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When exercise calories are too much for your appetite

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Replies

  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    TamzFit777 wrote: »
    3dogsrunning wrote: »
    TamzFit777 wrote: »
    3dogsrunning wrote: »
    TamzFit777 wrote: »
    I use to watch women come to my gym and do cardio til their legs fell off, for months, and didn't lose much weight. Muscle will burn fat, and you won't get bulky. Ask your trainer about a build muscle phase. :)

    Muscle does burn fat but not as much as the hype would lead you to believe.
    Cardio is useless for weight loss if the calorie intake end of things are off. You can lose weight doing tons of cardio, you can lose weight doing no cardio. You can lose weight without even exercising.

    There are many benefits to strength training - that is not my point, my point is that it is not the only solution for weight loss. You will also gain weight if you eat too much while strength training.

    No the only solution, but it does help tremendously and is something the poster seems to be missing, also REST is just as important as diet and exercise.

    Muscle burns about 6-10 calories per lb. Fat requires 2-4 calories per lb.
    So 10 extra lbs of muscle (not exactly easy to add) is a whole extra 100 calories.

    Strength training also burns calories, but typically less than cardio overall but that brings us back to calories in and calories out. It doesn't really matter what you do to generate the calories out, you still need to take less calories in matter.

    6-10 calories burned while at rest. You forgot to add in the actual "activity" of lifting that also burns calories.

    lifting doesnt burn a lot of calories though
  • TamzFit777
    TamzFit777 Posts: 110 Member
    It's not only about calories. Lifting burns fewer calories, but burning calories from too much cardio can be counter productive, you end up burning muscle along with the fat. The goal is to burn fat. Not muscle. So therefore, a combination of lifting and cardio, with diet and rest works best. The OP is missing lifting so i suggested lifting, I didn't say only to lift, or to stop cardio, although I think she should slow down on the cardio....but lifting seemed to be a missing aspect of her fitness.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    TamzFit777 wrote: »
    It's not only about calories. Lifting burns fewer calories, but burning calories from too much cardio can be counter productive, you end up burning muscle along with the fat. The goal is to burn fat. Not muscle. So therefore, a combination of lifting and cardio, with diet and rest works best. The OP is missing lifting so i suggested lifting, I didn't say only to lift, or to stop cardio, although I think she should slow down on the cardio....but lifting seemed to be a missing aspect of her fitness.

    can you post a link where it states that too much cardio burns muscle?
  • TamzFit777
    TamzFit777 Posts: 110 Member
    Yes I will. I can tell my advice is not valuable here though, so Ill post them and then ill leave it alone.

    http://www.mensfitness.com/training/build-muscle/10-worst-ways-lose-muscle/slide/1

    http://www.ncbi.nlm.nih.gov/pubmed/22002517

    http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-much-cardio-is-too-much.html

    http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

  • brianpperkins
    brianpperkins Posts: 6,124 Member
    TamzFit777 wrote: »
    Yes I will. I can tell my advice is not valuable here though, so Ill post them and then ill leave it alone.

    http://www.mensfitness.com/training/build-muscle/10-worst-ways-lose-muscle/slide/1

    http://www.ncbi.nlm.nih.gov/pubmed/22002517

    http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-much-cardio-is-too-much.html

    http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

    The Pubmed link actually indicates that hypertrophy is possible with concurrent aerobic and resistance training.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    TamzFit777 wrote: »
    3dogsrunning wrote: »
    TamzFit777 wrote: »
    3dogsrunning wrote: »
    TamzFit777 wrote: »
    I use to watch women come to my gym and do cardio til their legs fell off, for months, and didn't lose much weight. Muscle will burn fat, and you won't get bulky. Ask your trainer about a build muscle phase. :)

    Muscle does burn fat but not as much as the hype would lead you to believe.
    Cardio is useless for weight loss if the calorie intake end of things are off. You can lose weight doing tons of cardio, you can lose weight doing no cardio. You can lose weight without even exercising.

    There are many benefits to strength training - that is not my point, my point is that it is not the only solution for weight loss. You will also gain weight if you eat too much while strength training.

    No the only solution, but it does help tremendously and is something the poster seems to be missing, also REST is just as important as diet and exercise.

    Muscle burns about 6-10 calories per lb. Fat requires 2-4 calories per lb.
    So 10 extra lbs of muscle (not exactly easy to add) is a whole extra 100 calories.

    Strength training also burns calories, but typically less than cardio overall but that brings us back to calories in and calories out. It doesn't really matter what you do to generate the calories out, you still need to take less calories in matter.

    6-10 calories burned while at rest. You forgot to add in the actual "activity" of lifting that also burns calories.

    I think this quote comes from the website you got your info from

    "The best way to ensure your muscles are burning calories is to use them. The 10 pounds of muscle just sitting on your body may not burn that much, but the workouts you do in order to add that muscle means that you’re burning off calories. In terms of fat loss, strength training is the best way to add lean muscle and burn calories, because it ensures that you don’t lose your muscle mass while you exercise & diet."

    http://www.builtlean.com/2013/04/16/muscle-burn-calories/

    Uh. No. I didn't.
    3dogsrunning wrote: »
    TamzFit777 wrote: »
    3dogsrunning wrote: »
    TamzFit777 wrote: »
    I use to watch women come to my gym and do cardio til their legs fell off, for months, and didn't lose much weight. Muscle will burn fat, and you won't get bulky. Ask your trainer about a build muscle phase. :)

    Muscle does burn fat but not as much as the hype would lead you to believe.
    Cardio is useless for weight loss if the calorie intake end of things are off. You can lose weight doing tons of cardio, you can lose weight doing no cardio. You can lose weight without even exercising.

    There are many benefits to strength training - that is not my point, my point is that it is not the only solution for weight loss. You will also gain weight if you eat too much while strength training.

    No the only solution, but it does help tremendously and is something the poster seems to be missing, also REST is just as important as diet and exercise.

    Muscle burns about 6-10 calories per lb. Fat requires 2-4 calories per lb.
    So 10 extra lbs of muscle (not exactly easy to add) is a whole extra 100 calories.

    Strength training also burns calories, but typically less than cardio overall but that brings us back to calories in and calories out. It doesn't really matter what you do to generate the calories out, you still need to take less calories in matter.

  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    TamzFit777 wrote: »
    It's not only about calories. Lifting burns fewer calories, but burning calories from too much cardio can be counter productive, you end up burning muscle along with the fat. The goal is to burn fat. Not muscle. So therefore, a combination of lifting and cardio, with diet and rest works best. The OP is missing lifting so i suggested lifting, I didn't say only to lift, or to stop cardio, although I think she should slow down on the cardio....but lifting seemed to be a missing aspect of her fitness.

    You burn muscle when you do not properly fuel your workouts. Undereating plus lots of cardio - yes, you will burn muscle. But you will not burn muscle even at high levels of cardio if you fuel properly (in the context of dieting, that would include keeping a moderate deficit).

    When losing weight, you are bound to lose muscle as well as fat. To keep as much muscle as possible it is suggested you eat at a moderate deficit, get enough protein and strength train. You can do as little or as much cardio as you want so long as you maintain a moderate deficit.

    Your one study linked actually doesn't support your claim.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    edited February 2016
    TamzFit777 wrote: »
    Yes I will. I can tell my advice is not valuable here though, so Ill post them and then ill leave it alone.

    http://www.mensfitness.com/training/build-muscle/10-worst-ways-lose-muscle/slide/1

    http://www.ncbi.nlm.nih.gov/pubmed/22002517

    http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-much-cardio-is-too-much.html

    http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

    It's not about whether your advice is valued it is questioning the accuracy of the information you provide.

    Strength training has tons of benefits. I encourage everyone to do it. But it is not a magic weight loss pill. You were telling OP to bulk when she isn't losing weight.
  • scolaris
    scolaris Posts: 2,145 Member
    Just a few things:
    If 1200 calories feels easy, it's probably more than 1200 calories. If you are using those quick adds & just recording what you thought you ate on the fly, you are probably forgetting a lot. That's much more common than you might think.
    And yes, 2 lbs of loss is hard to maintain like clockwork. Weight loss is not linear.
    Does your Fitbit have the HR feature? Because the burns you are being given might be too high.
    I do fall into the deficit trap you describe whenever I hike around 12-15 miles. I just can't seem to pack or eat big enough meals as its happening to accommodate the huge expenditure but if I fall too far behind the next day I am very hungry & that gets addressed by adding in a fourth meal. I eat either a second breakfast or a second lunch in recovery and I'm fine. It is virtually impossible to burn calories like that in normal life or a regular gym class.
  • Nuke_64
    Nuke_64 Posts: 406 Member
    shaunjadon wrote: »
    I did two laps around the hallway then would do 10 body squats. This commenced for an hour as my patients arrived later than usual. Fitbit said I burned 490 calories based on this.

    2 laps in a hallway and 10 body squats does not burn 490 calories.
    shaunjadon wrote: »
    My usual routine involves going to the gym for an hour on my lunch break and doing 1 hour on the elliptical. I did that today plus the 5 minute cool down. Now based on this physical activity alone, I have over 2000 calories to consume. I consumed a bolt house smoothie for breakfast and a prepackaged salad for lunch which gave me 520 caloies. I am a 1290 calorie diet through MFP.

    I'm not clear by this, is 2000 calories the amount you thing burned doing an hour of elliptical (that would be wrong) or your new daily target (1290+710=2000), meaning you burned 710 calories doing elliptical (reasonable but high estimate)?
  • lynn1982
    lynn1982 Posts: 1,439 Member
    shaunjadon wrote: »
    JeromeBarry1 wrote: »
    You've lost 10 pounds. Congratulations! What were you complaining about?

    Thanks so much!!! My scale hasn't budged going on 4 weeks now though, I think my body may be in starvation mode unfortunately

    No, you're not in starvation mode.

    I really don't understand your problem. If you are not losing, then you are eating more or burning less than you think. You're not a special snowflake.
  • punkyb07
    punkyb07 Posts: 43 Member
    Don't know if you answered this already. But what fitbit do you have? From what I noticed, the Charge HR is a bit more accurate in calorie burn because it uses your heart rate. Like @Nuke_64 I'm hard pressed to burn 490 calories in my 45 minute cycling class.
  • Nuke_64
    Nuke_64 Posts: 406 Member
    shaunjadon wrote: »
    Ok all so I talked to one of my trainers who runs the class I'm in. Now this may go against others beliefs but he encouraged me to push my MFP weight loss goal back to 0.5lb per week. He said although losing 2 lbs per week is a good goal and easily attainable at first, you can't maintain that weight loss rate the whole journey . My calories per day have actually gone up to 2040 calories with this change.

    I agree with this but if a goal of 0.5 lb/week leads to 2040 calories, then you probably have enough to lose to increase to 1 lb, but that is your preference.
    shaunjadon wrote: »
    Also he said to not eat back any of my exercise calories but to just try to meet my goal calories.

    MFP is not set up to work this way. You can use an alternative goal (TDEE, trainers advice, etc) but MFP is set up to measure your calories in by tracking your food and estimating your calories out by 1) you activity level 2) the exercises you log. Yes, the accuracy of calories burned may be inaccurate—BUT ITS NOT ZERO. Those who say they don’t eat back their calories fall into a few categories 1) they don’t exercise enough were it matters and is effectively included in their level of activity 2) they are tracking their intake of calories so bad that their error in not tracking exercise calories corrects for it 3) they are losing faster than they should.
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