Should I do More Cardio

CarobChip108

Hi everyone!

I have been exercising a lot with weights about 4-5 days and cardio 1-2 times a week and using MFP consistently for 2 weeks now. I am glad I took measurements when I started because I have lost an inch in my waist, my lower stomach and and thighs which is awesome, but I am still the same weight.

I do go over a bit some days with my calories which are set at 1200 which I know is on the low side, so I am really actually eating about 1300-1400 calories a day after the exercise, which I use a heart rate monitor to track how many calories I actually burn. And when I portion out everything I know it is definitely less than what I would have eaten before I started using MFP.

Of course it's nice to see the scale change though so I am wondering if maybe I should do a bit more cardio and on those days a little less calories

I know it's still early being only two weeks in, but i'm just looking for some suggestions! I've read on some other threads it could be water weight too, i've been pretty sore throughout this whole thing as well.

L1zardQueen

I would give it more time before you make any changes. IMO, inches lost beats scale weight.

TavistockToad

using a HRM for your calorie burn for strength training probably wont be very accurate.

the recommended amount of cardio to do for good health is 150 minutes per week, maybe aim for that?

sardelsa

It is normal to retain water when starting new exercises, if you are losing inches that is a great sign. I wouldn't add more cardio right now. I typically use extra cardio as a last resort when I am very close to goal, and if I am already doing a good amount of cardio per week, I usually add more cals by increasing my NEAT... taking stairs, parking far from buildings, walking more etc.

CarobChip108

L1zardQueen wrote: »

I would give it more time before you make any changes. IMO, inches lost beats scale weight.

Yes that's true, I am just glad I took measurements before I started otherwise I'd be very disappointed lol

CarobChip108

TavistockToad wrote: »

using a HRM for your calorie burn for strength training probably wont be very accurate.

the recommended amount of cardio to do for good health is 150 minutes per week, maybe aim for that?

Why is that? I have the one that straps around the body, for 30 minutes its about 100-200 depending, when I do my legs it's higher

CarobChip108

sardelsa wrote: »

It is normal to retain water when starting new exercises, if you are losing inches that is a great sign. I wouldn't add more cardio right now. I typically use extra cardio as a last resort when I am very close to goal, and if I am already doing a good amount of cardio per week, I usually add more cals by increasing my NEAT... taking stairs, parking far from buildings, walking more etc.

Yes that's what I was thinking, I'll give it a couple more weeks. My job is pretty sedentary so when I have time after exercise too I'll try to go on more walks and what not

TavistockToad

CarobChip108 wrote: »

TavistockToad wrote: »

using a HRM for your calorie burn for strength training probably wont be very accurate.

the recommended amount of cardio to do for good health is 150 minutes per week, maybe aim for that?

Why is that? I have the one that straps around the body, for 30 minutes its about 100-200 depending, when I do my legs it's higher

HRMs are designed for steady state cardio

kimny72

Two weeks is too soon to change anything, especially if this level of exercise is new to you, you could be retaining water.

Now would also be a great time to ensure you are logging food accurately, check out this post when you get a chance:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

The other Most Helpful Posts pinned to the top of each forum have lots of great info too. Good luck!

fitoverfortymom

kimny72 wrote: »

Two weeks is too soon to change anything, especially if this level of exercise is new to you, you could be retaining water.

Now would also be a great time to ensure you are logging food accurately, check out this post when you get a chance:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

The other Most Helpful Posts pinned to the top of each forum have lots of great info too. Good luck!

^^^^^ This.

Before adding or changing exercise, make sure your logging is accurate.

tronjo2002

OP, I'm a little unclear, how many actual calories are you eating a day?

NorthCascades

TavistockToad wrote: »

CarobChip108 wrote: »

TavistockToad wrote: »

using a HRM for your calorie burn for strength training probably wont be very accurate.

the recommended amount of cardio to do for good health is 150 minutes per week, maybe aim for that?

Why is that? I have the one that straps around the body, for 30 minutes its about 100-200 depending, when I do my legs it's higher

HRMs are designed for steady state cardio

HRMs are designed to tell you your heart rate, not for anything to do with calories. There isn't any number of heart beats in a calorie. HRMs really don't know the answer.

Silentpadna

CarobChip108 wrote: »

Hi everyone!

I have been exercising a lot with weights about 4-5 days and cardio 1-2 times a week and using MFP consistently for 2 weeks now. I am glad I took measurements when I started because I have lost an inch in my waist, my lower stomach and and thighs which is awesome, but I am still the same weight.

I do go over a bit some days with my calories which are set at 1200 which I know is on the low side, so I am really actually eating about 1300-1400 calories a day after the exercise, which I use a heart rate monitor to track how many calories I actually burn. And when I portion out everything I know it is definitely less than what I would have eaten before I started using MFP.

Of course it's nice to see the scale change though so I am wondering if maybe I should do a bit more cardio and on those days a little less calories

I know it's still early being only two weeks in, but i'm just looking for some suggestions! I've read on some other threads it could be water weight too, i've been pretty sore throughout this whole thing as well.

Your biggest lever by far is in the kitchen. Get that part right first. But....to get that part right takes about 6-8 weeks of data. Don't make any changes based on a 2-week window of scale data only. I promise you you'll be chasing your tail doing that. You have some data already that's independent of the scale: 1 - you have lost inches where you want to, 2 - you are sore from the work. What that tells me, independent of what your scale says, is that are likely in a deficit and you are likely retaining water. Both of those things are good things. The loss of and inch or so could be a few pounds of fat. Retaining water for repair of muscle is your body doing its natural function. Don't mess with that.

If you want to do more cardio, more power to you, but if you do, do it for the right reasons. I generally follow these rules - you can do what you wish obviously, but:

1. Fat loss is dependent on calorie deficit and nothing else.
2. Aerobic fitness is dependent on your activity level. If you like cardio and/or activities that require conditioning, then go for it.
3. Body shape is determined by activities that change your lean body mass, such as heavy lifting.

Note that #2 and #3 can oppose each other in that cardio is catabolic (wants to burn tissue), and (progressive heavy) weight lifting is anabolic (wants to build tissue), so you have to figure out what you want.

I'm biased toward lifting as you may be able to tell (I've done both), but ultimately it depends what your goals are.

AnnPT77

CarobChip108 wrote: »

TavistockToad wrote: »

using a HRM for your calorie burn for strength training probably wont be very accurate.

the recommended amount of cardio to do for good health is 150 minutes per week, maybe aim for that?

Why is that? I have the one that straps around the body, for 30 minutes its about 100-200 depending, when I do my legs it's higher

I'd strongly suggest that you read this (yeah, it's old, but it's still 100% true):

https://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472

100-200 per half hour of weight training is two to four times what I estimate for myself.

I agree with everyone else that you simply haven't given your current regimen enough time to know what it's doing. Weight loss isn't linear. If your whole fitness effort is pretty new, that does indeed involve water weight retention. If, as you appear to be, you're a premenopausal woman, that inherently involves water retention roller-coastering. Water weight can mask fat loss on your bodyweight scale for several weeks (even if it's one of those lying liar scales that claims it can measure your fat or muscle percent).

What's your rush? I see that your profile page motto is "fit before it's too late". That's a laudable sentiment (for real). Here's the thing: I didn't start down that road until I was in my mid-40s, after cancer treatment. (I'm now 62, and fit enough for my purposes ). Ernestine Shepard didn't start training until she was 56, and went on to become the world's oldest female bodybuilder (Google her to see how she looks now, in her 80s). Madonna Buder didn't start running until she was 48, and went on to become the oldest woman to finish an Ironman Triathlon at 82 (she's done over 325 triathlons and 45 Ironmans, BTW). They call her the Iron Nun.

And yes, I think you're eating pretty low. Even at 59-60, I lost most of my excess weight at 1400-1600 net calories (1600-2000 gross). I grant that I'm mysteriously a pretty good li'l ol' calorie burner, but I'm also pretty darned old and sedentary outside of intentional exercise.

Looking at your profile pic, I think you've got a week or two yet where you can work on this weight loss and fitness thing in a gradual, sustainable, and more-likely-to-be-successful way.

Listen to your MFP granny: I really want to see you succeed.

owen1826

If you love cardio and/or feel like you could push yourself more, then yes! Do u also do strength training?