Working out twice a day

Cinmommyof3

Is it ok to workout twice a day when you go over your set goal calories? I’m going on 5 days that I go over 200-300 calories a day so I’ve been working out double to burn off what I eat is that ok to do I don’t want to get comfortable doing that and over eating but I’m trying to burn off what I shouldn’t have ate if that makes any sense . Just looking for advice thank in advance with my question

quiksylver296

Side question: What do you have your weekly weight loss set to? If it's 2 pounds per week, your daily calorie deficit is 1000 calories. So if you go over 200-300 calories, you are still in a calorie deficit of 700-800 calories.

I wouldn't get in the habit of doing extra exercise to burn calorie overages. This can lead to some disordered issues.

Cinmommyof3

quiksylver296 wrote: »

Side question: What do you have your weekly weight loss set to? If it's 2 pounds per day, your daily calorie deficit is 1000 calories. So if you go over 200-300 calories, you are still in a calorie deficit of 700-800 calories.

I wouldn't get in the habit of doing extra exercise to burn calorie overages. This can lead to some disordered issues.

I have it set to 1 pound a week . My calorie goal I have set for 1600 . Thank you that makes sense too

quiksylver296

Cinmommyof3 wrote: »

quiksylver296 wrote: »

Side question: What do you have your weekly weight loss set to? If it's 2 pounds per day, your daily calorie deficit is 1000 calories. So if you go over 200-300 calories, you are still in a calorie deficit of 700-800 calories.

I wouldn't get in the habit of doing extra exercise to burn calorie overages. This can lead to some disordered issues.

I have it set to 1 pound a week . My calorie goal I have set for 1600 . Thank you that makes sense too

That's good. So your daily deficit is 500. You're cutting into it, but not going into a calorie overage.

Do you eat back any of your exercise calories?

Cinmommyof3

quiksylver296 wrote: »

Cinmommyof3 wrote: »

quiksylver296 wrote: »

Side question: What do you have your weekly weight loss set to? If it's 2 pounds per day, your daily calorie deficit is 1000 calories. So if you go over 200-300 calories, you are still in a calorie deficit of 700-800 calories.

I wouldn't get in the habit of doing extra exercise to burn calorie overages. This can lead to some disordered issues.

I have it set to 1 pound a week . My calorie goal I have set for 1600 . Thank you that makes sense too

That's good. So your daily deficit is 500. You're cutting into it, but not going into a calorie overage.

Do you eat back any of your exercise calories?

Yes !!! Ok great i wanted to make sure after I do my exercise I’m done for the night I only touch water . Definitely need to stop doing that

quiksylver296

Cinmommyof3 wrote: »

quiksylver296 wrote: »

Cinmommyof3 wrote: »

quiksylver296 wrote: »

Side question: What do you have your weekly weight loss set to? If it's 2 pounds per day, your daily calorie deficit is 1000 calories. So if you go over 200-300 calories, you are still in a calorie deficit of 700-800 calories.

I wouldn't get in the habit of doing extra exercise to burn calorie overages. This can lead to some disordered issues.

I have it set to 1 pound a week . My calorie goal I have set for 1600 . Thank you that makes sense too

That's good. So your daily deficit is 500. You're cutting into it, but not going into a calorie overage.

Do you eat back any of your exercise calories?

Yes !!! Ok great i wanted to make sure after I do my exercise I’m done for the night I only touch water . Definitely need to stop doing that

That, or plan 200ish calories into your food diary for a bedtime snack.

DancingMoosie

I workout twice a day, but it's just to kind of do different types of workouts and break up the day. Especially now stuck at home, having 2 workout times keeps me from sitting too long in the afternoon. I would try to avoid the cycle of working out to correct over eating. Once in a while though 🤷

Justin_7272

quiksylver296 wrote: »

I wouldn't get in the habit of doing extra exercise to burn calorie overages. This can lead to some disordered issues.

I think this is a legitimate concern. If possible I'd try to workout before exceeding your intake. I imagine feeling like you failed in overeating and have to workout to "make up for it" would get pretty depressing, which would get worse if you end up not working out. Whereas if you bank/frontload with a workout you may feel accomplished and can treat yourself with a snack (overage). And you may not end up having that snack, thus increasing your deficit. At the end of the day the goal is the same, CICO is the same (assuming overage+workout), but totally different mind sets.

jaymijones

I’ve been exercising twice a day in recent weeks, but in all fairness the second “workout” is a walk or leisurely bike ride with my kids. For their benefit because we’re all over being in our house. Since my first workout is more intense, and has been part of my regular routine for years, I’m hardly taxing myself. I’m currently trying to lose a few lbs so I don’t often eat back any of the calories from my dedicated workout (running, and weights, alternating), but I do eat back the calories from my walk or bike rides if I’m feeling fatigued, grouchy, or especially if I have a hunger headache.

A second workout isn’t necessarily a bad thing, but don’t do it to punish yourself for eating too much. Do it because you enjoy it, and want to do it. My biggest piece of advice when it comes to exercise and weightloss, is to find what is sustainable for you. Don’t commit yourself to double workouts if the end result is that you decide it’s too much or too hard. And don’t commit to a calorie deficit that you aren’t able to stick too. Thats how you set yourself up for failure. Pick what you’ll stick with, not what you think will get you there faster.

janejellyroll

I'm of the position that working out twice a day is great when you're doing it as part of a specific training plan or goal and you're working up to it gradually to ensure you're not over-extending yourself and risking injury. Another reason to do it would be if it is genuinely enjoyable and contributes to balance in your life (like the example above of taking a walk with family after having already done a workout that day).

Doing it for other reasons can be risky. It's associated with disordered eating and you also risk hurting yourself if it is much more exercise than you're used to.

NorthCascades

Cinmommyof3 wrote: »

Is it ok to workout twice a day when you go over your set goal calories?

It's ok to just be over your goal for the day. Obviously don't do that every day, but as an occasional thing, don't think twice about it. You already pointed out that you can still be in a deficit if you miss your goal, and even if you're in a surplus for the day, you'll still be down over the course of the week and month. Sometimes you go over because you've been eating too little and your body says "binge!!" Or because you need to to hit an important macro target. Just try not to do it because the family size bag of chips looks really good.

But that's not what you asked.

My doctor has been telling me the current paradigm is that there's no such thing as an overuse injury for typical people, there's a training load appropriateness issue. That's a fancy way of saying it's fine if you work up to it. It's also a way of saying humans are amazing.

Now is a good time to recommend cycling. People can ride bikes much more often, and for much longer, than running, weight lifting, etc. That obviously burns a lot more calories, it also makes you fit, and most important of all it's great fun. As long as the bike is properly fitted and you don't crash, there's really very little chance of injury.

Chieflrg

Cinmommyof3 wrote: »

Is it ok to workout twice a day when you go over your set goal calories? I’m going on 5 days that I go over 200-300 calories a day so I’ve been working out double to burn off what I eat is that ok to do I don’t want to get comfortable doing that and over eating but I’m trying to burn off what I shouldn’t have ate if that makes any sense . Just looking for advice thank in advance with my question

There are many things that have to be taken in account. Load management and reasoning why you aren't adhering to your caloric goal would be something I would focus on to bring you towards your desired outcome goal wise.

I don't see exercising for the purpose to correct eating habits as a great strategy on a long term basis.

Exercise is important and I highly recommend exceeding the bare minimum recommendations of both strength and cardio if done with proper load management.

I would look as to why you are going over your caloric intake goal and try to correct that. For instance, if a individual was eating a snack because they felt bored in the house almost every afternoon. I might suggest taking the dog for a walk just before the time you felt bored. This removes you from the environment that enables you to not only to consume calories randomly but also gives you minutes towards your cardio goals with a decent load option. Also a happy puppy.

cupcakesandproteinshakes

Chieflrg wrote: »

Cinmommyof3 wrote: »

Is it ok to workout twice a day when you go over your set goal calories? I’m going on 5 days that I go over 200-300 calories a day so I’ve been working out double to burn off what I eat is that ok to do I don’t want to get comfortable doing that and over eating but I’m trying to burn off what I shouldn’t have ate if that makes any sense . Just looking for advice thank in advance with my question

There are many things that have to be taken in account. Load management and reasoning why you aren't adhering to your caloric goal would be something I would focus on to bring you towards your desired outcome goal wise.

I don't see exercising for the purpose to correct eating habits as a great strategy on a long term basis.

Exercise is important and I highly recommend exceeding the bare minimum recommendations of both strength and cardio if done with proper load management.

I would look as to why you are going over your caloric intake goal and try to correct that. For instance, if a individual was eating a snack because they felt bored in the house almost every afternoon. I might suggest taking the dog for a walk just before the time you felt bored. This removes you from the environment that enables you to not only to consume calories randomly but also gives you minutes towards your cardio goals with a decent load option. Also a happy puppy.

Dog and I would be knackered if we walked every time I boredom ate. Sometimes does take my mind off the snack I really want to scoff though.

Jthanmyfitnesspal

Yep, it's hard to eat within your program goal. If it weren't, we wouldn't be talking about it all the time. And, you need to be consistent if you want to control your weight. Damn this physiology that makes us want to over-eat!

Whelp, I think it is very dangerous to add exercise just to eat. And, I'm sure I'm guilty of it. I'll be feeling lazy and not wanting to go for a run, then remember that I drank some beer the night before and need to run it off. It's a slippery slope: If you keep exercising in the evening, you will get in the habit of eating the extra calories, then you'll HAVE to exercise in the evening to keep up. If you don't WANT to exercise every morning and evening, don't set yourself up for it. You might have to endure a little extra hunger for a few days to get back on track, but it could be worth it from a sustainability point of view.

Best of luck!