Incorrect about endurance cardio and lowered RMR
heybales
Posts: 18,842 Member
Well, may not be incorrect since some studies still seem to point the other way, but this means it is not a given that endurance cardio can lower your RMR, it seems it could actually increase it.
And this isn't talking post exercise for the cardio either, this is general increased RMR unrelated to workout recovery time period.
From http://ajcn.nutrition.org/content/47/5/793.full.pdf
Combine a possibly increased RMR, with very probably bigger calorie burns than HRM is suggesting when aerobically fit, you likely have a much bigger deficit than thought.
And bigger deficit while doing endurance cardio that is stressful to the body too - may be a bad combo to lowered metabolism. Possibly eating at real maintenance despite the math saying there is a minor reasonable deficit.
So to some of my prior advice that if it seems eating on the high side already for a good month and no weight loss, perhaps only inches, and doing endurance cardio, would be to lower calories a tad, I'm thinking better to test going up even more first, truly testing the high side. 250 more calories daily for 2 weeks.
If fast water weight gain showing glucose stores were still not topped off prior, then that was right direction. Test again with another increase.
If slow gain of 1 lb in 2 weeks, then indeed you were at TDEE level before increase. Lower from there.
Thanks EvgeniZyntx for study find.
And this isn't talking post exercise for the cardio either, this is general increased RMR unrelated to workout recovery time period.
From http://ajcn.nutrition.org/content/47/5/793.full.pdf
Combine a possibly increased RMR, with very probably bigger calorie burns than HRM is suggesting when aerobically fit, you likely have a much bigger deficit than thought.
And bigger deficit while doing endurance cardio that is stressful to the body too - may be a bad combo to lowered metabolism. Possibly eating at real maintenance despite the math saying there is a minor reasonable deficit.
So to some of my prior advice that if it seems eating on the high side already for a good month and no weight loss, perhaps only inches, and doing endurance cardio, would be to lower calories a tad, I'm thinking better to test going up even more first, truly testing the high side. 250 more calories daily for 2 weeks.
If fast water weight gain showing glucose stores were still not topped off prior, then that was right direction. Test again with another increase.
If slow gain of 1 lb in 2 weeks, then indeed you were at TDEE level before increase. Lower from there.
Thanks EvgeniZyntx for study find.
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