Am I doing this correct

97b6gh549c

badically I’m 80 kg and I’ve just started running 3 days ago I run for around 30 minutes and I believe it’s high intensity meaning I jog most but I have times where I will sprint up a 2 hills the run back to my house I don’t really eat much during the day and I do go sxhool so a still move around a lot during the day and usually when I get home I start working out like muscular and abs workouts and I’ll just eat dinner after does ahyone think if I keep on like this I will see improvement

spiriteagle99

As a brand new runner, it is not a good idea to run every day or to run really hard. That is a good way to get injured. Try running easy, every other day for a while. When you can run non-stop for 30 minutes, add 5 minutes to one of your weekly runs. After a week, add another 5 minutes to one of your runs. Add in short sprints when you get to the point that you can run easily for 10-15 minutes before starting to do any intense work. You need to warm up your muscles before pushing the pace. This won't help you build muscle, but it will help you build aerobic fitness, which is good for your health. The rest days are as important as the activity days, since it is in rest that muscles heal and build.

As stated above, you also need to properly fuel your body before and after working out. Set up your account here with your height, weight, age, activity level and weight goal (lose, gain or maintain). Follow the calorie goal the program gives you, as close as possible. On the days you work out, log the activity. Eat back at least 50% of the exercise calories. If you don't eat enough, you won't be able to do the kind of activity that will give you the kind of body you want.

cmriverside

improvement? Not without food…a car doesn't run on empty and neither does a human.

97b6gh549c

so your saying I should eat more during the day but I want to lose weight that’s that goal and to build muscles I’m like skinny fat so pls could you explain 🙏🏾

neanderthin

Your not going to build muscle with what you refer to as intense cardio while being in a deficit and it sounds like a fairly aggressive one at that. More than likely you'll lose muscle mass and some body fat which will result in just a smaller skinny fat person. You'll hear we can build muscle while in a deficit, while technically true the result your looking for I suggest you discount that notion altogether, the likely hood that you miraculously gain a lot of muscle and lose body fat is not going to happen with your plan as your describing it. If you can maintain muscle while doing this intense cardio then you'll look leaner but smaller.

I would suggest that you change up your exercise to include a good weight resistance program and a diet that focuses on quality protein, that being animal products and eat in a slight excess allowing muscle to be built and during this phase you can periodically adjust your calories downward to remove some adipose then start again. I think 2 or 3 years is a good window for this progress to take place, I could be wrong and it might take less which is really dependent on how well your overall program is structured but wouldn't be surprised if it took longer. imo

yirara

How old are you? You do sound very young. If you're under 18 then you should not be trying to lose weight but work with your family doctor or pediatrist. You're still growing and developing, and you don't want to endanger that.

97b6gh549c

https://community.myfitnesspal.com/en/discussion/comment/48569315#Comment_48569315

ok so even if I am trying to lose weight I should still eat half the calories the app has provided for me to eat then burn it off also thank you I will take all you other points into account

yirara

https://community.myfitnesspal.com/en/discussion/comment/48569646#Comment_48569646

You eat all the calories the app gives you, plus the calories from exercise. Unless you're still underage, and then you should not do any dieting.

97b6gh549c

https://community.myfitnesspal.com/en/discussion/comment/48569664#Comment_48569664

okay thanks so the goal is to eat the calories it gives me then burn it off while in a deficit

PAV8888

The goal is to eat the calories assigned for the goal selected.

If the goal is to lose the deficit is included in that goal.

The goal is set without consideration for additional exercise.

100% of actual calories spent on additional exercise should be eaten to keep to the stated goals. Why? Because moving the goal "goalposts" and creating a larger deficit is seldom the best strategy.

Because of how things are estimated (think calculation quirks) most people suggest eating back about half of these extra exercise calories if you used MFP to calculate them.

If the extra calories come from a connected device such as a Fitbit or Garmin or Apple device that gives all day caloric expenditure estimates the goal to keep to your goal would be to eat back ALL of the estimates.

So the goal never involves burning off the calories you ate. All deficits are already accounted for because regardless of exercise every being spends calories just to stay alive. There is some additional estimating that takes place when selecting the base activity level.

That said, many people continue to develop and grow into their very early 20s. Think 21 not 18. Think all of the professional athletes who fill out after leaving high school. Very few of them are at their peak athletic performance before their early 20s.

A good exercise and strength training program **without** caloric restriction is often translated into an awesome athletic built for a younger adult

Attempts at large caloric restrictions with the goal of developing a summer bod often set up people for a lifetime of loss-regain cycles and provides great money to the diet industry. Ask how many people here know of this first hand.

Eating an apple before your meal or as a snack, reaching for some fruit or veggies instead of reaching for a bag of nachos, not eating more when already satiated or full, exercising with a concerted program.... all of this INSTEAD of counting and more deliberately restricting calories is usually turn out to be a much better long term idea.

Do you have a dr? The input of a real life person like that would be a way better idea as compared to hastily trying to get a "prescription" or "recipe" from a message board where you may or may not understand what is being said (burn off calories) and what the underlying assumptions are (formulas used, deficits used, when they are or are not appropriate, and more)

Depending on age even the formulas used in the estimates may not apply because none of the samples used to develop them included younger people.