Can I just skip the exercise? Confused by another thread...

VoodooAborisha

I have been reading the thread in this category called "how to log 30 day shred" and people are saying stuff like it doesn't do any good really, too short, not strenuous enough, and if anyone is seeing results from it, it is from something else, not the workout (for instance starting a diet or something else related to starting the 30 day shred program). I had thought it was doing some good for me, but now I wonder if it is just wishful thinking.

I started the 30 day shred 2 and a half weeks ago, and I have lost an inch here and there, and thought I was starting to see a visible difference, like some muscles starting to peek out from underneath the flab. Everyone is saying that the workout isn't a big deal, won't do much, and probably the change in diet is doing it all, but my body seems to be shaping up, so what exactly is really happening?

My question is this: After doing the 30 day shred each day, I log it as circuit training for 174 calories. Then, because I have done the exercise, I have to force myself to eat the calories back - like I have to get some chocolate or something and just make myself eat the calories back - I am not hungry, don't want the food, but just grab some peanut butter on a rice cake or some chocolate and do it to make up the numbers.

I mean, if it is all just about creating a calorie deficit, I am wondering, is what everybody is saying is that, I could just skip the 30 day shred, skip the 150 cals of chocolate, and I would be doing just as well? I am starting to feel like an idiot hopping up and down in shoes I couldn't afford in the first place, if these exercise dvds are a waste of time. I have other things I could be doing with that time!

Or does anyone actually gotten concrete results specifically because of this workout? I am sure that there are people who are hardcore athletes and this workout is a joke, but I have been basically inactive/sedentary for years, and so now that I am doing this 4-5 times a week is actually a radical change for me and my body. With my job and school and little son, this type of workout is the only thing I can fit in - I cannot afford to go to a gym - I will never have a personal trainer - and I have too much work and school work to do to devote much more time than I already am per week, so I hope there is something positive about what I am doing. Should I keep going, or is it really a waste of time?

I am confused, and I wonder if this is why I never lose much weight. Please enlighten! Thanks in advance.

I_Will_End_You

It's not a huge calorie burner, but people still get great results from it. When I did it, I was basically eating at maintenance and using calories burned during the workout as my only deficit. I felt like I looked much better and lost several inches at the end. Keep doing it, it's not useless.

atb0821

You can lose by having a moderate calorie deficit alone. So, if you don't want to worry about it you don't 'have' to. However, I prefer lots of exercise so I can eat lots of food and drink lots of beer. I was never a fan of tracking how many calories I burned, because it all seemed like such a vague estimate. 30DS isn't completely a waste of time. It's a good way to start getting into better shape. Any workout is beneficial for you. After you've mastered 30DS, you could get some more strenuous DVDs for a bigger calorie burn if you choose. Another good idea is getting some dumbells or kettlebells for strength training. Nothing has changed my shape more than lifting weights!!

EmmaJean7

I do 30DS and have seen good results from it. It just depends if I eat cals back. If I was on a restrictive 1200 cal diet, then I would DEFINATLY eat them back. I have to eat 1500 a day to function however, so some days I will eat them back, some days I don't. Some days I'll just have eaten my 1500 and then if I do 30ds I'll allow myself to have a light beer that night or a slice of pumpkin bread I just made (that would be in addition to my 1500 cal). Just listen to your body if you feel okay then you may not need to eat back exercise cals, but if you feel like you have no energy for that day I would eat a little more. It's a great work out in combination to eating right. If you eat crap then of course it's not going to work as well, or if you don't do it consistently. It can also be used in addition with other exercise. A while back I did 30DS Monday Wednesday Friday and then did Couch to 5K (running) Tuesday Thursday and also saw great results with that. I would say 30DS is a great workout for people who have been inactive for a long time to get used to/conditioned to working out again.

Mokey41

I've done it 3 times and it definitely is helpful as far as maintaining lean muscle mass while you lose. There's nothing wrong with it as an exercise if you aren't looking at it as something to reshape your body and cause you to lose lots of weight. I certainly wouldn't be concerned about eating those 174 calories back.

You can make it more of a workout by using bigger weights, making sure to always do the harder version and really push yourself on every exercise. Get super deep into all the squats, do the push ups faster, make sure you really do kick yourself in the butt, etc. I've even doubled up and done it twice back to back on days I have time or do level 1 then level 2 for a 40 minute workout.

Of course, Jillian wants to sell lots of DVD's so she promotes all the fabulous things the program will do for you but notice it says "lose UP TO 20 lbs". That might happen if you weighed 300 lbs to start with, stuck to her "diet" and did the workout every day. It's not going to happen for the average person.

bethannien

No exercise is useless. I personally find 30DS to be a great workout, even if it is short and fairly simple. Keep it up.

Greenrun99

Who told you the kind of shoes you wear and their price will determine the body you have? You need to workout with socks.. that is where the big calorie burn comes in.

Koldnomore

The challenge I have seen with new folk (especially) is that they are somehow convinced that they absolutely can't lose weight if they don't become gym rats. This leads invariably to the thought that they don't have time to work out and these two thoughts together sabotage most people before they even start.

First off, you absolutely do NOT have to do anything to lose weight except eat at a deficit - especially when you have a lot of weight to lose. In many respects we who have started off over 200 lbs have it easy because you would really have to work to NOT lose weight when you're that big..For me just cutting out my 4 extra large coffee (with 4 cream + 2 sugar) was enough to get the scale moving in the right direction.. Have one less serving of meals, cut back on the treats..so easy. The problem happens when your brain starts getting involved in the process and convinces you that you have to do everything all at once..throw out all the bad food, immediately join a gym, eat clean, cut carbs, lift heavy, don't eat over 1200 calories.. It's not so complicated at all.

Diet is for weight loss, exercise is for health.. Start small, take baby steps, get your diet under control FIRST. Many people do both because they have a definite body shape that they wish to achieve which you won't get with just diet - unless you have a lot of muscle definition hiding under your fat which is highly unlikely if you have never been a big exerciser. Some people such as myself opted to lose some weight before starting to get more active - my first 30 lbs were diet alone and I have JUST now started to do weights. I've never done the cardio videos and never will because I hate those things with a passion - doesn't seem to have affected my ability to lose weight one iota

icimani

Who cares if it works for other people?! It seems like it's working for you - and that's what counts.

Yes,weight loss is all about eating at a deficit and you don't really "need" to exercise. But the exercise piece is more about fitness, and can certainly help with weight loss.

You mentioned that you were basically sedentary before and the 30-day shred was a huge step for you. Than I say - go for it! I started my journey using Wii Tennis. Now I can't get my heart rate up enough for it to of any real use as far as burning calories, but it still gets me up and moving and it's better than sitting on the couch (and it's just plain fun!).

You gotta find what works for you.

perfect_storm

Exercise is not a waste of time, you may not see amazing results but it is still good for you and your body to get moving. It is also a good place to start of you have been inactive for a while before moving on to harder programs. It also depends on how much weight you have to lose before you see results but those muscles are still there it just takes time to get the fat off to get the muscles to show through. This program is not going to get you ripped but as I said it is a good starting point.

JesterMFP

If you're only interested in weight loss, and you don't want to eat the extra food, then by all means forget exercise. It's not necessary to lose weight.

However, exercise has a ton of other benefits including (but not limited to) improving your cardiovascular fitness, improving your endurance, making you stronger, improving your mood, increasing confidence, helping you to retain lean mass as you lose weight (ie muscle and bone density, both very important), and following on from that, helping you achieve a more athletic, "toned" look.

As for 30DS - I tried it, hated it. Tried it again a few months later and hated it, so I don't do it. I do other things instead, like run, lift weights and yoga. If you like it though, then why not do it? You're seeing results, so who cares what anyone else says? If you want different results, then you can listen to other people's advice and try something differently (eg. 30DS isn't strength training, so if you wanted strength training, you could try something different.) But, if you enjoy it and you like the results, there's no point stopping because someone else said you won't get results.

VoodooAborisha

Who told you the kind of shoes you wear and their price will determine the body you have? You need to workout with socks.. that is where the big calorie burn comes in.

hehe I sure HOPE my shoes and their price won't determine the kind of body I have! I have been unemployed for 3 years and flat broke, and though the shoes I got were the cheapest ones I could find at Bilka (a Wal-mart-type place that they have over here in Denmark), they were still above my budget of $0. :laugh:

LiminalAscendance

You're correct. If you eat back all your exercise calories, exercise becomes pointless, from a weight-loss standpoint.

Not to mention the fact that if you overestimate your caloric burn during your workout, you will actually be WORSE off than if you didn't exercise at all.

JustYandy

80% of results is what you eat....20% helps you look better then Diet alone

VoodooAborisha

Thanks everybody for the encouragement - I was looking for excuses to continue - I have started to kind of like the exercise, though of course I am glad when it is done each day! One of the reasons I am exercising in addition to losing weight is that I want to be healthy for my 3 year old son. The reality is that I was very fit in my youth (from about 4th grade until freshman year in college I had 6 pack abs due to ballet), so my muscles feel like "hey, I remember this." Also, I only have 30 lbs to lose - I think that is why this is so tough - nothing seems to work ( in Jan - March of this year, I was doing 45 - 90 minutes of sweaty panting Samba dancing 5 times a week for 7 weeks, and didn't lose a pound or an inch!), and it takes so much dedication to do this stuff. LIke, I think I almost have to BELIEVE that my body can change for me to continue, so I am scared I am doing the wrong things... but I have more energy, and I sort of "feel better" about myself now that I am exercising. Also I usually suffer from depression and anxiety, and I realized a few days ago that, for the first time since I could remember, I was not depressed! And I think it's because the exercise has improved my mood.

iechick

Wight loss is about calories period. I lost my weight without any exercise (I'm in maintenance now and walk for the health beneftis/enjoy doing it). If you like doing these work out videos then go for it, but they'll be more for the potential health benefits and not so much weight loss.

besaro

You're correct. If you eat back all your exercise calories, exercise becomes pointless, from a weight-loss standpoint.

Not to mention the fact that if you overestimate your caloric burn during your workout, you will actually be WORSE off than if you didn't exercise at all.

wrong.

SoDamnHungry

I looked fantastic after 30 Day Shred. It's a nice mix of cardio and light weights. I didn't end up weighing much less at the end of it, though.

bethannien

Thanks everybody for the encouragement - I was looking for excuses to continue - I have started to kind of like the exercise, though of course I am glad when it is done each day! One of the reasons I am exercising in addition to losing weight is that I want to be healthy for my 3 year old son. The reality is that I was very fit in my youth (from about 4th grade until freshman year in college I had 6 pack abs due to ballet), so my muscles feel like "hey, I remember this." Also, I only have 30 lbs to lose - I think that is why this is so tough - nothing seems to work ( in Jan - March of this year, I was doing 45 - 90 minutes of sweaty panting Samba dancing 5 times a week for 7 weeks, and didn't lose a pound or an inch!), and it takes so much dedication to do this stuff. LIke, I think I almost have to BELIEVE that my body can change for me to continue, so I am scared I am doing the wrong things... but I have more energy, and I sort of "feel better" about myself now that I am exercising. Also I usually suffer from depression and anxiety, and I realized a few days ago that, for the first time since I could remember, I was not depressed! And I think it's because the exercise has improved my mood.

:flowerforyou:

Exercise has many benefits beyond weight loss. Sure, you can lose weight without it. But the whole point of all of this is to get healthier. I'm glad exercise has helped your moods! It has done the same for me :happy:

bethannien

You're correct. If you eat back all your exercise calories, exercise becomes pointless, from a weight-loss standpoint.

Not to mention the fact that if you overestimate your caloric burn during your workout, you will actually be WORSE off than if you didn't exercise at all.

wrong.

my thoughts exactly

3foldchord

What I never can comprehend is people that say they exercise because it gives them more calories to eat. Exercise makes me FAMISHED for 5 times the calories it burns!

Eating less is all you need to lose weight.
Exercise strengthens your heart, lungs, bones, muscles, improves health, sculpts the body (So we don't just go from fat blob to skinny blob), it also improves our mental state, can help fight depression, make us feel like a beast, gives us confidence in a Zombie Apocalypse, and causes people to say, "wow, you can lift all that?? I can barely lift my trash bag up into the dumpster!"

LiminalAscendance

You're correct. If you eat back all your exercise calories, exercise becomes pointless, from a weight-loss standpoint.

Not to mention the fact that if you overestimate your caloric burn during your workout, you will actually be WORSE off than if you didn't exercise at all.

wrong.

I think these forums are giving you bad habits.

In the "real" world, you usually provide REASONS when disputing claims.

Note: Cute little gifs and snarky phrases (e.g. "lolwhat?") also don't count.

Just thought I'd offer some free advice, in case you try to debate someone on the outside.

perfect_storm

Exercise has been shown to help with depression. I don't really know why have no links to put here but I remember reading it in fitness magazine. You are on the right track, take it at your own pace and keep on going.....good luck to you.

Allonsee

If you've lost a few inches and can see definition, that YOUR results are positive. Those are the ones that matter.

cwolfman13

No exercise is useless or a waste of time...fitness is essential to overall health and well being. I think where you may be getting confused is that for most of us, it has been ingrained that you try to lose weight by working out...in reality, exercise is an extremely inefficient way of creating a calorie deficit...a much more efficient way of creating a calorie deficit for weightloss is with diet. That is the way MFP is set up and that is why you eat back calories with MFP.

You can lose weight with no exercise at all...all that is required is a deficit of calories. I lost my first 20 Lbs or so with no exercise whatsoever. That said, I wouldn't advise it at all. Exercise is essential to your overrall health and is going to actually change body composition. You can lose the weight with diet alone, but you ultimately will not look as good as someone else of comparable stats who exercised along the way.

Diet for weight control; exercise for fitness.

Mokey41

You're correct. If you eat back all your exercise calories, exercise becomes pointless, from a weight-loss standpoint.

Not to mention the fact that if you overestimate your caloric burn during your workout, you will actually be WORSE off than if you didn't exercise at all.

wrong.

I'm not getting what is wrong with that statement. It's pretty hard to be exact with exercise calories and if you're only burning 150 or so doing an exercise there really isn't any big need to eat them back. Most people over estimate their exercise and under estimate their food so leaving a buffer zone between calories eaten and exercise done makes perfect sense. That way you aren't back in a couple months complaining you've hit a plateau even though you're doing everything right.

S3r3knitty

I started 30ds recently and I am quite happy with it. Maybe it's too short and not strenuous enough if you are already quite fit but for me it was the perfect way to start my journey on getting healthier and fit. While I am not overweight I have a very sedentary job and I didn't do any exercising for 2 years. So 25 minutes is as much as I can handle right now.I couldn't imagine to workout for an hour right now.

It definitely helped me. I only do it 4 times a week, I am not overweight and I didn't change my food intake except that I drink more water but I lost a few inches and my small tummy is gone. I can put my belt one hole tighter and my slim jeans fits much better.
Beside 30ds I started to run but I am a beginner and only run 5x2mins with walking breaks in between.

Once I am fitter I will move on to longer workouts and I plan to enter a gym next month but I take one step at a time and exercising is never bad!

ETA: I am not eating back my exercise calories. When I still logged everything I ate between 1400 to 1700 cal/day except weekends when it might be less or more depending on my schedule. Before I started exercising this calorie intake put me at a stable 156lbs. Since exercising my weight dropped to 152lbs

cafeaulait7

I think I'm finally figuring out why exercise is the key for me keeping off (or losing!) the 30 lbs I struggle with. I do gain more muscle with the type I do, so there's that.

But this time I'm recognizing a hunger thing going on. At first, I was hungrier. After about 3 weeks, though, I am much less hungry than I usually am. I'm 5 weeks in to a strict commitment to exercise, and most days I have a hard time feeling like eating enough. Hmmmm. I do have some insulin metabolism issues, so maybe it has to do with blood sugar. Dunno, but that's a very nice side effect for me! I hate being hungry, lol.

For you, maybe try not eating back those exercise calories. If you aren't hungry and your daily numbers and macros are high enough, don't eat if you don't feel like it, imho. You could see how that goes, in any case.

edit: oh, I don't eat back my exercise calories unless I'm really hungry that day, btw.

NavyKnightAh13

bump

auddii

You're correct. If you eat back all your exercise calories, exercise becomes pointless, from a weight-loss standpoint.

Not to mention the fact that if you overestimate your caloric burn during your workout, you will actually be WORSE off than if you didn't exercise at all.

Ignore this^

But, if you're losing inches, it's obviously working for you. Lots of people have ideas of what is the "best" exercise. I like lifting and rowing and occasionally throw in a run since I got talked into doing a 5k. I think it's well rounded. For someone who hates those things, those are horrible exercises because they won't do them.

Find what you like and do it. I would suggest some kind of progressive resistance program. If you don't have money for a gym, look into things like convict conditioning and you are your own gym. Preserving muscle mass will help you look less flabby as you lose (if you lose a lot of muscle mass while losing the fat, you can end up still looking kind of flabby while still being smaller).

Mokey41

You're correct. If you eat back all your exercise calories, exercise becomes pointless, from a weight-loss standpoint.

Not to mention the fact that if you overestimate your caloric burn during your workout, you will actually be WORSE off than if you didn't exercise at all.

Is anyone really reading and comprehending this? Not that exercise is pointless but that if you eat all the calories back then it negates the calorie burn of the workout as far as weight loss goes. Not that exercise isn't going to help your fitness even if you eat those calories back.