How to exercise correctly?

K2405

I've been on weight watchers since March and have lost nearly 2.5 stone with about a stone to go until I'm within healthy BMI weight. I've recently started exercising more (in the last fortnight) and have noticed my weight has gone up about 1lb or so - is this normal?

I've been doing the 30 day shred 4 times per week and gym 2 days per week for about an hour at a time. At the gym I've been doing mainly cardio as have been doing strength in the 30 day shred routine.

I've been thinking about going to the gym more and not doing 30 day shred but I have no idea what I need to be doing at the gym to help me lose weight....

Any help?

TeaBea

30 Day Shred is technically circuit training (cardio+strength)....so you could cut back on the cardio some.

Exercise is really more about the shape of your body....not the number on the scale. Calorie deficit (from diet) is really the most effective way to lose weight. Doing more strength training might not help you shed pounds so much....but it's great for reducing INCHES. Because you are closer to goal.....you might want to add tape measurements every week.

K2405

Thanks TeaBea! My thinking now is that I'm not overly bothered about the number on the scales but more about losing inches.

What is calorie deficit? Sorry to sound stupid but I've never done anything by calories.

Because I'm not so fussed about the scales now I am thinking about stopping weight watchers (£21/month) and getting a gym membership (£27/month) as I'm currently spending £5 per gym session on top of my weight watchers membership. My idea for this was that I could go to the gym more often and do something like one mile on the treadmill to warm up followed by strength training and then the bike to cool down. My fiancé is hopefully going to come to the gym with me as he needs to get back too and he is a qualified fitness instructor so going to help me with the strength training (I hope!). And I think by now, I should know what I can eat and how much without having to pay for it?!

RGv2

Thanks TeaBea! My thinking now is that I'm not overly bothered about the number on the scales but more about losing inches.

What is calorie deficit? Sorry to sound stupid but I've never done anything by calories.

Because I'm not so fussed about the scales now I am thinking about stopping weight watchers (£21/month) and getting a gym membership (£27/month) as I'm currently spending £5 per gym session on top of my weight watchers membership. My idea for this was that I could go to the gym more often and do something like one mile on the treadmill to warm up followed by strength training and then the bike to cool down. My fiancé is hopefully going to come to the gym with me as he needs to get back too and he is a qualified fitness instructor so going to help me with the strength training (I hope!). And I think by now, I should know what I can eat and how much without having to pay for it?!

Or you could use My Fitness Pal for free.....

Calorie deficit is the difference between how many calories you took in vs how many you expended, when you don't take in as many calories as expend.

Calories in = 2000 Calories expended =2500, caloric deficit of 500.

Yes, the weight gain in one week is probably water weight, however, many start to overeat when they start a fitness program because they think they burned more calories than they actually did.

The water weight comes from your body retaining water for muscle repair when a new exercise regimine is added or the intensity of the current one is changed. It lasts a week or two until the body adapts and the water and glycogen stores leave the body.

K2405

Or you could use My Fitness Pal for free.....

Calorie deficit is the difference between how many calories you took in vs how many you expended, when you don't take in as many calories as expend.

Calories in = 2000 Calories expended =2500, caloric deficit of 500.

So, using more calories than you consume?

I looked at the calorie thing on my fitness pal but I've never done calorie counting before and it was all a bit confusing!!

Just saw your edit....I've not been eating any more than I did before I started exercising - is this right or wrong?

TeaBea

Ok - I've not done Weight Watchers ....but there must be some sort of point system for "manitenance."

What I mean by deficit .....if (random #'s) ..... 30 points is maintenance ....anything less would be a deficit. Meaning you would lose weight by eating fewer points than is required to maintain your current weight. Here in MFP....you find that maintenance number (calories...not points) by plugging in your stats (height, weight, activity level, etc) ..... if you don't select a weight loss goal....you get a maintenance goal. Then logging food in MFP automatically counts against your daily totals....adding exercise.... gives you calories back.

I'm sure there are other Weight Watcher's people here ......look in the Groups.....they could help you prepare for the transition.

TeaBea

Or you could use My Fitness Pal for free.....

Calorie deficit is the difference between how many calories you took in vs how many you expended, when you don't take in as many calories as expend.

Calories in = 2000 Calories expended =2500, caloric deficit of 500.

So, using more calories than you consume?

I looked at the calorie thing on my fitness pal but I've never done calorie counting before and it was all a bit confusing!!

Just saw your edit....I've not been eating any more than I did before I started exercising - is this right or wrong?

Re: eating more when exercise is added.....this is how MFP works....but not how (some) other systems work. Do you get any kind of extra point "credit" for exercise in Weight Watchers?

In MFP you earn more calories because the deficit is build in with ZERO exercise. This is tricky because going by calorie burn estimates on (many) machines and MFP ....calorie burns are overstated. So many people take the estimations and scale them back.

RGv2

Or you could use My Fitness Pal for free.....

Calorie deficit is the difference between how many calories you took in vs how many you expended, when you don't take in as many calories as expend.

Calories in = 2000 Calories expended =2500, caloric deficit of 500.

So, using more calories than you consume?

I looked at the calorie thing on my fitness pal but I've never done calorie counting before and it was all a bit confusing!!

Just saw your edit....I've not been eating any more than I did before I started exercising - is this right or wrong?

Yes, when you use more than you consume, it's a deficit. If you eat more than you use, it's a surplus.

Yes, you should be taking in more when you add a workout regimine (especially if you were losing prior to starting it) as the food is the fuel for your workout. How much more is mostly trial and error.