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Skipped the Gym :(

ticribbs
ticribbs Posts: 120 Member
edited February 15 in Motivation and Support
I've been really good about going to the gym every day and doing 45-55 minutes of cardio. I had already planned to skip Monday because of some family stuff planned, however, today just got away from me and I'm really bummed and feeling guilty that I didn't make it there. I really thought I was going to make it tonight but that didn't happen so I didn't even adjust my calories appropriately :(. I'm doing TDEE and I eat 1700 calories a day, my TDEE was 2208 so I subtracted 500 from that to lose 1 pound a week (hopefully). Anyways, just wondering, should I eat less tomorrow because of today?

Replies

  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Stop. And no. You're going to tie yourself in knots adjusting TDEE if that's the method you're using. It's one day.

    I'd also suggest that cardio 3-4 days a week is plenty and that you should be focusing your attention on strength training.
  • ticribbs
    ticribbs Posts: 120 Member
    Ehhh...everyone keeps talking about strength training but I really know nothing about strength training or where to begin :-/
  • donyellemoniquex3
    donyellemoniquex3 Posts: 2,384 Member
    Ehhh...everyone keeps talking about strength training but I really know nothing about strength training or where to begin :-/

    Don't be so hard on yourself. I'm trying REALLY REALLY hard to get back to my 3-4x a week at the studio, when I haven't worked out in 3 weeks due to my fathers passing. I've lost a few lbs due to stress but I know that's temporary.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Ehhh...everyone keeps talking about strength training but I really know nothing about strength training or where to begin :-/

    starting strength and new rules of lifting for woman are great resources…you can also you tube videos to check out form...
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    There are several ways to go about this.

    If you have access to a gym and/or have a good home gym, then I'd suggest reading "Starting Strength," "Stronglifts," or "The New Rules of Lifting for Women." These programs all focus on compound barbell movements and use progressive overload to slowly (rapidly in some cases) increase your strength and increase/maintain your muscle mass.

    As an alternative, there are bodyweight programs such as Convict Conditioning.

    For around $50-$100 new you could also buy yourself a sandbag and start using it.

    As with anything, it takes study and effort.
  • ticribbs
    ticribbs Posts: 120 Member
    I belong to a gym and that's where I work daily. They have a lot of strength equipment but I don't know how to use any of it. I've never done strength training before, only cardio. Right now I do 15 minutes on the treadmill, 30 on the bike and 30 on the elliptical.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    The tools are there. Good luck! :flowerforyou:
  • ticribbs
    ticribbs Posts: 120 Member
    Thanks! I may ask a trainer at the gym for some guidance.
  • ticribbs
    ticribbs Posts: 120 Member
    Question, if I do end up doing 3 days of strength training should I readjust my calories? Like I mentioned above, my TDEE is 2208 based on my current exercise level and I do 500 below, so 1700. Should I do more/less if I do strength training? I want to lose at least 1 pound a week, I'm at 136 and my goal weight is 125.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Question, if I do end up doing 3 days of strength training should I readjust my calories? Like I mentioned above, my TDEE is 2208 based on my current exercise level and I do 500 below, so 1700. Should I do more/less if I do strength training? I want to lose at least 1 pound a week, I'm at 136 and my goal weight is 125.

    i would say no because your TDEE already takes into account number of days that you are working out, and it does not distinguish between running and strength training, it is just based on activity level.
  • ticribbs
    ticribbs Posts: 120 Member
    It's not based on calories burned? Because wouldn't you burn less strength training?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    no, TDEE is based on activity level…MFP method is based on calorie burned ….
  • ticribbs
    ticribbs Posts: 120 Member
    Which method in your opinion is more effective?
  • crystalflame
    crystalflame Posts: 1,049 Member
    TDEE is somewhat based on calories burned - if you were to start running 10 miles a day every day, you would burn more calories, and your TDEE would increase. However, the adjustment between a moderate intensity cardio workout like you've described and a weight training session with a warmup won't be that significant, and I'd suggest not adjusting your calories initially. Your body works pretty hard to recover from a good lifting session, and I find I have to eat MORE when I'm seriously lifting or I feel like crap. If you don't lose inches after a few weeks, decrease your calories. Emphasis on inches - the scale may not move as much with strength training, but it doesn't mean you're not losing fat.

    As for which method is more effective, the "play-around-with-both-methods-until-you-find-your-happy-place" is the best. MFP is an estimate. TDEE is an estimate. Calories burned during workouts are estimates. Weekly calories are more important than daily calories for both. Your body signals are important factors too - you may have had your 1700 calories, but if your stomach's growling and you're feeling shaky, you need to eat something. Whichever method you use, make sure you have your macros set correctly.

    And get a trainer to give you a fitness orientation - most gyms do them for free.
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