Hello! Just joined... (personal trainer)

_Waffle_

Hi ... Quick question I've lost over 100lbs like 10yrs ago on my own I do alot of cardio and some strength training I have three kids and I lost the weight after the last two the youngest is going to be three but need like a 15lbs more but my question is that my lower half isneeds to be toned I have big calfs I want to make them smaller any tips ? San Francisco is a beautiful city my sister lives there ok thank u

Before I answer this question, I want to let it be known that I don't necessarily endorse this kind of training for the average person. However, based on facts and science, this is the answer to your question..

The answer to getting smaller calves...

...long distance endurance training.

While I don't recommend this for everyone, (as it's not the best nor most efficient way to lose weight persay) it IS a great way to lose muscle..again, if that's what your goal is.

Think of a marathon runner.

They are very lean and kinda boney, right?

Well, what's happening to their body is the process of muscle depletion. They run to the point that, more times than not, they aren't eating the calories needed to maintain their muscle mass. Therefore, they get a little thin everywhere.

Again, not a balanced way or the best way to lose weight particularly, (I will be sharing that later), but it's the only way to lose muscle, which is what your calves are comprised of.

I'm doing 40 - 50 miles a week. I doubt the person you're answering will exceed that. My calves are as big as ever.

_Waffle_

I put in over 1500 miles last year and I'm working on a marathon this winter. My last run was 16 miles.

Damn! This is making my calves skinny.

kgeyser

Hi Verner,

I recently started reading 'The New Rules of Lifting for Women: Lift Like a Man Look Like a Goddess,' any thoughts?

I am reading about meals and nutrition, my plan is to cut down on cardio and increase my overall strength. I have been doing HIIT workouts 3 to 4 times a week (the 4th is only if I don't complete one of the 3), this was suggested to re-start my weight loss and it has.

I have since noticed that my body is changing in a way that I am not completely happy with. While my core seems to be getting firmer my hips seem to be going away causing me to look a little straight at least from the front my waist is 27 and my hips are 39, chest is 32. I really want to tone up/develop some strength in my upper body. Would it be silly to strength train on my upper body only, while still doing cardio?

You can be brutally honest - after all I really have very few clues. I am willing to work along with the book and go from there if that would the best overall route - health wise.

Thanks

I'm not doing that program, but I've read the book, and frankly, what you are describing sounds completely normal for a woman who is lifting. You're going to lose inches all over when you lift, which causes the changes in appearance and measurements. I definitely notice less of an hourglass figure on my body since lifting, because the fat on my hips is disappearing and my bust measurement has decreased. Not thrilled with not having such a prominent waist, but that measurement will come down as well with time.

If you are looking to develop strength, keep lifting as you are. The "toning up" will only come from your body fat % decreasing, and that means losing all over, including your hips. Even if you're not working that area with weights, the fat will come off where it wants to.

I know it's frustrating to see the changes at times to your body and not have it be "even" measurement loss across every area, especially since changes from lifting take a bit of time. One of the things about lifting is, you have to make choices as to what your goals are. If you are looking to lose inches or recomp, it means lifting heavy, eating at a deficit, and sacrificing some strength gains. If you're looking to get stronger, you're going to need to eat to support that goal, which means not necessarily losing inches. Adding muscle will mean increased strength and increased inches. You can work on one goal for awhile and then switch to another (think bulk/cut cycles), but you can't really have it all at once, which is an often another source of frustration. But that's lifting, it's not a fast process.

canadjineh

Welcome to MFP! I also new around here but the community has been wonderful! I have a little question, When I bike ride my right foot goes numb after thirty minutes, I'm not sure what causes this and in any other exercise that I do it never happens. Is it dangerous to continue biking or is it just an odd nerve problem?

Could be a shoe problem.. One foot might be bigger /wider than the other, maybe check out the fit of your shoes.

Hi Verner & poster - as a physio rehab specialist: you might try looking at proper biking footwear with a very stiff shank if you aren't wearing that already. You could be putting more pressure on the ball of your R foot, especially if you are R dominant... Seen this before in some other clients - just something to look into before you go the medical issues route.

jofjltncb6

In...

...because...

...just in.

Cliffslosinit

Sheep

jennifurballs

Thanks for the kind offer, Verner! Very nice of you!

_HeartsOnFire_

Hi Verner
I've recently rejoined MFP. I currently weigh 173 pounds and Im 5'6.5 . I saw somewhere on here that your supposed to eat back the calories you burn in a day....Is their truth to this? If that's true then how does one get to the caloric deficit?

Also I have my calorie goal set for 1200 per day, is this good? I do around 45 minutes of cardio 4 times a week.

Any advise is much appreciated, thanks!

Jill

Hi Jill,

Good question..

I think this is something a lot of people have misconstrued because there are so many different factors when it comes to fitness.

"Eating back your calories" I think comes from a standpoint of maintaining your weight and muscle mass..kind of a bodybuilder thing...BUT, when it comes to a weight loss goal, "eating back your calories" results in an even caloric expenditure and intake.
And we all know that to lose weight, you need to be in a caloric deficit.

So.. eating back your calories will ultimately hinder your ability to lose weight efficiently.

Keep in mind that one piece of information or "tip", may not be suitable for your specific goal!

Hope this helps!

Verner

I'm sorry did you just advise someone who is only eating 1200 calories a day to NOT eat back her exercise calories? While I agree she shouldn't eat back all of them because MFP over-exaggerates calories burned…

If she's eats 1200 and burns say 300, that leaves her NET at 900. Her net should at least be 1200.

If she is doing TDEE then yes, she shouldn't eat back her exercise calories.

She should most definitely at least NET 1200 a day.

ETA: I think it's great you're willing to give free advice to people on here, but I would highly suggest you not tell people to eat less than 1200. Only medical professionals should be advising that and they should be physician supervised.

SkepticalOwl

Welcome to MFP! I also new around here but the community has been wonderful! I have a little question, When I bike ride my right foot goes numb after thirty minutes, I'm not sure what causes this and in any other exercise that I do it never happens. Is it dangerous to continue biking or is it just an odd nerve problem?

Could be a shoe problem.. One foot might be bigger /wider than the other, maybe check out the fit of your shoes.

Hi Verner & poster - as a physio rehab specialist: you might try looking at proper biking footwear with a very stiff shank if you aren't wearing that already. You could be putting more pressure on the ball of your R foot, especially if you are R dominant... Seen this before in some other clients - just something to look into before you go the medical issues route.

Agree. I was having this problem before I got proper biking shoes and clipless pedals. I'm much more comfortable when I ride now, usually once a week, about 30 miles, but sometimes up to 50.

SezxyStef

Hi Verner
I've recently rejoined MFP. I currently weigh 173 pounds and Im 5'6.5 . I saw somewhere on here that your supposed to eat back the calories you burn in a day....Is their truth to this? If that's true then how does one get to the caloric deficit?

Also I have my calorie goal set for 1200 per day, is this good? I do around 45 minutes of cardio 4 times a week.

Any advise is much appreciated, thanks!

Jill

Hi Jill,

Good question..

I think this is something a lot of people have misconstrued because there are so many different factors when it comes to fitness.

"Eating back your calories" I think comes from a standpoint of maintaining your weight and muscle mass..kind of a bodybuilder thing...BUT, when it comes to a weight loss goal, "eating back your calories" results in an even caloric expenditure and intake.
And we all know that to lose weight, you need to be in a caloric deficit.

So.. eating back your calories will ultimately hinder your ability to lose weight efficiently.

Keep in mind that one piece of information or "tip", may not be suitable for your specific goal!

Hope this helps!

Verner

I'm sorry did you just advise someone who is only eating 1200 calories a day to NOT eat back her exercise calories? While I agree she shouldn't eat back all of them because MFP over-exaggerates calories burned…

If she's eats 1200 and burns say 300, that leaves her NET at 900. Her net should at least be 1200.

If she is doing TDEE then yes, she shouldn't eat back her exercise calories.

She should most definitely at least NET 1200 a day.

ETA: I think it's great you're willing to give free advice to people on here, but I would highly suggest you not tell people to eat less than 1200. Only medical professionals should be advising that and they should be physician supervised.

x2

deksgrl

Hi Verner
I've recently rejoined MFP. I currently weigh 173 pounds and Im 5'6.5 . I saw somewhere on here that your supposed to eat back the calories you burn in a day....Is their truth to this? If that's true then how does one get to the caloric deficit?

Also I have my calorie goal set for 1200 per day, is this good? I do around 45 minutes of cardio 4 times a week.

Any advise is much appreciated, thanks!

Jill

Hi Jill,

Good question..

I think this is something a lot of people have misconstrued because there are so many different factors when it comes to fitness.

"Eating back your calories" I think comes from a standpoint of maintaining your weight and muscle mass..kind of a bodybuilder thing...BUT, when it comes to a weight loss goal, "eating back your calories" results in an even caloric expenditure and intake.
And we all know that to lose weight, you need to be in a caloric deficit.

So.. eating back your calories will ultimately hinder your ability to lose weight efficiently.

Keep in mind that one piece of information or "tip", may not be suitable for your specific goal!

Hope this helps!

Verner

You realize that MFP is not a TDEE calculator, right? It does not include exercise in its calculations for how much people should eat.

karenj_m

People realize that Verner is a personal trainer ....not a physician, right?

Okay....just checking :noway:

likitisplit

In

missiontofitness

Hi Verner
I've recently rejoined MFP. I currently weigh 173 pounds and Im 5'6.5 . I saw somewhere on here that your supposed to eat back the calories you burn in a day....Is their truth to this? If that's true then how does one get to the caloric deficit?

Also I have my calorie goal set for 1200 per day, is this good? I do around 45 minutes of cardio 4 times a week.

Any advise is much appreciated, thanks!

Jill

Hi Jill,

Good question..

I think this is something a lot of people have misconstrued because there are so many different factors when it comes to fitness.

"Eating back your calories" I think comes from a standpoint of maintaining your weight and muscle mass..kind of a bodybuilder thing...BUT, when it comes to a weight loss goal, "eating back your calories" results in an even caloric expenditure and intake.
And we all know that to lose weight, you need to be in a caloric deficit.

So.. eating back your calories will ultimately hinder your ability to lose weight efficiently.

Keep in mind that one piece of information or "tip", may not be suitable for your specific goal!

Hope this helps!

Verner

I'm sorry did you just advise someone who is only eating 1200 calories a day to NOT eat back her exercise calories? While I agree she shouldn't eat back all of them because MFP over-exaggerates calories burned…

If she's eats 1200 and burns say 300, that leaves her NET at 900. Her net should at least be 1200.

If she is doing TDEE then yes, she shouldn't eat back her exercise calories.

She should most definitely at least NET 1200 a day.

ETA: I think it's great you're willing to give free advice to people on here, but I would highly suggest you not tell people to eat less than 1200. Only medical professionals should be advising that and they should be physician supervised.

x2

x3 because these are smart ladies

DiabolicalColossus

All these questions should be directed towards a physician first.

Especially anything concerning chronic pain/injuries and how to treat/live with them.

samthepanda

Think my issue is nutrition rather than anything medical, but I get myself in a knot about these things as I have some anxiety issues, and I am very stressed at the moment. The exercise generally helps so I try to keep it going. I am a picky vegetarian which I know is bad - I eat lots of fruit and veg, but don't like nuts. I have been doing the same kind of exercise - HIIT, and some strength for a couple of years. I work hard, and generally enjoy it, but I swear its getting harder! I feel so so tired at the moment, and rather than feeling energised by the workout I feel shaky and dizzy. Trying to drink more water - not always getting enough.

_HeartsOnFire_

Awwww he didn't come back. Why won't you come back Verner?

_HeartsOnFire_

Think my issue is nutrition rather than anything medical, but I get myself in a knot about these things as I have some anxiety issues, and I am very stressed at the moment. The exercise generally helps so I try to keep it going. I am a picky vegetarian which I know is bad - I eat lots of fruit and veg, but don't like nuts. I have been doing the same kind of exercise - HIIT, and some strength for a couple of years. I work hard, and generally enjoy it, but I swear its getting harder! I feel so so tired at the moment, and rather than feeling energised by the workout I feel shaky and dizzy. Trying to drink more water - not always getting enough.

Your diary isn't open. How much protein are you getting? If you are feeling shaky, dizzy and fatigued it could be diet related. It could also be something medical. I'd suggest seeing your physician just to make sure nothing else is going on.

samthepanda

protein - not enough probably! Think I'm just unrealistic in my expectations too. I thought losing weight and being a lot fitter I would always feel amazing and ready to run a marathon , however I am not a professional athlete, I am an older mum of 2 very active kids, I don't sleep great and i didn't look after my body for long time!

Jitteryspork

It is incredibly awesome that you have joined and are so willing to help people! Thank you for being awesome! I know so many of us... myself included... need support and advise!