Will I always have to do more?

cassique

I was just reading through some posts where comments were made along the line of--your body will get used to the workout you are doing and you will start to burn less. This is mostly related to cardio.

But the more I think about it, the more it doesn't make sense logically. I understand that when I was running 3 miles in 30 minutes when I was 145 pounds I was burning more calories than now when I run 3 miles in 30 minutes at 133 pounds. But that is because my body is moving less weight, therefore doing less work. But if I maintain at 133 lbs and continue to do 3 miles in 30 minutes won't the calorie burn be the same? My body is doing the same work and therefore is using the same energy. The more I do it, the easier it feels, but just because the work load feels easier, doesn't mean it less. It is still moving 133 pounds at the same speed for the same distance--wouldn't that mean the same energy expenditure?

I guess my main concern is that I don't want to have to continue to have to do more to stay the same.

On a side note, I understand if I want to gain strength or endurance I would have to add more intensity to my strength training or cardio workouts, but I am talking strictly about the calorie burn with the goal being maintaining.

3laine75

I think it is more an efficiency thing. Our bodies try to make life easier so if there isn't enough fuel to keep the LM you have going, your body will just burn some of it off along with fat and your metabolism gets slower (not drastically though).

Honestly, that's about the extent of what I've got - I actively avoid cardio

ninerbuff

Nope, you just have to eat less than you did if you want to lose weight or maintain.

If you're talking about burning the same amount of calories when you were heavier, then mathematically you would need to do more.

But why worry? If you're meeting your goals and are in the shape you want to be in, don't overthink about your calorie burn.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ahoy_m8

I understand the question and am interested in responses, too. As a data set N=1, I ran the same 4 miles/day at about the same pace and following about the same eating pattern and maintained a 5 lb range for 20 years. So from my standpoint, no, you will not need to keep upping your exercise to stay the same in maintenance. At some point the efficiency does level off.

ukaryote

Yes, you will.

At 39-40 years old, you are really starting to lose muscle due to the aging process. Everybody does. Look at recent pictures of Schwarzenegger and Stallone compared to 15 years ago. You could maintain weight and be one of those people with floppy skin under the arms because of no muscle.

It may not appear that bad. Doesn't matter. You might not maintain your current speed, but beyond 30 years old we should keep doing *something* - and make it a little strenuous.

ahoy_m8

Yes, you will.

At 39-40 years old, you are really starting to lose muscle due to the aging process. Everybody does. Look at recent pictures of Schwarzenegger and Stallone compared to 15 years ago. You could maintain weight and be one of those people with floppy skin under the arms because of no muscle.

It may not appear that bad. Doesn't matter. You might not maintain your current speed, but beyond 30 years old we should keep doing *something* - and make it a little strenuous.

I question if 40-year-olds automagically start losing muscle. Someone who slows down their exercise routine or lifestyle will. I do believe the VAST majority move less as they age. I know I do! There are plenty of MFP posters who say they have more muscle in their 40's than they have their whole life. I am one of those, too! I believe it is what we do when we age, not aging itself, that makes the difference.

Katla49

Look for some variety to keep you interested and work your body in different ways. I alternate between three cardio exercises, yoga, walking, and riding a bike. I seem to be building arm strength along the way. I attribute that to the yoga and use of light weights while I ride my recumbent bike. (Two cans of chili, one in each hand. I can't eat them, so may as well get some good out of them.)

nxd10

I don't know. The longer I've been on maintenance, the more calories I can eat without gaining weight. I am exercising about the same, but have always felt free to eat back my exercise calories, so that is not what is causing the difference.

So your premise - you'll have to exercise more over time or you'll have to eat less to maintain does not fit with my experience.

However, what the earlier poster said about needing to eat less as you AGE to maintain - absolutely true. That's how I gained weight in my 40's. But now that I've adjusted to my lower calorie needs, I've had no problem maintaining.

JustFindingMe

Yes, you will.

At 39-40 years old, you are really starting to lose muscle due to the aging process. Everybody does. Look at recent pictures of Schwarzenegger and Stallone compared to 15 years ago. You could maintain weight and be one of those people with floppy skin under the arms because of no muscle.

It may not appear that bad. Doesn't matter. You might not maintain your current speed, but beyond 30 years old we should keep doing *something* - and make it a little strenuous.

I question if 40-year-olds automagically start losing muscle. Someone who slows down their exercise routine or lifestyle will. I do believe the VAST majority move less as they age. I know I do! There are plenty of MFP posters who say they have more muscle in their 40's than they have their whole life. I am one of those, too! I believe it is what [ /b] we do when we age, not aging itself, that makes the difference.

I agree! I am a LOT more active and strong now than I ever was in my 20's.

Francl27

It's a good question OP. But I've noticed that I naturally do more... I mean a few months ago, my exercise was walking 3 miles at 3.5 mph... Now I go to the gym and do 5-6 miles on the cross trainer. Heck even since I started exercising on it less than 2 months ago, I've gone from 30 minutes at resistance 1 to 60 minutes at resistance 5/8... and I burn a whole lot more calories.

ninerbuff

Yes, you will.

At 39-40 years old, you are really starting to lose muscle due to the aging process. Everybody does. Look at recent pictures of Schwarzenegger and Stallone compared to 15 years ago. You could maintain weight and be one of those people with floppy skin under the arms because of no muscle.

It may not appear that bad. Doesn't matter. You might not maintain your current speed, but beyond 30 years old we should keep doing *something* - and make it a little strenuous.

I question if 40-year-olds automagically start losing muscle. Someone who slows down their exercise routine or lifestyle will. I do believe the VAST majority move less as they age. I know I do! There are plenty of MFP posters who say they have more muscle in their 40's than they have their whole life. I am one of those, too! I believe it is what we do when we age, not aging itself, that makes the difference.

I've been working out since I was 19. I've been consistent for over 30 years. I can emphatically tell you that starting at about 42 years old, I noticed that my strength started diminishing. Each year since, I've been having to put a little less on the bar to crank out the same amount of reps I used to.
To the people that had more muscle at 40 than their whole life, there may be a few, but most either lost enough weight to see it or did enough strength training to be much stronger.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

cassique

Nope, you just have to eat less than you did if you want to lose weight or maintain.

But why will that happen? If my activity level stays the same, why would my TDEE change? It just doesn't make sense that your body will start burning less doing the same thing just because it gets used to it--given no other change in variables.

Yes, you will.

At 39-40 years old, you are really starting to lose muscle due to the aging process. Everybody does. Look at recent pictures of Schwarzenegger and Stallone compared to 15 years ago. You could maintain weight and be one of those people with floppy skin under the arms because of no muscle.

It may not appear that bad. Doesn't matter. You might not maintain your current speed, but beyond 30 years old we should keep doing *something* - and make it a little strenuous.

This makes sense. As much as I wish it wasn't true with 40 looming around the corner. Now to find a way to stop birthdays from happening ;o). JK I am looking forward to 40, and I am glad to be entering it at a weight I haven't seen since my mid 20s.

It's a good question OP. But I've noticed that I naturally do more... I mean a few months ago, my exercise was walking 3 miles at 3.5 mph... Now I go to the gym and do 5-6 miles on the cross trainer. Heck even since I started exercising on it less than 2 months ago, I've gone from 30 minutes at resistance 1 to 60 minutes at resistance 5/8... and I burn a whole lot more calories.

I see this too. The easier the running gets the faster I seem to go. But I have been lazy this month. Haven't done much of anything, and I am planning to start up again next week. I don't love exercising. I go through phases where I love it, typically it is in sync with the seasons. I like to be active--but leisure activities, like walking, taking a leisurely bike ride, floating in a pool, sledding with my kids, building snowmen, gardening. But working out is something that only interests me certain times a year and not something I think I can commit to as a regular part of my life. That's why the idea of having to constantly do more to stay the same is disheartening. Do I want to get my body used to a fitness routine that will end up not being enough down the road? Probably not. But the more I think about it, the more the science seems to prove otherwise (edited for clarity). Although the age variable makes sense.

cassique

I understand the question and am interested in responses, too. As a data set N=1, I ran the same 4 miles/day at about the same pace and following about the same eating pattern and maintained a 5 lb range for 20 years. So from my standpoint, no, you will not need to keep upping your exercise to stay the same in maintenance. At some point the efficiency does level off.

Interesting. Thank you for sharing your experience. Your results seem to be consistent with the physics.

cassique

I don't know. The longer I've been on maintenance, the more calories I can eat without gaining weight. I am exercising about the same, but have always felt free to eat back my exercise calories, so that is not what is causing the difference.

So your premise - you'll have to exercise more over time or you'll have to eat less to maintain does not fit with my experience.

However, what the earlier poster said about needing to eat less as you AGE to maintain - absolutely true. That's how I gained weight in my 40's. But now that I've adjusted to my lower calorie needs, I've had no problem maintaining.

Oh wow. So your metabolism has increased without increased exercise. That's promising. Thanks for sharing.

amusedmonkey

This effect is actually not as large as you would think. You are talking about a 5% or so difference between an avid runner who has been doing it professionally for years and a newbie. That's like burning 15 calories less after years of training when doing the same 350 calorie routine.

SunofaBeach14

Yes, you will.

At 39-40 years old, you are really starting to lose muscle due to the aging process. Everybody does. Look at recent pictures of Schwarzenegger and Stallone compared to 15 years ago. You could maintain weight and be one of those people with floppy skin under the arms because of no muscle.

It may not appear that bad. Doesn't matter. You might not maintain your current speed, but beyond 30 years old we should keep doing *something* - and make it a little strenuous.

I question if 40-year-olds automagically start losing muscle. Someone who slows down their exercise routine or lifestyle will. I do believe the VAST majority move less as they age. I know I do! There are plenty of MFP posters who say they have more muscle in their 40's than they have their whole life. I am one of those, too! I believe it is what we do when we age, not aging itself, that makes the difference.

There is a slow down but it's pretty gradual. I'm 42 and continue to get stronger.

onefortyone

If you look at people who are 'accidentally' their ideal weight (meaning they never had a weight problem), they don't seem to need to 'up' their intensity to maintain that weight. My sister has stayed at a healthy weight her whole life, and snaps back to normal after each baby, and she's had 4 and never does a lick of on-purpose, running-shoes & sports bra exercise.

I do believe that I will have to do more to lose weight when I am at 170 than I did at 210, but when weight loss is out of the question, I think I'll be able to find a routine that will work for me forever.

P.S. I am the same with the seasons. I'm gonna have to find an activity for each season - I might take up cross-country skiing!

cassique

This effect is actually not as large as you would think. You are talking about a 5% or so difference between an avid runner who has been doing it professionally for years and a newbie. That's like burning 15 calories less after years of training when doing the same 350 calorie routine.

Oh. That's good to know. Although I am still curious as to why it would happen at all.

amusedmonkey

This effect is actually not as large as you would think. You are talking about a 5% or so difference between an avid runner who has been doing it professionally for years and a newbie. That's like burning 15 calories less after years of training when doing the same 350 calorie routine.

Oh. That's good to know. Although I am still curious as to why it would happen at all.

It's because running economy improves. The muscles are able to use oxygen better so the body does not have to do as much work to aid the process, plus the avid runner has better technique and a slightly different more economic motion.

cassique

This effect is actually not as large as you would think. You are talking about a 5% or so difference between an avid runner who has been doing it professionally for years and a newbie. That's like burning 15 calories less after years of training when doing the same 350 calorie routine.

Oh. That's good to know. Although I am still curious as to why it would happen at all.

It's because running economy improves. The muscles are able to use oxygen better so the body does not have to do as much work to aid the process, plus the avid runner has better technique and a slightly different more economic motion.

Thank you. That makes sense.

RaspberryTickleChicken

To me this is one of those questions like the space time continuum ... in that when one picks it apart too much one just gets crossed-eye & a headache for the trouble.

... well maybe just the headache. ^.^

I completely understand reading something like that & panic a bit at the daunting task of having to multiply my efforts just to stay where I am - I've been there. Try to take a deep breath and look at the big picture.

I think the theory is that when you are heavier, your body has to work harder - hence burn more calories. And when you are lighter, the body doesn't require as much effort - hence burn less calories. But this doesn't necessarily correlate directly that if you continue to make healthy eating choices and exercise the same that eventually you are going to double your exercise efforts just to maintain.

I read an article some time ago about analysis of more than 700 weight loss studies that the truth about weight loss is approximately 75 percent eating choices and 25 percent exercise. We exercise for heart health benefits and the control of blood glucose (diabetes risk) and we make healthy eating choice to keep the weight off.

Try not to get overwhelmed with the gazillion health & fitness theories out there because it will drive you completely mad! Everyone is different and you have to figure out what works for you. If you are having success with making healthy, well-proportioned meal choices and continue to exercise, then just stick with what has been working for you & not worry about what other people say.

Best of luck to you!