NTHG 2-week challenge

Better_Balance_2011

Question: I've heard it said on the forums before that HRMs are NOT accurate for strength training/lifting. That was one of my main deterrents from getting one. What have you all heard?

I had not heard that but found this:
http://www.sparkpeople.com/community/ask_the_experts.asp?q=75

Which is interesting b/c I guess I didn't understand physically what happens to burn a calorie - whether it was based on heart rate (no) or something else (yes). So maybe I'm not burning as many calories as I thought......Gee....thanks a lot Kate. Just kidding. I have to imagine that these types of strength exercises burn more than "traditional strength training" - sitting at a machine, doing 12 reps of minimal weight, resting 60 seconds and doing it again. I get exerted, sweaty and feel my heart rate raise while doing a lot of these - especially the sqauts and deadlifts. I wonder what would be an accurate way to calculate calories burned doing strength training. Clearly some exercises are going to deliver more burn than others. This is good info though, so thanks for bringing it up. You are the research queen, so I respect your opinion. I'm not sure what I'm going to do with it....keep logging my HRM based burn or try to find some kind of formula to better estimate? Hmmm.....

chuisle

Question: I've heard it said on the forums before that HRMs are NOT accurate for strength training/lifting. That was one of my main deterrents from getting one. What have you all heard?

I had not heard that but found this:
http://www.sparkpeople.com/community/ask_the_experts.asp?q=75

Which is interesting b/c I guess I didn't understand physically what happens to burn a calorie - whether it was based on heart rate (no) or something else (yes). So maybe I'm not burning as many calories as I thought......Gee....thanks a lot Kate. Just kidding. I have to imagine that these types of strength exercises burn more than "traditional strength training" - sitting at a machine, doing 12 reps of minimal weight, resting 60 seconds and doing it again. I get exerted, sweaty and feel my heart rate raise while doing a lot of these - especially the sqauts and deadlifts. I wonder what would be an accurate way to calculate calories burned doing strength training. Clearly some exercises are going to deliver more burn than others. This is good info though, so thanks for bringing it up. You are the research queen, so I respect your opinion. I'm not sure what I'm going to do with it....keep logging my HRM based burn or try to find some kind of formula to better estimate? Hmmm.....

Oh no! Ha, sorry! I do believe it's more than traditional exercises because they are compound movements and require a lot of energy etc. to perform. I think you should trust yourself. Yesterday I walked away from KISS and I knew I had gotten my *kitten* kicked and so I over logged the minutes because I knew I had burned more than a hundred cals or so. Totally unscientific. But at the same time, I exercise almost everyday (as do most of you). We get a feel for how "hard" we worked. I would probably go somewhere in between MFP and your HRM. MFP is conservative and your HRM is probably a bit high, so take it day by day with that as an acceptable range.

Also, while this is a debated topic there is a good amount of literature that refers to the "after burn" effect of lifting. They say that sort of intense lifting will temporarily raise your metabolism giving you burn hours after you leave the gym. It has to do with the same reasons that you HRM can't quite understand the calories burned while strength training. (VO2 max related stuff)

This is reason I try to be conservative on exercise cals, liberal on food cals, and not to worry if I go over on a given day!

Thanks for the research props I do economics research for a living so it's natural that if I am going to spend time working out I want to be the most effective work out possible for my goals...opportunity cost!

(tangent: a woman at the gym yesterday approached me to ask what machine she should use to tone her arms. I said, NONE OF THEM! Free weights all the way. A general note I believe: if you're sitting down, you're probably not working too hard. Exceptions are probably vigorous biking or rowing)

crdav13

I did cardio last night, have my trainer tonight, and am signed up for Bar Method for Thursday and Friday so I am on my way to 5/days a week!

Do any of you guys do 2/days? I bought the summer special at Bar Method and my plan is to do that 3-5 days a week (during my lunch hour) and still do cardio most days and cardio/lifitng on the weekends (well I have high intentions of this happening anyway). Thoughts?

nab22

Good chats on calories burned from weight lifting. I have a HRM, and whether or not the calories burned are accurate, my heart rate while lifting hard is similar to that while running (steady state, 6mph usually outside so small hills and uneven ground). Maybe all the non-compound exercises people do on machines and frequent breaks are why everyone says that strength training burns significantly less?

As far as this challenge, I am doing horribly! I was doing better before I started!! I think I need to log my food but both yesterday and today I had to go out to lunch for different reasons and I had no idea how much I ate so I stopped logging. And I had a beer at lunch yesterday. Not a good start to the two weeks.

Looks like everyone else is doing a great job though, keep posting so I get back on track please!

jenomaha

Wow, everyone is doing so well!!!! Yesterday was a wash!! I did great all day, then went to dinner with the girls, still not bad, then got to the movies and got popcorn AND M&M's!!!! ugh!!!! I only ate half of the popcorn, but still, that's not gonna help me get fab abs! Then today, good morning, good dinner, but early afternoon, had a blizzard from DQ!!!! BUT, i did only get a mini size, so that good. Tomorrow needs to be a stellar day!!!

Keep up the good work ladies!

shander7

jenomaha - At least you did realize and limit your intake! Be proud about that and just work your way down You will do great and you already look fabulous!

I did pretty well last night! No strength.. I'll probably leave that for the weekend when I don't do my class. I went to the movies with my boyfriend and our friends and I was very good! My boyfriend offered to buy me snacks and a drink, but I just said I'd eat some of his popcorn and I'd have a water. I only had about a handful of popcorn (if that), and it made me want less after seeing him stuff an entire handful of it in his mouth at one time! (He looked like a chipmonk after he did that!) But I would say that was a success in not binging on snack foods for me!! How did everyone else do?

Better_Balance_2011

I did pretty well yesterday; stayed within my calories anyways. We went out to dinner and then went to Sweet Ce Ce's after. Don't know if you all have them where you're from but it's soft serve ice cream with about 100 toppings you can put on. My husband and I split cake batter (only 120 calories per 1/2 cup) with mini chocolate chips, a little crumbled Snickers and strawberries. It was was yummy. We ate it while walking to the book store at least. I didn't "work out" but walked to lunch and for some errands at work, then after dinner and did some cleaning. I was going to do strength today but am still super sore from Monday so think I may run instead. Then I'm off to NC tomorrow but still plan on working out some! Have a great day all!

chuisle

Hi All!

Jenomaha and shander...well done! I think just limiting the bad stuff you eat is half the battle and abstaining at the movies is no easy task!

I did well yesterday in that I woke up early to run to just get some exercise in but ended up a bit over on cals (still under on carbs!) because of a fancy dinner I went to. I should be good today though I am not going the extra exercises I promised myself. It has been a crazy week but I need to start!

I am also super sore still from Monday's lifting but I think I am going to warm up well and push through and lift today. Otherwise I will be way off on my schedule since I can't probably lift tomorrow. Here's to advil!

amysj303

I did not do well on protein yesterday. I am a little sore but planning to do th eKISS workout tonight. Sumo deadlifts! hope the bar isn't up as high as last time!
I haven't been eating very well, I need to try harder. I changed my macros to 40/40/20 and it's impossible for me to meet those, ever!

cutmd

I did not do well on protein yesterday. I am a little sore but planning to do th eKISS workout tonight. Sumo deadlifts! hope the bar isn't up as high as last time!
I haven't been eating very well, I need to try harder. I changed my macros to 40/40/20 and it's impossible for me to meet those, ever!

Hey, it's not impossible, just takes a lot of planning. I'm sure you will rock it out doing KISS tonight

I am wondering if I can change my challenge for these 2 weeks. What I would like to do is eat at the higher calorie level but NOT eat exercise calories. It will also help me scale back on my cardio since it won't be giving me license to eat more, anyway

I love having my exercise burn reported by MFP but maybe I should start putting my burn in my exercise diary notes so it doesn't add to my total...

Eskimopie

Hey ladies! I am joining a little late after an invite, its great to meet you all! I'm 5'3 and about 120. My main goal is to decrease body fat and increase muscle, and if I happen to lose 10 lbs on top of that, well that would be great.

Goals for this group: strength train 3 times a week in addition to my running training. On the food side, make sugar a once-a-week-treat, instead of a four times a week thing I'm on now! Yikes! And stay within my calories.

Stephinow

Hey, everybody! I just completed my day 3 of Ripped. My one challenge to stay away from the alcohol has not been a problem even though I wanted to celebrate with a glass of wine today when I got the call after all grades were posted that my son is officially a high school graduate. It's just a formality, but still...

My other challenge was that I would get 7-8 hours of sleep per night. Well, my other son and my husband are both sick so that's not been as easy. My son woke me up 3 times last night and the last time was at 4 a.m. and I get up at 5:00 :noway: ...so :drinker:

amysj303

Hey ladies! I am joining a little late after an invite, its great to meet you all! I'm 5'3 and about 120. My main goal is to decrease body fat and increase muscle, and if I happen to lose 10 lbs on top of that, well that would be great.

Goals for this group: strength train 3 times a week in addition to my running training. On the food side, make sugar a once-a-week-treat, instead of a four times a week thing I'm on now! Yikes! And stay within my calories.

welcome, glad you came!

amysj303

Hey, everybody! I just completed my day 3 of Ripped. My one challenge to stay away from the alcohol has not been a problem even though I wanted to celebrate with a glass of wine today when I got the call after all grades were posted that my son is officially a high school graduate. It's just a formality, but still...

My other challenge was that I would get 7-8 hours of sleep per night. Well, my other son and my husband are both sick so that's not been as easy. My son woke me up 3 times last night and the last time was at 4 a.m. and I get up at 5:00 :noway: ...so :drinker:

Congrats on all-graduate son, third day of Ripped, avoiding the booze.
I was not so good. I did the KISS workout and I upped my weight a little on everything except sumo deadlifts! Then I went to dinner, Vietnamese and I had a rice noodle bowl with grilled pork, which is probably not the best choice, but not too bad, but then when it came to drinks I ended going to the bar next door with my friend and had four coors lights!

shander7

stephinow - congrats to your son and all your other accomplishments so far!

asjerven - don't let the one slip get you down, it could have been worse! You could have had 4 craft beers loaded in calories!

I went out to eat yesterday too, I think I did okay though.. I ordered a veggie wrap that had spinach, broccoli, tomato and peppers in a white wine lemon sauce and I had half of it with a side of cole slaw.. then I had a side salad with honey mustard and I had one drink.. I went a little over probably, but didn't pass maintenance, so I'm happy with it

chuisle

I stayed under on carbs again but didn't get as much protein as I would have liked. Today is a lost cause due to afternoon ballgame and beer. Oh well! I'll try to be good one day this weekend, I am doing a run for charity with my dog sunday so that's my 5th exercise day

Also, I upped some of my weight on KISS...105 lbs sumo deadlift WITHOUT the smith machine (SO much harder...really if you're using one just stop.)

Stephinow

@Amy and Shander7 - Thank you!!

I'm going to do Ripped today when I get home (as usual), but since I don't have to take my son to school anymore, I'm going to try and switch my workout time to the morning. Now, that does mean that I will have to do it tonight and then get up in the morning and do it again. I think I can, I think I can, I think I can

Everyone is doing great! We're not perfect, but we are more focused and determined, and that's going to get us there!

sunshine79

I've only just seen this thread but I am so in on this if it's not too late to join?????

I need some time to think about what I'm gonna do but I'll be back after my boxing class to post my goals and aims - yay!

amysj303

hi, sunshine, nice to see you over here on the challenge thread for the "not-that-heavies"!

Eskimopie

Hey, everybody! I just completed my day 3 of Ripped. My one challenge to stay away from the alcohol has not been a problem even though I wanted to celebrate with a glass of wine today when I got the call after all grades were posted that my son is officially a high school graduate. It's just a formality, but still...

My other challenge was that I would get 7-8 hours of sleep per night. Well, my other son and my husband are both sick so that's not been as easy. My son woke me up 3 times last night and the last time was at 4 a.m. and I get up at 5:00 :noway: ...so :drinker:

Congrats on all-graduate son, third day of Ripped, avoiding the booze.
I was not so good. I did the KISS workout and I upped my weight a little on everything except sumo deadlifts! Then I went to dinner, Vietnamese and I had a rice noodle bowl with grilled pork, which is probably not the best choice, but not too bad, but then when it came to drinks I ended going to the bar next door with my friend and had four coors lights!

Haha its so hard to stop with one, isn't it? At least they were light! I mainly like dark beers...not so great. I just avoid bars mostly...which is a sad way to go about avoiding those calories and is driving my bf crazy! I already slipped too, had an enormous chocolate chip cookie at a lunch meeting with work...oops! I also fell asleep after doing ab work, but before strength training last night...think I'll have the stamina after a long run to do arms?

amysj303

you can do arms! I am not feeling as sore as I thought I might after last night but no plans to workout tonight.
I should have just had vodka-sodas last night, they might have cost more, but I might have had less of them!

sunshine79

Right, just looked at my diary for the past week and whilst I've been much better at eating every 3(ish) hrs I've not been meeting my protein needs so my aims are:

- Strength train 3 x per week as heavy as I can (I'm doing NROLFW)
- get at least 100g of protein EVERY day (even on the weekends)

My goals are to see either a reduction in weight, body fat percentage or inches

I'll count today in the challenge as I've managed to get the protein in :happy: :happy: :happy:

jenomaha

chuisle and shander, thank you!!

asjerven, like eskimoepie said, at least the beers were light and maybe next time you can go with the vodka

So my slip ups earlier this week put me in check!! I have had 2 great days in a row of eating. I have 2 strength days in and will get in my third on Saturday. Being accountable to you all is really helping...thank you for this challenge!!

You are all doing great!!!

Sunshine - how you liking NROLW? I completed that program and had great results...hope you are enjoying it as well!

amysj303

ok, what is NROLW?

sunshine79

Sunshine - how you liking NROLW? I completed that program and had great results...hope you are enjoying it as well!

I am LOVING it! I feel like super woman lifting those heavy weights:laugh: :laugh: :laugh: and I'm feeling it in muscles that I never even knew existed. I'm half way through stage 2 so it's a little early to see any physical results yet but hearing that you had great results is really motivating. I am such a believer that intense strength training is the way forward

@ asjerven - it's New Rules Of Lifting For Women. A great book explaining the benefits of why women should lift like men to get lean. It also sets out a 6 month progressive weight training program to follow. Highly recommended

Stephinow

Happy Friday! Okay, I did it, y'all!! I completed day 4 of Ripped yesterday after work, and I got up this morning and completed day 5!! YAY! Thanks to you all's encouragement and motivation, I was able to do it. Now, I'm happy I don't have to do it when I get home today, but I think I might do some Zumba. That doesn't feel like "exercise" to me so it's easy to do even after a long day at work. Jillian Michaels...not so much.

sunshine79

Daily check in:

- workout = I managed to get my 3rd strength session in for the week - yay :happy: :happy: :happy:
- protein = I'm unsure today as I ended up eating out which was unplanned???? Tomorrow I will do better with the food.

How you all getting on ladies?

cutmd

Daily check in:

- workout = I managed to get my 3rd strength session in for the week - yay :happy: :happy: :happy:
- protein = I'm unsure today as I ended up eating out which was unplanned???? Tomorrow I will do better with the food.

How you all getting on ladies?

Congrats, sunshine- I'm sure you chose a nice proteinaceous meal at the restaurant. I haven't had any sugar except what is in fruit so far an though I picked up a bag of chips at the store I put it down. I did eat a sample tortilla chip at the store cause I forgot :embarassed: doing well on calories, I think I'm better off not eating exercise cals and just having an average calorie range to shoot for

jenomaha

I think this challenge is making everyone much aware of what needs to be worked on, whether it's nutrition or exercise. I can already see and feel a difference and it's a positive one!! After the Zumbathon tonight, they had cookies and brownies and I stayed away becuase I know sugar is my downfall. I saw them turned around and walked the other way, lol!! Disaster avoided!

Sunshine -great job getting the 3rd day in!

cutmd - great job putting the chips down!!!

Keep at it ladies!

sunshine79

I think this challenge is making everyone much aware of what needs to be worked on, whether it's nutrition or exercise. I can already see and feel a difference and it's a positive one!! After the Zumbathon tonight, they had cookies and brownies and I stayed away becuase I know sugar is my downfall. I saw them turned around and walked the other way, lol!! Disaster avoided!

Sunshine -great job getting the 3rd day in!

cutmd - great job putting the chips down!!!

Keep at it ladies!

@ Jenomaha - Thanks so much for the encouragement. I'm just like you, once I start with sugar I just can't stop. The Zumbathon sounds like great fun, I LOVE Zumba.

let's hope that Saturday is an even better day for us all.