How do I keep my calories burned high?

bassett8807

I have been working out for a few months now but because I am becoming more fit it is harder and harder to burn the same amount of calories that I used to. I am not having to work out 2-3 hours to get the same number 1 hour used to. I am doing the P90X but my calories burned has dropped dramatically. I am still putting full effort into it but just getting hardly any results.

What exercise routines would you recommend? What should I do that would bust my calories burned and NOT have to take 2-3 hours to do it. That is just way too much time each day.

andy2486

First, a question...how are you counting your calories? Body bugg, pedometer...?
I am not fully informed on P90X and what exactly it entails, but try doing something different. For example, if you are doing a lot of weight lifting/strength training, try doing that amount in the form of full cardio.
I do the cybex eliptical every day that I go to the gym. I burn an average of 600 cals in 40 mins or 800-900 in an hour (working up to full incline and full resistance). Your body is getting used to the work out that you are doing now and it needs a change. I also take body pump at my gym and my teacher always says the reason we change up our reps (3 and 1, 2 and 2, 1 and 3, or 4 counts per rep) is so that our muscles are always working and our bodies will never get used to that.
Maybe try talking to a personal trainer to see what they recommend for you.

JoeDenison

If you spend more than 30 minutes with a workout, see http://www.maxworkouts.com. It will change your whole perspective on how long you have to spend on a workout and get results. And it works. I don't have any affiliation with them, except I'm using their program. It has broken me out of a long plateau, the weight loss is resuming and my strength has improved like nothing I've ever seen before.

Also read as much as you can about high intensity interval training ... both HIRT and HIIT. Workouts that are based on these techniques will give you results, both increased metabolism and weight loss if you are handling your diet well.

IronSmasher

Instensity is the only thing you can change to increase calories per minute.

Unfortunately it's the effect of becoming fitter, same reason your daily calorie requirement is dropping. You're just going to have less food.

On another note, if you can do something for more than 20mins, it's not what I would call hard or intense.

ShapeUpSidney

I recommend trying something new and challenging for cross training. I'm learning to swim competitively, and it's so difficult that I'm torching calories in the pool. I'm a talented runner, and this is a great way to avoid any plateau. When I get good at this, I might add in rock climbing.

djcon

bump

inspiration345

Lol sometimes I feel like I should stay at this weight I am on right now just so that I can continue burning and eating the amount of calories I do. The only wise thing to do is to lift weights.

tangal88

I have done P90x many times, so I am pretty good at it now, and my cal burns are less now then when I started.

First, this is normal as you become more fit. Your body will get more efficient, but it is also getting where it burns more cals when you are resting - then when you were in a more unfit state.

On strength days - Measure improvement by strength gains, weights increased, rep ranges. Not cal burn . Make sure form is good.

There are some things you can do, to help overall improvements.

Raise your lifting weights, lift heavier with fewer reps. REALLY push yourself. This will help two ways. Increase your exertion, to help better build/condition your muscle - and as muscle get stronger, you increase your bodys ability to burn at a higher cal rate - long after the weight routine is over.
So though the initial burn looks small, you burn more calories at a higher level for longer. So it does sort of balance out. Cardio does most of its burn in the short term, and drops pretty quickly after you stop the exercise.

I add weights in even on moves where they are not required, three way lunges, side to side lunges and so on. If I can add weights I always always do. 5-10 lbs is fine, Increase as you can. I am now up pretty heavy on some of those "body weight only" moves. And my results show it.

Add in more multibody moves, dont do just lunges with weights - add in arm curls at the same time. You are working more muscles now. Higher burn.

During rest breaks - make them active. Skip rope (i do it without the rope- just the motions - but hold arms straight out to side, doing arm circles) Jumping jacks.etc. I also find this is a great time to squeeze in a few hanging leg lifts - to help work abs and core.

Do advanced variations when offered- hands UP on Mary Catherines, do more "air" stuff on Jump squats, or 80/20 for the entire set, not just the last 10 or so, add small wrist and ankle weights in on Kempo, Plyo etc.

On Kempo, add hand , and ankle weights, and if possible, get a stand up punching bag at a garage sale or craigs list - hitting "something" really helps you build up shoulder and arm strength, and I burn extra cals, when I hit a bag. Also way more satisfying!

As your muscle levels improve, you will burn fat easier, and faster, assuming your cal levels are good - and you have good protein levels (higher them MFP) especially if you are lifting heavier, lower reps. I always do 8 reps or less. IF I can consistently do more, I start working on upping my weights in that area.

You can always add in a shorter second cardio workout a few days a week, if you want, or think you need it. Some cardio you like, or Doubles plan. All depends on your goal. (30-45 min)

I often add in Rusfit, or a HIIT Treadclimber routine in the PM. But you can also do something like Cardio X for example.

IronSmasher

Yes, doing something new, that your body is not yet efficient at, is a good idea. Being rubbish at something burns way more calories, and the rapid and observable progress is great motivation

erickirb

Why do you need to have high calorie burns? Just give it your all it is your calorie deficit that will make you lose weight and since you are supposed to be eating back the calories you burn, then the amount you burn just washes out. If you burn less, you eat less.