Rest days....

CallmeSbo

Hi everyone,

Yesterday I went 600 calories above my limit, and it was a rest days...I dont like rest days very much..Ok Honestly , i know how important rest days are but i am beginning to think they are sabotage my weight loss. When i started working out, it was just a walk around the block for 30 to 45min. I had zero rest days. As my fitness levels i gave myself 1rest day a week. I now walk/jog for 1h20min, i decide to give myself 2days a week. My long runs for now are 10/12km. I am hoping to be fit enough for a half marathon by April. My problem is that, i tend to over eat on these days(not because im hungry). But i sort of get withdrawal symptoms. Does that make sense to anyone? MFP says i must eat 1200 a day on these days. On any other day those calories are fine and they do fill me up. But i eat out of boredom i think, or lack of purpose. What can i do to keep busy/crosstrain? I dont have a pool or bike. The gym is out of the question either.

Holly_Roman_Empire

Don't have a rest day if it's going to cause you to be over your limit! I had a rest day today, and I have to chew gum in order to not think about eating. But seriously, if it's going to sabotage you to rest instead of working out, then just exercise anyway!

susanannthomas

Hi I find the same thing, so on my rest day what I do is no cardio but I bought a few dumbells, and a kettle bell and a step for home, so I do a bit of weight training on my rest day, normally I do both on normal days, but rest day I just cut out the cardio part, I also make my rest day my cheat day which also helps.

CallmeSbo

Don't have a rest day if it's going to cause you to be over your limit! I had a rest day today, and I have to chew gum in order to not think about eating. But seriously, if it's going to sabotage you to rest instead of working out, then just exercise anyway!

Thats what I figured too..But with the kind of milage Im doing, I have to..Its either I reduce my milage or find something else to do with my time. I cant afford gym.I dont have a pool, I would love to swim.

fteale

I don't think you can improve your running and train for a half marathon on 1200 cals as a basic rate. I did it for a few months and did lose weight but after about 4 months I started feeling weaker, wobbly and sick when I ran and my times started suffering. I upped to 1500 in August to train for a few races, and have recently upped again to 1600, to see how that goes, as I am training for a half marathon.

CallmeSbo

Hi everyone,

Yesterday I went 600 calories above my limit, and it was a rest days...I dont like rest days very much..Ok Honestly , i know how important rest days are but i am beginning to think they are sabotage my weight loss. When i started working out, it was just a walk around the block for 30 to 45min. I had zero rest days. As my fitness levels i gave myself 1rest day a week. I now walk/jog for 1h20min, i decide to give myself 2days a week. My long runs for now are 10/12km. I am hoping to be fit enough for a half marathon by April. My problem is that, i tend to over eat on these days(not because im hungry). But i sort of get withdrawal symptoms. Does that make sense to anyone? MFP says i must eat 1200 a day on these days. On any other day those calories are fine and they do fill me up. But i eat out of boredom i think, or lack of purpose. What can i do to keep busy/crosstrain? I dont have a pool or bike. The gym is out of the question either.

That 1200 calorie is usually inaccurate for people. To find out if it's inaccurate for you. Go to "goals(up on top)" then go where it says "Daily calorie burned" multiply that number by .15 and .20. This is 15-20%, this is how big a deficit should be, if it's greater than 20% it's not right for you. Increase them.

You're hungry for a reason, if you start to increase exercise more often, your calorie burn will be too great if you don't have proper recovery. Running uses a lot of glycogen(carbs) once those stores are depleted your body will break down amino acids from muscle mass and convert that to glycogen(carbs) for energy, this will lower your metabolic rate. Also if your calorie intake is to low you will suffer from impaired thyroid(slow metabolism)

As simple as your post was, it left me CONFUSED. My daily calorie burn is 2.060. My deficeit on rest days would be 800+. Can you please explain again what you just told me above? Please :-)

CallmeSbo

I don't think you can improve your running and train for a half marathon on 1200 cals as a basic rate. I did it for a few months and did lose weight but after about 4 months I started feeling weaker, wobbly and sick when I ran and my times started suffering. I upped to 1500 in August to train for a few races, and have recently upped again to 1600, to see how that goes, as I am training for a half marathon.

The 1200 is for rest days ONLY. How many calories do you consume on your rest days?

grobbygru

bump

monkeymouse74

I'm no expert, but I think you should follow what works for you and not worry about what everyone else is doing. I do have a rest day, but it's on a Saturday so I spend it with friends and it's always very active. I also have my weigh in day on a Sunday, this way I'm still carefull because I dont want to gain weight on my weigh day!:blushing: LOL!

CallmeSbo

That 1200 calorie is usually inaccurate for people. To find out if it's inaccurate for you. Go to "goals(up on top)" then go where it says "Daily calorie burned" multiply that number by .15 and .20. This is 15-20%, this is how big a deficit should be, if it's greater than 20% it's not right for you. Increase them.

You're hungry for a reason, if you start to increase exercise more often, your calorie burn will be too great if you don't have proper recovery. Running uses a lot of glycogen(carbs) once those stores are depleted your body will break down amino acids from muscle mass and convert that to glycogen(carbs) for energy, this will lower your metabolic rate. Also if your calorie intake is to low you will suffer from impaired thyroid(slow metabolism)

As simple as your post was, it left me CONFUSED. My daily calorie burn is 2.060. My deficeit on rest days would be 800+. Can you please explain again what you just told me above? Please :-)

If your calorie burn (without exercise) is 2060 calories you should eat on average 1648-1751. Anything below this is a too great of a deficit. If it's too great, you will suffer from loss of muscle mass, and impaired thyroid function. In lamens terms your metabolism will slow down greatly.

This explains why you want to eat, it's because your calories are too low.

On MFP's daily calorie burn the exercise calories are already built in, i think. So on my rest days that would mean i have to use my BMR,which is 1647. In the end it means i have to consume 1318 cals. Which is not far off MFP's 1200.

CallmeSbo

I'm no expert, but I think you should follow what works for you and not worry about what everyone else is doing. I do have a rest day, but it's on a Saturday so I spend it with friends and it's always very active. I also have my weigh in day on a Sunday, this way I'm still carefull because I dont want to gain weight on my weigh day!:blushing: LOL!

Thanks. Thats a smart idea by the way- having your weigh in day after your rest day. That will definately keep on check. Lol.

mjmayweather

I'm no professional in the area of weight loss by any means, but I am a nurse. I also have a bachelor's degree in Biology. From my experience as well as my education, I have learned that rest days are NECESSARY. However, irritating. I personally dislike them because I lose my momentum to workout when I take a break...one day turns to two, two may turn into a month. NEVERTHELESS...muscles is essential for increasing and maintaining metabolic rates. THIS IS WHY MEN LOSE WEIGHT QUICKER THAN WOMEN. If your glycogen stores (as mentioned above) are depleted because your not eating enough, then your body WILL START TO FEED OFF OF YOUR MUSCLE. not to mention, serious injury can come from lack of adequate rest, hindering your entire weight loss process, and putting you on the couch for much longer than you would wish. My best advice, is that you rest. Plan out your meal for the entire day and place these meals into containers. Dont go outside of what you planned for yourself. Do something light if you must move, yoga, or just walk around the park, nonvigorous work, clean, dance...nothing strenuous or demanding. As a motivating factor, think about how much stronger you will be on your NEXT workout after healing completely hope this helps

CallmeSbo

I'm no professional in the area of weight loss by any means, but I am a nurse. I also have a bachelor's degree in Biology. From my experience as well as my education, I have learned that rest days are NECESSARY. However, irritating. I personally dislike them because I lose my momentum to workout when I take a break...one day turns to two, two may turn into a month. NEVERTHELESS...muscles is essential for increasing and maintaining metabolic rates. THIS IS WHY MEN LOSE WEIGHT QUICKER THAN WOMEN. If your glycogen stores (as mentioned above) are depleted because your not eating enough, then your body WILL START TO FEED OFF OF YOUR MUSCLE. not to mention, serious injury can come from lack of adequate rest, hindering your entire weight loss process, and putting you on the couch for much longer than you would wish. My best advice, is that you rest. Plan out your meal for the entire day and place these meals into containers. Dont go outside of what you planned for yourself. Do something light if you must move, yoga, or just walk around the park, nonvigorous work, clean, dance...nothing strenuous or demanding. As a motivating factor, think about how much stronger you will be on your NEXT workout after healing completely hope this helps

Thanks, i ll do some yoga.

CallmeSbo

That 1200 calorie is usually inaccurate for people. To find out if it's inaccurate for you. Go to "goals(up on top)" then go where it says "Daily calorie burned" multiply that number by .15 and .20. This is 15-20%, this is how big a deficit should be, if it's greater than 20% it's not right for you. Increase them.

You're hungry for a reason, if you start to increase exercise more often, your calorie burn will be too great if you don't have proper recovery. Running uses a lot of glycogen(carbs) once those stores are depleted your body will break down amino acids from muscle mass and convert that to glycogen(carbs) for energy, this will lower your metabolic rate. Also if your calorie intake is to low you will suffer from impaired thyroid(slow metabolism)

As simple as your post was, it left me CONFUSED. My daily calorie burn is 2.060. My deficeit on rest days would be 800+. Can you please explain again what you just told me above? Please :-)

If your calorie burn (without exercise) is 2060 calories you should eat on average 1648-1751. Anything below this is a too great of a deficit. If it's too great, you will suffer from loss of muscle mass, and impaired thyroid function. In lamens terms your metabolism will slow down greatly.

This explains why you want to eat, it's because your calories are too low.

On MFP's daily calorie burn the exercise calories are already built in, i think. So on my rest days that would mean i have to use my BMR,which is 1647. In the end it means i have to consume 1318 cals. Which is not far off MFP's 1200.

BMR = Basal Metabolic Rate, This is how many caloires you need to function if you where in a COMA. IF you're eating at your BRM you're eating way to low, a person should never go below their BMR. Make sure you don't have BMR and AMR confused.
BMR = Basal Metabolic Rate
AMR = Active metabolic rate.


To find your AMR you go up on top of MFP webpage and go to "goals" Where it says "calories burned through daily activity" that's your AMR

Doesnt AMR include my work outs? Thats how i understand it. I set my activity level to lightly active because i do walk/jog a few days a week. However, i am not active everyday. I need to know how much to eat on days i dont work out? My day is largely spent sitting.Im sorry if i seem to be asking the same thing but im trying to understand.

Shannonnn92

Today is my rest day... all that really means for me is not going to the gym. I'll probably go for a walk and maybe do some yoga or something... but I'm not a fan either. I like my gym-day routine! haha

CallmeSbo

Today is my rest day... all that really means for me is not going to the gym. I'll probably go for a walk and maybe do some yoga or something... but I'm not a fan either. I like my gym-day routine! haha

Im glad im not alone. I get these bad withdrawal symptoms like i just stopped smoking or something. I ll get myself some yoga tapes and keep busy next time.