Am I Exercising Enough?
Replies
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:drinker:
You are not eating back your exercise calories.Thank you all for your opinions and comments! I know people my age who run a lot more and bike a lot more, so honestly I wasn't sure if classes are enough.
I'm not trying to brag at all. I'm concerned i'm not getting enough variety, as I am not losing weight, i'm eating clean and watch my carbs. I'm actually very frustrated!
That can stifle progress.
MFP suggests a daily net calorie intake to result in 1 lb of weight loss per week.
1 pound equals 3500 calories.
3500 divided by 7 days equals 500 calories per day. Our MFP daily number already has that 500 calories subtracted.
When we exercise, that green number goes up, because MFP expects us to eat back your exercise calories to keep your net daily calorie intake steady; that's how MFP works. Read this to learn more.
http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again
And This:
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat
http://www.myfitnesspal.com/blog/TrainerRobin/view/myth-or-fact-calories-in-versus-calories-out-3500-calories-one-pound-and-should-i-eat-my-exercise-calories-62012
http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works
http://www.myfitnesspal.com/topics/show/231636-the-eating-when-you-re-not-hungry-dilemma
http://www.myfitnesspal.com/topics/show/175241-a-personal-view-on-exercise-cals-and-underfeeding
http://www.myfitnesspal.com/topics/show/302589-eat-more-to-lose-more-explained
Just follow the MFP recommendations for healthy, steady and lasting results.
You could reduce quicker, but what would be the quality of that weight loss?
It could lead to increased muscle loss, and that stifles metabolism.
No, eat right, exercise - both cardio and resistance, lose weight in such a way that maintains health and preserves lean body mass which burns more calories at rest.
Good luck to you.:flowerforyou:
All Is Possible!0 -
Thank you all for your opinions and comments! I know people my age who run a lot more and bike a lot more, so honestly I wasn't sure if classes are enough.
I'm not trying to brag at all. I'm concerned i'm not getting enough variety, as I am not losing weight, i'm eating clean and watch my carbs. I'm actually very frustrated!
Yeah, but you don't look like you need to lose 40lbs. And 3 hours a day is friggin' excessive. So I'd either say you're a little bit of a show-off for some reason, or you're a bit delusional about your body image.
I weigh 176 currently, i'm apparently obese according to the BMI and need to weigh 140. 3 days a week is 2 hours, 1 day is 3 including yoga. 3 days i do nothing. i'm not delusional i'm frustrated.
Um, how tall are you? 140 is the highest "healthy" number for somebody that is 5'3. I am 5'3, I used to weigh 185 pounds. Even at my heaviest, I was not obese -- I was overweight. Obesity is generally 75+ pounds overweight.
I honestly think your routine seems excessive, unless you are enjoying it. I know people who bike and run way more -- but they aren't just doing it to lose weight -- it's FUN for them. If I were you, I would measure and not worry as much about the scale.0 -
You are not eating back your exercise calories.Thank you all for your opinions and comments! I know people my age who run a lot more and bike a lot more, so honestly I wasn't sure if classes are enough.
I'm not trying to brag at all. I'm concerned i'm not getting enough variety, as I am not losing weight, i'm eating clean and watch my carbs. I'm actually very frustrated!
That can stifle progress.
MFP suggests a daily net calorie intake to result in 1 lb of weight loss per week.
1 pound equals 3500 calories.
3500 divided by 7 days equals 500 calories per day. Our MFP daily number already has that 500 calories subtracted.
When we exercise, that green number goes up, because MFP expects us to eat back your exercise calories to keep your net daily calorie intake steady; that's how MFP works. Read this to learn more.
http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again
And This:
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat
http://www.myfitnesspal.com/blog/TrainerRobin/view/myth-or-fact-calories-in-versus-calories-out-3500-calories-one-pound-and-should-i-eat-my-exercise-calories-62012
http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works
http://www.myfitnesspal.com/topics/show/231636-the-eating-when-you-re-not-hungry-dilemma
http://www.myfitnesspal.com/topics/show/175241-a-personal-view-on-exercise-cals-and-underfeeding
http://www.myfitnesspal.com/topics/show/302589-eat-more-to-lose-more-explained
Just follow the MFP recommendations for healthy, steady and lasting results.
You could reduce quicker, but what would be the quality of that weight loss?
It could lead to increased muscle loss, and that stifles metabolism.
No, eat right, exercise - both cardio and resistance, lose weight in such a way that maintains health and preserves lean body mass which burns more calories at rest.
Good luck to you.:flowerforyou:
All Is Possible!
The voice of sanity!!0 -
I am going to repost this, as the last time most people thought i was bragging, when i am honestly looking for advice. Perhaps I didn't explain myself properly...
Am I exercising enough?
Am I challenging myself enough?
Am I mixing it up enough?
Am I eating enough?
Or am I doing too little of all of these?
About Me:
28/F
176 (My current and highest weight ever)
5'6
Goal Weight: 140
My pic is from Lake Powell 2 years ago, it's my motivation for losing weight. The only thing i've changed in the last 2 years is I've taken a desk job from retail. The constant walking I was used to is now a distant memory and I am sitting sedentary at my desk for 8-10 hours a day. After work, a fun Bodypump class and and hour of cardio is what I need to destress! Than I come home, make dinner and go to bed at a decent hour. On weekends, I relax and go out and don't watch what I eat as much.
As today is my first time ever posting something on MFP, I am NOT looking for attention. If you want to start a fight go elsewhere, please and thank you.
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Here is my current Exercise Routine:
Monday (2 Hours)
Spin - 60 mins @ 5:30
BodyPump - 60 mins @ 6:30
Tuesday (3 Hours)
Yoga - 60 mins @ 11:30
Body Pump - 60 mins @ 5:30
Cardio - 60 mins @ 6:30
Wednesday (2 Hours)
Weights - 60 mins @ 5:30
Spin - 60 mins @ 6:30
Thursday (2 Hours)
BodyPump - 60 mins @ 5:30
Power Yoga - 60 mins @ 6:30
Friday, Saturday, Sunday
N/A
This is 3 hours of cardio a week.
This is 4 hours of weight training
This is 2 hours of yoga.
Thank you for POSITIVE COMMENTS!!0 -
Hi,
How many cals are you eating? If you are working out this much, especially a cardio based work out you may not be eating enough. Try logging your weight once a week and adding 250 cals and seeing if you go up or down, also try looking into increasing your protein intake if you are not at around 80 g per day...
I was eating 1,200 cals and eating clean and working out consistently, didn't lose any weight. Ate a calorie surplus and things started to change, in my muscle gain. But if you want to lose weight you need to eat a cal deficit but maybe a more moderate one would help you lose more, counter intuitive but works for some.0 -
How long have you been doing this same routine? Maybe it's time to change things up? At least that helps me sometimes. Good luck
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Its your body. You need to rest and take more off days.0
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Sorry, I just think you're bragging.
kinda agree, you know you're doing enough when it's 2-3 hrs a day.....
agreed.0 -
I am going to repost this, as the last time most people thought i was bragging, when i am honestly looking for advice. Perhaps I didn't explain myself properly...
Am I exercising enough?
Am I challenging myself enough?
Am I mixing it up enough?
Am I eating enough?
Or am I doing too little of all of these?
About Me:
28/F
176 (My current and highest weight ever)
5'6
Goal Weight: 140
My pic is from Lake Powell 2 years ago, it's my motivation for losing weight. The only thing i've changed in the last 2 years is I've taken a desk job from retail. The constant walking I was used to is now a distant memory and I am sitting sedentary at my desk for 8-10 hours a day. After work, a fun Bodypump class and and hour of cardio is what I need to destress! Than I come home, make dinner and go to bed at a decent hour. On weekends, I relax and go out and don't watch what I eat as much.
As today is my first time ever posting something on MFP, I am NOT looking for attention. If you want to start a fight go elsewhere, please and thank you.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Here is my current Exercise Routine:
Monday (2 Hours)
Spin - 60 mins @ 5:30
BodyPump - 60 mins @ 6:30
Tuesday (3 Hours)
Yoga - 60 mins @ 11:30
Body Pump - 60 mins @ 5:30
Cardio - 60 mins @ 6:30
Wednesday (2 Hours)
Weights - 60 mins @ 5:30
Spin - 60 mins @ 6:30
Thursday (2 Hours)
BodyPump - 60 mins @ 5:30
Power Yoga - 60 mins @ 6:30
Friday, Saturday, Sunday
N/A
This is 3 hours of cardio a week.
This is 4 hours of weight training
This is 2 hours of yoga.
Thank you for POSITIVE COMMENTS!!
Ignore all the bragging comments. I would. I wish you luck on all your hard work. I'm in the same position as well. Desk job does not do well for my weight. The only thing is that I can't seem to go to bed at a decent hour...0 -
OP, several people have asked or commented on the number of calories you are eating. Would you mind posting this? If you're doing that much activity, you really need to make sure you're getting enough to eat.0
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Are you insane :noway: , that's more than enough lol. Sheeesh, and i thought i did a lot of exercise, clearly not :frown:0
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@stfriend... Sorry for the random off topic post but your profile pic is awsome :happy: (Im a huge panda lover)0
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Thank you all for your opinions and comments! I know people my age who run a lot more and bike a lot more, so honestly I wasn't sure if classes are enough.
I'm not trying to brag at all. I'm concerned i'm not getting enough variety, as I am not losing weight, i'm eating clean and watch my carbs. I'm actually very frustrated!
It seems that you are doing too much cardio! Read this article...4 Indicators you are doing too much cardio & number 2 is, You aren't seeing results!!
Take a look: http://sheerbalance.com/brettsblog/4-indicators-you-do-too-much-cardio/
Thank you for posting this article. It was entirely helpful.0 -
You are doing more than enough, REALLY. If you are not losing weight look to your diet.0
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First of all, you are not overweight. Anybody who can pose in a bikini is not overweight in my book.
Second of all, I think you are working out a lot, just hope that you are eating plenty of good foods to keep your body strong to withstand such a rigorous workout routine.
Other than that, keep it up! You will be able to tell in the long run if eating too little and working out too much (Feeling tired and not loosing weight). Right now seems like you have tons of energy! :happy:0 -
You know what, friends? If you were working as hard as she is and not seeing results, you'd ask yourself the same damn question, wouldn't you...
Bragging?? I bust my *kitten* at least 5 times a week and with the work I'm doing, if I wasn't seeing results, I'd be wondering if it wasn't enough too.
Give constructive feedback. Not putdowns because someone else is kicking your *kitten* with respect to putting in the "work".
^^^this! Good for you, keep on with your bad self as long as you are happy doing it!
Everyone, please be nice 0 -
Um, you need to check your BMI again. A normal healthy weight for a woman your height (5'6) is 118-155 pounds. So at 176 you are not obese, merely overweight. I put in your stats here: http://www.fat2fitradio.com/tools/bmi/ and it actually came up as 23.1 for BMI, which is normal. You are NOT obese.
I'm also 5'6 and at my biggest was 238 pounds. That was obese.0 -
when i was at my heaviest 200+ lbs i was working out 3-4 hours a day 5-6 times a week.. i lost the weight quick but now that I am closer to my goal I can"t work that long or even lose 1 lb...lol... i know i need to switch it up and I am trying to do just that.. good luck girly... don't let inrdeulous comments get you down.. This is a legit question and I hope you find a solution...0
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For optimal health - VERY relevant.Am I exercising enough?
Am I challenging myself enough?
Am I mixing it up enough?
Here is my current Exercise Routine:
Monday (2 Hours)
Spin - 60 mins @ 5:30
BodyPump - 60 mins @ 6:30
Tuesday (3 Hours)
Yoga - 60 mins @ 11:30
Body Pump - 60 mins @ 5:30
Cardio - 60 mins @ 6:30
Wednesday (2 Hours)
Weights - 60 mins @ 5:30
Spin - 60 mins @ 6:30
Thursday (2 Hours)
BodyPump - 60 mins @ 5:30
Power Yoga - 60 mins @ 6:30
Friday, Saturday, Sunday (+/- Hours)
Whatever I can get in! @ anytime!
Exercise for what? Weight loss? Exercise is irrelevant.0 -
If your goal is simply to lose weight, and you are not now - with your routine as it is, then your net calories are too high or too low, or your actual calories are not the same as what you are recording in your diary.
Personally, I do 8 hours of cardio per week. My goals are different than yours, possibly. I am looking to maximize my fitness to enter mountain bike races, so I ride my bikes 120-150 miles per week. I lift weights in the off-season. I do at least 2 days per week of 2 hour cycling rides.
I'm eating a Mediterranean diet.
Everyone is different, according to their lifestyle and goals. You might think about adjusting your routine seasonally, and evaluate whether your goal is health, external beauty, or fitness (or a combination of those things). Your goal will influence your routine.0 -
I'd look at your nutrition plan, that workout plan is somewhere along the lines of where mine is at its highest peaks (depends on the time of year, my workout plan changes depending on which sports I'm training more for, rather than others).
You can workout all you want but if your hydration/nutrition plan isn't where it should be, you'll have problems seeing results. Don't just watch your carbs but the protein and fat content as well0 -
OP, several people have asked or commented on the number of calories you are eating. Would you mind posting this? If you're doing that much activity, you really need to make sure you're getting enough to eat.
14000 -
First of all, you are not overweight. Anybody who can pose in a bikini is not overweight in my book.
Second of all, I think you are working out a lot, just hope that you are eating plenty of good foods to keep your body strong to withstand such a rigorous workout routine.
Other than that, keep it up! You will be able to tell in the long run if eating too little and working out too much (Feeling tired and not loosing weight). Right now seems like you have tons of energy! :happy:
My pic is from Lake Powell 2 years ago, it's my motivation for losing weight. I WISH i could be that comfortable in one again...0 -
OP, several people have asked or commented on the number of calories you are eating. Would you mind posting this? If you're doing that much activity, you really need to make sure you're getting enough to eat.
1400
But you're not netting 1400. You're usually netting only 600-800 calories. Unless you have it set up to account for exercise (which I doubt because you're burning such a high amount of calories on a daily basis) then you need to eat back your exercise calories. Refuel your body!0 -
Can I brag that I only weight train 3 days a week and do no cardio?
To OP: You make me feel lazy!0 -
I would reduce the cardio a bit.0
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Sorry, I just think you're bragging.
That, or looking for that good pat on the back and "atta girl"0 -
I agree...
Also, weight loss is supposed to be a life style change. One that can be kept up with...Are you honestly going to continue to live in the gym for 3+ hours a day for the rest of your life? Not likely, so even if you do reach your goal weight, you'll gain it back and then some as soon as you relax..
Also I hope you aren't over doing it and putting your body at risk!0 -
I would devote less time to exercise and switch it up more, honestly. You need a mix of intervals and steady state cardio. And Pump is great, but you're repeating a lot of the same moves. Try some other equipment, maybe some body weight exercises as well. Muscle confusion really works well.0
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