Max burns for small people... ideas?

julialdr
julialdr Posts: 100 Member
in Fitness and Exercise
I, like many people on MFP, like to eat... a lot. My main problem with this is as I am small my BMR and TDEE are low and I don't burn as many calories during exercise as my larger counterparts.

When I need a big calorie burn I usually do HIIT sprints (and even that doesn't burn that much). So I am wondering, any other ideas to maximize calorie burns for us little ones?

Replies

  • Unknown
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  • julialdr
    julialdr Posts: 100 Member
    I didn't say I'm not burning calories, I generally burn about 200 calories per half hour in my workouts. My point was the smaller you are the fewer calories you burn for a particular exercise as your body isn't working as hard to move your weight around. A 100 lb person will burn far fewer calories in a workout than a 250 lb person.

    So, for those of us who are little and like to eat a 1000 calorie pizza every once in a while it is harder to burn those extra calories off. I am looking for any ideas on how to burn big calories even when you're little.
  • Unknown
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  • chard_muncher
    chard_muncher Posts: 75 Member
    Probably lifting weights is the answer you're looking for. Ostensibly, the amount of calories burned during weight lifting is much less dependent on body mass than something like running.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    If you have a surplus of 1000 calories, that's less than 1/3 lb in non-water related weight gain. If you are small, with average amount of fat mass for your weight, you may not physiologically be able to burn 1000 calories of fat mass in a single day or, even if you can, you'd have to assume a large deficit to do so and not all 1000 calories will come from fat mass loss.

    First, how much total fat mass you have determines how many calories from fat can be oxidized in a 24-hour period. Thus persons who have an average amount of body fat will burn less from fat in a single day than someone who has a significant amount of fat mass. For instance, if you have 30 lbs of total fat mass, then the hypothetical max deficit whereby fat oxidation will occur is within a 930 calorie deficit window ( 30 lbs x 31 calories). The extra 70 calories, or more, would come exclusively from lean mass. This means, if your TDEE is 1800 calories, then the least you can eat resulting in fat loss would be an estimated 870 calories. However, the closer you get to this max deficit, more lean mass will be lost.

    Secondly, when we burn calories, fuel comes from stored glycogen, fat and protein (lean mass). Everyone will burn a different ratio of these sources which is referred to as the Partitioning Ratio. A person with a favorable P-ratio will pull more calories from fat than lean mass in a deficit compared to someone with a poor P-ratio. Likewise, they will add more calories to lean mass than fat during a surplus.

    Considering the above, if you want to preserve as much lean mass as possible, then lose this added 1000 calories over the span of a few days. If this were to become a chronic habit, you could be losing more lean mass than need be by trying to do excessive calorie burns in a single day.
  • julialdr
    julialdr Posts: 100 Member
    Thanks guys for the input but I kinda feel like some of you missed the point of my question. I eat fairly well, lift heavy weights and do cardio on occasion. I'm not looking to get a negative calorie total for the day.

    I'm looking for workouts that will burn a LOT of calories. For example I am going out saturday night and fully intend on drinking beer and eating quite a bit. I would like to get an epic workout in that morning so I don't go 2x over my total for the day. As stated before HIIT sprints burn about 400 cals per hour and I am wondering what exercises may burn more.

    Any specific kettlebell routines? A great workout video on youtube a la Instanity? exercise bike intervals?
  • julialdr
    julialdr Posts: 100 Member
    If you have a surplus of 1000 calories, that's less than 1/3 lb in non-water related weight gain. If you are small, with average amount of fat mass for your weight, you may not physiologically be able to burn 1000 calories of fat mass in a single day or, even if you can, you'd have to assume a large deficit to do so and not all 1000 calories will come from fat mass loss.

    First, how much total fat mass you have determines how many calories from fat can be oxidized in a 24-hour period. Thus persons who have an average amount of body fat will burn less from fat in a single day than someone who has a significant amount of fat mass. For instance, if you have 30 lbs of total fat mass, then the hypothetical max deficit whereby fat oxidation will occur is within a 930 calorie deficit window ( 30 lbs x 31 calories). The extra 70 calories, or more, would come exclusively from lean mass. This means, if your TDEE is 1800 calories, then the least you can eat resulting in fat loss would be an estimated 870 calories. However, the closer you get to this max deficit, more lean mass will be lost.

    Secondly, when we burn calories, fuel comes from stored glycogen, fat and protein (lean mass). Everyone will burn a different ratio of these sources which is referred to as the Partitioning Ratio. A person with a favorable P-ratio will pull more calories from fat than lean mass in a deficit compared to someone with a poor P-ratio. Likewise, they will add more calories to lean mass than fat during a surplus.

    Considering the above, if you want to preserve as much lean mass as possible, then lose this added 1000 calories over the span of a few days. If this were to become a chronic habit, you could be losing more lean mass than need be by trying to do excessive calorie burns in a single day.

    And thanks for this info. I didn't mean I need to burn a full 1000 calories in one session (that would take hours!!!) but I would like to get the most bang for my buck while at the gym.

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