Extra cardio between training sessions and calorie question

Shannon_PAC
Shannon_PAC Posts: 24
in Fitness and Exercise
Hey everyone! I am 35 years old and female. I am down 80 pounds from my highest weight several years ago. But I still weigh 295 and and have a short term goal of 248...my absolute lowest adult weight was 250, so my first goal is to get below that.

Anyway, I started with a trainer who is awesome and very motivational. I see him 2 times per week and we work out about 40 minutes each time. Sometimes I do cardio after, but I'm generally exhausted after our sessions. I do have some questions and concerns. First, how much extra cardio should I do in between these sessions? He wants me to do 30 to 45 minutes at least 3 more days (so exercise at leat 5 days per week). I feel like that is a lot because our workouts are really intense (for me). I'm also concerned that he wants me to aim for eating 1200 calories per day when I'm this large. To me, that is not enough. MFP is calculating about 1800 for a weight loss of 2 pounds per week if i exercise 3 days per week for 40 minutes.

Im really enjoying my strength training with my trainer; we do a lot of circuit work that keeps my heartrate up and it is very challenging to me. In the month I've been going, I feel so much stronger! I haven't lost much weight, like 3 pounds, but I do think a lot of that is my body adjusting and my food has been hit or miss with the holidays and mindless eating. I'm definitely going to get that up to par. I'm just confused by the trainer's advice to eat so little.

I'd like some input on this calorie issue and how much extra cardio to do in between my sessions with the trainer.

Thanks in advance!
Shannon

Replies

  • Azdak
    Azdak Posts: 8,281 Member
    I don't think the added cardio is excessive. I think you will have trouble meeting your goals doing only two workouts per week. That fact that you require so much recovery time after the trainer workouts reinforces my experience that the harder, high-intensity workouts might not always be the best choice for people with significant weight to lose.

    That being said, I would think your body could adapt to the extra cardio sessions, so I would give it a try.

    Of bigger concern is the recommendations for calorie intake. 1200 calories just isn't enough. At your weight. You should be able to eat 1800+ per day and still lose weight.
  • michellekicks
    michellekicks Posts: 3,624 Member
    I agree with exercise 5 times a week if you can do it. But adherence is more important than intensity. It has to be sustainable for you. I'd agree with eating the 1800 MFP suggests. Your trainer wants you to see fast results. You need lasting results. Train as prescribed. Eat as you see fit. You're the boss of you.
  • Jewlz280
    Jewlz280 Posts: 547 Member
    I'm no pro, but I felt I should respond. Before joining MFP, I lost right at 50lbs. without working out at all really. So... I don't think it is 'required' for you to work out 5 days a week. With that said, if you enjoy the workouts and WANT to work out that often, go for it. But for me, I know myself well enough to know that I just wouldn't do it. Working out is great if you have the time and the drive, but I don't. I'd rather be out playing with my kids, hiking, swimming, gardening, working on my house or any other project.... just about anything else other than being in a gym that many probably don't consider exercise. So, it's a personal thing. I do enjoy weights and my bike at home, along with those other things . It really is personal preference. If you plan on continuing to work out that way, then by all means do it. But if you plan on only doing 3 workouts a week for the rest of your life, then that is what I would do (keeping in mind that you can add or even change the workout as time goes on). I'm not saying don't do the gym or any of that, my point is to say find what workout and schedule fits YOUR life and do that. And in no way would I do the 1200. I'm betting that his thought process is to work you out hard and go with lowest possible cals so you see huge scale drops A La 'Biggest Loser' style. Many trainers (and people in general) think that seeing those big losses will motivate you to keep going. But really, it isn't sustainable and it's exactly why so many people don't stick to weight loss -- it's not long term. Big numbers may feel GREAT at the time, but if you only lose one or two pounds next week, instead of just being excited to be moving in the right direction, people get discouraged. I'm part of that group. So, I just try to stick to slow and steady and what I know I can keep up with long term. My suggestion (at the end of this ramble) would be to do the type of workout and the number of workouts you feel good at. Not so much you hate it but not so little you feel like what's the point. Maybe do the 2 with him and then maybe 1 more day and if that feels good and you want more bump up to 4. You can always add more if you want. Or if you feel burned out at 4 and don't want to do that, then don't. Same with the cals. I'd start high and work down. Why start out at the absolute lowest when you don't have to? I'd start at the max you could and then try that for a few weeks and then cut 100 every few weeks until you get to where you are losing the way you want. If you are at 1800 and losing 2lb. per week, I'd stick with that until you start to stall and then cut another 100 and go from there. Whatever you decide, good luck! It can be hard and confusing, but it gets easier. :smile:
  • kagevf
    kagevf Posts: 509 Member
    its hard to tell without all your info. but seems like your workout with the trainer is paying off. but eating 1200 calories, hmmm, I guess its ok for a short term.

    try this as a reference
    know and calculate your BMI. find out where you are either underweight, normal weight or overweight. you can do that here....
    http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm

    once you know your target weight, now you can calculate your BMR. you can do that here....
    http://www.bmi-calculator.net/bmr-calculator/

    next - update your diet profile on MFP.
    - type in current weight
    - adjust goal weight
    - adjust activities

    - adjust goal (i.e lose 1lb/week)

    for example if you have a 2400 calories suggested by MFP, eat 300-500calories deficit 5x/week and stay within your cals on weekends.

    since you have a short term goal of 248 (how long is short term?) cut out all sodas and just drink water.

    its a good idea to do a low intensity cardio after strenght training. an extra 15min on a 5degree incline on a treadmill will do. on non strenght training days, do cardio 30-45mins. a light jog or brisk walk.

    again, i dont know all your info, so I maybe just throwing a bunch of nonsense.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    That amount of exercise sounds fine.
  • stt43
    stt43 Posts: 487
    1200 calories is too low, especially if you are active.
    I'd say 20-30mins cardio 3 times a week, but if that is too much for you then there's no point forcing it. You will become fitter and stronger with time and be able to do more and more as time passes, so there is no rush to do it all straight away.
  • Shannon_PAC
    Shannon_PAC Posts: 24
    I am definitely getting stronger from my sessions with the trainer. The recovery is getting better and I could definitely add 2 cardio sessions a week. Three just feels out of my comfort range in addition to the training. I will make it a point to do lower intensity those days because our sessions are quite high intensity, like kickboxing combined with fast moving circuits. It's fun, but challenging, which is great because I would never challenge myself that much. My biggest issue is time constraints. I am a full time physician assistant and have 2 young kids. Just the training sessions take time away from seeing them, but I keep telling my 5 year old that I will be a much more fun and energetic mom. She gets it and lights up when I say that.

    I think sustainability is key. I can do 3 to 4 workouts per week, but five is really difficult with all my other commitments. I can even do a lower key kickboxing DVD with my daughter so that doesn't take away time together. And it is good fot her too. I am recovering from pretty wicked iron deficiency anemia too, so that might be another reason my recovery was longer initially and now improving.

    As for the eating, I just think 1200 calories at my size is nuts. I know he wants me to have fast results and I get it. But 1200 calories a day for me would be torture at this point. I have to do this lifelong.

    Thank you all for your input. you've really given me a lot to consider. I just know I'm starting to feel stronger and more energetic and it feels great!
  • Shannon_PAC
    Shannon_PAC Posts: 24
    1200 calories is too low, especially if you are active.
    I'd say 20-30mins cardio 3 times a week, but if that is too much for you then there's no point forcing it. You will become fitter and stronger with time and be able to do more and more as time passes, so there is no rush to do it all straight away.

    I agree with this wholeheartedly! Even the 20 to 30 minutes. To me, that is manageable right now. I keep telling myself this is a journey! I enjoy the exercise I'm doing and the benefits I'm seeing from it. So I want to keep doing it, but don't want to burn myself out.

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