Working harder, burning fewer calories ??

thursdaystgiles
thursdaystgiles Posts: 98 Member
in Fitness and Exercise
A little background--started working out/counting calories on Jan. 23rd. I weighed 260 at 5'7", 30yr. I started doing the 30 Day Shred on Jan. 27. Normally I do that (for about 26 minutes), PLUS 20 minutes of pilates/yoga, PLUS alternating daily between a 20-50 minute cardio workout (either P90X plyometrics, Les Mills Body Combat plyo, Tony Horton 10 minute trainer core cardio or cardio), a strength/resistance workout (10 Minute Total Body, lower body, upper body, Les Mills Body Pump), and a full 1hr yoga routine with Tony Horton 1 on 1. Using a heart rate monitor with VO2max, plus knowing my level of exertion (couldn't take more than a word or two at a time, breathing heavily, sweating so much the mat was wet after workout), I was able to pretty accurately estimate my caloric burn. I was burning between 600 and 850 calories over 1.5-2 hours. *ETA I was working out every day until late Feb. when I took it down to 5-6 days a week.

I saw some good weight loss for the first two weeks, but I think it was water weight. Lost about 12lb and 8in in the first 10 days...since then NOTHING. My weight has gone down a few pounds, but then it goes right back up. So hoping for the best, I measured, thinking maybe that had changed. Nope. I'm going back and forth.

Meanwhile, my heart rate has dropped dramatically. I know that's good, that I'm training it, and I'm glad, but it seems like a very dramatic decrease. I went from a VO2max of 31 to 37 (96bpm to 78bpm). I know that I must be doing something right, but I'm so disappointed I'm not seeing any other change. And the worst part is that because my heart rate is going down, my caloric burn is down significantly. I'm burning, on average, 70-100 fewer calories per exercise, and I'm working out harder. I'm on level 3 of the shred, I'm able to go all the way down in my squats, I've been able to start doing the more powerful plyo moves (the jumping squats, rockstar kicks, burpees, etc), doing plank moves on my toes instead of my knees--and no matter what, I'm not able to get my heart up higher. I feel like I have to work out longer and harder...except my weight and inches aren't changing!

(also, I don't think it's an issue with my calories. I've been using a scale, eating a lot of fruits and veggies, whole grains, and cooking healthy stuff, but also having little snacks, and I eat back about 150-200 of my workout calories)

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    weight is all about diet. Calories in must be less than calories out....even with exercise if you are under estimating your calories in..you might not be in a deficet.

    Your diary isn't open so hard to really say.

    You indicate you use a scale to weigh your food...all food? As well do you log everything...every bite lick nibble? And the entries used can have a significant impact..I have seen entries in the database that were so wrong it made me laugh.

    For the exercise I know with 30DS you can up your dumbbell weight...have you tried that..

    As well you have to remember weight loss is not linear..and if you have only been at it for appx 6weeks and lost 12lbs that is 2lbs a week which is great.
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    Weight is all about diet. Calories in must be less than calories out....even with exercise.…

    Weight loss is not linear, and if you have only been at it for appx 6 weeks and lost 12 lbs that is 2 lbs a week which is great.
    ^This.

    A healthy weight loss is .5–2 lb. per week. Weight fluctuates day to day and throughout the day. Log everything you eat accurately & honestly. Try eating back half your exercise calories.

    Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • thursdaystgiles
    thursdaystgiles Posts: 98 Member
    I have gone up in weights where I can. Some movements are still tough even with my lower weights. As far as calories, I'm going by IIFYM, which puts my TDEE at 2138 and my goal for weight loss at 1710, then I earn at least 400 calories when I exercise. I do weigh most things (whole fruits and veggies I eat, measurements when cooking, cereal bars, and most especially, when I'm going to treat myself to something like tortilla chips or a handful of m&ms).
    Mostly I'm trying to figure out how to get my heart rate back up.

    Thanks for the link!
  • millsrobm
    millsrobm Posts: 62 Member
    I have gone up in weights where I can. Some movements are still tough even with my lower weights. As far as calories, I'm going by IIFYM, which puts my TDEE at 2138 and my goal for weight loss at 1710, then I earn at least 400 calories when I exercise. I do weigh most things (whole fruits and veggies I eat, measurements when cooking, cereal bars, and most especially, when I'm going to treat myself to something like tortilla chips or a handful of m&ms).
    Mostly I'm trying to figure out how to get my heart rate back up.

    Thanks for the link!

    Maybe I'm misunderstanding, but I believe that if you're doing TDEE -x% you do not eat exercise calories back.
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    If you're doing TDEE -x% you do not eat exercise calories back.
    ^^^This.

    TDEE includes exercise. Eating back your exercise calories is double dipping.

    The MFP default calorie goal does not include exercise. If you use the defaults, you must eat back at least a portion of your exercise calories.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    And the worst part is that because my heart rate is going down, my caloric burn is down significantly. I'm burning, on average, 70-100 fewer calories per exercise, and I'm working out harder.

    No. No. 100 different way, no.

    First - you can't use an HRM to get accurate burn estimates for this kind of exercising, even if you are calibrating for V02max. If you're going to insist on doing this anyway, take the number you get from your HRM and cut it by 40%. That will at least get you into a more reasonable ballpark.

    Second - if you're using the TDEE method, you aren't supposed to be eating back exercise calories anyway (it's not clear from your posts whether you're doing this or not).

    Bottom line - it very much sounds like you are significantly over-estimating your total burn and, consequently, eating into your planned caloric deficit.
  • Azdak
    Azdak Posts: 8,281 Member
    To get heart rate up, you need to work harder, which may be more difficult, given your choice of exercise modalities.

    When doing an exercise with a measurable workload--treadmill, stationary bike, stairclimber, elliptical, running, walking, for example--then the energy cost is relatively constant for each workload. For example, running 6 mph is about 10METs (MET is a measure of aerobic intensity). That 10 METs is a "built in" energy cost--it's the same independent of age, gender, fitness level, etc.

    When VO2max increases, heart rate for any given workload will decrease, because the workload now represents a lower percentage of your maximum (while VO2max changes, HRmax remains pretty much the same). HR can also decrease as resting HR decreases.

    If one does not increase the VO2 max in the HRM, then the HRM will show a decreased calorie burn because it thinks heart rate is lower because you are working at a lower workload. In this case, the lower calorie reading on the HRM is due to a lack of adjustment in the HRM settings, not because you are actually burning fewer calories.

    So for machines and simple, establish exercise movements, the answer is straightforward. That is not always the case with exercise classes or videos.

    The principle described above is still exactly the same--the decreased heart rate is due primarily to increased fitness level. However, in a class with varied movements, it may be possible that you ARE working less hard and that calorie burn has decreased. That is because it is more difficult to control the intensity and workload of those movements. It is possible for one to reach a point where you cannot work any harder--you cannot jump any higher, move any faster, or move more vigorously. In that case, you need to look at changing exercises.
  • thursdaystgiles
    thursdaystgiles Posts: 98 Member
    wow, thanks for all the information! Very helpful stuff.

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