Running/Cardio questions
jennygirard1086
Posts: 23 Member
I've been going to the gym the last two months I go 4 to 5 times a week to help me lose weight. I run/jog for about 40 minutes every time for about 3 to 4 miles on a tredmil, plus strength training for about 20 minutes. My question is this too much cardio or can this really help me lose weight?
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Replies
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Running/Cardio helps you lose weight only because it creates more of a calorie deficit. It's not the actual exercise that burns the fat. You can run 10 miles or do cardio for an hour a day for 5 days a week, but if your diet and calorie intake is not in check, you won't have any weight loss.
You can do cardio if you want to or not. It doesn't really matter. Do it 2-3 times a week for 20-30 minute sessions.0 -
joejccva71 wrote: »Running/Cardio helps you lose weight only because it creates more of a calorie deficit. It's not the actual exercise that burns the fat. You can run 10 miles or do cardio for an hour a day for 5 days a week, but if your diet and calorie intake is not in check, you won't have any weight loss.
You can do cardio if you want to or not. It doesn't really matter. Do it 2-3 times a week for 20-30 minute sessions.
This.
I think it's stressful to think of cardio as a way to lose weight, and prefer to think of it as a way to be able to eat more. Diet comes first.0 -
arditarose wrote: »joejccva71 wrote: »Running/Cardio helps you lose weight only because it creates more of a calorie deficit. It's not the actual exercise that burns the fat. You can run 10 miles or do cardio for an hour a day for 5 days a week, but if your diet and calorie intake is not in check, you won't have any weight loss.
You can do cardio if you want to or not. It doesn't really matter. Do it 2-3 times a week for 20-30 minute sessions.
This.
I think it's stressful to think of cardio as a way to lose weight, and prefer to think of it as a way to be able to eat more. Diet comes first.
Where's that "like" button again?0 -
Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.0
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joejccva71 wrote: »arditarose wrote: »joejccva71 wrote: »Running/Cardio helps you lose weight only because it creates more of a calorie deficit. It's not the actual exercise that burns the fat. You can run 10 miles or do cardio for an hour a day for 5 days a week, but if your diet and calorie intake is not in check, you won't have any weight loss.
You can do cardio if you want to or not. It doesn't really matter. Do it 2-3 times a week for 20-30 minute sessions.
This.
I think it's stressful to think of cardio as a way to lose weight, and prefer to think of it as a way to be able to eat more. Diet comes first.
Where's that "like" button again?
I'm all up in the cardio posts tonight.0 -
arditarose wrote: »
This.
I think it's stressful to think of cardio as a way to lose weight, and prefer to think of it as a way to be able to eat more. Diet comes first.
Yup, for me me the difference between 1200 calories a day and 1600 calories a day is huge. I exercise so I can eat enough to feel satisfied. 1200 just leaves me feeling grumpy and lethargic. 1600 makes it easier to meet nutritional needs and allow me to eat food I enjoy with out stressing over every bite.
Not to mention I just feel better when I exercise.
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arditarose wrote: »
This.
I think it's stressful to think of cardio as a way to lose weight, and prefer to think of it as a way to be able to eat more. Diet comes first.
Yup, for me me the difference between 1200 calories a day and 1600 calories a day is huge. I exercise so I can eat enough to feel satisfied. 1200 just leaves me feeling grumpy and lethargic. 1600 makes it easier to meet nutritional needs and allow me to eat food I enjoy with out stressing over every bite.
Not to mention I just feel better when I exercise.
Right. When I had more to lose I tried to stick with cardio a few times a week so I could eat 1600 calories here and there. Now I prefer to tighten up my logging and do the least amount possible.0 -
Thank you, just was not sure if it was something that I should be going for a certain length of time but calorie counting makes more sense thank you!
*Second question for anyone: If my calories are down to 1000 and burn about 500 is there any other cardio or activity that really burns belly fat?0 -
jennygirard1086 wrote: »Thank you, just was not sure if it was something that I should be going for a certain length of time but calorie counting makes more sense thank you!
*Second question for anyone: If my calories are down to 1000 and burn about 500 is there any other cardio or activity that really burns belly fat?
What do you mean your calories are down to 1000? Your daily calorie goal should be higher than that, and you should eat back some of you exercises calories burned, if you're using the MFP NEAT method.
Unfortunately you cannot spot reduce belly fat.0 -
Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
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jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
So are you using this app to track your calories?0 -
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arditarose wrote: »jennygirard1086 wrote: »Thank you, just was not sure if it was something that I should be going for a certain length of time but calorie counting makes more sense thank you!
*Second question for anyone: If my calories are down to 1000 and burn about 500 is there any other cardio or activity that really burns belly fat?
What do you mean your calories are down to 1000? Your daily calorie goal should be higher than that, and you should eat back some of you exercises calories burned, if you're using the MFP NEAT method.
Unfortunately you cannot spot reduce belly fat.
I'm so new to all of this to be honest I thought what you're burning is just off, so I should eat back some those calories. Thank you so much! man I've been really struggling for the last month I honestly thought I was doing something wrong! I really like the run though so if I'm eating some of the calories should I do something like a protein shake?0 -
arditarose wrote: »jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
So are you using this app to track your calories?
Almost every day I've been in here for the last two weeks, that's when I started.
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jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »Thank you, just was not sure if it was something that I should be going for a certain length of time but calorie counting makes more sense thank you!
*Second question for anyone: If my calories are down to 1000 and burn about 500 is there any other cardio or activity that really burns belly fat?
What do you mean your calories are down to 1000? Your daily calorie goal should be higher than that, and you should eat back some of you exercises calories burned, if you're using the MFP NEAT method.
Unfortunately you cannot spot reduce belly fat.
I'm so new to all of this to be honest I thought what you're burning is just off, so I should eat back some those calories. Thank you so much! man I've been really struggling for the last month I honestly thought I was doing something wrong! I really like the run though so if I'm eating some of the calories should I do something like a protein shake?
You create a calorie deficit by subtracting anywhere from 10-20% from the calories it takes you to maintain your weight. MFP does this for you, but does not include exercise. So if it tells you to eat 1500 calories to lose a pound a week, and you burn 400 doing exercise...you can eat those calories back, you will still net 1500 calories.
MFP over estimates calorie burns though, so it's usually suggested to eat only half of 75% back.0 -
jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
So are you using this app to track your calories?
Almost every day I've been in here for the last two weeks, that's when I started.
Do you mind sharing your height, weight, and the number of calories MFP gives you to lose?
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arditarose wrote: »jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
So are you using this app to track your calories?
Almost every day I've been in here for the last two weeks, that's when I started.
Do you mind sharing your height, weight, and the number of calories MFP gives you to lose?
Sure, 5'7 193 , it says 1200 will let me lose 2 lbs per week.
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jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
So are you using this app to track your calories?
Almost every day I've been in here for the last two weeks, that's when I started.
Do you mind sharing your height, weight, and the number of calories MFP gives you to lose?
Sure, 5'7 193 , it says 1200 will let me lose 2 lbs per week.
Okay, that's the minimum amount of calories you should ever eat. Some people on here will tell you you should eat more, and if you're feeling tired-definitely do so. With your stats, I'd say that is a personal decision.
So if you enter your exercise on MFP and it says you burned 500 calories, you should eat half or so back, giving you 1450-1500 to eat for the day. If you don't eat those back, you're netting closer to 1000 calories, and that is just not really suggested, healthy, or sustainable.
The first step is accurate logging though, using a food scale for all solid food.0 -
arditarose wrote: »jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
So are you using this app to track your calories?
Almost every day I've been in here for the last two weeks, that's when I started.
Do you mind sharing your height, weight, and the number of calories MFP gives you to lose?
Sure, 5'7 193 , it says 1200 will let me lose 2 lbs per week.
Okay, that's the minimum amount of calories you should ever eat. Some people on here will tell you you should eat more, and if you're feeling tired-definitely do so. With your stats, I'd say that is a personal decision.
So if you enter your exercise on MFP and it says you burned 500 calories, you should eat half or so back, giving you 1450-1500 to eat for the day. If you don't eat those back, you're netting closer to 1000 calories, and that is just not really suggested, healthy, or sustainable.
The first step is accurate logging though, using a food scale for all solid food.
I got a scale not to long ago what a difference! What I thought a serving was way off! I love that thing! But about the calories it makes sense for some reason I thought I was doing better by not eating any of those calories back, honestly I thought well this must be how you lose weight and even felt worse when I did eat some of them back. Thank you so much, sometimes it can be daunting trying to lose weight you just want to go and get to where you want to be, but thank you for all the helpful tips!
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jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
So are you using this app to track your calories?
Almost every day I've been in here for the last two weeks, that's when I started.
Do you mind sharing your height, weight, and the number of calories MFP gives you to lose?
Sure, 5'7 193 , it says 1200 will let me lose 2 lbs per week.
Okay, that's the minimum amount of calories you should ever eat. Some people on here will tell you you should eat more, and if you're feeling tired-definitely do so. With your stats, I'd say that is a personal decision.
So if you enter your exercise on MFP and it says you burned 500 calories, you should eat half or so back, giving you 1450-1500 to eat for the day. If you don't eat those back, you're netting closer to 1000 calories, and that is just not really suggested, healthy, or sustainable.
The first step is accurate logging though, using a food scale for all solid food.
I got a scale not to long ago what a difference! What I thought a serving was way off! I love that thing! But about the calories it makes sense for some reason I thought I was doing better by not eating any of those calories back, honestly I thought well this must be how you lose weight and even felt worse when I did eat some of them back. Thank you so much, sometimes it can be daunting trying to lose weight you just want to go and get to where you want to be, but thank you for all the helpful tips!
Yeah! So glad you have the food scale. Good luck! (And if you want to back of the cardio, don't feel bad! If you love it, keep it up).0 -
jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
If you've been struggling and feel tired some days, you got 2 things happening (1) not eating enough (2) not taking rest days. I don't think I seen any post that you have some kind of activity tracker, you could probably use one. I agree with the other poster you can't select an area on your body to lose weight, If only that were true.0 -
jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »Thank you, just was not sure if it was something that I should be going for a certain length of time but calorie counting makes more sense thank you!
*Second question for anyone: If my calories are down to 1000 and burn about 500 is there any other cardio or activity that really burns belly fat?
What do you mean your calories are down to 1000? Your daily calorie goal should be higher than that, and you should eat back some of you exercises calories burned, if you're using the MFP NEAT method.
Unfortunately you cannot spot reduce belly fat.
I'm so new to all of this to be honest I thought what you're burning is just off, so I should eat back some those calories. Thank you so much! man I've been really struggling for the last month I honestly thought I was doing something wrong! I really like the run though so if I'm eating some of the calories should I do something like a protein shake?
Maybe try mixing up the running? I get bored on the treadmill if I just go at the same pace for miles on end. Play with the speed or the incline, do intervals, etc. And listen to your body-if you are dragging and not feeling a run, don't do it. Maybe cross train with a different form of cardio (swimming, spinning, rowing)-that'll help prevent injury too.0 -
Runngurl43 wrote: »jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
If you've been struggling and feel tired some days, you got 2 things happening (1) not eating enough (2) not taking rest days. I don't think I seen any post that you have some kind of activity tracker, you could probably use one. I agree with the other poster you can't select an area on your body to lose weight, If only that were true.
I've been looking into the fit bit but I'm trying to keep expenses down at the moment trying to move to Florida from New York. I really do wish you could just focus on one area!! The majority of my weight is in my belly, so much so people thought I was pregnant that's when I knew I needed to make some changes! I've upped my calories today and lowered my cardio I do feel less lethargic! Thank you for all the great tips! I do have a quick question however, shin pain does that ever stop! When I started it was really bad I then got leg compressor and it helped for awhile, could it be due to the same thing not eating enough and not enough rest days?
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htimpaired wrote: »jennygirard1086 wrote: »arditarose wrote: »jennygirard1086 wrote: »Thank you, just was not sure if it was something that I should be going for a certain length of time but calorie counting makes more sense thank you!
*Second question for anyone: If my calories are down to 1000 and burn about 500 is there any other cardio or activity that really burns belly fat?
What do you mean your calories are down to 1000? Your daily calorie goal should be higher than that, and you should eat back some of you exercises calories burned, if you're using the MFP NEAT method.
Unfortunately you cannot spot reduce belly fat.
I'm so new to all of this to be honest I thought what you're burning is just off, so I should eat back some those calories. Thank you so much! man I've been really struggling for the last month I honestly thought I was doing something wrong! I really like the run though so if I'm eating some of the calories should I do something like a protein shake?
Maybe try mixing up the running? I get bored on the treadmill if I just go at the same pace for miles on end. Play with the speed or the incline, do intervals, etc. And listen to your body-if you are dragging and not feeling a run, don't do it. Maybe cross train with a different form of cardio (swimming, spinning, rowing)-that'll help prevent injury too.
I think the cross train is a great idea thanks I'm going to try that! My gym has a great pool so that would be really good! Thanks
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shin pain - take some more rest days - go a little slower and do not increase your mileage/time or pace by more than around 10% per week - especially if you are new. I know this sounds like it will really hamper your ability to lose weight - but so will a chronic injury. On your rest days from running - you might try adding a little body weight exercise or lifting - that will help you out more than most women who are new to exercise think0
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As far as shin pain goes, I agree that you should rest. After you run though, stretch. I don't feel like I'm done with my exercise unless I stretch. You can google stretches for runners and will find lots of ideas. Make sure you are drinking plenty of water. I feel better after a run if I'm drinking plenty throughout the day. I have heard that a foam roller is great for those aches and pains too. Personal I haven't tried it yet. I'm waiting on mine to come in the mail.0
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Thank you! It does sound like a damper but I'll take it easier I'm in for the long haul! I'm in love with running and I just really want to take it to the next level every time but I don't want to have damage either. I will admit I've slacked off on the leg training, thinking running was enough guess not! I've started with stretches, so should I do them before and after or just after? You all have been so helpful thank you so much!!0
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jennygirard1086 wrote: »Runngurl43 wrote: »jennygirard1086 wrote: »Runngurl43 wrote: »Have you lost weight doing this much cardio ? if so, how much? Do you eat properly to account for the amount of cardio your currently doing ? Do you take rest days ? If your feeling fine and you take rest days, then I say go for it.
I have been losing weight this way, I've been feeling more lethargic and some days I just struggle.
If you've been struggling and feel tired some days, you got 2 things happening (1) not eating enough (2) not taking rest days. I don't think I seen any post that you have some kind of activity tracker, you could probably use one. I agree with the other poster you can't select an area on your body to lose weight, If only that were true.
I've been looking into the fit bit but I'm trying to keep expenses down at the moment trying to move to Florida from New York. I really do wish you could just focus on one area!! The majority of my weight is in my belly, so much so people thought I was pregnant that's when I knew I needed to make some changes! I've upped my calories today and lowered my cardio I do feel less lethargic! Thank you for all the great tips! I do have a quick question however, shin pain does that ever stop! When I started it was really bad I then got leg compressor and it helped for awhile, could it be due to the same thing not eating enough and not enough rest days?
Shin splints are usually from running and compression sleeves are good only problem is they mask the real problem. To me it seems like your doing too much and need to incorporate a rest day in your work outs.
What type of sneaker are you running in ? how old are they ? and do you use them for all activities or just running ? How often / How long do you run (1hr) ? Are you running on the same side of the road everytime you run ?0 -
You've received so much great advise here! I just wanted to add that I recently invested in a good pair of running shoes, started running a few months ago too & love it. And it has been the best thing for me, shins don't hurt at all anymore. And the advise about weight training, I really think it has helped with running, was never able to run & now I'm doing 5ks & ttraining for 10s in the future.
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Again - newbie here and not an expert - but as to the timing for stretching, most places recommend dynamic stretching before and then static stretching after. That means your warm up should include things like walking while pulling your knee up to your chest each step, then a slow jog where you try to kick your butt with your heels to stretch the quad, then run sideways, etc. Static stretching is standing still and using your weight to pull the muscle longer - like a runners stretch or touching your toes with your legs straight. Generally, that is not a good thing to do before a run - it has been shown to decrease your performance - but you still see it occasionally.0
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