Just starting out with questions..
Norahoefer
Posts: 10 Member
Hello!
My husband and I have recently begun to focus on health and fitness rather than "dieting and losing weight" I would like to try to EM2WL and I'm wondering if someone could advise on exercise for me when calculating my BMR and TDEE?
My regular weekly exercise consists of :
3 or 4 mornings a week 40 minutes of lap swimming
3 or 4 days a week a 2.5-3 mile walk (about a 14 minute mile)
1 hour of step aerobics.
I think I should consider myself doing 3-5 hours of moderate exercise/week...is this correct?
Many thanks!
Norah
My husband and I have recently begun to focus on health and fitness rather than "dieting and losing weight" I would like to try to EM2WL and I'm wondering if someone could advise on exercise for me when calculating my BMR and TDEE?
My regular weekly exercise consists of :
3 or 4 mornings a week 40 minutes of lap swimming
3 or 4 days a week a 2.5-3 mile walk (about a 14 minute mile)
1 hour of step aerobics.
I think I should consider myself doing 3-5 hours of moderate exercise/week...is this correct?
Many thanks!
Norah
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Replies
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If you look in the categories in this forum a helpful post from heybales is there. He knows his stuff
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Norahoefer wrote: »Hello!
My husband and I have recently begun to focus on health and fitness rather than "dieting and losing weight" I would like to try to EM2WL and I'm wondering if someone could advise on exercise for me when calculating my BMR and TDEE?
My regular weekly exercise consists of :
3 or 4 mornings a week 40 minutes of lap swimming
3 or 4 days a week a 2.5-3 mile walk (about a 14 minute mile)
1 hour of step aerobics.
I think I should consider myself doing 3-5 hours of moderate exercise/week...is this correct?
Many thanks!
Norah
Why is it women always underestimate their activity levels and men overestimate them? I don't think even heybales has an answer for that one
You have listed atleast 4 hrs. of just specific exercise. Now do you carry a laundry basket up or down stairs to a washing machine and bring the the laundry back to its starting place? Do you walk from your car to a swimming pool or gym? Do you have any kids to chase? Do you have a dog that has to be walked or played with on a daily basis. Do you dance with your husband or by yourself when listening to music? These are just a few examples of activity we don't count normally but guess what? It does burn calories and they do add up.
My fitbit has taught me that lesson.
But also read the FAQ by Heybales in the stickies.0 -
May help see that time clearly.
https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing
Is lap swimming slow like walking 3-4 mph, or more intense like running and a strong workout. Easily could be done either way.
3.5 x 40 min = 140 easy or hard cardio whichever it belongs in
3.5 x 14 = 49 min walk for easy cardio
60 min hard cardio step aerobics.
140+60+49=249 min = 4.15 hrs just exercise, but no comment on activity for the other 15 hrs of the day outside sleep and exercise.
So that spreadsheet will let you account for that other activity, if beyond a sedentary desk job/commute of 45 hrs weekly.
Why do women underestimate?
Because they are tougher, and so all the stuff they do doesn't seem like that big a deal to them.
But the lounge chair guy is going to comment on ALL the extra stuff they did, and men like to exaggerate of course.0 -
Thank you for the information! I'm amazed at how many more calories I should be consuming and I'm hoping that if i change this it will help with my energy level. I'd like to lose about 20-25 more pounds but I'd rather do it slow and steady and feel better than starve!
I have been staying between 1400-1550 calories/day for the last 2 months...should I start adding the full amount (the spreadhseet said I should be at 1959 for 15% deficit) or should I do it slower?
Thanks again...this feels like a really doable plan!
Norah0 -
Bump it up 250 calories for first week and the remainder on the second week. Oh, HeyBales spreadsheet does work!0
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Why do women underestimate?
Because they are tougher, and so all the stuff they do doesn't seem like that big a deal to them.
But the lounge chair guy is going to comment on ALL the extra stuff they did, and men like to exaggerate of course.
Yes! Its true.
You're higher than the 3-5 I believe
Have you considered eating at full TDEE for a little while and give your metabolism a chance to heal?
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I have, but my sister's wedding is in a month and I don't want to add any more pounds to this body before I have to walk down the aisle! Do you think I can do a slow increase and then full TDEE after the wedding if it's necessary?0
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Of course you can. You are in complete control. You can always add less calories/day over a longer period of time. It's just going to take longer to see if you've reached maintenance or surplus level. Or, just plan a reset after the wedding.0
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you folks are all so nice and helpful! I really appreciate all of the information and the positivity--there are many places on the old MFP that are anything but informational and positive!
thank you thank you!0 -
Oh don't I know it @norahoefer Some people in the open forum are just mean. It's pretty sad, because some have knowledge but no one wants to listen to a total tool.0
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Reset like RIGHT after the wedding - at the reception.
Ditto to increasing slowly. You may find the body is unstressed enough that by merely adding back in some calories, it's willing to speed up to full potential or partial burn, and you'll have a deficit and actual fat loss going on.
Even if not, you likely won't gain anything but water weight spread throughout the body and unnoticeable.
Even then, it'll be less stressed out, so any other stresses won't cause normal water retention.
Increase a week at a time, 100 extra daily. That's all.0
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