Very large guy im cutting calories but how much cardio is proper to burn the fat [advice please]
newlyfe507
Posts: 5 Member
Im in the 370's and im absolutley tired of this unhealthy lifestyle i cut out all junk foods and sweets, im working on stop eating at night time as well .but the thing is i was always taught at my weight just moving around will get the weight off, I have a brand new elliptical i usually do 40 minutes a day and about 2 miles but im not sure if thats enough because the scale gives me mixed results i could eat like a pig work out and lose weight the days i take it easy and work out im up 4-5 pounds from the last day how can i keep the scale on the downward trend.
what am i missing
what am i missing
0
Replies
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It is very common to temporarily gain weight after increasing the frequency, intensity, or time-length of exercise. It is your muscles taking on water to repair and adapt to the new effort. You're doing great. Persistence and patience will take you where you want to go. Good luck and congratulations on your new lifestyle!1
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Welllll....how many calories per day are you consuming ? There's no 'proper fat burning' exercise. You just have to be consume less than you are expending. Or...expend more than you are consuming.
To be accurate you must log everything. Try drinking same amount of water each day etc
Have you put in your details to calculate an estimated calorie target according to lifestyle and goals?
The scales vary daily depending on water consumed, salt, stress, sleep etc so to see a considerable gain or drop day to day will be water weight not true weight.
For example I've given myself 1600 cals to reach without exercise to try lose .25 a week. Which has worked without exercise. However now I'm not injured I exercise on top which helps.
You must record everything for true figure such as oil, condiments etc...
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e.Neanbean13 wrote: »Welllll....how many calories per day are you consuming ? There's no 'proper fat burning' exercise. You just have to be consume less than you are expending. Or...expend more than you are consuming.
To be accurate you must log everything. Try drinking same amount of water each day etc
Have you put in your details to calculate an estimated calorie target according to lifestyle and goals?
The scales vary daily depending on water consumed, salt, stress, sleep etc so to see a considerable gain or drop day to day will be water weight not true weight.
For example I've given myself 1600 cals to reach without exercise to try lose .25 a week. Which has worked without exercise. However now I'm not injured I exercise on top which helps.
You must record everything for true figure such as oil, condiments etc...
Neanbean13 im trying to stick around 2380 calories a day which is what MFP has.and i try to log everything sometimes i cant log homemade meals so i will just log the name brand of what i ate.0 -
It is very common to temporarily gain weight after increasing the frequency, intensity, or time-length of exercise. It is your muscles taking on water to repair and adapt to the new effort. You're doing great. Persistence and patience will take you where you want to go. Good luck and congratulations on your new lifestyle!
Thank you for the kind words janettles,it just sometimes depresses me when i go all out on the elliptical break a personal record just to find out that i gained weight in the morning.
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I dropped from the 330s to the 150s.
Don't eat anything after 6p if you can help it, if you have to have something either just go to bed or suck on a jolly rancher.
If you can, work out in the morning on an empty stomach (I know a lot of people will criticize this, but hey results don't lie) and go on a walk/jog after your last meal and lift 3-5x/week.
Even then though my weight loss was not a slide, more like watching a ball bouncing down a flight of stairs. Just keep chasing that new low.
And don't forget, the food industry is against you. If they can make a profit from selling you something that will make you sick and shorten your life, they will higher a university to figure out how to sell you as much as possible, at the highest price for the cheapest cost.0 -
I always go up after exercising. It's normal.
Anyhow, since early last summer I am down from 320 to 190 and all I did was count calories. I do exercise a bit (45 minutes x 3 days per week, mix of cardio and strength) but that's for fitness goals. Apart from trying to get a good amount of protein, I don't really even care what goes into the calories - although when I consider sweets, I always need to consider if it will make me feel full or not, or if I'm okay being a bit hungrier.2 -
OP, your weight doesn't react immediately to what you do today. Sometimes the good choices you make today will show up on the scale tomorrow, sometimes not until next week. And your weight can fluctuate daily from lots of things other than just fat loss or gain.
Don't sweat the day to day changes, just look at the long term trend over time. The key to weight loss is eating less calories than you burn. Honestly, your eating will have far more importance in your weight loss than the exercise will. Exercise to get fit for sure, but get your calories eaten where they need to be for the weight loss. Congrats on making the decision, and good luck!0 -
Personally I would say don't live by the scale. It is almost certain that your weight will go down if you are in a caloric deficit, so be sure to continue exercising and logging everything that you eat. As humans, we tend to underestimate how many calories we consume, which can give us the impression that we can eat more than we should. Good luck! ☺️1
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You don't need cardio to burn fat. In fact cardio burns CALORIES and most of them will come from sugar (glycogen) not fat. Believe it or not you burn the majority of your stored body fat AT REST, where it's the PRIMARY fuel source.
What you do need to do, is stay in calorie deficit. Cardio helps to make that deficit, but you likely will never burn off in an hour, what you eat high calorie in 5 minutes. So make sure you stay in calorie deficit consistently.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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You don't need cardio to burn fat. In fact cardio burns CALORIES and most of them will come from sugar (glycogen) not fat. Believe it or not you burn the majority of your stored body fat AT REST, where it's the PRIMARY fuel source.
What you do need to do, is stay in calorie deficit. Cardio helps to make that deficit, but you likely will never burn off in an hour, what you eat high calorie in 5 minutes. So make sure you stay in calorie deficit consistently.
[/img]
Well, indeed. I've highlighted the important part.
Roughly speaking for me, I burn 100 calories per 10 mins on a cardio machine in the gym. This equates to half a mars bar, half a pint, small portion of rice, 5 jelly babies.....
It helps put into perpective what you are putting into your mouth.0 -
dont get on scale daily , do it bi weekly or even monthly . so many things factor in to what the number on the scale says .0
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You don't need cardio to burn fat. In fact cardio burns CALORIES and most of them will come from sugar (glycogen) not fat. Believe it or not you burn the majority of your stored body fat AT REST, where it's the PRIMARY fuel source.
What you do need to do, is stay in calorie deficit. Cardio helps to make that deficit, but you likely will never burn off in an hour, what you eat high calorie in 5 minutes. So make sure you stay in calorie deficit consistently.
[/img]
Well, indeed. I've highlighted the important part.
Roughly speaking for me, I burn 100 calories per hour on a cardio machine in the gym. This equates to half a mars bar, half a pint, small portion of rice, 5 jelly babies.....
It helps put into perpective what you are putting into your mouth.
Wow, either you are the tiniest person who is moving an unbelievably slow pace or your math is incorrect. Even a 160 lbs person walking at less than 2 mph would burn more than 200 calories per hour. Jesus man, bowling burns more calories than 100 per hour. If you're going to give numbers on a health site, at least look them up first.0 -
TravisJHunt wrote: »You don't need cardio to burn fat. In fact cardio burns CALORIES and most of them will come from sugar (glycogen) not fat. Believe it or not you burn the majority of your stored body fat AT REST, where it's the PRIMARY fuel source.
What you do need to do, is stay in calorie deficit. Cardio helps to make that deficit, but you likely will never burn off in an hour, what you eat high calorie in 5 minutes. So make sure you stay in calorie deficit consistently.
[/img]
Well, indeed. I've highlighted the important part.
Roughly speaking for me, I burn 100 calories per 10 mins on a cardio machine in the gym. This equates to half a mars bar, half a pint, small portion of rice, 5 jelly babies.....
It helps put into perpective what you are putting into your mouth.
Wow, either you are the tiniest person who is moving an unbelievably slow pace or your math is incorrect. Even a 160 lbs person walking at less than 2 mph would burn more than 200 calories per hour. Jesus man, bowling burns more calories than 100 per hour. If you're going to give numbers on a health site, at least look them up first.
Well, aren't you all sweetness and light today! Someone's got out of bed on the wrong side!
But thanks for pointing out the slight error. Corrected now.2 -
TravisJHunt wrote: »You don't need cardio to burn fat. In fact cardio burns CALORIES and most of them will come from sugar (glycogen) not fat. Believe it or not you burn the majority of your stored body fat AT REST, where it's the PRIMARY fuel source.
What you do need to do, is stay in calorie deficit. Cardio helps to make that deficit, but you likely will never burn off in an hour, what you eat high calorie in 5 minutes. So make sure you stay in calorie deficit consistently.
[/img]
Well, indeed. I've highlighted the important part.
Roughly speaking for me, I burn 100 calories per hour on a cardio machine in the gym. This equates to half a mars bar, half a pint, small portion of rice, 5 jelly babies.....
It helps put into perpective what you are putting into your mouth.
Wow, either you are the tiniest person who is moving an unbelievably slow pace or your math is incorrect. Even a 160 lbs person walking at less than 2 mph would burn more than 200 calories per hour. Jesus man, bowling burns more calories than 100 per hour. If you're going to give numbers on a health site, at least look them up first.
Gross calories maybe, net calories (the extra amount actually burned from walking) would be about 96 for a 160lbs person walking two miles.....If you're going to give numbers on a health site, at least look them up first.
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My advice weight yourself first thing in the morning then put your scale away for a week or 2. Then if your down a few pounds you know your on the right track. if your up reevaluate and ty another idea.
Weighing yourself daily is ok when you realize there is ups and downs but can be very discouraging in the beginning.0 -
newlyfe507 wrote: »Im in the 370's and im absolutley tired of this unhealthy lifestyle i cut out all junk foods and sweets, im working on stop eating at night time as well .but the thing is i was always taught at my weight just moving around will get the weight off, I have a brand new elliptical i usually do 40 minutes a day and about 2 miles but im not sure if thats enough because the scale gives me mixed results i could eat like a pig work out and lose weight the days i take it easy and work out im up 4-5 pounds from the last day how can i keep the scale on the downward trend.
what am i missing
Good luck with your new journey. To point out, there is nothing wrong with eating at night time. In fact, the number of meals and timing of meals is irrelevant in terms of weight loss. The whole don't eat past "xx" time, is a means to control calories, which you are already doing. If you get better sleep (not going to bed starving) by eating at night and it will help you adhere to your calories, than go for it.0 -
I dropped from the 330s to the 150s.
Don't eat anything after 6p if you can help it, if you have to have something either just go to bed or suck on a jolly rancher.
If you can, work out in the morning on an empty stomach (I know a lot of people will criticize this, but hey results don't lie) and go on a walk/jog after your last meal and lift 3-5x/week.
Even then though my weight loss was not a slide, more like watching a ball bouncing down a flight of stairs. Just keep chasing that new low.
And don't forget, the food industry is against you. If they can make a profit from selling you something that will make you sick and shorten your life, they will higher a university to figure out how to sell you as much as possible, at the highest price for the cheapest cost.
Eating after 6pm if one has left over calories is not a problem. Excess calories causes weight gain, not meal timing. OP, I've lost close to 100lbs and I sometimes eat up to an hour before bed. No biggie if there are left over calories. I've also included so called 'junk food' in my weight loss journey along side nutritious foods. Calories are king for weight loss.
There is no real difference between fasted and non-fasted cardio. Cardio does not cause fat burn, it burns calories.
The last one.... I can't even. A calorie is a calorie. The food industry is not out to get you.....0 -
newlyfe507 wrote: »Im in the 370's and im absolutley tired of this unhealthy lifestyle i cut out all junk foods and sweets, im working on stop eating at night time as well .but the thing is i was always taught at my weight just moving around will get the weight off, I have a brand new elliptical i usually do 40 minutes a day and about 2 miles but im not sure if thats enough because the scale gives me mixed results i could eat like a pig work out and lose weight the days i take it easy and work out im up 4-5 pounds from the last day how can i keep the scale on the downward trend.
what am i missing
Congratulations on your decision to finally be "absolutely tired of this unhealthy lifestyle" and beginning the process to change things. One day a time, but here's to your success and future.
I would advise you to read the most brutally honest blog that somebody pointed out to me on MFP a couple of years ago which helped me. HERE is the blog link entitled Why Am I Not Losing Weight: 11 Reasons You’re Failing To Lose Fat.
You certainly can use the number of calories burned via exercise to help balance out the CICO equation, but to lose weight you must maintain a deficit in the Calories In vs. Calories Out equation. Get that right on a daily basis, and the weight will shed whether you use exercise or not. Consider the exercise as an additional health benefit. And as I said, as you improve in your distance and stamina with the cardio, you can use those big burn sessions to help out with the CICO equation so you get to eat more on those days.0 -
TravisJHunt wrote: »You don't need cardio to burn fat. In fact cardio burns CALORIES and most of them will come from sugar (glycogen) not fat. Believe it or not you burn the majority of your stored body fat AT REST, where it's the PRIMARY fuel source.
What you do need to do, is stay in calorie deficit. Cardio helps to make that deficit, but you likely will never burn off in an hour, what you eat high calorie in 5 minutes. So make sure you stay in calorie deficit consistently.
[/img]
Well, indeed. I've highlighted the important part.
Roughly speaking for me, I burn 100 calories per hour on a cardio machine in the gym. This equates to half a mars bar, half a pint, small portion of rice, 5 jelly babies.....
It helps put into perpective what you are putting into your mouth.
Wow, either you are the tiniest person who is moving an unbelievably slow pace or your math is incorrect. Even a 160 lbs person walking at less than 2 mph would burn more than 200 calories per hour. Jesus man, bowling burns more calories than 100 per hour. If you're going to give numbers on a health site, at least look them up first.
Gross calories maybe, net calories (the extra amount actually burned from walking) would be about 96 for a 160lbs person walking two miles.....If you're going to give numbers on a health site, at least look them up first.
Wow, I'd love to see your math. A 160 lbs person burning over a 100 calories an hour doing nothing for net calories. I'd love to have that body. 2400+ calories a day for doing nothing! Nice!
:-)0 -
TravisJHunt wrote: »TravisJHunt wrote: »You don't need cardio to burn fat. In fact cardio burns CALORIES and most of them will come from sugar (glycogen) not fat. Believe it or not you burn the majority of your stored body fat AT REST, where it's the PRIMARY fuel source.
What you do need to do, is stay in calorie deficit. Cardio helps to make that deficit, but you likely will never burn off in an hour, what you eat high calorie in 5 minutes. So make sure you stay in calorie deficit consistently.
[/img]
Well, indeed. I've highlighted the important part.
Roughly speaking for me, I burn 100 calories per hour on a cardio machine in the gym. This equates to half a mars bar, half a pint, small portion of rice, 5 jelly babies.....
It helps put into perpective what you are putting into your mouth.
Wow, either you are the tiniest person who is moving an unbelievably slow pace or your math is incorrect. Even a 160 lbs person walking at less than 2 mph would burn more than 200 calories per hour. Jesus man, bowling burns more calories than 100 per hour. If you're going to give numbers on a health site, at least look them up first.
Gross calories maybe, net calories (the extra amount actually burned from walking) would be about 96 for a 160lbs person walking two miles.....If you're going to give numbers on a health site, at least look them up first.
Wow, I'd love to see your math. A 160 lbs person burning over a 100 calories an hour doing nothing for net calories. I'd love to have that body. 2400+ calories a day for doing nothing! Nice!
:-)
I am a 175 lb person, desk job and would maintain my weight at 2500 calories with no exercise. When I exercise, it's roughly 3K. But I do have good body composition and try to walk more or get out of my seat if I can.1
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