Cardio!! Is bad??!

fatoomalrowaiei wrote: »

Im really sorry to bother you, i just want to do everything right.. Not end up with loose skin or feel fatigue every time i exercise
Im 20yrs , female, i weigh 79.5kg (175lb) i exercise 4 times a week (im not sure if it is strength or cardio, for ex i do jillian michaels boost fat metabolism for an hour and idk if it is strength or cardio "also youtube videos i do for my arms, legs, chest,butt..etc for an hour too!,next day i do 30min on treadmill , so idk if this is right as in "mixing up" my strength and cardio exercises
^^^thats what i am worried about
As for food each meal i have carb fat and protein but i only get to 1000calorie
And i am only planning to lose 1-2pound a week
So I don't know if my exercises are okay ?!!
But im sure my meals are not!!
Sorry again and thank you

It's no bother at all. Here's something you might want to try, go over to IIFYM.com and use their calculator. Select Female, put in your age (20), then enter your current height in feet and inches (I'd do it for you but you didn't give me your height), your current weight (175), leave it on "Total Body Weight Formula". Next put in your daily activity level. This is how active you are besides exercising. I have a desk job so I set mine at sedimentary. If you're a student then leave it at sedimentary. If you're a factory worker and walk all day long then bump it up, you get the idea. Most people just leave it at sedimentary. Then tell it how many minutes on average a day you exercise (see below how to calculate this), and the intensity of your exercise. It'll help you calculate your TDEE which is your Total Daily Energy Expendature and your BMR which is your Base Metabolic Rate.

In order to calculate how many minutes a day you exercise, add up all the minutes in a 7-day (1 week) period that you exercise, then divide it by 4 (days you exercise per week). So if you exercise like this...

Day 1: 120 minutes (60 minutes doing Jillian Michaels plus 60 minutes of youtube videos)
Day 2: 30 minutes on treadmill
Day 3: Rest Day I assume
Day 4: 120 Minutes (same as Day 1)
Day 5: 30 minutes on treadmill
Day 6: Rest Day
Day 7: Rest Day

I am making assumptions above, you didn't say which days you do the exercises you mentioned, so change that as you need to to fit what you are doing (I assumed 4 days a week like you mentioned it above). Now, add all that up and it comes to about 300 minutes total. Assuming you're doing it exactly as I have it above, you're exercising 4 days a week. So take that 300 minutes, divide it by 4 and you have 75 minutes average per day 4 days a week. Enter that in their calculator.

Next select the intensity of your exercise, I'd put it at Moderate or Difficult, lets assume Difficult if you push yourself.

Once you have all this in their calculator will give you your BMR and TDEE:

BMR: This is the number of calories your body burns daily just by breathing, digesting, moving, etc. You can burn this much just laying in bed or sitting around on the couch all day.

TDEE: This is the number of calories your burn on average in a day throughout the week which INCLUDES exercise you entered above plus your BMR. This is the number you will be working with.

Next, on Step#2 select your goals. If you are sure you want to lose 2 lbs a week, leave it at -20% (most people choose this unless it becomes unmanageable). You'll see right above that setting what calories you should be shooting for on a daily basis. It's probably going to be in the 1700 range for you (unless you are shorter than 5'2" tall).

The last step is to click "display my macros" which is a really neat feature. It'll tell you how much carbs, protein, and fat you should be eating each day to burn fat.

Now, it'll tell you how much in grams and in percentages you should be eating to burn fat. You can then plug this into MFP if you want but there is a catch. You have to turn exercise calories OFF in MFP to use IIFYM this way, otherwise it'll keep adding calories and the calculations you just did figured those for you.

You can, if you want, go back and re-use the IIFYM calculator, do it the same way as above only leave it at 0 minutes of exercise, and 0 days per week of exercise. This will give you your TDEE without exercise. This is the way I do it. I then display my macros, set them in MFP (if you are using the free version of MFP you'll have to set the percentages instead of grams), then change your calorie goal to whatever -20% of your TDEE is. That way when you exercise it'll add calories for you. Then you should try to get as close to 0 calories left each day so you'll be eating more on days you exercise, and less on rest days.

My point is that 1000 calories likely isn't enough. I can't say that for sure because I do have friends that eat 1000 calories a day, then eat more on one or two days a week to make up for it when they exercise a lot. They do fine with it but in general it's not a good idea for most people. Everyone is different. You have to find what works for you and your body.

The point of all of this is not to diet, lose the weight, and then go back to eating the way you did. The point is to lose the weight while eating in a sustainable way that you can do the rest of your life after you transition to maintenance calories. This way you won't always have to come back and re-join MFP again after gaining 50 lbs. Yo-Yo dieting is not good for you, and as you get older it'll get harder and harder to lose the weight and the loose skin will stick around more. You're young, if you eat enough and exercise like you are doing you'll lose the weight at a normal rate and within a year or two you won't have much loose skin. But if lose it too fast, you're risking not only loose skin but poor health and fitness.

If you need help plugging in numbers to MFP let us know here, there are many of us who can help. IIFYM doesn't work for everyone, but it works for me. I use it to keep my muscle mass because it helps me lose fat without burning too much muscle by eating the proper amount of fat and protein daily. It can be used both ways, the first way I described is called "flexible" dieting. It means eat what you want as long as it fits in your macros and still lose fat because you stayed under your calorie goal. It sets your calories at a specific amount for every day of the week so you don't have to eat less on rest days (it averages calories over a period of a week). I, personally like to eat more on exercise days and less on rest days so I use it just to figure my TDEE without exercise, then I allow MFP to add calories as I go. But that's just what works best for ME.

http://www.bodyforwife.com/the-cardio-vs-weights-cheat-sheet/

From the skeletal muscle perspective it boils down to which muscle type, fast or slow twitched, you are favoring. Endurance exercises emphasis development of slow twitched muscle where as strength training favorite fast twitched. For strength training one is maximizing contractile protein density while endurance training emphasis on the increase of mitochondria density. (The two training regimes will differ in the pulmonary, cardiovascular, and neurological development.) The two muscular developments tend to crowd each other out (limited space within the muscle cells, energy demand and production, etc). In a nut shell, one gives you bulk and maximal strength, and the other for improved economy.

Three points to remember:

1. There are identifiable proteins in the muscle that contribute to its ability to produce high force at high rates (strength and power respectively).
2. There are also identifiable proteins and structural characteristics that confer high fatigue resistance (endurance).
3. There is no identifiable specific protein or structure that confers the quality "Strength-Endurance". When we train for strength-endurance, what we are really doing is training in a way that fails to stimulate either strength or endurance adaptations optimally. An example of this "best of neither worlds" approach is circuit training.

Stephen Seiller. "Exercise Physiology - The Methods and Mechanisms Underlying Performance"

With respect to the points, especially number 3, they do not necessary have to limit one's strive in maximizing "best of neither worlds" unless you are striving towards your genetic limits.

SueInAz wrote: »

fatoomalrowaiei wrote: »

Spliner1969 wrote: »

fatoomalrowaiei wrote: »

So for me i must eat 1600 calories
But i eat 1000 only not because i want to im just full
I do cardio workout(youtube video) for an hour
Or walk for 30min
Does that mean i have to eat what i have burned?!
Thank you so much!!!
And do i have to eat 1600??

How as your 1600 calories calculated? If that's your calorie goal for losing say 2lbs a week at a sedimentary level of exercise, then yes, most definitely you are not eating enough if you're not even getting to the 1600 AND exercising on top of that. You can get away with it for a while if you have lots of fat stores but you'll end up in bad shape over time, sick, injured, muscle loss, etc. Again, it depends on how you calculated your calories, what your stats are (height/weight/age/gender). If you'd like to share that information I'm sure people here will help you figure out a good plan. Are you tracking your calories with an app/device or just entering it manually on MFP?

Im really sorry to bother you, i just want to do everything right.. Not end up with loose skin or feel fatigue every time i exercise
Im 20yrs , female, i weigh 79.5kg (175lb) i exercise 4 times a week (im not sure if it is strength or cardio, for ex i do jillian michaels boost fat metabolism for an hour and idk if it is strength or cardio "also youtube videos i do for my arms, legs, chest,butt..etc for an hour too!,next day i do 30min on treadmill , so idk if this is right as in "mixing up" my strength and cardio exercises
^^^thats what i am worried about
As for food each meal i have carb fat and protein but i only get to 1000calorie
And i am only planning to lose 1-2pound a week
So I don't know if my exercises are okay ?!!
But im sure my meals are not!!
Sorry again and thank you

I'm pretty sure that Jillian Michaels workouts would be classified as cardio. Cardio is stuff you do that has you continuously moving to keep your heart rate higher. Strength training usually involves lifting weights, this could be your own body weight, in a series of movements called repetitions or "reps". Push ups are strength training.

Strength training can also become a cardio workout if you do the movements in such a way as to keep your heart rate high but this type of workout is not as effective for muscle growth over time as lifting progressively heavier barbells and dumbbells is.

no
body weight exercises are fine for muscle growth depending on your goals. jillian michaels stuff is both. power yoga is both.
for example, i do aerial yoga and lyra and am getting definition in my upper body. and it's just my body weight. many others who do this sort of work also work primarily with body weight.

there isn't a necessity to pick up weights unless a person chooses to

yes, if her workouts increase your heartrate, she is fine