Am I working out enough?
fitness_acc
Posts: 13 Member
Right now I weight about 80KG - I am 5"6.
I go to the gym 4-5 a week.
I start by using the bike, level 4, fo 30 mins:
- about 7-8 miles
- 120 calories burnt
I then use the machines (chest press, calf press and x2 for hips).
Then I run/jog for 20-30 mins (I am trying to build up to 5K).
I also go to a gym class for legs, stomach and butt once a week which kills me haha.
Should I make any adjustments?
My goal weight for now is 60KG.
I go to the gym 4-5 a week.
I start by using the bike, level 4, fo 30 mins:
- about 7-8 miles
- 120 calories burnt
I then use the machines (chest press, calf press and x2 for hips).
Then I run/jog for 20-30 mins (I am trying to build up to 5K).
I also go to a gym class for legs, stomach and butt once a week which kills me haha.
Should I make any adjustments?
My goal weight for now is 60KG.
1
Replies
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Weight loss means eating less than you burn. Are you weighing and logging all your food?
2 -
Enough for what?
The answer is going to be individual based on your fitness goals.
If you're asking if you're working out enough to reach your goal weight, that's going to depend more on the calories you're consuming. You could lose weight on that amount of exercise if you're in a calorie deficit. If you aren't in a deficit, no amount of exercise will result in weight loss.3 -
Weight loss means eating less than you burn. Are you weighing and logging all your food?
I am, I eat about 1000 calories on days I don't workout and 1200 on days I do.janejellyroll wrote: »Enough for what?
The answer is going to be individual based on your fitness goals.
Yes this is based on my goal weight.
3 -
It's not a good idea to eat so little. With around 40 pounds to lose you should be looking at .5-1lb a week loss. It looks like you're being too aggressive with your deficit and that's not going to be sustainable.5
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It's not a good idea to eat so little. With around 40 pounds to lose you should be looking at .5-1lb a week loss. It looks like you're being too aggressive with your deficit and that's not going to be sustainable.
That was the recommended amount on myfitnesspal, how many calories would you suggest?1 -
You are either undereating or underlogging. Your goal is a number to hit, not to stay under.fitness_acc wrote: »I am, I eat about 1000 calories on days I don't workout and 1200 on days I do.3 -
kommodevaran wrote: »
You are either undereating or underlogging. Your goal is a number to hit, not to stay under.fitness_acc wrote: »I am, I eat about 1000 calories on days I don't workout and 1200 on days I do.
So what should I be aiming for?0 -
I've never seen MFP recommend lower than 1000 calories a day. I didn't think that was even possible.
I'm 5'7" and I started at 205 in June. I'm down to 184 now and I'm sedentary. I eat 1430 if I don't exercise. If I walk 5 miles one day I go up to around 1800 calories. I'm steadily losing a pound a week.4 -
Only 1200 calories and you excersise that much? I hope you are eating some Calories back. It seems it's not sustainable, in the long run you will end up feeling tired and hungry. I eat 1700 with very little excersise. I only weigh 112lbs.2
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your working out way to much for how much your eating, Which is WAY to little. I know its hard to hear people say it, But its not going to happen overnight. Your body literally cant burn fat that fast, It turns to muscle and eats that up past a certain deficit. You need to fuel your body. Treat it well and you will get your results, Just stop trying to be so aggressive. Treat your body kindly, You DONT need to suffer. Dieting needs to be enjoyable, Youll avoid damaging your body/hormones and be able to maintain it long term. As your going your going to burn our, Binge eat, And give up. And if you somehow managed to keep going, Your workouts would suffer and youd burn less calories doing the same stuff simply because you cant do them well enough. Youll be to tired to jog at a good speed for the time. Youll slow down and become sluggish and feel horrible.
Try to think of it as how you will eat/workout at your ideal weight, Forever. Add in more fruits and veg and healthy fats. Fuel your activity with proper calories, Work out moderately (although its not even needed to lose weight just health) Dont let it become an unhealthy obsession. Love your body and let it love you back. Focus on health and happiness Vs fast results and a number on the scale. Your body needs fuel to transform the way you want it to, I guarentee you dont want to look like a starvation victim. That amount of damage done is hard to repair.
And yes as said although it has nothing to do with this particular thread, Get a food scale. Although for this thread its a reversed recomendation. For you you want to focus on getting ENOUGH calories and nutrition in, Most people focus on getting to few. Honestly please just listen to people, Theres alot of smart people here who have been there done that and come out on top. Weve learned through painful trial and error, And you can seriously avoid alot of it all together just opening your mind to the information.5 -
Without some indication of specific limitations or goals that require that work-out plan, I would say you are both working out too little and too much.
Too much - you say you go to the gym four to five times a week, but you describe a single workout that you apparently do every time? For the lifting, your muscles need rest days between workouts. That's impossible doing the same workout five times a week, and it's impossible doing the same workout four times a week every week (theoretically you could manage four times a week in alternating weeks, and three times a week in the intervening weeks). You build muscles on rest/recovery days, not the days you go to the gym.
Too little - you don't say anything about your goals from this workout, so it's possible there's some information you haven't provided that makes the lifting part of your workout appropriate, but barring that, it sounds like a random set of exercises targeting isolated, small to medium-size muscles (too little -- learn and incorporate compound lifts). Then once a week you have a class that sounds like it targets larger muscles and muscles groups (but only once a week).4 -
What calorie goal did MFP give you? 1300-1600 calories is a good goal, to lose 0.5 to 0.75 kilos pr week (1% of your total bodyweight is a handy rule of thumb). You should also eat back part of your exercise calories.fitness_acc wrote: »kommodevaran wrote: »
You are either undereating or underlogging. Your goal is a number to hit, not to stay under.fitness_acc wrote: »I am, I eat about 1000 calories on days I don't workout and 1200 on days I do.
So what should I be aiming for?1 -
fitness_acc wrote: »Weight loss means eating less than you burn. Are you weighing and logging all your food?
I am, I eat about 1000 calories on days I don't workout and 1200 on days I do.janejellyroll wrote: »Enough for what?
The answer is going to be individual based on your fitness goals.
Yes this is based on my goal weight.
Why are you eating so little?1 -
Thanks everyone, I've read your comments and will definitely try to improve!3
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kommodevaran wrote: »
What calorie goal did MFP give you? 1300-1600 calories is a good goal, to lose 0.5 to 0.75 kilos pr week (1% of your total bodyweight is a handy rule of thumb). You should also eat back part of your exercise calories.fitness_acc wrote: »kommodevaran wrote: »
You are either undereating or underlogging. Your goal is a number to hit, not to stay under.fitness_acc wrote: »I am, I eat about 1000 calories on days I don't workout and 1200 on days I do.
So what should I be aiming for?
It gave me 1260 caloriesjanejellyroll wrote: »fitness_acc wrote: »Weight loss means eating less than you burn. Are you weighing and logging all your food?
I am, I eat about 1000 calories on days I don't workout and 1200 on days I do.janejellyroll wrote: »Enough for what?
The answer is going to be individual based on your fitness goals.
Yes this is based on my goal weight.
Why are you eating so little?
I was eating what MFP recommended on workout days and a little less on other days because I only eat when I am hungry/don't want to overeat when I'm not being active.
1 -
fitness_acc wrote: »
I was eating what MFP recommended on workout days and a little less on other days because I only eat when I am hungry/don't want to overeat when I'm not being active.
MFP doesn't take your exercise into account. You can't overeat on days when you don't exercise because MFP assumes that you won't. The calorie goal is based on your non-exercise activity level. When you exercise, it's designed for you to actually eat *more* than your goal.6 -
janejellyroll wrote: »fitness_acc wrote: »
I was eating what MFP recommended on workout days and a little less on other days because I only eat when I am hungry/don't want to overeat when I'm not being active.
MFP doesn't take your exercise into account. You can't overeat on days when you don't exercise because MFP assumes that you won't. The calorie goal is based on your non-exercise activity level. When you exercise, it's designed for you to actually eat *more* than your goal.
That wasn't very clear, should I aim for around 1260 on days off and more on days on then?4 -
fitness_acc wrote: »janejellyroll wrote: »fitness_acc wrote: »
I was eating what MFP recommended on workout days and a little less on other days because I only eat when I am hungry/don't want to overeat when I'm not being active.
MFP doesn't take your exercise into account. You can't overeat on days when you don't exercise because MFP assumes that you won't. The calorie goal is based on your non-exercise activity level. When you exercise, it's designed for you to actually eat *more* than your goal.
That wasn't very clear, should I aim for around 1260 on days off and more on days on then?
1260 is your base. Get it every day and eat more on days your more active.3 -
fitness_acc wrote: »janejellyroll wrote: »fitness_acc wrote: »
I was eating what MFP recommended on workout days and a little less on other days because I only eat when I am hungry/don't want to overeat when I'm not being active.
MFP doesn't take your exercise into account. You can't overeat on days when you don't exercise because MFP assumes that you won't. The calorie goal is based on your non-exercise activity level. When you exercise, it's designed for you to actually eat *more* than your goal.
That wasn't very clear, should I aim for around 1260 on days off and more on days on then?
Yep, 1,260 is what MFP calculates (based on your current weight and the activity level you provided when you set your goals) you will need to lose weight on days when you don't exercise.
On days when you do, MFP's designers intended you to log your exercise. It will then estimate the calories burnt from the exercise and add them to your goal. So let's say MFP estimates that your exercise burns 140 calories. Your new calorie goal for that day would be 1,400 calories (the original 1,260 plus the 140 burnt through exercise). Sometimes people find that MFP overestimates the calories burnt, so they only eat a portion of them back until they can see how accurate it is. They start, for example, with 50% or so and then give it a few weeks to see how that impacts their rate of weight loss.5 -
janejellyroll wrote: »fitness_acc wrote: »janejellyroll wrote: »fitness_acc wrote: »
I was eating what MFP recommended on workout days and a little less on other days because I only eat when I am hungry/don't want to overeat when I'm not being active.
MFP doesn't take your exercise into account. You can't overeat on days when you don't exercise because MFP assumes that you won't. The calorie goal is based on your non-exercise activity level. When you exercise, it's designed for you to actually eat *more* than your goal.
That wasn't very clear, should I aim for around 1260 on days off and more on days on then?
Yep, 1,260 is what MFP calculates (based on your current weight and the activity level you provided when you set your goals) you will need to lose weight on days when you don't exercise.
On days when you do, MFP's designers intended you to log your exercise. It will then estimate the calories burnt from the exercise and add them to your goal. So let's say MFP estimates that your exercise burns 140 calories. Your new calorie goal for that day would be 1,400 calories (the original 1,260 plus the 140 burnt through exercise). Sometimes people find that MFP overestimates the calories burnt, so they only eat a portion of them back until they can see how accurate it is. They start, for example, with 50% or so and then give it a few weeks to see how that impacts their rate of weight loss.
Okay that makes a lot more sense now, thank you!3 -
Weight loss happens in the kitchen, fitness in the gym. Eat within your recommended calorie limits, and eat back at least half of what MFP lists as your exercise calories
Don't make the mistake of undereating if you're exercising a lot, more is not always better in the case of calorie deficits.0 -
lynn_glenmont wrote: »Without some indication of specific limitations or goals that require that work-out plan, I would say you are both working out too little and too much.
Too much - you say you go to the gym four to five times a week, but you describe a single workout that you apparently do every time? For the lifting, your muscles need rest days between workouts. That's impossible doing the same workout five times a week, and it's impossible doing the same workout four times a week every week (theoretically you could manage four times a week in alternating weeks, and three times a week in the intervening weeks). You build muscles on rest/recovery days, not the days you go to the gym.
Too little - you don't say anything about your goals from this workout, so it's possible there's some information you haven't provided that makes the lifting part of your workout appropriate, but barring that, it sounds like a random set of exercises targeting isolated, small to medium-size muscles (too little -- learn and incorporate compound lifts). Then once a week you have a class that sounds like it targets larger muscles and muscles groups (but only once a week).
@fitness_acc some very good points here ^2
This discussion has been closed.
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