Implementing Workouts
tannic2k5465
Posts: 12 Member
Recently I took a health class and lost five pounds.
My focus is losing weight while maintaining muscle; I'm not looking to bulk up. I know once I start working out, I know I will eat more.
Any suggestions?
Do I eat before and after working out? Ex) Eating protein and a carb. I've thought about eating a sandwich an hour before and eating a well balanced meal afterwards.
My focus is losing weight while maintaining muscle; I'm not looking to bulk up. I know once I start working out, I know I will eat more.
Any suggestions?
Do I eat before and after working out? Ex) Eating protein and a carb. I've thought about eating a sandwich an hour before and eating a well balanced meal afterwards.
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Replies
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If your goal is to lose weight, why will you eat more once you start working out?
When you eat is entirely up to you. It makes no difference aside from your own personal preference.0 -
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Working out may increase your appetite, but it's your choice as to how much extra you consume (or don't). The VAST majority of people who think/feel they have a free license to chow down due to a workout aren't doing it in such a way as to "replenish nutrients." Exactly what nutrients do you anticipate needing to be replenished and have you been keeping tabs on exact intake levels as-is? How are you going to determine what specific nutrients need replenishing, and in what quantities? If you eat a variety of healthy, nutritious foods in appropriate quantities, you can lose weight and still not be deficient in any nutrients.0
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Meal timing is irrelevant to 99.9% of people. Unless you are Usain Bolt or Michael Phelps trying to get that final 0.1% advantage, just eat when you're hungry.
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If you're using MFP's numbers then it's reasonable and expected to add in exercise calories for consumption.
As stated in the picture, meal timing itself isn't going to be relevant for anyone but elite athletes. Some people prefer something before hand, some after, and some just stick with their regular meals. Figure out what works best for you.2 -
tannic2k5465 wrote: »
What type of workouts are you doing, for how long, and how often?
If your goal is weight loss, replenishing nutrients is one thing... replenishing calories is something else.
Sorry, I'm not trying to be snarky here, I'm just not sure where to go with this based on partial thoughts.
Maybe start with the basics? If your goal is to lose weight, then you'll need to maintain a calorie deficit. When you eat your calories is largely meaningless aside from personal preference. Unless you're doing significant cardio, the need to replenish nutrients to the body is largely irrelevant.1 -
Working out may increase your appetite, but it's your choice as to how much extra you consume (or don't). The VAST majority of people who think/feel they have a free license to chow down due to a workout aren't doing it in such a way as to "replenish nutrients." Exactly what nutrients do you anticipate needing to be replenished and have you been keeping tabs on exact intake levels as-is? How are you going to determine what specific nutrients need replenishing, and in what quantities? If you eat a variety of healthy, nutritious foods in appropriate quantities, you can lose weight and still not be deficient in any nutrients.quiksylver296 wrote: »Meal timing is irrelevant to 99.9% of people. Unless you are Usain Bolt or Michael Phelps trying to get that final 0.1% advantage, just eat when you're hungry.
Thanks for the info.
I know I will be hungry more because I tend to over do it or put everything into a workout. I'm looking to eat the right food instead going to the nearest fast food.0 -
Focus on training effectively and wisely (which includes not doing too much too soon plus progressing at a sensible rate) using a well designed program - that should be your priority.
What is your training plan?
As long as your have an overall healthy/nutritious diet (an above average amount of protein is a good idea) and avoid an excessive calorie deficit that side of things really doesn't need a lot a lot of your attention, for ordinary p[people a weight training session really does just fit in your day with no special foods or timing required.0 -
If you're using MFP's numbers then it's reasonable and expected to add in exercise calories for consumption.
As stated in the picture, meal timing itself isn't going to be relevant for anyone but elite athletes. Some people prefer something before hand, some after, and some just stick with their regular meals. Figure out what works best for you.
MFP= something fitness pal?
I'm tracking everything I consume if that is what you're asking. Staying in a negative calorie deficient.0 -
You are also supposed to track your exercise on MyFitnessPal (MFP).
For example:
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tannic2k5465 wrote: »
What type of workouts are you doing, for how long, and how often?
If your goal is weight loss, replenishing nutrients is one thing... replenishing calories is something else.
Sorry, I'm not trying to be snarky here, I'm just not sure where to go with this based on partial thoughts.
Maybe start with the basics? If your goal is to lose weight, then you'll need to maintain a calorie deficit. When you eat your calories is largely meaningless aside from personal preference. Unless you're doing significant cardio, the need to replenish nutrients to the body is largely irrelevant.
I haven't started working out but I know from past experience, I've literally ate a lot afterwards.
After the class, I want to start with cardio since I'm losing weight. Do strength training later down the line. Goal is 2 to 3 times a week.0 -
Focus on training effectively and wisely (which includes not doing too much too soon plus progressing at a sensible rate) using a well designed program - that should be your priority.
What is your training plan?
As long as your have an overall healthy/nutritious diet (an above average amount of protein is a good idea) and avoid an excessive calorie deficit that side of things really doesn't need a lot a lot of your attention, for ordinary p[people a weight training session really does just fit in your day with no special foods or timing required.
I don't have a training plan but I plan to start out with Cardio and put in strength training down the line. For strength, I'm thinking cheat press, military press, etc.0 -
tannic2k5465 wrote: »Focus on training effectively and wisely (which includes not doing too much too soon plus progressing at a sensible rate) using a well designed program - that should be your priority.
What is your training plan?
As long as your have an overall healthy/nutritious diet (an above average amount of protein is a good idea) and avoid an excessive calorie deficit that side of things really doesn't need a lot a lot of your attention, for ordinary p[people a weight training session really does just fit in your day with no special foods or timing required.
I don't have a training plan but I plan to start out with Cardio and put in strength training down the line. For strength, I'm thinking cheat press, military press, etc.
Don't design your own strength program when you don't know what you are doing.
That's a recipe for wasting your effort in the gym and getting really poor results.3 -
tannic2k5465 wrote: »Working out may increase your appetite, but it's your choice as to how much extra you consume (or don't). The VAST majority of people who think/feel they have a free license to chow down due to a workout aren't doing it in such a way as to "replenish nutrients." Exactly what nutrients do you anticipate needing to be replenished and have you been keeping tabs on exact intake levels as-is? How are you going to determine what specific nutrients need replenishing, and in what quantities? If you eat a variety of healthy, nutritious foods in appropriate quantities, you can lose weight and still not be deficient in any nutrients.quiksylver296 wrote: »Meal timing is irrelevant to 99.9% of people. Unless you are Usain Bolt or Michael Phelps trying to get that final 0.1% advantage, just eat when you're hungry.
Thanks for the info.
I know I will be hungry more because I tend to over do it or put everything into a workout. I'm looking to eat the right food instead going to the nearest fast food.
Good as it sounds, overdoing or putting everything into every workout is not the best route toward fitness (it's more likely to lead to fatigue or injury, especially for beginners). Just do some cardio activity you find fun, at an intensity that's a bit challenging at the time, but that doesn't leave you exhausted for the rest of your daily life.
(That's especially true if your main goal is weight loss: Overdoing exercise duration/intensity leads to fatigue, fatigue leads to less activity in daily life (more resting, less energy in job/chores/other hobbies), and to more rest/sleep. Doing less activity in daily life means you're burning fewer calories in daily life, wiping out some of the calorie benefit from the exercise. Counterproductive. And that's even before considering that doing too much, too soon, leads a bunch of people to burn out, and quit. Exercise should be fun, not miserable.)
So, do something fun, and don't exhaust yourself. Take rest days, and increase duration and/or intensity gradually. That's a smarter way to work out and get fit.
When you're ready to add some strength exercise, don't just make up something, do a well-designed program, as sijomial recommended. To find one, read this thread:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
You may find that if you gradually increase exercise, avoiding the "going all out every time" trap, you won't see giant changes in appetite. Just eat on a normal schedule for you, and if you tend to fall for fast food or something when hungry, make it a habit to carry some small, shelf-stable snacks (I keep 100 calorie packets of nuts and dry-roasted soybeans in my car. I don't like protein bars, but some people do, and they're an option.)
Adjust your eating schedule as needed gradually, with your exercise schedule adjustments.2
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