My stats for a week. Am I doing enough?
HappilyLifts
Posts: 429 Member
I have been inspired by fat2fit radio's calculators and have been counting calories and exercising to the recommendations I got for:
female, age 43, 205 pounds with a goal weight of 160 and body fat % (from my bathroom scales) of 39.8%
BMR around 1600
TDEE 2269 if moderately active
I have done 4 days of exercise this week (just over 3 hours worth) keeping my Polar FT7 HRM in the 'fitness' zone. I want to raise my metabolism so I do a mixture of strength, steady cardio, tabata and interval training.
I've been nerdy and done some number crunching and this is what I came up with:
calories consumed over 7 days 15084 (2154 per day on average)
net calories over 7 days 13468 (1924 per day on average)
calories burned with exercise over 7 days 2125
I am getting at least 6 glasses of water a day, plus fluid in coffee, squash, juices and herbal teas.
I am trying to eat at least 100g protein per day.
Sometimes I find it difficult to get above 2000 cals per day so am eating some processed foods to bump up the calories (and feed my sweet tooth so that I don't give up altogether).
I guess I am looking for reassurance from someone more experienced than me that I am doing the right thing to:
build muscle and boost metabolism
lose fat at the same time
I realise this may not be the quickest way, but I want a change for life, and I don't want to be thinner and flabby, so I am prepared for changes to take some time while I build a bit of muscle. On the other hand, I do get impatient when neither the scale nor the tape measure shows much change so it would be nice if I got some verbal feedback to keep me on track.
I haven't weighed after this week, nor taken measurements, so I have no idea if this has worked, as this week followed a week of not tracking anything (on holiday, yeah, I know, poor excuse!) and I have just finished my period so I am still feeling bloated and had put on a few pounds at the beginning of the week that I just number crunched.
So what do you think? Is there anything you would change? Am I eating enough, or should I eat a bit less?
Any advice gratefully received :flowerforyou:
female, age 43, 205 pounds with a goal weight of 160 and body fat % (from my bathroom scales) of 39.8%
BMR around 1600
TDEE 2269 if moderately active
I have done 4 days of exercise this week (just over 3 hours worth) keeping my Polar FT7 HRM in the 'fitness' zone. I want to raise my metabolism so I do a mixture of strength, steady cardio, tabata and interval training.
I've been nerdy and done some number crunching and this is what I came up with:
calories consumed over 7 days 15084 (2154 per day on average)
net calories over 7 days 13468 (1924 per day on average)
calories burned with exercise over 7 days 2125
I am getting at least 6 glasses of water a day, plus fluid in coffee, squash, juices and herbal teas.
I am trying to eat at least 100g protein per day.
Sometimes I find it difficult to get above 2000 cals per day so am eating some processed foods to bump up the calories (and feed my sweet tooth so that I don't give up altogether).
I guess I am looking for reassurance from someone more experienced than me that I am doing the right thing to:
build muscle and boost metabolism
lose fat at the same time
I realise this may not be the quickest way, but I want a change for life, and I don't want to be thinner and flabby, so I am prepared for changes to take some time while I build a bit of muscle. On the other hand, I do get impatient when neither the scale nor the tape measure shows much change so it would be nice if I got some verbal feedback to keep me on track.
I haven't weighed after this week, nor taken measurements, so I have no idea if this has worked, as this week followed a week of not tracking anything (on holiday, yeah, I know, poor excuse!) and I have just finished my period so I am still feeling bloated and had put on a few pounds at the beginning of the week that I just number crunched.
So what do you think? Is there anything you would change? Am I eating enough, or should I eat a bit less?
Any advice gratefully received :flowerforyou:
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Replies
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Hey Choccieaddict!
Well done!! It looks like you are making some great choices and doing so well on getting all of that excersize in! I am no expert by any means, but I would take a look at your sugar intake. Sugar is something that has really derailed me in the past, and the less I eat of it, the less I crave it. Simple carbs (anything with white flour) and starches are a no go for me as well, but everyone is different. I have found that a bit of dark chocolate gets ridi on my sweets cravings with less cals, less sugar and lots of yummy, lol. Frozen fruit (cherries!!! Nom!!!) is an awesome treat as well.
Keep up the hard work and keep learning about what works for you. Measuring often is a better gague of how you are doing than weight, and of course how you FEEL is the most important. You should be eating to feel energized, healthy, inspired and satisfied, not deprived. Good luck and feel free to add me if you want :flowerforyou:0 -
Excellent!!! Number crunching can be very useful even if not totally precise; it serves as a nice goal/reminder.
I don't see any weight training in the mix, did I miss something? If you are not doing any of that - whether it is free weight or body weight training, you are missing out on an amazing opportunity to build muscles and feel uber strong..and burn calories even when resting.0 -
hi again :-)Excellent!!! Number crunching can be very useful even if not totally precise; it serves as a nice goal/reminder.
I don't see any weight training in the mix, did I miss something? If you are not doing any of that - whether it is free weight or body weight training, you are missing out on an amazing opportunity to build muscles and feel uber strong..and burn calories even when resting.
I do bodyweight strength training (planks, superman, side planks, press ups, squats and lunges) and 4kg dumbells for bi and tricep work. I mix that in with tabata, steady intensity and interval trianing on the cross trainer, rower, stationary bike and treadmill. I'm also starting out with NROL4W and have a meeting with my personal trainer tomorrow so I will try to get her to mix the NROL4W training in with whatever she thinks will help.0 -
You are right about my sugar intake, as you can probably tell from my username :blushing:Hey Choccieaddict!
Well done!! It looks like you are making some great choices and doing so well on getting all of that excersize in! I am no expert by any means, but I would take a look at your sugar intake. Sugar is something that has really derailed me in the past, and the less I eat of it, the less I crave it. Simple carbs (anything with white flour) and starches are a no go for me as well, but everyone is different. I have found that a bit of dark chocolate gets ridi on my sweets cravings with less cals, less sugar and lots of yummy, lol. Frozen fruit (cherries!!! Nom!!!) is an awesome treat as well.
Keep up the hard work and keep learning about what works for you. Measuring often is a better gague of how you are doing than weight, and of course how you FEEL is the most important. You should be eating to feel energized, healthy, inspired and satisfied, not deprived. Good luck and feel free to add me if you want :flowerforyou:
Can you track sugars as well as carbs on MFP? I haven't checked.
I must try dark chocolate, not as keen on it, but tastes change given enough time.
Some days I feel energised (usually post workout), other days I feel drained!
Thanks for replying.0 -
A little update.
I found the lunch I'd planned too much quantity and only managed about half the rice I'd allowed. That means I have to find something else to spend the calories on...or maybe not...would it really make that much difference?!0 -
Hey lady, I hope you are a part of the group "Eat More to Weigh Less" because there is so much helpful information..
Well, protein should be closer to like .8gr to 1gr per lb of body fat....especially when you are trying to build muscle. NROLW4W gives the complete breakdown of the "why's".
You cut value is fine for right now...eat that everyday and make sure on high burn days to net at least your BMR. Usually when low caling for a while it is good to just remain consistent with fueling your body so it "trusts" you again that you will feed it.
Again, that is really brief, but there is tons of info out there and over 1500 people that are walking through the process along with myself and Kiki:-) We know eating more to weigh less really does work:-)0 -
hi again :-)Excellent!!! Number crunching can be very useful even if not totally precise; it serves as a nice goal/reminder.
I don't see any weight training in the mix, did I miss something? If you are not doing any of that - whether it is free weight or body weight training, you are missing out on an amazing opportunity to build muscles and feel uber strong..and burn calories even when resting.
I do bodyweight strength training (planks, superman, side planks, press ups, squats and lunges) and 4kg dumbells for bi and tricep work. I mix that in with tabata, steady intensity and interval trianing on the cross trainer, rower, stationary bike and treadmill. I'm also starting out with NROL4W and have a meeting with my personal trainer tomorrow so I will try to get her to mix the NROL4W training in with whatever she thinks will help.
You have a personal trainer to guide you - that's awesome!!0 -
Really excellent goals, and the number crunching always can tell you mentally that even if no weight lost in a week, you obviously had a deficit so it means fat was lost and energy stores went up.
The only improvement you got now is examining the workout routine, to get the most out of your available time.
Things like:
When you strength train, don't do the same muscles the next day except for recovery zone aerobics (Polar's "fat-burning" zone) to get blood into the area.
Strong interval sessions should be the same.
Intense cardio days should be followed by less intense days.
You are truly to the point that you are feeding the workout great, if you are sleep well you are giving recovery there, and sounds like you have 2 days off each week, hopefully opposite each other, and hopefully following a strong weight training session.
So your biggest improvement will again be making the workouts smarter.
For instance, which you don't do, you could do 60 min of intense cardio every single day but 1. That will start having less bang for the buck. Your body can't recover, can't make stronger, you end up not going as hard though it feels like it.
What is your daily routine through the week, and what is the effort of that workout?0 -
Oh, I was going to mention too, the great thing about eating more to keep the metabolism high, you can put in that chocolate every day if desired and if still under your daily goal.
You are obviously getting your nutritional needs in already at less calories, so now it's just about energy. And while good food is better, this also allows you to plan on things, and enjoy things.
If you have 1 serving of chocolate each day, how prone to splurge when you know you get some tomorrow? No need to, more tomorrow.0 -
Oh, I was going to mention too, the great thing about eating more to keep the metabolism high, you can put in that chocolate every day if desired and if still under your daily goal.
You are obviously getting your nutritional needs in already at less calories, so now it's just about energy. And while good food is better, this also allows you to plan on things, and enjoy things.
If you have 1 serving of chocolate each day, how prone to splurge when you know you get some tomorrow? No need to, more tomorrow.
I like this thinking
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bump0
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Is that a 2415 calorie deficit of your TDEE. So it's less than the 3500 to get a weight loss of 1 pound per week or have I got it wrong? So if you consumed 2000 calories daily instead of 2154 you would get the 3500 deficit??0
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Is that a 2415 calorie deficit of your TDEE. So it's less than the 3500 to get a weight loss of 1 pound per week or have I got it wrong? So if you consumed 2000 calories daily instead of 2154 you would get the 3500 deficit??
Math-wise you have it correct.
Reality-wise her TDEE is more than that, those estimates generally seem to be low, as she'll discover when weight loss is more than math would say.
TDEE 2269 if moderately active figure, that is goal weight TDEE from the fat2fit method she did. Current weight TDEE is probably more around 2722 daily burn.
So current TDEE 2722
Avg eat 2154 (hopefully working up to 2200)
Avg deficit - 569
So that is the deficit aspect, and is about 1lb a week, anything more than this regularly lost means her TDEE is in reality higher. If less than that, it's harder to say, because with exercise and eating enough come body improvements that add on LBM, not fat. So fat is still dropping while that is going up.
And then the other aspect of the numbers, eating enough.
Avg eat - 2154
Avg burn - 304
Avg net - 1851
So above the BMR she was wanting to be above so metabolism is as high as possible.0 -
Is that a 2415 calorie deficit of your TDEE. So it's less than the 3500 to get a weight loss of 1 pound per week or have I got it wrong? So if you consumed 2000 calories daily instead of 2154 you would get the 3500 deficit??
Math-wise you have it correct.
Reality-wise her TDEE is more than that, those estimates generally seem to be low, as she'll discover when weight loss is more than math would say.
TDEE 2269 if moderately active figure, that is goal weight TDEE from the fat2fit method she did. Current weight TDEE is probably more around 2722 daily burn.
So current TDEE 2722
Avg eat 2154 (hopefully working up to 2200)
Avg deficit - 569
So that is the deficit aspect, and is about 1lb a week, anything more than this regularly lost means her TDEE is in reality higher. If less than that, it's harder to say, because with exercise and eating enough come body improvements that add on LBM, not fat. So fat is still dropping while that is going up.
And then the other aspect of the numbers, eating enough.
Avg eat - 2154
Avg burn - 304
Avg net - 1851
So above the BMR she was wanting to be above so metabolism is as high as possible.
Thanks for the explanation.0 -
Hi Lucia, thanks for replying, yes, I am part of that groupHey lady, I hope you are a part of the group "Eat More to Weigh Less" because there is so much helpful information..
Well, protein should be closer to like .8gr to 1gr per lb of body fat....especially when you are trying to build muscle. NROLW4W gives the complete breakdown of the "why's".
You cut value is fine for right now...eat that everyday and make sure on high burn days to net at least your BMR. Usually when low caling for a while it is good to just remain consistent with fueling your body so it "trusts" you again that you will feed it.
Again, that is really brief, but there is tons of info out there and over 1500 people that are walking through the process along with myself and Kiki:-) We know eating more to weigh less really does work:-) I don't get as much time as I'd like to read all the threads but I do dip into it every few days.
I will continue to try and up my protein, I don't want to be flabby skinny so anything that helps build muscle will help.
I like the idea that being consistent with my calorie intake will persuade my body that starvation isn't around the corner so it can give up some of its fat. That makes sense.
Thanks again!0 -
yes, and I'm thankful. I don't know how long I will have access to her for, maybe another 6 months. When I went to my doctor last summer they identified that I was obese and put me on a free local programme for a year which gives me monthly visits to a nurse to talk about diet and lifestyle changes, a reduced fee to my local gym, which includes seeing a trainer every month for a program. I would never have set foot in the gym if it wasn't for their persuasion. The thought of exercising with strangers was very scary, but I'm ok now. I just stick my earphones in and get the job done :-)
hi again :-)Excellent!!! Number crunching can be very useful even if not totally precise; it serves as a nice goal/reminder.
I don't see any weight training in the mix, did I miss something? If you are not doing any of that - whether it is free weight or body weight training, you are missing out on an amazing opportunity to build muscles and feel uber strong..and burn calories even when resting.
I do bodyweight strength training (planks, superman, side planks, press ups, squats and lunges) and 4kg dumbells for bi and tricep work. I mix that in with tabata, steady intensity and interval trianing on the cross trainer, rower, stationary bike and treadmill. I'm also starting out with NROL4W and have a meeting with my personal trainer tomorrow so I will try to get her to mix the NROL4W training in with whatever she thinks will help.
You have a personal trainer to guide you - that's awesome!!
Two hours til I see her and get my new program. I know it's going to be hard all over again, but I must be getting stronger! Last time she changed the program I wanted to give up but I stuck it out and it's gradually got a little easier.0 -
Really excellent goals, and the number crunching always can tell you mentally that even if no weight lost in a week, you obviously had a deficit so it means fat was lost and energy stores went up.
The only improvement you got now is examining the workout routine, to get the most out of your available time.
Things like:
When you strength train, don't do the same muscles the next day except for recovery zone aerobics (Polar's "fat-burning" zone) to get blood into the area.
Strong interval sessions should be the same.
Intense cardio days should be followed by less intense days.
You are truly to the point that you are feeding the workout great, if you are sleep well you are giving recovery there, and sounds like you have 2 days off each week, hopefully opposite each other, and hopefully following a strong weight training session.
So your biggest improvement will again be making the workouts smarter.
For instance, which you don't do, you could do 60 min of intense cardio every single day but 1. That will start having less bang for the buck. Your body can't recover, can't make stronger, you end up not going as hard though it feels like it.
What is your daily routine through the week, and what is the effort of that workout?
thanks, I like your idea that I can use my number crunching to remind me that I'm doing the right thing even if the scale and tape measure doesn't tell me that!
Thus far (as of January, when I started making exercise a regular thing) I have exercised on Mondays, Wednesdays and Fridays at the gym, or with a DVD, sometime on a Sunday I will get in a brisk walk or gentle bike ride with my husband. Weekdays are my sweat days though. No messing. I'm there to work hard and get done in 45 minutes. I sweat buckets and my HRM always registers average HR of around 165 and maximum of 183, in the 'fitness' zone rather than 'fat burning' zone.
This might change from today though. I'm seeing a trainer and she will be changing my plan. At the moment in 45 minutes I do:
4 minutes tabata on the cross trainer
2 sets of 15 lunges (getting better at these, trailing knee is almost to the floor) and 15 squats (thighs are parallel to the floor, proud of!)
4 minute 1000m row, aiming to get faster, but at the moment I am maintaining at 4:48 (previously I was doing 500m in 2: 17, twice with a minute to recover)
20 secs of plank, then side planks then superman. 2 sets.
8 minutes interval training on the bike (working up a hill then back down, changing up/down resistance every minute with two minutes at the 'top'/hardest) or treadmill power walk 1 minute flat: 1 minute incline
2 sets of 12 bicep curls and shoulder press with 4kg dumbells followed by 12 tricep extensions overhead
Plus warm up and cool down of course.
I would like to change it up as I'm getting less motivated with that now and find myself skipping a minute here and there sometimes, although most of it is still challenging.
Other than that I am pretty sedentary in my work as I tutor and mark exam papers. Always rushing though after my family and mentally beat by the end of the day.0 -
my philosophy exactly. I could argue this one til I'm blue in the face with my 18 year old son who thinks I should just give it up completely. It does work, I haven't gorged since last summer!If you have 1 serving of chocolate each day, how prone to splurge when you know you get some tomorrow? No need to, more tomorrow.0 -
Hi Choccieaddict,
Yes you can track sugar with MFP. Go in to the Food tab, then Settings (just under the row of tabs) and you can choose among a good range of nutrients to track.
Good luck.0 -
ok, that's great thanks. All I need to do now if figure out how much is too much :laugh:Hi Choccieaddict,
Yes you can track sugar with MFP. Go in to the Food tab, then Settings (just under the row of tabs) and you can choose among a good range of nutrients to track.
Good luck.0 -
Reality-wise her TDEE is more than that, those estimates generally seem to be low, as she'll discover when weight loss is more than math would say.
TDEE 2269 if moderately active figure, that is goal weight TDEE from the fat2fit method she did. Current weight TDEE is probably more around 2722 daily burn.
Now this is where I get confused. I was listening to one of the fat2fit podcasts and it also suggested you could plug in your current (undesired) weight as your goal weight. I can't remember why they suggested doing this, but reading your point above reminded me of that option.
What is LBM?So current TDEE 2722
Avg eat 2154 (hopefully working up to 2200)
Avg deficit - 569
So that is the deficit aspect, and is about 1lb a week, anything more than this regularly lost means her TDEE is in reality higher. If less than that, it's harder to say, because with exercise and eating enough come body improvements that add on LBM, not fat. So fat is still dropping while that is going up.
Also, while it has crossed my mind, still a little confused as you can tell, does the moderate acitivity TDEE include a deficit of 500 calories that I would eat, as well as a deficit for the 3-5 days exercise? i.e. enough to drop 2lbs per week (7000 calorie deficit per week)?
Exactly. Not interested in losing muscle just so that I see a lower number on the scale. Only interested in fat loss and muscle gain :-)
So above the BMR she was wanting to be above so metabolism is as high as possible.0 -
well, here I am after my meeting with the trainer, a little update (I really should keep a blog!)
She reckons she can see significant strength gains since we last met at the beginning of March. I guess she's right. I've gone from doing side planks on my knees to side planks on my heels with rotations! Super excited, never dreamed I would be doing 6 of these on each side! :bigsmile:
Here's my new program:
Monday and Wednesdays:
cross trainer - tabata training for 4 minutes, shifting up one resistance level
arm cycler - 5 minutes with alternate had positions, level 3
stationary bike - 8 minutes, climbing a hill through levels 5 to 8, a minute at each level and two minutes at the top and then back down again
exercises on a foam roller - tricep extensions 3kg weights, 3 sets of 12, and chest press with 4kg weights, 3 sets of 12. Alternate with no rests
balanced on two little balance pods - lateral raises with 2kg weights, 3 sets of 12, and bicep curls with 3kg weights, 3 sets of 12. Alternate with no rests.
Plank, but this time moving my each foot out to the side alternately. As many as I can manage with good form.
Side plank, with rotation. Work up from 6 rotations.
Superman, with arms extended instead of touching ears.
Lunges onto a box with knee raise. 2 sets of 12 with no rest, alternating with:
Squats with a front raise of 2kg weights. 2 sets of 12.
Fridays:
as above but cross trainer moves away from tabata training, instead I will do a minute at levels 5 and 6 with arms, a minute each at levels 7, 8 and 9 with no arms, and then repeat until I get back down to level 5 (about 10 minutes)
stepper - 3 minutes level 5 (first time I've tried this. Total killer!)
If I want to stay active on Tuesdays and Thursdays she recommends pilates or yoga, or I can do my Turbofire or other DVDs. Weekends are rest days.
Cleared up a few queries I had about my HRM saying my max heart rate registers at 183 when I'm doing tabata stuff and about whether to workout 5 days a week when thigh muscles are still burning.
If my weight and inches don't change in 6 weeks time she wants to go over my nutrition with me.
That's it...oh, and I love her - her eyes popped when I told her I was 43. She thought I was about 35. Made my day
:laugh:
So all that's to be done is knuckle down, keep number crunching and hopefully report back with some noticeable progress in 6 weeks time (beyond my strength improvements).0 -
Now this is where I get confused. I was listening to one of the fat2fit podcasts and it also suggested you could plug in your current (undesired) weight as your goal weight. I can't remember why they suggested doing this, but reading your point above reminded me of that option.
What is LBM?
Also, while it has crossed my mind, still a little confused as you can tell, does the moderate acitivity TDEE include a deficit of 500 calories that I would eat, as well as a deficit for the 3-5 days exercise? i.e. enough to drop 2lbs per week (7000 calorie deficit per week)?
Exactly. Not interested in losing muscle just so that I see a lower number on the scale. Only interested in fat loss and muscle gain :-)
Correct, current weight as goal weight on fat2fit means you get current weight TDEE. Minus goal weight TDEE, means deficit being done. Underestimated in every case I've seen, as your real TDEE is higher than estimated.
LBM - Lean Body Mass, non-fat - bones, water, muscles, ect.
That fat2fit method includes a deficit that is wise enough to keep you above your BMR on avg. You won't know what the true deficit is until you lose regularly, and even that won't be correct because you are adding good things while loosing the fat.
Because dropping 2 lbs weekly may not be realistic for extended period of time. Probably could be accomplished until metabolism slowed it down to or below what you would have gotten anyway, but then slower then needed.
Don't recall if you said you used the bodyfat% in the fat2fit - but you should. Makes it more correct.
That being said, probably will be close to 2lbs of fat anyway, even if scale only showed drops of 1-1.5 lbs.0 -
Here's my new program:
Monday and Wednesdays:
cross trainer - tabata training for 4 minutes, shifting up one resistance level
arm cycler - 5 minutes with alternate had positions, level 3
stationary bike - 8 minutes, climbing a hill through levels 5 to 8, a minute at each level and two minutes at the top and then back down again
exercises on a foam roller - tricep extensions 3kg weights, 3 sets of 12, and chest press with 4kg weights, 3 sets of 12. Alternate with no rests
balanced on two little balance pods - lateral raises with 2kg weights, 3 sets of 12, and bicep curls with 3kg weights, 3 sets of 12. Alternate with no rests.
Plank, but this time moving my each foot out to the side alternately. As many as I can manage with good form.
Side plank, with rotation. Work up from 6 rotations.
Superman, with arms extended instead of touching ears.
Lunges onto a box with knee raise. 2 sets of 12 with no rest, alternating with:
Squats with a front raise of 2kg weights. 2 sets of 12.
Fridays:
as above but cross trainer moves away from tabata training, instead I will do a minute at levels 5 and 6 with arms, a minute each at levels 7, 8 and 9 with no arms, and then repeat until I get back down to level 5 (about 10 minutes)
stepper - 3 minutes level 5 (first time I've tried this. Total killer!)
If I want to stay active on Tuesdays and Thursdays she recommends pilates or yoga, or I can do my Turbofire or other DVDs. Weekends are rest days.
Cleared up a few queries I had about my HRM saying my max heart rate registers at 183 when I'm doing tabata stuff and about whether to workout 5 days a week when thigh muscles are still burning.
HRM - if you've seen 183 and didn't have to stop immediately, your max HR is higher. And that being incorrect as a stat in your HRM means calorie burn estimates are over-inflated. And since you are correctly eating them back, that should be corrected.
On your personal stat setting page, find the max HR value (probably 220-age), and set it to 185 at least. Women have the most inaccuracies possible on max HR stat and calc's. Though mine is way off too. Tested 194, and at 43, would be 177 by calc, which is probably where your's is too.
If muscles are sore on in-between days, very slow cardio is in order, or yoga as suggested. I'd still walk to get some blood flow into area.
I'd say put a rest day opposite the other one though, so Sat rest after that harder Fri, and Tue. Make Sun a harder cardio session of something you enjoy. Not interval style since you'll do that on Monday already, but higher sustained intensity, like 150 HR. That way you are using this newer stronger muscle with something longer and harder, and after a rest day, so it'll feel great then.
Personal opinion, based on some logic.
Now, I've always wondered why some workout programs with supposedly a focus on weight loss assistance, also seem to focus on improving the muscle least likely to help in that effort.
Muscle burns fat 24x7, slightly more cal's than fat when at rest, but when used, much more of course.
What muscle is going to burn more and be used more - the biggest muscle groups. So does that mean your tricep, or hamstring? Bicep, or quad?
Just seems to be a lot of focus in those workouts on NOT the biggest muscle groups. Meaning if you only have 45 min available, why not get the most bang for the buck.
At the start it's fine to get an overall strengthening goal accomplished, but then, for a little while, it really helps to get the biggest muscles strong and burning, assist fat burning, and then move back to the smaller muscles.
For instance triceps for flabby arms won't do any good if muscle is hidden by fat on top, still flabby. And if time/energy taken to do triceps could have been spent doing bigger muscles (chest which works the tri's anyway), then fat would be burned off quicker, and it still gets a workout too.
Just saying, for upper body, bent over rows, bench press, will work tri's and bi's automatically, and the bigger muscle too. Add in military press and lat pull-down, you just did them again, and bigger muscles. 4 big muscles on upper body.
On lower, squats are great for getting glute and quad, but I'd get hamstrings in there too.
The superman for back is worked in squats already. planks is such a little muscle, do a little time there and give some to ham's. Forget the arm cycle time and add in bench. Skip foam roller and balance.
Just thoughts for the future. Because the balancing stuff and core will be so much easier with less weight to carry around, and they don't really cause a great workout for calorie burn.0 -
Now this is where I get confused. I was listening to one of the fat2fit podcasts and it also suggested you could plug in your current (undesired) weight as your goal weight. I can't remember why they suggested doing this, but reading your point above reminded me of that option.
What is LBM?
Also, while it has crossed my mind, still a little confused as you can tell, does the moderate acitivity TDEE include a deficit of 500 calories that I would eat, as well as a deficit for the 3-5 days exercise? i.e. enough to drop 2lbs per week (7000 calorie deficit per week)?
Exactly. Not interested in losing muscle just so that I see a lower number on the scale. Only interested in fat loss and muscle gain :-)
Correct, current weight as goal weight on fat2fit means you get current weight TDEE. Minus goal weight TDEE, means deficit being done. Underestimated in every case I've seen, as your real TDEE is higher than estimated.
LBM - Lean Body Mass, non-fat - bones, water, muscles, ect.
That fat2fit method includes a deficit that is wise enough to keep you above your BMR on avg. You won't know what the true deficit is until you lose regularly, and even that won't be correct because you are adding good things while loosing the fat.
Because dropping 2 lbs weekly may not be realistic for extended period of time. Probably could be accomplished until metabolism slowed it down to or below what you would have gotten anyway, but then slower then needed.
Don't recall if you said you used the bodyfat% in the fat2fit - but you should. Makes it more correct.
That being said, probably will be close to 2lbs of fat anyway, even if scale only showed drops of 1-1.5 lbs.
thanks for clearing up those queries. So, if I understand this correctly, is I find the difference between the TDEEs based on my current weight and on my goal weight, that will tell me my calorie defecit for the day? Not sure that I've understood it still, but it doesn't matter too much. There must be an easier way to figure out how many calories to eat LOL.
I discovered that my bathroom scales can read body fat percentage. Wish I hadn't looked (39.8% ugh!)0 -
Yes, it must be, I felt challenged but not like I was going to faint or anything
HRM - if you've seen 183 and didn't have to stop immediately, your max HR is higher.
that's a shame! I quite like recording a burn in excess of 500 each time I go to the gym!And that being incorrect as a stat in your HRM means calorie burn estimates are over-inflated.
I did that a few weeks ago, but I didn't really think about the effect this would have on calorie burn estimates at the time.And since you are correctly eating them back, that should be corrected.
On your personal stat setting page, find the max HR value (probably 220-age), and set it to 185 at least.
thanks that's interesting. So I could set my HRM to that figure and get a more accurate calorie burn estimate?Women have the most inaccuracies possible on max HR stat and calc's. Though mine is way off too. Tested 194, and at 43, would be 177 by calc, which is probably where your's is too.
thanks, something to consider. Might have to persuade the husband to do a bike ride or something. I suffer enough guilt for the time I spend during the week away from home (not that I should feel guilty!)If muscles are sore on in-between days, very slow cardio is in order, or yoga as suggested. I'd still walk to get some blood flow into area.
I'd say put a rest day opposite the other one though, so Sat rest after that harder Fri, and Tue. Make Sun a harder cardio session of something you enjoy. Not interval style since you'll do that on Monday already, but higher sustained intensity, like 150 HR. That way you are using this newer stronger muscle with something longer and harder, and after a rest day, so it'll feel great then.
yes, I can see what you are saying, there's alot of upper body, small muscle group sets there.Personal opinion, based on some logic.
Now, I've always wondered why some workout programs with supposedly a focus on weight loss assistance, also seem to focus on improving the muscle least likely to help in that effort.
Muscle burns fat 24x7, slightly more cal's than fat when at rest, but when used, much more of course.
What muscle is going to burn more and be used more - the biggest muscle groups. So does that mean your tricep, or hamstring? Bicep, or quad?
The Friday cross trainer session was supposed to be a focus on the quads (these count as big muscles right?) as well as cardio.Just seems to be a lot of focus in those workouts on NOT the biggest muscle groups. Meaning if you only have 45 min available, why not get the most bang for the buck.
I will go Google and educate myself on the big muscle groups and see what I can think about changing.At the start it's fine to get an overall strengthening goal accomplished, but then, for a little while, it really helps to get the biggest muscles strong and burning, assist fat burning, and then move back to the smaller muscles.
does a chest press on the foam roller work the same muscles? At the moment I'm not ready to step into the area of the gym that has the benches and barbells etc. I will, one day, just not yet.For instance triceps for flabby arms won't do any good if muscle is hidden by fat on top, still flabby. And if time/energy taken to do triceps could have been spent doing bigger muscles (chest which works the tri's anyway), then fat would be burned off quicker, and it still gets a workout too.
Just saying, for upper body, bent over rows, bench press
Ah, Googled that, I have been doing military presses since the beginning of March, I just didn't know they were called that!will work tri's and bi's automatically, and the bigger muscle too. Add in military press
Not tried that one yet. I was under the impression that it was better to do body weight exercises than use the machines (like lat pull down) because body weight exercises would use more muscles and work the core better?and lat pull-down, you just did them again, and bigger muscles. 4 big muscles on upper body.
how would I do that (get the hams involved too)?On lower, squats are great for getting glute and quad, but I'd get hamstrings in there too.
I don't think I'll stick with that one for long (it was for the cardio aspect) as it's a bit dull!The superman for back is worked in squats already. planks is such a little muscle, do a little time there and give some to ham's. Forget the arm cycle time
I think I might stick with those, it's only for 4 weeks and it makes a nice change from what I was doing before, but it's something I could be doing at home at the weekend instead of in the gym.and add in bench. Skip foam roller and balance.
and all appreciated. I'm on a steep learning curve and it's great!Just thoughts for the future.
and how I wish that day will hurry up and come :laugh:
Because the balancing stuff and core will be so much easier with less weight to carry around
Thanks for such detailed replies, I really appreciate the time you took to do that. Now to post this reply and hope that I've got all the html in the right places so that it's clear who has said what :laugh:0 -
thanks for clearing up those queries. So, if I understand this correctly, is I find the difference between the TDEEs based on my current weight and on my goal weight, that will tell me my calorie defecit for the day? Not sure that I've understood it still, but it doesn't matter too much. There must be an easier way to figure out how many calories to eat LOL.
I discovered that my bathroom scales can read body fat percentage. Wish I hadn't looked (39.8% ugh!)
That subtraction has nothing to do with daily goal to eat. You already got that when you punched in goal weight correctly.
The above routine is merely if you must know what the deficit looks like it could be. What to expect for loss. And it is underestimated, usually.
If it isn't morning with normal hydration level following a rest day, that is very inaccurate estimate of bf% from scale. While it's accuracy is always suspect, consistency can be decent depending on your ability to keep things consistent, and then it can tell you a direction at least.0 -
thanks that's interesting. So I could set my HRM to that figure and get a more accurate calorie burn estimate?
It would be. And if you ever see a higher value, add another 5.thanks, something to consider. Might have to persuade the husband to do a bike ride or something. I suffer enough guilt for the time I spend during the week away from home (not that I should feel guilty!)
Just don't tire him out too quickly.I will go Google and educate myself on the big muscle groups and see what I can think about changing.
Exercise for any type of muscle and effort. The big ones stand out.
http://www.exrx.net/Lists/WtFemale.htmlNot tried that one yet. I was under the impression that it was better to do body weight exercises than use the machines (like lat pull down) because body weight exercises would use more muscles and work the core better?
how would I do that (get the hams involved too)?
Lat pulldown is about the only good one to focus on that main muscle, but actually dumbbells require more balance and engagement of other muscles to stay steady, the core. Better than body weight, which could actually be about impossible for many.
Ham's are best done on a machine too, otherwise the straight-legged deadlift is a bit too advanced. Check out link above for them.0 -
I would say you have to right mind set. The only thing I wouldnt do is eat processed foods just to get to my calorie goal. Weight loss is great but keep a mind on your health. The less you have these things the less you will crave them and get into the grove of not having them.
Other options would be whole grains, which arent always low cal
Also goods with good fats like avacodo.0 -
Hi! So, I have found a HUGE great tip....6 glasses of water is not enough for you...You should be drinking 1/2 your body weight in oz of water. if you are 205, that would be 1-2.5 oz per day)This has really helped me...AND if you insist on drinking coffee, add more water because coffee takes away the hydration that you have worked so hard to build up. Build up on your protein as well...I have been doing high protein and high fiber foods and snacks and sticking with lower calories, (I am on a 1200 calorie diet, but am able to get all of my proteins and fibers and nutrients every couple of hours, so I don't get hungry. ) but eating every couple of hours to keep my metabolism going. It has worked so far! 16 lbs down, and ...A LOT to go! Good Luck!0
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