Heavy Lifting and HUNGER

schustc · July 2012

Hey there,

I've been working with a trainer for about 3 months now, and am just starting to get into shape enough to incorporate some more intense workouts.

He's started me on alternating heavy lifting days. My question is, I noticed in the past couple of days, I'm MUCH hungrier. After 3 months of watching what I eat, and exercising AND lifting, it just feels odd to me that it starts out of the blue like this. The only thing I can attribute it to is the higher intensity/weights, and I've incorportated treadmill walk/runs intermittently as I am trying to build up to a 5K in september. i.e., I've upped the Anti considerably..

My calories right now hover around 1800, and I have been losing pretty well (about 2/wk) for awhile on that. I think this month is going to be my lowest though (on track to lose 6 lbs this month at the rate I am going, vs. the 10-11 average I had over the past 3 months.

I keep digressing - my question really is - 1. is the increased lifting to blame for my hunger issues? and 2. Should I be increasing my calorie intake a bit to compensate for the extra burned (and help with the HUNGER!) lol...

It's not that I'm not eating filling foods - i've been doing that pretty well for awhile, it's just that they don't stick with me as long as I used to (I get hungrier faster).

Thoughts?

Thank you!!

lauleipop · July 2012

1. is the increased lifting to blame for my hunger issues? and 2. Should I be increasing my calorie intake a bit to compensate for the extra burned (and help with the HUNGER!) lol...

1. Probably.
2. You can eat more or you can adjust your macros to include more protein if your protein isn't already a significant portion of your calories.

Loulady · July 2012

Makes sense to me - you're working harder, burning more calories and your body needs more fuel.

dr3wman · July 2012

I always crave food alot more on heavy lifting days. Since your intensity is going way up, your body requires more fuel in order to keep up with the new stress its going through. Most people dont realize how many calories they burn while lifting, and building muscle will help you burn more calories over time. I would suggest trying to plan for having your biggest meal post-workout so you feel satisfied after all that hard work. You should up the calories a small amount for 2 weeks and see how it effects you. Weight loss will almost always be most rapid in the early stages anyways.

LindaCWy · July 2012

I always crave food alot more on heavy lifting days. Since your intensity is going way up, your body requires more fuel in order to keep up with the new stress its going through. Most people dont realize how many calories they burn while lifting, and building muscle will help you burn more calories over time. I would suggest trying to plan for having your biggest meal post-workout so you feel satisfied after all that hard work. You should up the calories a small amount for 2 weeks and see how it effects you. Weight loss will almost always be most rapid in the early stages anyways.

I like this idea, I may consider making breakfast a giant meal. I also get super hungry. I have eaten 3 times today and my stomach is still growling... need more food!

debussyschild · July 2012

Heavy lifting will do that! Congrats, you sound like you're doing really well. Talk with your trainer about what foods to add in to help with the hunger. My bet is you should probably eat more protein. Good luck!

tigerdactyl · July 2012

Same thing happened to me. As soon as I started lifting heavy it was like someone flipped a hunger switch. I'm eating at a deficit to lose weight, but on lift days when I get really hungry I'll let myself eat around maintenance. I figure that my body knows what it needs.

schustc · July 2012

I always crave food alot more on heavy lifting days. Since your intensity is going way up, your body requires more fuel in order to keep up with the new stress its going through. Most people dont realize how many calories they burn while lifting, and building muscle will help you burn more calories over time. I would suggest trying to plan for having your biggest meal post-workout so you feel satisfied after all that hard work. You should up the calories a small amount for 2 weeks and see how it effects you. Weight loss will almost always be most rapid in the early stages anyways.

yes - and I am a bit afraid to up the calories as I don't know what is good? I do know this, after workout yesterday I was sweating buckets, AND I was still really hot for hours afterward. It took until later in the evening before i was able to cool off. I broke a sweat just putting dishes in the dishwasher last night. SERIOUSLY?? and it wasn't the 'heat' as my husband and daughter were just fine. Only me.

LaurnWhit · July 2012

bump!

RobynMWilson · July 2012

Hey there,

I've been working with a trainer for about 3 months now, and am just starting to get into shape enough to incorporate some more intense workouts.

He's started me on alternating heavy lifting days. My question is, I noticed in the past couple of days, I'm MUCH hungrier. After 3 months of watching what I eat, and exercising AND lifting, it just feels odd to me that it starts out of the blue like this. The only thing I can attribute it to is the higher intensity/weights, and I've incorportated treadmill walk/runs intermittently as I am trying to build up to a 5K in september. i.e., I've upped the Anti considerably..

My calories right now hover around 1800, and I have been losing pretty well (about 2/wk) for awhile on that. I think this month is going to be my lowest though (on track to lose 6 lbs this month at the rate I am going, vs. the 10-11 average I had over the past 3 months.

I keep digressing - my question really is - 1. is the increased lifting to blame for my hunger issues? and 2. Should I be increasing my calorie intake a bit to compensate for the extra burned (and help with the HUNGER!) lol...

It's not that I'm not eating filling foods - i've been doing that pretty well for awhile, it's just that they don't stick with me as long as I used to (I get hungrier faster).

Thoughts?

Thank you!!

Yes! Because your metabolism is in overdrive so listen to your body and EAT...but the RIGHT foods! I go through the same thing when I'm in "Push" phase of ChaLEAN Extreme because I'm lifting heavy (for me anyway lol). Very important when you're lifting heavy to eat every 2.5-3hours and eat plenty of protein, drink tons of water b/c all of that helps with muscle repair!

itgeekwoman · July 2012

I've been lifting heavier plus my metabolism has kicked in big time. I'm eating more walnuts and almonds as snacks when I get hungry. Very filling, good protein and easy to grab. Typically I'm hungry after dinner.. before bed.

If your body wants food, you need to feed it. Those workouts require great nutrition.
Good luck.

DopeItUp · July 2012

Definitely up your intake, especially protein. Lots and lots of protein will help quell that hunger and will assist with your heavy lifting routine.

MessyLittlePanda · July 2012

Every time I step up my training, I have to up calories.

I was around 1800 and then I added an extra bike ride in during the week, so my bike time went from 3-4 hours to 5-6 hours. I was getting unbearably hungry, and then started to get migraines which I think were down to hypoglycaemia, usually the day after exercise.

I upped to TDEE-15% on strenuous activity (5-6 hours a week) and I'm now OK. I'm going to try to do more protein as well.

schustc · July 2012

I've been lifting heavier plus my metabolism has kicked in big time. I'm eating more walnuts and almonds as snacks when I get hungry. Very filling, good protein and easy to grab. Typically I'm hungry after dinner.. before bed.

If your body wants food, you need to feed it. Those workouts require great nutrition.
Good luck.

YES - Great food for sure. Matter of fact I don't even WANT junk right now. I have 'not terrible' treats here at my desk - i.e., a nutrigrain bar (I have occassionally before a workout for the extra carbs and energy), and some veggie chips. Neither of which I WANT. I did just have a 6" roasted chicken sub from subway lots of veggies and hot sauce

but there's a part of me that could go for another 6" sub!!!! I'm trying to keep in check. I do have lots of almonds, maybe another pack of those and a peach (have those here too).

I think I need to start bringing a BIG container of cottage cheese, that stuff really seems to help with hunger. I just do have a little bit of fear on upping the calories as I don't know how much is ok. since the weight loss seems to have slowed a bit - it's a bit scary. (of course the slow weight loss is partially in my head - I had a 3.8 lb loss week before last, skunked last week, and will probably be down 2 this week, so it still averages out ok )

SPBROOKS68 · July 2012

I am hungerier the day after I lift heavy but not so much on my lifting days most of them I do not want to eat-

schustc · July 2012

I am hungerier the day after I lift heavy but not so much on my lifting days most of them I do not want to eat-

I haven't been heavy lifting long enough (less than a week I think) - but I did lift heavy last night .

MoveTheMountain · July 2012

Same thing happened to me. As soon as I started lifting heavy it was like someone flipped a hunger switch. I'm eating at a deficit to lose weight, but on lift days when I get really hungry I'll let myself eat around maintenance. I figure that my body knows what it needs.

This.

Heavy Lifting and HUNGER

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