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Targetting higher Protein can often help people hit their calorie goals and feel fuller longer. Lean meats in particular really help me, I can eat a lot of chicken tenderloin/breasts, lean beef, pork chop/loin... and its only a few hundred cal, but sticks around in stomach it seems like. Combine that with a large serving…
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yes, BCAA's could be helpful and as far as I know it is well handled by stomach. Just amino acids, so can have lots and be fine. i take pills of them before and after workouts on occasion. Also helpful maybe when i am not having a hearty breakfast to ensure some good protein is consumed.
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Working out 5-6 days a week, unless the cardio is 90min plus each time or your lifting sessions are always full body with minimal recovery between sets for >1hr-2hrs...... likely not overtraining. Plenty of people myself included workout 6-12hrs a week, although that was a gradual buildup over a couple years. To be on the…
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I think the biggest thing for me that makes healthy eating easier... is to always find a way to include vegetables into a meal or lunch. Being that I like carrots, I bring baby carrots to work each day. 1-2x servings of them(35-70cal), make it so I am able to skip a decent size granola bar that I might otherwise have…
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Oh thing for noise is what the machine is placed on. Recommend a large padded type mat (like a dense yoga mat) under equipment. If you have a wood floor, I would even do two mats, one dense and large on floor... then maybe a smaller squishier "comfort mat" or "yoga mat". That is what I have my bike+trainer set on - gives…
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A 30minutes for most people could easily run/jog 2 miles - which depending on weight is typically around 100cal/mi - can be equivlant to eliptical - so ~200cal. But realistically, could easily be 300-330 (if it would be intensity of a 3mile run @10:00/mi pace) As a runner, I use that as my general basis for calorie burn.…
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Also weight loss on the scale will be a long term situation - waste in gut, inflammation, water weight, etc - all come into play. A slight deficit plan is the best route IMO, helps maintain recovery and energy... while slowly cutting away fat. I use a 'sedentary BMR' to allow for adding back in workout calories. Workout…
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You are supposed to eat them... that is why they are there. Calorie deficit is already set into the App. Prolonged workouts without eating more is not going to be successful long term HEALTHY approach. The 'garmin daily adjustment' is often wrong... and can be removed if desired. Easy/mellow cardio is often burning 40-60%…
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When it comes to long distance racing training (running, biking, Tri) there has been pretty solid evidence that glyocgen(reduced body stored sugar) starved training in the morning (try to not eat close to bed, and then nothing the morning or during a run) increases the bodies ability to not only train on lower blood/muscle…
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I find the biggest help is to pre-log things, enter a half or full serving of the craving and put the bag/box away. Make sure to keep pantry door closed also! So you can't hear it talking as loud :) Try not buying the snacks as much also, or finding snacks that are a bit healthier. Just like smoking... often a habbit or…
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I only log activity that is beyond 'normal' - so if i am mall shopping/walking for 3hrs... I might log 20 minutes of casual walking to my log. Since it is exercise - but really walking is mostly a ... 'yep, i'm still alive'... we are humans, we walk on two feet... However with my setting of activity level at the lowest…
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thanks for the heads up on the weekly nutrition summary! Weird that the website doesn't have a similar Average bar on the 'Reports'
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You could possibly enter the calories into the next days Food Diary as a negative calorie amount also. So if you have 500calorie to eat yet on Tuesday...enter at least some (maybe half?) of that into the next day as a negative calorie amount. Looking big picture (weekly) will definitely help. But hard to zoom out of the…
