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There's a >Strength training (weight lifting, weight training) < under Cardio that I use. I usually don't eat weight lifting calories but like to track anyway. I've been maintaining for 18 months. Are you following a structured, progressive weight program or just winging it?
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Ditto on Rayman's advise. Losing weight isn't a sprint, it's a marathon. Slow and steady yields the best end results. Use MFP's numbers and eat up to your calorie goals and you will lose weight at a good, healthy pace. No need for extremes. Good luck.
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Glad to hear you are recovering well. Had a similar experience in 2006, including ignoring multiple signs. Go easy and let your body heal, it will. Blood thinners suck but part of the protocol. I'm off all meds except for daily aspirin and very low statins med.
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There are a few groups on MFP focused on women's lifting programs. When starting out focus primarily on form before adding weight. Youtube has plenty of good videos on all compound lifts and good form. Also bodybuilding .com has All Pro's routine. It's a 3 day full body routine for beginners.
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Pick one of the progressive lifting programs, Stronglifts 5x5, Strong Curves, NROLFW, Bodybuilding's All Pro. Start light and work on form. Since you're starting with dumbbells, here's a suggestion http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1 I started with…
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Finding your actual maintenance calories can take a while. I would wait at least 2-4 weeks to see a trend before adjusting your caloric intake. Regarding your question on feeling hungry. Are you getting a good balance of proteins and fats in your diet? Congrats on reaching your goal!
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Log it under >Cardiovascular >Strength training (weight lifting, weight training) Just be aware these are only estimates, YMMV.
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If I had 800 calories left, I'd have the chocolate covered bananas, a glass a milk and maybe some peanut butter to dip the bananas in. :)
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It's great achieving your goal :) . Even better having a new goal to pursue. Pick a well established strength program and go kick some @ss.
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Assuming you are accurately measuring your calories, why 1500 calories? Sounds a little low to me for your activity level. Also did you start your exercise routine recently? Could be some weight loss is masked by water retention from the new activity.
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On a per pound cost you'd do better getting the 300 lbs set. You'll be surprise how quickly your lifts will progress, especially deadlifts and squats. Or go the CL route.
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Read this http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1 Keep it simple. Focus on getting your calories right first.
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Weight loss is mostly calorie deficit. Many people on MFP loss weight without exercise. Yes, you can lose 50 before Christmas. That should be about 5 lbs per month or a daily deficit of 500 calories or a pound a week. Track your calories as accurately as you can. Weigh solids, measure liquids. Eventually make some time for…
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Use "strength training" under Cardio.
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Got 2 of 3 lifting sessions in. Average calorie intake for the week was 2703 Did a little flexibility training but nothing consistent Traveling next week so it may be a bit more challenging to meet goals.
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Male or female? I was assuming male. I'm slightly taller then you and easily loss 1 lb a week on 2250 and little exercise. In general if you are trying to minimize muscle loss you should have a smaller deficit and lift weights. Cherimoose's recommended 500 calorie deficit is good for 1 lb a week. DavPul is also correct.…
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I wouldn't worry about a few weeks. Are you on an very high calorie deficit?
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How may pounds are you trying to lose?
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Winner, winner^^^^This 100%
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How long have you been on this "plateau"? How did you lose the 10kg and long did it take? Have you changed anything in your routine?
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You got it. I like this me because if I sit on my hands I still lose or maintain. I use exercise for cardiovascular and strength benefits.
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Actually no. It doesn't take that into account until you actually exercise and report it.
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In short, yes eat some of the exercise calories back. This is the way MFP works. It assumes no exercise, so if you do, it credits you additional calories. MFP does this to maintain the desired deficit. If you don't eat it back, your deficit will be higher. On the other hand MFP may also overestimate your calories burned,…
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Here's a link that may help, http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1
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What weight are your dumbbells?
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Just out of curiosity, how long were you on 1200 calories? And what was your activity level?
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This is true for me also. Don't overreact to small fluctuations, in fact expect them. Whatever target calories you chose, stay there for 2-4 weeks and then adjust.
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@ndj1979 OP is male.
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1200 calories was probably an overly aggressive deficit. Hopefully your tracking was inaccurate and you were actually eating more. I think you will be able to lose 1 lbs a week on 2200. But as already said you need to experiment with this and adjust accordingly. I suspect you will see some weight gain initially when you…
