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COACH_DENISE
3/17/08 10:57 P
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What calorie calculation did you use? For teens 1800 is the minimum. Teens have different nutritional needs (including calories) than adults so 1800 is the bare minimum for a teen.
There is a calculation called a BEE or basal energy expenditure. This number is the amount of calories/energy that your body needs to function while you do nothing more then lay in bed or sit on the couch. It is what your body MUST have for your brain to function, your heart to beat, your lungs to expand and contract your muscles to work and your gut to function 24/7. For a teen that calculation comes out to be 1800-2000 calories.
We take the BEE and then add activity factors to it to get to your estimated energy needs. You are more active then you think. You walk around, up and down stairs, stand up, sit down, etc. That is all considered light to moderate activity.
So, you do need at least 1800 calories and likely more if you want to grow properly and develop muscle mass at a normal rate.
Coach Denise
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| Using the calorie calculation, it said that I should eat 1500 calories per day. I'm wondering, which one is right, 1500 or 1800?
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COACH_DENISE
3/15/08 7:18 P
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Yes, exercise can actually help with your period too with making it a little more manageable. Here is an article that talks more about it: Exercise and Your Period.
Coach Denise
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I have another question. xD Should girls exercise during their period?
xD Thank you for answering my numerous questions, hehe.
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COACH_DENISE
3/12/08 11:44 A
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You may be starting too fast or pushing yourself too much. So make sure you are doing a good warm up and then gradually increase the intensity. Try to warm-up with a low impact exercise for 5-10 minutes. A light sweat is a good indicator of your body temperature rising.
You mentioned taking 3 gulps of water before starting - I'm not sure exactly what that means, but you don't want to gulp your water. You want to drink 2-3 cups of water 2-3 hours before exercising and then drink 1 more cup just before you start exercising. Once you start exercising, keep drinking water frequently. A good rule of thumb is to drink one cup every 15-20 minutes. It’s recommended you drink another 2-3 cups within two hours after you have finished exercising. Then drink water regularly afterwards.
Coach Denise
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Thank you for the updating steps. xD
As to these:
What are you eating prior to your workouts?
There's about a two hour interval between my workout and my food intake. What I usually eat is a turkey sandwich.
Are you drinking anything besides water beforehand?
Nope.
How much water are you drinking?
I drink... like three gulps of water before starting. @.@
Is it during really intense exercise or at various intensities that you feel like that?
Hmm... various intensities? :]
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COACH_DENISE
3/11/08 8:23 P
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What are you eating prior to your workouts? Are you drinking anything besides water beforehand? How much water are you drinking? Is it during really intense exercise or at various intensities that you feel like that?
As for updating your weight - do you mean where to record it? If so:
1. Go to your Start page.
2. Click the "Measurement Tracker" icon on the left side of the page.
3. Enter your weight and/or measurements and click "Save".
4. If you would like to measure body parts other than those listed, click "Change Measurements".
5. There you can remove current measurement sites or click "Add Measurement" to add new ones.
Coach Denise
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Hehe, two more quick questions.
1) When I exercise, sometimes I get the feeling that I want to throw up. But I've aten like 2-3 hours before, so I don't really know what's upsetting my stomach. Could it be the water or something?
2) How do you update your weight? Like in the progress thing, it would say Weight. How do you update that?
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COACH_DENISE
3/6/08 11:00 P
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You are at healthy weight/bmi already, so you really shouldn't focus so much on the number, but more on healthy habits. When you work on healthy habits, your body will take a healthy shape and weight.
You also need to keep in mind that your boy is growing and developing so it is going through those changes, plus the changes you are making to it with trying to lose weight. You don't want to cut your calories to be any less than 1800 because your body needs that just for its everyday functions. But you do want to mix things up from time to time. With your exercising, you want to make sure to do different things - change up the exercises that you are doing, do some interval training, etc to keep your body guessing. When you do the same thing over and over, your body becomes more efficient at doing those things, so it will burn less calories the more efficient it becomes. For example: you run for 30 minutes a day, 6 days a week. You take the same route everytime. What you can do is take a different route that has some hills in it. You can also change the pace at which you are running, say run at your normal pace and then for 30 seconds or a minute run faster to get your heart pumping more.
Make sense? There are plenty of articles in the fitness center that talk about that sort of thing.
Hope this helps!
Coach Denise
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DASHB0ARD22
3/6/08 9:50 P
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| thanks, yeah i'm deffiently at the stage were talking about, i cant get past 120. impossible for me, i'll work out more & i gain weight so i've been inbetween 121-124 for like 2 or 3 weeks! upsetting but thanks for all encouragement. :) i'm sure we'll get to our goal weights or close to it eventually, it'll take time but if we keep up with dieting & exercising we can accomplish it. yay longer training here we come woo. ;] kidding of course!
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| Ooh, I just read your signature thingie? Where it was current, starting, and goal? CONGRATS on the pounds lost! Although, that partly answered some of my worries that I might stop at like 123 and never get down to my ideal weight. @.@ :] And I think I agree with the longer training... whee... sounds like fun. xD Lol.
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DASHB0ARD22
3/6/08 8:19 P
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yeah you either have to reduce your calories or probably workout at a level higher than normal? they say that when you exercise you should switch it up every now and then bc ur body gets use to like running everyday for example. so either longer, or harder workouts could probably work too.
yeahh everyones so nice, thank god i found this site it keeps me so motivated & everyone always tries to help each other :)
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Lol, thanks for replying. xD I'm just sitting here, wondering if the answer to my questions will come anytime soon. xD Maybe we have to cut back caloric intake? Hrmm... hopefully, a person who knows the answer enters. :]
P.S. The people on this forum are sooo nice!! :] It's a refreshing atmosphere.
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DASHB0ARD22
3/6/08 7:55 P
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| i understand what your saying, but idk the answer. i have wondered that too especially because you always hear its harder to loose weight once you've lost alot, like the last couple of pounds are the hardest.. so if you loose weight and currently are at a healthy weight i would think it would become harder? i think your body might find a suitable healthly weight that might not be the same as what you personally want to weigh. im not sure though, hopefully a coach will help us understand better :)
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Although I'm sure we all want to attain a certain weight, aren't there factors that would stop us?
For example, I'm 135 lbs currently, 5'7". I want to get to 119 lbs by July 21, but it says that I can get to 115 by then. However, exercising 6 days a week for 30 minutes for about 4 months straight and eating about the same amount of calories, wouldn't my body find a suitable weight that it likes and then stay there? Say that the weight is like 123 pounds or something. So balancing the muscle, fat, and other stuff, it would be 123 and on the current diet of 1800 calories and 6 days a week of exercise, it would go down no further. Is that possible?? Gah, that sounded really confusing even to me.
Hope someone can sift through that mess and give me an answer. :]
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