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Balancing Food and Exercise is hard!



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MOTIVATED@LAST
Posts: 14,042
7/8/13 8:45 P

Most people burn between 6 and 10 calories per minute working out. Someone who is pretty fit and really pushing themselves might burn 800 calories per hour, but figures above this should be regarded with skepticism.

With the elliptical, you are really working out against the resistance of the machine, rather than your bodyweight as you are for say, running and walking. Your bodyweight is largely irrelevant to calories burned. But some calculators include your bodyweight in the calculation, and this can introduce an error into the calculation for heavier people. You may want to conduct an experiment on your next workout and enter your goal weight rather than your current bodyweight, and see what the machine comes back with.

Also, strength training doesn't burn a whole lot of calories directly in the same way that cardio does. The real benefits of ST are indirect, in that it boosts your metabolism and helps ensure that more of your weight loss comes from fat alone, rather than a combination of fat and muscle.

M@L



LORENAJ79
Posts: 17
7/8/13 2:34 P

Hi All! Thanks so much for responding! What I do to burn 800 calories is an hour doing full body weights and an hour on the elliptical at 10 or 11 resistance and 10 incline. I don't trust the elliptical readings but I do put in my age and weight every time and that alone says I burn 800 calories just doing the hour of elliptical so I'm kind of averaging w/ the weights and cardio. This is what I eat:
B: protein shake or eggs, 1/2 c oatmeal w/ splenda, cinnamon
S: 22 Almonds
L: Salad w/ 2 tbs regular dressing, 4 oz chicken, 1/2 c brown rice, 1 c veggies
Mid afternoon meal: 4 oz chicken, 1/2 c brown rice, 1 c veggies (my hubby and I make up pre-made tupperware dishes of this every 4 or so days so we can just grab and go)
Post workout: Protein Bar or some combination of carbs and protein
Dinner: Usually the 4 oz chicken or fish, veggies.....either frozen or something like spaghetti squash, and sometimes brown rice.

I don't mind the monotony of my diet at the moment. We switch it up once in awhile. :)
I am going to try and do just 45 min on the cardio this week and see if that helps...that cuts out about 250 or so calories burned for me......



MOTIVATED@LAST
Posts: 14,042
6/28/13 10:47 A

800 calories is a lot to burn (although not necessarily infeasible). How are you calculating this? How long are you working out?

If you are burning this much, I would expect the minimum intake would be at least 1600 calories - I'm not surprised you feel you need to eat more. Have you updated your Spark Exercise Goals (accessible from the LH side of the Start page) with this amount (there is an option at the bottom to directly set a weekyl calorie target, rather than Spark's minutes and days assumptions).

However, a post-workout snack (ideally a combination of carbs and protein) can help refuel your body, and avoid feeling ravenous later. Personally, I tend to have a cheese slice or two with crackers, but there are many, many other suitable options.

M@L



WADINGMOOSE
Posts: 1,044
6/28/13 10:24 A

If your workouts are leaving you hungry, eat about 100-200 calories (carbs & protein) about an hour before you go workout. My husband gets home and makes a smoothie, drinks half of it before the gym.

After the workout - within 30 minutes - even if you're not hungry, eat another 100-200 calories. This is when my husband drinks the other half of his smoothie.

If you're only eating 800 calories by that time of day anyway, this would only bring your total to 1200 calories. And if you're exercising away 800 calories at the gym, you can well afford the extra calories. Follow that with a lighter dinner - which will be easier to accomplish because you've satisfied your bodies need to replenish the energy stores you used.

I typically burn 200-300 calories at the gym. Maybe up to 500 at the most if I follow a run up with some time on the elliptical or bike, and I try to limit it there. My weight loss will come from a combination of calories cut and calories burned.

Edited by: WADINGMOOSE at: 6/28/2013 (10:25)


OBIESMOM2
SparkPoints: (61,119)
Fitness Minutes: (40,069)
Posts: 4,472
6/28/13 8:55 A

I have a tough time with the balance. I often get the dreaded message in red when I track my exercise toward the end of the Spark week.

the thing is, I'm probably right where I should be. When I exercise a LOT, I tend to eat at the top of my range anyway.



TCANNO
SparkPoints: (96,537)
Fitness Minutes: (64,550)
Posts: 17,280
6/28/13 6:18 A

The thing to do is balance you calorie burn by dividing it by 7 or 6 (number of day you work out) and stick to that.

I think if I remember I only had to burn 3k calories a week or near that on top of this was a 30 mile a week walk

Now it is 2750 a week. 800 X 7 = 6300 a week




YOGAGEEK
SparkPoints: (1,675)
Fitness Minutes: (1,241)
Posts: 130
6/28/13 4:18 A

I'm also wondering how you're burning 800 calories. What exercise are you doing? How long are you doing it for?

The only suggestion I have at the moment would be to move your main meal to midday, so you're having a big cooked meal for lunch. I don't know what/how you're eating at the moment, though.



SUSAN_FOSTER
Posts: 1,228
6/27/13 8:44 P

What are you doing that burns so many calories? That calorie burn total seems very high.

What's your range? Did you put how much you exercise into your sparkpeople settings?

What are you considering a "light" dinner? 800 by that time of day seems slightly low, depending on your range.



LORENAJ79
Posts: 17
6/27/13 3:57 P

So who knew that I would have such a hard time with eating ENOUGH each day??? Such a problem to have. :) Daily, I will eat around 800 calories by about mid afternoon, which is when I go to the gym and then burn about that many calories with cardio and weights. That leaves me feeling not so great and needing to eat at LEAST that many more calories at the end of the day, which I'd rather not do. I would rather eat a light dinner. What are some good ideas that some of you have for higher calorie, healthy breakfasts and lunches? Or it may be as simple as not exercising so much....but I've really come to enjoy it and it's something that my husband and I are doing together as a team. What would be the best thing to do? Eat more calories earlier in the day, or exercise less? Thanks for any input!
PS I'm really not trying to kill myself! lol emoticon



 
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