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UNIDENT Posts: 33,498
3/28/13 9:28 P

So the only cardio you do is one 30-40 minute run?

Strength training doesn't burn terribly many calories as you do it. How are you measuring your burn for that? By Spark's estimation based on time, or by an HRM? HRMs are not capable of giving a burn rate for ST.

If the majority of your exercise is ST, it's going to be incredibly difficult to manage how many calories you're actually burning. The best thing you can do is see what results your actions get you, and adjust accordingly.

3/28/13 8:32 P

I would think that 1450-1600 would bring about a slow, gradual weekly weight loss as you desire based on your fitness routine. Aim for 1500-2000 calories burned weekly through planned exercise.

SP Registered Dietitian Nutritionist Becky

JESSKAPPEL SparkPoints: (16,506)
Fitness Minutes: (13,952)
Posts: 56
3/28/13 8:28 P

I currently burn about 1500 calories a work. I have been trying to under estimate as I know we are usually overly optomistic about the calories we burn.

I have put in a weight loss of 0.5 lbs per week and my spark people alowance is about 1550-1900 calories a day. I have been currently trying to stay around 1450 per day but have noticed the blurb come up in my fitness tracker weekly.

I am completing 2 circuit training sessions usually 30-40 mins in length as well as a 30-40 minute run and 45 minutes of strength training throughout each week.

3/28/13 8:20 P

Please share more:
what is your current calorie burned weekly through just planned exercise (not daily activity)?
what is your current SP weight loss calorie range??

SP Registered Dietitian Nutritionist Becky

UNIDENT Posts: 33,498
3/28/13 3:32 P

Without knowing what those calories are, I can only offer very general advice.

You have very little weight to lose. I would set your weight loss goal on spark to nil. Set your goal weight and your start weight to the same (lower) weight. Put your goal date out a year.

This gives you a range for maintaining that lower weight.

Until you get down to it in 2-3 months (it's slow when there's very little left) I would eat at around the bottom area of that range rather than midrange. That would cause the half a pound a week loss that you need.

JESSKAPPEL SparkPoints: (16,506)
Fitness Minutes: (13,952)
Posts: 56
3/28/13 2:02 P

I joined Sparkpeople in January and have been making sure to change my fitness goals as I increase my workout's but I am starting to worry that increasing my calories to what my nutrition tracker is saying will cause me to gain weight instead of lose.

I've been at 150 lbs since about september of 2011, i would like to lose another 5 lbs but can not seem to break the 150 mark. I know i have gained muscle and toned up a lot but would like the extra 5 lbs gone. I have increased my workouts over the past few months (always making sure to reflect this in my fitness tracker weekly goals) but am afraid that if i do start eating the amount of calories it says i will being to gain weight instead of stay the same/lose.

Any advice?

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