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5/19/13 12:09 A


Awesome reply! Thank you so much. I will read more on HIIT - thanks for sharing that link. I have changed no of calories I am burning on a day and accordingly calorie intake got changed.

Thank you again.

MOTIVATED@LAST Posts: 15,394
5/18/13 10:34 P

Spark's exercise target is initially based on how many minutes and days you say you are prepared to work out. And unless you enter something different, this will default to 30 minutes 3 times per week. If you are burning 600 a day, you should definitely update your Exercise Goals (accessible from the LH side of the Start page), and see what this does to your recommended intake.

HIIT is a very good form of exercise, and is one of the best ways of increasing your fitness. But if it is intense enough to really be HIIT, most people can only keep that length of intensity up for 20-40 minutes - not really enough to burn 600 calories. Also, most experts recommend just one or two HIIT sessions per week, and some other forms of training on other days of the week. You can read more about HIIT at

Yes, strength training should be part of any good workout program. Without ST, up to 25% of your weight loss comes from lost muscle rather than fat. Squats and pushups are good places to start - these are compound exercises that work several different muscles at once. Add in planks, deadlifts and pullups/lat pull downs or dumbbell rows, and you are working most of the major muscles in your body.

In terms of realistic rates of weight loss, if you only have 20 lbs to lose, it is unlikely that you will lose it at 1+ pounds per week. But if you lost 10 lbs by Aug 27, is that really failure?


5/15/13 2:36 P

@DRAGONCHILDE Thank you for informative reply.

Thank you for your reply. I liked your sentence: But you just have to keep going and realize that choices you make now can affect your health and weight maybe a month from now! :)

Edited by: TOLOSEWEIGHTP at: 5/15/2013 (14:37)
MEGAPEEJ Posts: 732
5/15/13 1:08 P

I actually didn't see any weight change when I first started for 3 months - I was losing inches and had other health markers that had improved, but the scale wouldn't budge. Then finally my body was ready to just start getting rid of it, and it started coming off pretty quickly at that point. You may see weight decrease every week, but some weeks your body might have any number of reasons why it doesn't show a change. But you just have to keep going and realize that choices you make now can affect your health and weight maybe a month from now!

And don't worry about the deficit - Spark calculates a deficit for you based on how much exercise you get and how quickly you want to lose. So you don't eat under your ranges, your ranges are already a deficit - hence it being really important to be honest about how much you're eating and how many calories you burn with exercise. (if I'm understanding right with you "only" aiming for your range but no deficit - there's a deficit built in)

DRAGONCHILDE SparkPoints: (60,906)
Fitness Minutes: (15,360)
Posts: 9,707
5/15/13 1:02 P

It can take as much as 6-8 weeks for healthy lifestyle changes to show up on the scale, so don't let progress (or lack of it!) discourage you if things aren't different by the end of the week. While many people do experience dramatic water-retention-related weight losses when they get started, others don't.

Weight loss isn't a linear process. Most weeks you will lose, yes, but it's common and completely normal to see weeks you lose, weeks you don't lose, and even weeks you gain. Remember that it takes 3500 calories to make a pound of fat, so if you see an upward shift, it's most likely water retention, unless you ate 3500 calories or more over your maintenance amounts for the week!

5/15/13 12:48 P

Thank you for your reply.

Yes, that is a per week goal. But I can burn more - I am going to update my goal. Burning 660 calories per week does not sound challenging to me - I can burn more. I am not to the point keeping my calorie count - making sure that there is no deficit.
Any extra inputs to make sure I am on track and getting feeling that I am loosing some weight? Do you guys see reduced weight at the end of every week? I am hardly 3 days in this plan and planning to evaluate at the end of week to see for any change.

Edited by: TOLOSEWEIGHTP at: 5/15/2013 (12:48)
MEGAPEEJ Posts: 732
5/15/13 12:29 P

Is your goal to burn 660 calories per DAY or per WEEK? If you're actually burning 600+ calories a day, you should update your Fitness page to account for all that activity - you may need to be eating more to sustain the 3000-4000 calories you're burning. Creating too big of a calorie deficit doesn't actually make you lose faster, and you want to make sure your body has all the energy and nutrients it needs.

Also, don't forget a rest day here and there!

5/15/13 12:24 P

Hello Everyone,

I am male height - 5' 9'' Weight - 189.6 Lb and Age - 29 Years. I am planing to lose 20 LB by Aug 27, 2013.

As per spark people I have:
Goal to eat 1500 - 1850 calories
Goal to burn 660 calories per week

I am eating within the range. I am burning at least 600 calories per day doing HIIT Elliptical and HIIT Byke in gym. Also, I do 3 set of 10 reps of push-ups and squats every day at home before gym. I drink Body Fortress Super Advanced Whey Protein Powder Vanilla - 1 scoop - after workout to meet protein needs.

I need a motivation - Will I loose targeted weight by targeted date? I am not drinking soda at all. Do I have to do heavy strength exercise - weight lifting etc? I am doing strength exercise step by step as I am new to gym and don't want to hurt myself.

Please help.

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