Fitness Minutes: (14,252)
9,646 6/13/13 5:37 P
No, not quite. Subtracting your calories burned from the calories you've eaten that day isn't helpful information. Eating back your calories just slows your weight loss further. You are burning MUCH more than 500 calories a day; in fact, the bulk of your calorie burn comes from just being alive!
You DO need more calories the more you exercise, but not quite that way. SP doesn't subtract exercise day to day, it does calculations based on weeks, and only adjusts when you update the program settings. Here's how SP does its range calculations:
If you're regularly getting more exercise than your program recommends, update your program to reflect the exercise you're doing, so that you're getting enough to fuel your workouts. It also helps to ensure your goals aren't too aggressive. For example, if someone is over 200 lbs, 2 lbs a week is easily attainable. But someone with only 10 lbs to lose is going to have a very difficult time losing 2 lbs a week safely. So having realistic goals is important. A good rule of thumb is about 3% of your weight loss goal per week.
So, its possible that I'm just not eating enough calories? I don't want it to be the opposite that I have to cut calories, but there's not much room to cut!
Also, when I enter in my daily activity, and SP gives me a calorie goal, that includes what I've burned from exercising right? Like say I eat 1500 calories, but I burn 500, then I'm down to 1000. So I should eat more to get back up to 1500 right?
I agree with JCWIAKALA, that you should check to make sure your weight goal and calories burned goal is updated and correct. Updating both of those pages (make sure to save them), will help make sure you have accurate nutrition goals for where you are at with your goal weight/goal date and current activity level. Often times, I see that members forget to update those and that can cause the nutrition goals to be inaccurate.
I would also look into resetting your SP goals to determine the correct number of calories you should be eating. Add up your actual exercise minutes and calories burned in a week and program that into SP. Then set a reasonable weight-loss goal determine the total amount you want to lose and try not to lose more than 3% of your weight-loss goal in one week). It's possible you might not be eating enough for the amount of exercise you do.
Another suggestion some have found helpful is eating at the high end of your calorie range one day and the low end the next. Or cycling your calories throughout the week (eating on the low end a few days and the high end on one or two).
Fitness Minutes: (2,769)
80 6/12/13 11:02 P
I would definitely go to progressive overloads. I am one of those that adapts quickly so I need to keep pushing myself to new personal bests. Case in point.....my leg strength has always been good, just not where I wanted it to be, nor was the muscle build. I hopped on the linear hack squat and pumped 15 reps @ my usual weight...130lbs. Then I added 20lbs and pumped out 13 reps, added 20 more and pumped out 12 reps. I kept doing this until I got down to 2 reps at 280lbs and did 3 sets at that weight and reps.
The next time I hit that machine, I started at 250 lbs @ 15 reps and did the same thing. I ended up hitting 350 that session. I also just started cross fit and am going to be getting back to running now that my leg is back to full capacity (I fractured my tibial plateau in Feb. training for a 5k)
I thought that maybe I just needed to switch it up/work harder, but I think when I workout I do a good job of not doing the same thing. I always stay within fatburning heartrate range while strength training, I don't always do the same number of reps/sets, and I have noticed that I've been using heavier weights recently. I can't really switch up my running because I'm training for a half, but I do still do cross training 2 days a week to do something different than running.
Fitness Minutes: (2,769)
80 6/12/13 10:37 P
REB1LOG2......what's going on with you is that you have hit a plateau. The body has a remarkable way of learning what you are going to do. If you don't keep challenging yourself and upping the weights and intensity, you will be stuck there.
Definitely for you, start doing progressive overloads and work until you come close to muscle failure. (This is the point where your muscles, which ever you are targeting for that day, just cannot do any more.) This is just one way of "shocking" the body back into burning fat and calories. Supersets are also a great way to do this.
Supersets are a form of high intensity interval training, just done with weights. After warm-up, I will superset my clients on occasion (those that have reached that point physically) just to keep them from hitting that dreaded plateau.
I'm currently training to run a half marathon, so I tend to do more cardio than weights, but I still add in some type of strength training for about 20 minutes most days I work out in addition to at least (if not more) than 45 min of cardio the 5 days a week I work out
I am experiencing exactly the same thing. I have been working out for the last 6 weeks, 6 days a week doing 1 hour of cardio and strength training 3 days a week. I eat a clean diet and stay within 1200-1400 calories a day. I have not lost a single pound. Some days my weight drops by a pound or two and the next I'm at exactly the same number. I don't see any inches lost either. I'm trying not to get discouraged, but it's been 6 weeks and I feel like I should be seeing something.
Fitness Minutes: (2,769)
80 6/12/13 10:24 P
What does your workout routine consist of? On what days do you do what exercises?
I have been busting my butt the past few weeks, and I'm proud of myself for how much I've been working out. But I have not lost a single pound. Sure my weight went up and down a pound or two, but I always go right back to the same number. I eat between 1200-1500 calories a day, workout 5 days a week, and have a pretty active job throughout the day. What am I doing wrong, I feel like all this effort is for nothing.
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