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DRAGONCHILDE
SparkPoints: (56,141)
Fitness Minutes: (14,204)
Posts: 9,568
7/3/13 4:19 P

I bet you would benefit from some interval training. There's no real advantage to steady-state cardio other than it's accessible to just about anyone; you can get the same benefits in less time by throwing in some intervals and higher-intensity exercise. Personally? I hate plodding away on treadmills and ellipticals.

As for losing muscle mass, as long as you're doing regular strength training of adequate intensity, you should maintain; it's difficult to *gain* muscle while on a calorie deficit, though.



CAKEBREAD666
SparkPoints: (18)
Fitness Minutes: (45)
Posts: 2
7/3/13 3:57 P

I should be more clear. I might be mixing up BMR and RMR. The 2250 calories, I am 100% sure, is what I burn without getting out of bed. My lean body mass is about 190. I weigh 252.

I am currently lifting 3 days a week, sometimes 2, sometimes with a 4th day of calisthenics.

My main concern while on this diet is not losing muscle mass - maybe even gaining a little. Long cardio sessions are harmful when it comes to power. What I'm debating more on is if I should try to get the "heart healthy benefits" of cardio by just doing some high intensity exercises now and then instead.

http://www.dailymail.co.uk/health/articl
e-2284429/How-minutes-exercise-week-ch
ange-life.html



DRAGONCHILDE
SparkPoints: (56,141)
Fitness Minutes: (14,204)
Posts: 9,568
7/3/13 1:48 P

You probably do need more calories than someone in a sedentary job, however, an active job doesn't replace cardio.

Here's how you figure out how many extra (if any) calories you may need:

www.sparkpeople.com/community/ask_the_expe
rts.asp?q=86


Cardio provides benefits beyond simply calorie burn; if your heart rate isn't getting into the cardio range (which I assure you, it isn't while pacing) then you're not getting the heart-healthy benefits it provides. It also doesn't sound like you're doing any strength training, which is a critical part of any good program. Without it, much of your weight loss can come from muscle... which reduces metabolism. REgular strength training will also boost metabolism overall and help you burn MORE calories doing just about everything.



LEC358
SparkPoints: (8,848)
Fitness Minutes: (6,540)
Posts: 1,976
7/3/13 1:28 P

Your BMR generally accounts for light activity like walking in your daily routine so I wouldn't double count the walking you do on your job.



CAKEBREAD666
SparkPoints: (18)
Fitness Minutes: (45)
Posts: 2
7/3/13 1:15 P

My job involves a lot of walking and talking. I do a couple hours a day of pacing and talking / directing people. I had personally estimated what I was burning at about 200 calories an hour. I found a website that gives the estimated calories burned for "lecturing" at about that. Modified for the calories I would have burned sleeping, I count it at about 160 an hour.

My RMR, according to a fancy calculator and a fancy inBody230 machine, is about 2250.

I'm burning around 500 a day from the "lecturing," I'm doing. I'm trying to eat about 1800.

Do you think there is any value in cardio for me, other than cardio that directly improves some athletic quality? I don't know that 30 minutes of light aerobics is worthwhile on days I work. Would it be better to just hit a punching bag for a few rounds or run a quick mile for the sake of being able to do it, instead of plugging away on the elliptical?

Thanks for the advice.



 
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