I have found that my body comp has changed. I have been doing ST for a few years and have found that everything is firmer and there is less of it. People will ask me if I have lost weight all the time even though I have not. Cloths that did not fit now fit. So I must agree with what others have said. The scale is not the most important way to gage fat loss.
SparkPeople, as well as many experts, do not recommend tracking ST as a cardio workout. While you are burning calories, unless you are elevating your HR between 60-85% (as an active individual) and are able to sustain that heart rate for at least 10 minutes or longer, you will probably be overestimating your calories burned (UNLESS the workout you are doing is a circuit based workout which means VERY little, if any, down time). Caloric expenditure for cardio is based on large muscle activation which in turns demands greater oxygen consumption which in turns increases heart rate which is sustained for a period of time.
There comes a time when the scale is not a good indicator of our fitness...this is where body comp (via hydrostatic testing, DEX-A scan, even skin caliper testing via a trained individual) trumps the number on the scale. It could be that your body comp is already in a healthy range, therefore, striving for a lower number may mean you will have to sacrifice lean body mass (bone, organ and connective tissue, as well as muscle) which can lead to a drop in athletic performance, an increase in illness and vulnerability to stress fractures.
I can't help with the math part of the question. Some of it depends how long your breaks are between sets, if you do 3 sets with breaks, 2 sets without or intervals. If you don't lose any more weight definitely consider increasing calories, esp. protein, maybe about 200 calories/day, possibly even more. Also consider if you really need to lose weight or just want to replace fat with muscle. If it's the latter then just ignore the scales and measure your progress with the mirror and with a tape measure alone.
You can talk to God all you want and that's great, but the changes happen when you start listening to him.
BE THE CHANGE YOU WANT TO SEE IN OTHERS.
Body Fat %: 16.0
Fitness Minutes: (117,713) Posts: 8,331 6/15/11 2:52 P
I have been logging in my strength training exercises under that heading, but I just read in an article in the Oxygen Magazine that you burn more calories per minute doing ST than cardio. I am wondering if I should be wearing my HRM during ST and log those calories burned too, because I can't seem to lose weight - I am wondering if I am eating enough if I don't count those calories burned. I hope you understand my question.
Mary (You can call me Blitz) Florida EST CAMO Crew BLC28 - Private 2nd Class Never waste the Gift
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