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NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/25/12 9:03 P

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Thanks for the compliment BOBBY I have been known to research and analyze things to death it is a strength and and curse ! LOL!!! What you are saying about fooling your body by, not being consistent within a range of calories of exercise makes great sense. emoticon

I will let everyone know how I do this week in weight loss Calories and exercise. I guess I want to ensure I am no longer stuck and loosing weight again.

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BOBBYD31's Photo BOBBYD31 Posts: 4,942
4/24/12 8:33 P

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ok so now you have bmr and with exercise. now you have an apx calorie range which is to maintain current weight so to lose weight you should make your range 1300- 1600 per day. that will give you .5 to 1.5 lb loss per week. next you must cycle your calories up and down, couple days high then couple low then a few in between, keep changing this never 3 days in a row of the same calories. keep your body guessing what food and how much you will give it and then keep it guessing on how much exercise, intensity and duration you will give and you should be good to go. excellent job on the research

Bobby D - Ellwood City, PA

"If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise." ~P.Z. Pearce

"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
-Pre

I do it because i can, I can because I want to, I want to because you said I couldn't.


Race PR's
5k 22:31
5 Mile 41:26
10k 50:28
13k 1:10:32
HM 2:02 PR


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NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/24/12 5:42 P

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Yep, I have to break out the measuring cups as well . I have a BMR of 1387.452928 . With the exercise it said :
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 So I got a total of ( 1907.74774 )
OR
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 ( 1387.452928 x 1.55 = 2150.552 )

I am doing the couch to 5 K 3 times a week with one long walk. For cross-traing due to ensuring I am not using my legs I am lifting weights sit ups . So I am guessing that I should go by the first one lightly active.

I am very carful that I am eating calories that are whole clean foods and nothing processed. I do have one treat I will have one glass red wine on friday with my dinner.


Edited by: NEWSWEETBREEZES at: 4/24/2012 (17:50)
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BOBBYD31's Photo BOBBYD31 Posts: 4,942
4/23/12 7:24 P

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it is a good site, kirsten.

the only problem is you have to be brutally honest with the foods you eat. calorie are good as long as they are quality calories, otherwise it is you'll add weight. garbage in = garbage out!

Bobby D - Ellwood City, PA

"If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise." ~P.Z. Pearce

"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
-Pre

I do it because i can, I can because I want to, I want to because you said I couldn't.


Race PR's
5k 22:31
5 Mile 41:26
10k 50:28
13k 1:10:32
HM 2:02 PR


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GOEGIRL's Photo GOEGIRL SparkPoints: (22,463)
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4/23/12 7:10 P

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Fantastic calculator, Bob! Thanks for sharing the link. I got a recommended daily intake over 2100 calories. I think I must be REALLY underestimating my calorie intake. Time to break out the measuring cups...

Kirsten
Peterborough, Ontario

si matris est non gauisus nemo est gauisus
(translation: if momma ain't happy, ain't nobody happy!)


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NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/23/12 5:57 P

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Thanks to you all for all you time and help. You all have given me a lot of information . I have downloded the apps and they are great.
I have looked at the web sights http://www.coolrunning.com/engine/4/4_1/96
.shtml
and web sight www.bmi-calculator.net/bmr-calculator/metr
ic-bmr-calculator.php

So I will keep monitoring myself and insure I have my exercise tracker and my nutrition trackers up to date at all times. I feel better now that the gain I did have initially, was due to a whole series of reasons. So I do know now that I am well on my way to having success with weight loss and running at the same time. I also think I got to relax a little and not worry so much. I got to have faith!!!
emoticon

Edited by: NEWSWEETBREEZES at: 4/23/2012 (18:01)
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BOBBYD31's Photo BOBBYD31 Posts: 4,942
4/23/12 12:23 A

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www.bmi-calculator.net/bmr-calculato
r/
metric-bmr-calculator.php
this will give you an idea of your BMR.
you need to get the apx number calories burned during exercise to then get where you should be each day, you should cycle calories so you intake is higher on workout days and lower on rest days. do some reading on daily caloric needs while exercising and if you have any questions send me a spark mail, i will try to help you. there is a ton of info out there on the subject but i really like the range spark gives you as long as you put the correct info into spark as to the number calories you burn per week etc

Bobby D - Ellwood City, PA

"If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise." ~P.Z. Pearce

"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
-Pre

I do it because i can, I can because I want to, I want to because you said I couldn't.


Race PR's
5k 22:31
5 Mile 41:26
10k 50:28
13k 1:10:32
HM 2:02 PR


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GOEGIRL's Photo GOEGIRL SparkPoints: (22,463)
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4/22/12 8:04 P

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I'd say just pick a range according to Spark's recommendation, stick with it for a few weeks and see how it works for you.

Kirsten
Peterborough, Ontario

si matris est non gauisus nemo est gauisus
(translation: if momma ain't happy, ain't nobody happy!)


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NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/22/12 7:16 P

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Thanks BOBBTD1 , I am currently 172 pounds and I am 42 years and the tracker for fitness is set for cardio for 4 days a week exercise and 2 days of strength training. MY nutrition is showing to eat between 1200 and 1500 calories so I looking at the math and not sure how to do it.
My most recent example of tracker my fitness is the following: Oh also when track a Coutch to 5 K workout in tracker , I put in 33 min 3.6 km and is calculated my pace at 9 mins per km with a TOTAL of 174 calories burnt for 33 min.

My nutrition tracker I ensure I am eating between 1300 and 1450 calories. I am also very carful to eat within the calories in that areas listed for me to eat like fat, protein, carbs. I do this because before I started spark people 1 1/2 years ago I realized that one of the reasons I kept gaining weight was that I would eat once a day and then find myself binge eating on weekends, So I truly understand how importain it is for me to eat enough calories. Which is why when my excise tracker is showed me a warning I want to see what I was doing wrong so I could correct it right away.

I have never done any calculations as to what I am burning verses intake of calories. I really do not know how to or what to take into consideration.

So now with all this information, what do you get out of all this information? emoticon emoticon emoticon

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NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/22/12 7:15 P

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Thanks BOBBTD1 , I am currently 172 pounds and I am 42 years and the tracker for fitness is set for cardio for 4 days a week exercise and 2 days of strength training. MY nutrition is showing to eat between 1200 and 1500 calories so I looking at the math and not sure how to do it.
My most recent example of tracker my fitness is the following: Oh also when track a Coutch to 5 K workout in tracker , I put in 33 min 3.6 km and is calculated my pace at 9 mins per km with a TOTAL of 174 calories burnt for 33 min.

My nutrition tracker I ensure I am eating between 1300 and 1450 calories. I am also very carful to eat within the calories in that areas listed for me to eat like fat, protein, carbs. I do this because before I started spark people 1 1/2 years ago I realized that one of the reasons I kept gaining weight was that I would eat once a day and then find myself binge eating on weekends, So I truly understand how importain it is for me to eat enough calories. Which is why when my excise tracker is showed me a warning I want to see what I was doing wrong so I could correct it right away.

I have never done any calculations as to what I am burning verses intake of calories. I really do not know how to or what to take into consideration.

So now with all this information, what do you get out of all this information? emoticon emoticon emoticon

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BOBBYD31's Photo BOBBYD31 Posts: 4,942
4/21/12 10:15 P

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ok here you go. your cells hold more water in anticipation of needing it for the longer runs or harder workouts(it is actually more technical than that but you get the point). you body is an amazing machine you have to feed it for it to be efficient. 50%+/- carbs is good they will provide the needed glycogen you body needs and that is where the water come into play, your body automatically stores water with glycogen. also make sure your protein is also in a 25%+/- range to repair the muscle damage you do while training. you want to go 40-30-30 if you are not working out.

a typical woman(150 lbs) needs around 2000 calories per day, figure you burn about a 80-120 calories per mile so and all the other stuff you are doing look what you need to fuel your body just to maintain and keep it healthy.

what you don't want to do is put your body into starvation mode. starvation diet does not mean the absence of food. it means cutting the total caloric intake to less than 60% of what the body requires. it slows you metabolism so you can't drop weight as easy or even gain and you body does not get enough nutrients.

just an example if you need 2000 per day to maintain weight. you only eat 1500 which is ok but then you burn 1000 you end up with a net of 500 calories. with a net of 500 your body is starving for nutrients, any and begins to hold onto everything you put into so you can actually gain weigh on 500 calories per day. good rule of thumb is never go below 1200 calories net. if you have been doing this to you body it may take several weeks to turn it around to get back to normal.

load up on fruits and vegies for your complex carbs, good fats and protein

Bobby D - Ellwood City, PA

"If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise." ~P.Z. Pearce

"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
-Pre

I do it because i can, I can because I want to, I want to because you said I couldn't.


Race PR's
5k 22:31
5 Mile 41:26
10k 50:28
13k 1:10:32
HM 2:02 PR


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ALLYSNEWLIFE's Photo ALLYSNEWLIFE Posts: 3,938
4/21/12 8:40 P

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For running apps I use runkeeper, its also free.

Ally

SW: 242.4
CW: 183.6

~58.8 lbs gone and still going strong~

~53.6 lbs until Goal~

carolinagirl1978.blogspot.com/


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NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/21/12 3:38 P

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Thanks so much ladies for all your wisdom.
I will download the app as it sounds fantastic . Is it hard to use?
I will check the web sight for pace calculator it definitely is better than the I one I was using LOL!!

I did adjust my fitness tracker and added a day so as I just added one long walk a week . Today I walked 56 mins for 5 KM .
So I just used the normal calculator and 5 K divided by 56 mins equals 11.2 mins pace to walk.
Anyway when I adjusted the fitness tracker it shows the same calories. I am good with that I was just worried that it was impacting on loosing weight. I am happy with the pound lost this week.



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GOEGIRL's Photo GOEGIRL SparkPoints: (22,463)
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4/21/12 1:26 P

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Oh and the whole figuring pace things is kind of annoying isn't it? So, you said you did 1 mile in 15 min's but 3.6 km in 15. But, 3.6 kilometers = 2.2 miles (according to Google calculator).

I have an app on my phone called 'imapmyrun' that I got free. (there's a bigger, paid version). I use it for outdoor runs because it maps my distance using the built in GPS on the phone and I don't have to worry about calculating it.

that being said, here's a good pace calculator website for you:
www.coolrunning.com/engine/4/4_1/96.
sh
tml


But remember, you may be interested in tracking your pace now, but don't try to up it any time soon. Let your body adjust to running before you even consider thinking about speed.

Kirsten
Peterborough, Ontario

si matris est non gauisus nemo est gauisus
(translation: if momma ain't happy, ain't nobody happy!)


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GOEGIRL's Photo GOEGIRL SparkPoints: (22,463)
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4/21/12 1:18 P

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Nancy's got the full and complete picture for you - wow, Nancy you are GOOD at this! I learn so much from your posts.

I'll add that I've burned myself by upping my calorie range too cavalierly. I mean, I'd have one 'good' week with lots of activity (and once in awhile maybe overestimating calories burned...) bumping up the range became an excuse to eat more than I should. For me, that calorie range stays put unless I am CONSISTENTLY burning more than my recommended range. It does say that in the 'warning' doesn't it? Consistently? Do take the notice seriously, of course - but remember, you don't get a message when you need to reduce your range if your burn goes down next week.

Kirsten
Peterborough, Ontario

si matris est non gauisus nemo est gauisus
(translation: if momma ain't happy, ain't nobody happy!)


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SP_COACH_NANCY SparkPoints: (158,833)
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4/21/12 9:53 A

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Hi NEWSWEETBREEZES,

Your weight, as you can see, is not a static number, especially for a runner where there are so many factors that can impact our weight.

It isn't uncommon to see a slight upward shift in weight when we start exercising, or add a new training regimen and eating better. For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.

That being said, IF you are getting the prompt to change your calories burned figure, we do recommend that you do so. This may or may change your calorie range as this range is based on other factors, BUT you do want to ensure that you are not only eating enough to maintain normal biological functions, but repair of the muscles and replenishing of your glycogen stores as you continue your training program.

I hope this helps!

Coach Nancy

SUSANNAH's Photo SUSANNAH Posts: 2,277
4/21/12 9:12 A

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I'm no expert, so take my advice with a grain of salt...but it doesn't look like you're loosing too much weight too fast, so you might be okay. But, if you feel hungry all the time, and being that you got the message that you may need to adjust your calorie intake...you could increase your average calorie burn to see what the new recommendation is.

Patience and Fortitude - Mom

There ain't a thing I've faced that's been too much for me - Classified "Inner Ninja"


NEWSWEETBREEZES's Photo NEWSWEETBREEZES SparkPoints: (19,122)
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4/21/12 8:41 A

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Can't wait for tomorrow it is Week 6 day 3 for me.
I thought I would never say in a millions that I can't wait to run!!!

emoticon

In doing couch to 5 k how many calories should I be eating? Under my fitness tracker it is giving me a message that I may need to change my calorie intake.

Mar 03,2012- 174.5 (up .5 pounds) I started C25K March 6, 2012
Mar10, 2012- 172.5 ( down 2 pounds)
Mar 17, 2012- 176.5 ( up 4 pounds) Shins Sore
Mar 31,2012- 174 (down 2.5) Shins Sore
Apr. 07,2012- 172.5 (down 1.5) shins getting better
Apr. 15,2012- 173 (up.5) I feel attractive dancing
Apr. 21, 2012- 172 (down 1 pound) Week 6 day 1 was yesterday

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