Bumping up to 1700 cal/day

Thursday, November 07, 2013

This blog will be a bit repetitive from yesterday; sorry if you've already read the previous blog.

So.....I reviewed the amount of cardio and strength training (ST) that I 'm currently doing (around 200 minutes per week cardio plus one day ST), and found that I might not be eating enough calories to "encourage" my body to lose weight. I've been strictly staying at 1600 cal/day and achieving more than 600 cal deficits most days.

The articles I've read all agree that as exercise increases, your caloric range should also increase accordingly. And in particular, the article I read in Runner's World said a person training for a 5K (which is what I'm doing) should have calorie deficits of no more than 200-300 each day.

Bob Greene gives similar advice with his Activity Scale. I am currently between Activity Levels 2 and 3, for which he recommends 1700-1800 cal/day. To be a "true" Level 3, I would need to be doing two days of ST, and more ST exercises than I'm currently doing.

So I'm thinking 1700-1750 is a good compromise, especially since there is the question of how hard I'm working out when I do my cardio. I've been trying to use the Rate of Perceived Exertion scale to track how intense my workouts are, but it's kind of tricky to know whether I'm in the right zone, and I'm not very good at finding my pulse mid-run. So I'm thinking about getting a heart rate monitor. Hopefully there is a rather inexpensive model that is also fairly accurate??

Does anyone have any heart rate monitor recommendations? Which style/brand do you use? Do you love it?

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Member Comments About This Blog Post
    Sounds like a plan to me!!!
    1987 days ago
    I have the Polar FT4, which is a no frills HRM that costs around $65 on Amazon. I love it! There are models with more features, but for a beginner like me, the FT4 is just what I needed to track my calories accurately and exercise effectively.

    I hand wash the chest strap after every use and just keep the transmitter on my treadmill console when not in use. I'm wearing the watch right now, but usually toss it on the treadmill too.

    I agree with you on increasing your caloric intake now that you are exercising consistently. My typical cardio has me target calories burned at 300 per session and I usually get there in 30-40 minutes. When I was eating at the lower end of my nutrition goal, the scale didn't budge. I didn't start losing weight until I upped my calories.
    1988 days ago
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