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But basically, if the total amount of food I eat in a day = 500 Calories, and at the gym I am burning? 130 Calories, does that mean I am not burning enough or is the total amount of Calories taken in a day mostly converted to energy? If so, how do I know how much Calories has been stored as fat?
If the amount of food you're eating in a day amounts to 500 calories then you're going to end up with a case of malnutrition very quickly. Aim for 1800 calories a day if your goal is weight loss. This should, in a 25 year-old man engaged in moderate aerobic activity, produce a caloric deficit of ~800 calories per day, equal to about 1.5 pounds of fat lost every week. The calories you burn while on the treadmill will never close to equal the total amount you burn off in a day just hanging around. Aerobic activity serves a couple of purposes when it comes to weight loss: 1) The average man who doesn't do too much exercise might go through ~2200 calories a day just living and breathing. The extra 200-300 calories you burn while on the treadmill provides a deficit (assuming the exercise is not accompanies by increased food intake) that leads to weight loss all by itself. The point of exercise is not to compete with the normal output. Nobody outside of elite athletes exercises 2000 calories worth a day. But iff, instead of 2200 you go through 2500 then over time this deficits amounds to pounds lost 2) The amount of calories burned while actually exercising is supplemented by the "training effect". If you engage in strenuous cardiovascular activity on a regular basis then your body repsonds by increasing your metabolism even when you're not exercising. So while the treadmill might say 200 calories burned during your exercise session, regular exercise has so increased your resting metabolism that you also burn another 200 calories throughout the day "for free". So 2200 + direct exercise = 2400 + training effect = 2600. Intake = 1800, deficit = 800 calories. 1 pound of fat = 3900 calories. Minus one pound of fat every 5 days or so. Actual weight loss may be higher, as some loss is non-caloric (so called water weight). |
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Originally posted by LordShiva
You can both build muscle and lose fat through weight training alone. Intense lifting burn through loads of fat, but more importantly, by building muscle you raise your metabolic rate, and burn calories throughout the day. Thanks, I'd like to be able to run well and be strong. No problem doing both. Plus I'll live a lot longer that way. |
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Also remember to have a day off for your muscles. If you work out your arms one day, don't do it the next day. Most weight lifters only lift weights 2-3 times a week.
Additionally, Cardio needs to be done for at least 20 minutes, anything less is worthless. Cardio is good for the heart and blood system, if you just lift weights your Cardio still sucks and you are still unhealthy. Also, before Cardio or Weights, do a warmup. This should be an increase in heart rate to the point of sweating. The warmup should be 5-10 minutes. Cardio shouldn't be super intense.. you should be able to maintain a conversation during it (if you have a heart rate monitor and are arround 25 years of age, shoot for 150 beats per minute). JM |
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Originally posted by LordShiva
If you eat right, too, not long at all. Load up on the protein and whole grains. Veggies and fruits! Veggies are like no calories for their bulk, and so are the perfect food (pretty much). Also, they have far more nutrients then any other food. Dieting (and jogging) I went down from 210 to 190 in about a month. I haven't followed my diet too well since, but still have continued to drop down to 180 (after a couple more months, but I went on vacation several times where I didn't exercise or watch what I ate, and even when I am at home I am not dieting really, just watching what I eat a bit). I was following the Eat to Live diet. Jon Miller |
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Originally posted by Sn00py
Hm, so how many sets do you do KH? How about I do cardio first, then do the run? I'm trying to lose fat (I'm not actually fat, just got reserves around the waist ![]() |
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For comparison purposes, I run a 4 day cycle:
Day 1: Running. 5 minute warmup at 11 km/h. 24 minute run at 15-16 km/hr. 5 minute cooldown at 11 km/hr. Heartrate in the mid-170s. Day 2: Running, interval training. Same warmup and cooldown. 3 minute stretches of 18 km/hr spaced by 5-6 minute recoveries of 13-14 km/hr. Repeat for 25 minutes or so. Peak heartrate in the 190s, recovery brings it down to the 170s again. Day 3: Running. Repeat day 1. Day 4: Weight lifting. Routine: 3X4-6 dumbbell bench press 75 lbs each arm (3 sets of 4-6 reps) 3X4-6 dumbbell shoulder press 65 lbs each arm 3X4-6 dumbbell horizontal rows 90 lbs 2X6-8 wide-grip pulldown 180 lbs 2X6-8 lever rear delt fly 100 lbs 2X6-8 dumbbell lateral shoulder raise 35 lbs 3X6-8 cable triceps extension (2 hands, pulley gives 2-1 mechanical advantage) 170 lbs 3X6-8 barbell biceps curl 100 lbs weighted incline situps weighted back hyperextension end Start over at day 1 |
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Originally posted by Jon Miller
It's all about where you want to put energy into, I guess. I do need to put energy into getting in shape though.. but even with my more relaxed schedule I am sore all the time, which is distracting. JM you shouldnt be sore all the time, and as you get in a routine you will no longer be sore for more than a day or two if you get the right amount of protien and rest. being sore is fun cause you get to talk about how youre sore from lifting. |
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