Discussion
Is there any rough formula for how many calories you are likely to be burning doing certain activities?
I'm desperately looking to lose weight (or rather my rather large gut).
I have gym membership, which if I wear the right 'thingymibob' the cardio machines will give me a calorie readout, which is fine. But then if I switch to weights, that then goes out of the window.
Plus I have a pushbike, and in the nice weather I prefer to get out on my bike and do a couple of hours in the fresh air, but again no calorie readout.
Or, am I getting too hung up on calories? The theory I am working on is that more calories burned against calories consumed = fat loss.
Also, I am trying to limit my food intake etc, but feel bloody hungry often. Any suggestions as to what I can eat to make me feel full without piling in calories.
I'm desperately looking to lose weight (or rather my rather large gut).
I have gym membership, which if I wear the right 'thingymibob' the cardio machines will give me a calorie readout, which is fine. But then if I switch to weights, that then goes out of the window.
Plus I have a pushbike, and in the nice weather I prefer to get out on my bike and do a couple of hours in the fresh air, but again no calorie readout.
Or, am I getting too hung up on calories? The theory I am working on is that more calories burned against calories consumed = fat loss.
Also, I am trying to limit my food intake etc, but feel bloody hungry often. Any suggestions as to what I can eat to make me feel full without piling in calories.
Edited by daz3210 on Thursday 7th June 12:29
Here's my advice.
Program the machines in the gym for HIIT training i.e. focus on getting your heart rate up and down as fast as you can. An example of this is on the rowing machine, row hard as you can for 30 seconds then rest for 30 seconds. Go at it on 3 different cardio machines for 10 minutes each, program them for different levels for set periods rather than heart rate.
Keep your food choices clean i.e. lean meats, green veg, eggs etc.
Typical day for me is 3 eggs/meat omlette cooked in a non stick pan with no oil, mid morning half chicken breast, lunch chicken breast with 200g greens, mid afternoon half chicken breast, dinner sirloin steak with a couple of sweet potatoes then hit the gym. I knock back a recovery shake after the gym and some cottage cheese before bed to see you through the night.
Program the machines in the gym for HIIT training i.e. focus on getting your heart rate up and down as fast as you can. An example of this is on the rowing machine, row hard as you can for 30 seconds then rest for 30 seconds. Go at it on 3 different cardio machines for 10 minutes each, program them for different levels for set periods rather than heart rate.
Keep your food choices clean i.e. lean meats, green veg, eggs etc.
Typical day for me is 3 eggs/meat omlette cooked in a non stick pan with no oil, mid morning half chicken breast, lunch chicken breast with 200g greens, mid afternoon half chicken breast, dinner sirloin steak with a couple of sweet potatoes then hit the gym. I knock back a recovery shake after the gym and some cottage cheese before bed to see you through the night.
jonnydrama said:
Here's my advice.
Program the machines in the gym for HIIT training i.e. focus on getting your heart rate up and down as fast as you can. An example of this is on the rowing machine, row hard as you can for 30 seconds then rest for 30 seconds. Go at it on 3 different cardio machines for 10 minutes each, program them for different levels for set periods rather than heart rate.
Keep your food choices clean i.e. lean meats, green veg, eggs etc.
Typical day for me is 3 eggs/meat omlette cooked in a non stick pan with no oil, mid morning half chicken breast, lunch chicken breast with 200g greens, mid afternoon half chicken breast, dinner sirloin steak with a couple of sweet potatoes then hit the gym. I knock back a recovery shake after the gym and some cottage cheese before bed to see you through the night.
What about if I want to use the bike? Up and down hills?????Program the machines in the gym for HIIT training i.e. focus on getting your heart rate up and down as fast as you can. An example of this is on the rowing machine, row hard as you can for 30 seconds then rest for 30 seconds. Go at it on 3 different cardio machines for 10 minutes each, program them for different levels for set periods rather than heart rate.
Keep your food choices clean i.e. lean meats, green veg, eggs etc.
Typical day for me is 3 eggs/meat omlette cooked in a non stick pan with no oil, mid morning half chicken breast, lunch chicken breast with 200g greens, mid afternoon half chicken breast, dinner sirloin steak with a couple of sweet potatoes then hit the gym. I knock back a recovery shake after the gym and some cottage cheese before bed to see you through the night.
I'm in the same boat as you.
Started going to the gym and am now commuting on my bike (6 miles each way) every day.
You will notice the weight coming off if you stick at it.
A few tips from what I have learnt...download myfitness pal for your phone and track your calories by putting everything into it. You'll be amazed how much you add to your calorie intake by snacking.
At the gym, rotate between cardio and weights - your body will thank you for it. Also, make sure you sweat. I see a lot of people go to gyms and sit there without getting a sweat on.
Don't be afraid to go out on your bike if the weather is a bit grim. Once you're wet, it doesn't matter as you can't get any wetter! It's also quite refreshing.
In just over a month of doing this I have lost just over a stone and am feeling much fitter. Hope you don't think this is too preachy, just trying to say stick at it and you'll see results.
Started going to the gym and am now commuting on my bike (6 miles each way) every day.
You will notice the weight coming off if you stick at it.
A few tips from what I have learnt...download myfitness pal for your phone and track your calories by putting everything into it. You'll be amazed how much you add to your calorie intake by snacking.
At the gym, rotate between cardio and weights - your body will thank you for it. Also, make sure you sweat. I see a lot of people go to gyms and sit there without getting a sweat on.
Don't be afraid to go out on your bike if the weather is a bit grim. Once you're wet, it doesn't matter as you can't get any wetter! It's also quite refreshing.
In just over a month of doing this I have lost just over a stone and am feeling much fitter. Hope you don't think this is too preachy, just trying to say stick at it and you'll see results.
danrc said:
I'm in the same boat as you.
Started going to the gym and am now commuting on my bike (6 miles each way) every day.
You will notice the weight coming off if you stick at it.
A few tips from what I have learnt...download myfitness pal for your phone and track your calories by putting everything into it. You'll be amazed how much you add to your calorie intake by snacking.
At the gym, rotate between cardio and weights - your body will thank you for it. Also, make sure you sweat. I see a lot of people go to gyms and sit there without getting a sweat on.
Don't be afraid to go out on your bike if the weather is a bit grim. Once you're wet, it doesn't matter as you can't get any wetter! It's also quite refreshing.
In just over a month of doing this I have lost just over a stone and am feeling much fitter. Hope you don't think this is too preachy, just trying to say stick at it and you'll see results.
Not preachy at all buddy, thanks for the input. Started going to the gym and am now commuting on my bike (6 miles each way) every day.
You will notice the weight coming off if you stick at it.
A few tips from what I have learnt...download myfitness pal for your phone and track your calories by putting everything into it. You'll be amazed how much you add to your calorie intake by snacking.
At the gym, rotate between cardio and weights - your body will thank you for it. Also, make sure you sweat. I see a lot of people go to gyms and sit there without getting a sweat on.
Don't be afraid to go out on your bike if the weather is a bit grim. Once you're wet, it doesn't matter as you can't get any wetter! It's also quite refreshing.
In just over a month of doing this I have lost just over a stone and am feeling much fitter. Hope you don't think this is too preachy, just trying to say stick at it and you'll see results.
I try not to snack at all, but my biggest weakness is I love a night out, and I know that the beer is not good for me lol.
But one question, what is a recovery shake, and exactly when should they be used?
daz3210 said:
Not preachy at all buddy, thanks for the input.
I try not to snack at all, but my biggest weakness is I love a night out, and I know that the beer is not good for me lol.
But one question, what is a recovery shake, and exactly when should they be used?
No problem. I definately recommend myfitness pal though. Great for tracking calories and having a target to limit yourself to.I try not to snack at all, but my biggest weakness is I love a night out, and I know that the beer is not good for me lol.
But one question, what is a recovery shake, and exactly when should they be used?
I try to ease off at the weekend - it's no use going hammer and tongs and not enjoying yourself or you'll pack it in (Unless you have the will power of course). Saying that, if you go out and drink 10 pints on Friday and Saturday night it won't be doing the weight loss any favours haha. Why not have a couple then go onto the vodka and diet coke or the gin and slim line?
I don't use them to be honest although I am sure someone on here can answer that. I don't exercise enough to need them and I am sure my fat reserves give the body enough to go on.
good luck with it!
daz3210 said:
Is there any rough formula for how many caories you are likely to be burning doing certain activities?
No, there's a complex formula in lab conditions involving VO2, electrical nodes, WATT calculators etc. etc.daz3210 said:
I have gym membership, which if I wear the right 'thingymibob' the cardio machines will give me a calorie readout, which is fine. But then if I switch to weights, that then goes out of the window.
Get a fairly expensive heart rate monitor (>£50?). They will give you an extimate of calories burned during weights as well...daz3210 said:
Or, am I getting too hung up on calories? The theory I am working on is that more calories burned against calories consumed = fat loss.
Yes, too hung up. The important part of the equation you are missing is your BMR. What is your weight, height, age and I'll give you it.daz3210 said:
Also, I am trying to limit my food intake etc, but feel bloody hungry often. Any suggestions as to what I can eat to make me feel full without piling in calories.
High protein-only (mostly!) foods. Teas. Water. Negative calorie foods.A rough guide for average intensity:-
Sitting 0.5 kcals per min 30 kcals per hour
Standing 1 kcals per min 60 kcals per hour
Walking 6 kcals per min 360 kcals per hour
Cycling 8.5 kcals per min 510 kcals per hour
Playing football 9 kcals per min 540 kcals per hour
Swimming 10 kcals per min 600 kcals per hour
Running 18 kcals per min 1080 kcals per hour
Edited by mattikake on Wednesday 6th June 14:33
I wouldnt worry about cal burn - focus on cal intake. It's easier to track and easier to make a big difference. You could spend all day working out what cal you used up on a HIIT session then blow it by eating a bag of Skips!
Eat a constant level of good cals and adjust the cardio/etc you do based on results. You have to have some constant somewhere to work from, diet is the best one to make your base line.
Eat a constant level of good cals and adjust the cardio/etc you do based on results. You have to have some constant somewhere to work from, diet is the best one to make your base line.
I would have to echo the bike idea.
It's one of the best ways of loosing the initial weight... that and eating less carbs/sugar/fat heavy foods and drinks.
Get yourself a road bike or mountain bike, whichever you prefer and spend at least 1 hour on it twice a week a a minimum and you'll see the pounds drop off in no time. It's the best time of year to do it as you'll catch enough of the bug over the summer to keep it up to some extent over the winter.
It's one of the best ways of loosing the initial weight... that and eating less carbs/sugar/fat heavy foods and drinks.
Get yourself a road bike or mountain bike, whichever you prefer and spend at least 1 hour on it twice a week a a minimum and you'll see the pounds drop off in no time. It's the best time of year to do it as you'll catch enough of the bug over the summer to keep it up to some extent over the winter.
jonnydrama said:
daz3210 said:
What about if I want to use the bike? Up and down hills?????
You mean a proper bike or the bike in the gym?Not that it matters as the principal is the same, get your heart rate up and down as fast as possible by varying workout intensity.
In the gym I get fed up after around 10 or 15 mins, and stick it just because I feel I have to, whereas if I'm out I enjoy it more, and because I have a target of going somewhere I can do a couple of hours without any worry.
mattikake said:
Sitting 0.5 kcals per min 30 kcals per hour
Standing 1 kcals per min 60 kcals per hour
Walking 6 kcals per min 360 kcals per hour
Cycling 8.5 kcals per min 510 kcals per hour
Playing football 9 kcals per min 540 kcals per hour
Swimming 10 kcals per min 600 kcals per hour
Running 18 kcals per min 1080 kcals per hour
Cheers, thats a good guide. But I have to avoid the running bit, since it makes my knees bad.Standing 1 kcals per min 60 kcals per hour
Walking 6 kcals per min 360 kcals per hour
Cycling 8.5 kcals per min 510 kcals per hour
Playing football 9 kcals per min 540 kcals per hour
Swimming 10 kcals per min 600 kcals per hour
Running 18 kcals per min 1080 kcals per hour
Potatoes said:
I would have to echo the bike idea.
It's one of the best ways of loosing the initial weight... that and eating less carbs/sugar/fat heavy foods and drinks.
Get yourself a road bike or mountain bike, whichever you prefer and spend at least 1 hour on it twice a week a a minimum and you'll see the pounds drop off in no time. It's the best time of year to do it as you'll catch enough of the bug over the summer to keep it up to some extent over the winter.
I've got both a road bike and a mountain bike.It's one of the best ways of loosing the initial weight... that and eating less carbs/sugar/fat heavy foods and drinks.
Get yourself a road bike or mountain bike, whichever you prefer and spend at least 1 hour on it twice a week a a minimum and you'll see the pounds drop off in no time. It's the best time of year to do it as you'll catch enough of the bug over the summer to keep it up to some extent over the winter.
But is one better than the other from a pounds loss perspective?
If you're out to burn calories by biking, get a mountain bike and go off-road.
Feck me, biking through mud and bunny-hopping tree roots, going up hill is a max-exertion monster! Tried doing this a couple of weeks ago, and I had to stop as my heart felt like it was going to explode. I've never had to stop due to over-exertion before. Never.
It was great fun too. More fun dodging low branches than foreign lorry drivers who treat you like an insect.
Feck me, biking through mud and bunny-hopping tree roots, going up hill is a max-exertion monster! Tried doing this a couple of weeks ago, and I had to stop as my heart felt like it was going to explode. I've never had to stop due to over-exertion before. Never.
It was great fun too. More fun dodging low branches than foreign lorry drivers who treat you like an insect.
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