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Required cardio should I lift too?
07-02-2014, 03:25 PM
Post: #1
Required cardio should I lift too?
Hey all!

I am on my fourth week of my metabolism reset. I went from eating 1200 calories with excessive exercise to only exercising at practice. I have been slowly increasing calories each week and am now at 1600 calories. I heard that doing cardio is the worst possible thing you can do but I have to do cardio about three hours per practice four days a week because it is my job. I want to start lifting weights again but I am worried that the cardio with additional strength training wont be good for the healing process. I also want to make sure I am eating enough so that I can properly recover. What should I do? And if I should add weight lifting do I eat back all those calories? Help please Sad ! Thanks!!!!



- Bree
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07-02-2014, 05:23 PM (This post was last modified: 07-02-2014 05:32 PM by jaeone.)
Post: #2
RE: Required cardio should I lift too?
Hi breee!
Congrats on upping your calories!! applause
Cardio is not the devil! lol! It's just that some people (women mostly) tend to eat very little and do lots of cardio in order to lose weigh fast!! But instead of just losing fat, they lose muscle too!
A good fitness routine can include cardio and weight lifting. I do weights 3 days per week and cardio 2 days per week.
As far as how many calories to eat, Your intake should be based on your TDEE which includes your activity. So you wouldn't eat back exercise calories.
Have you figured out your TDEE? Check the Scooby website: http://scoobysworkshop.com/calorie-calculator/

And just remember, your reset actually begins when you have increased your calories all the way up to your TDEE.

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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07-02-2014, 06:06 PM
Post: #3
RE: Required cardio should I lift too?
Well my TDEE based on my activity level is between 2100 to 2300 calories. However, the process to reset the metabolism is to slowly increase by 100 calories each week until you reach maintenance level. I'm still at 1600 this week and wont reach 2100 for several weeks. So, should I be eating back extra calories I burn (lifting etc.) to make sure it evens out to 1600? Because the last thing I want to do is make things worse or continue to not eat enough. Thank you for your help!!!
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07-02-2014, 09:39 PM
Post: #4
RE: Required cardio should I lift too?
(07-02-2014 06:06 PM)breee__j Wrote:  Well my TDEE based on my activity level is between 2100 to 2300 calories. However, the process to reset the metabolism is to slowly increase by 100 calories each week until you reach maintenance level. I'm still at 1600 this week and wont reach 2100 for several weeks. So, should I be eating back extra calories I burn (lifting etc.) to make sure it evens out to 1600? Because the last thing I want to do is make things worse or continue to not eat enough. Thank you for your help!!!

You can Just eat 1600 and continue to increase by 100. And of course, Listen to your body, if you need more than 1600 go ahead ahead and increase the next 100 before the week is out. Raising calories slowly is good, but you can adjust up every couple of days, you don't have wait till the next week to increase.

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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07-03-2014, 04:11 AM
Post: #5
RE: Required cardio should I lift too?
you can also jump straight up to the 2300 amount of cals - the down side to this is your might have a larger gain on the scales as well as the overly full feeling - but that gets you to the TDEE quicker and then you can start the 8-12wks count down - totally up to you big grin either way works happy

I do 3 cardio and 2/3 weights per week - so whatever makes you happy. The weights is essentially to create muscle mass whilst resetting so that when you cut the muscles is what helps you burn off the fat (simplified version of course big grin)

good luck either way big grin
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07-03-2014, 06:06 AM
Post: #6
RE: Required cardio should I lift too?
(07-02-2014 06:06 PM)breee__j Wrote:  Well my TDEE based on my activity level is between 2100 to 2300 calories. However, the process to reset the metabolism is to slowly increase by 100 calories each week until you reach maintenance level. I'm still at 1600 this week and wont reach 2100 for several weeks. So, should I be eating back extra calories I burn (lifting etc.) to make sure it evens out to 1600? Because the last thing I want to do is make things worse or continue to not eat enough. Thank you for your help!!!

Since your exercise is already factored into your TDEE, no you do not eat back your exercise calories (unless you have a really big burn day - something out of the ordinary...).

And like Joan and Sarah said, you can always increase your calories faster if you want to - both the slow method and the quick jump to TDEE will both get you to the same result, it's just that many find the slower method to be more comfortable (physically), and it also gives you more time to adapt mentally (which we all know can be the hardest part of this process :-)

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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