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Activity level to start at?
02-13-2016, 04:22 PM
Post: #1
Activity level to start at?
I have used the calculator on the Quick Start Guide, and have no problems with it except the same ole "roadblock" lolwink I am never sure on the [undefined=undefined]activity[/undefined] level to chose.

Here is all I am doing at the moment, as I do plan to get more into the weight/strength training as soon as I am sure what I can do to avoid hurting my rotator cuff which I have stretch band exercises I am doing with it for now. It is not healed but even with the bands I see some muscle toning starting, and way, less discomfort/aching.

Ok, so other than those easy breezy exercises, I walk 18 miles, give or take, a week. But yes, usually 6 miles a day, 3 days a week. In hours, that is about 2 hours total of steady walking. I try to get a bit of uphill, but little in this area I just moved to a month ago.

Any suggestions on where to set "activity level"? I guessed just by using the hours I walk, but it isn't the same as lifting I totally get that.

Any help appreciated, Denisehappy
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02-13-2016, 05:44 PM
Post: #2
RE: Activity level to start at?
Ok, I want to get this set so I am going with the amount of hours, that's probably right if I am understanding. If anyone wants to comment, or straighten me out on this, I am very, willing to learn, very teachablewink
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02-13-2016, 09:54 PM
Post: #3
RE: Activity level to start at?
Wow, that's a lot of walking! Unless it is power walking or you are really pushing yourself hard, you are probably safe starting at the Moderate activity level. Of course, it's always best to test that out by eating at that level and monitoring your weight. If it is stable while eating at your *calculated* TDEE, you should try to increase by 100 calories or so and see what happens with your weight. The calculators give us a great starting point, or rough estimate, but it's always best to test it out and not just taking those numbers as fact...

Anitra Soto
Team EM2WL
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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02-14-2016, 01:40 PM (This post was last modified: 02-14-2016 01:44 PM by nwcountrygal.)
Post: #4
RE: Activity level to start at?
(02-13-2016 09:54 PM)AnitraSoto Wrote:  Wow, that's a lot of walking! Unless it is power walking or you are really pushing yourself hard, you are probably safe starting at the Moderate activity level. Of course, it's always best to test that out by eating at that level and monitoring your weight. If it is stable while eating at your *calculated* TDEE, you should try to increase by 100 calories or so and see what happens with your weight. The calculators give us a great starting point, or rough estimate, but it's always best to test it out and not just taking those numbers as fact...

I'm sorry I didn't see this earlier Anitra, always like to reply to folkswink I am figuring out my "settings" and as far as I see, I can only subscribe to the individual forums, which is ok. I just need to remember to do itwink

Ok, yes, I walk a lot, and I do 3 to 3.5 miles an hour. The only strenuous parts I get are when I find an uphill street, but there aren't many here.

I think you are spot on when you say test it out. I won't be walking as often, although I was able to last week (this last) because it was zero rainwink So one, big reason I made the decision to start strength/weight-training. I so want to get into the gym, they have a fair rate for seniors, and being on the 3rd floor of an apartment, I know I would get complaints for doing weights herewink

Plus the fact I think I mentioned, wanting to have a place to go, and maybe find some like-minded folks. Ok, so I just logged my brekkie, but for now, I am not going to worry much about the fats, or carbs. Just make sure I am getting the proteins I need. I also formed a good habit of eating fruit at least once a day, as well as vegies. Yesterdays diary shows I was way light on vegies, unless sweet potato baked counts.

Thanks Anitra, I want to share with my friends about this site and can only hope they will come in. You have so much here, and the free-stuff encourages me to trust, and get the main book. I was signed up for a site before this one, and it might have had some good pointers on lifting, but everyone that responded was pushing me to join in by first buying the book, and then doing just certain types of lifting. That's when I had enough and remember emtwl. Glad to be here. I said that, lol, but I sure am, denise PS My fats are usually oils, butter, and whatever might be in the foods already, so healthy for the most part. I got out of the habit of eating a lot of sugar as well. But I don't deny myself because since starting to really burn, I saw myself losing the weight even if I indulgedwink I also don't rely that much on the scale anymore. And I am keeping an eye on my measuring tapewink
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02-14-2016, 02:09 PM
Post: #5
RE: Activity level to start at?
I think starting out your strength training in a gym is a great idea. If you are not familiar with the exercises and /or equipment they should have someone available to instruct you and give you some guidance. Starting out, you really want to make sure your form is correct so that you are building on a solid foundation. If you start off with any kind of bad habits you will 1) be more likely to injure yourself, and 2) find yourself backtracking to correct form problems as you progress and they start to slow you down and affect your progress.

Once you get familiar with the exercises and equipment, make sure you get started on a nice periodized program, which will make sure that you are continually challenged in ways that will help you to build some muscle and strength. We even have some free ones on here:

http://eatmore2weighless.com/category/workouts/

You might also be able to find a class with like-minded individuals that incorporated strength training.

Yep, if you just concentrate on your calories and protein, the other two macros will just naturally sort of fall into place. It sounds like you already make very healthy food choices, so as long as you are getting that protein goal you should have very little to worry about.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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02-14-2016, 02:26 PM
Post: #6
RE: Activity level to start at?
I can't start at the gym until the 24th of this month, but, I will continue with the bands I do have, and I also have a couple of hand weights that are 5 lbs each. I will look at the free-guides, and see if I can incorporate some things using the weights I have. The stretch bands I use mainly for my rotater cuff, but I use the other arm as well. Don't want to be lop-sidedwink

I do a lot of stretches, well, not a lot, but regularly, for my neck muscles. I see such an improvement with the aches/soreness from the spasmodic torticollus, as well as just from not moving enough lately. Not moving my "whole" body that is.

Well, off I go to start some exercises soon, I have my mat, and like to stretch out on that. When I join the gym they also have Zumba, I LOVE to dance, so this will be fun too.
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02-14-2016, 09:42 PM
Post: #7
RE: Activity level to start at?
Well, the 24th is just right around the corner ... you can just spend the time between now and then building up to it! You are going to do awesome!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

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