Questions for Keith L.
Keith, you helped me get starting working out and Since July 2nd, I have only missed 3 days.
I have a couple of questions.
Calories burned - when on the treadmill, I burn about 180 calories per mile at my current weight. Is there anyway to translate that to weight workouts? For a moderate weight session, how many calories burned per 30 minute workout?
Carbs - if I am going to walk 2 to 3 miles on the treadmill, would it be helpful to eat a protein bar with a moderate amount of carbs?
Thanks for all your insight on this board.
Gregg
Surgery Date 04-22-14 HW 2011 388(lost 60lbs on WW, regained 40) Surgery Consult Weight 1/10/14 - 367 SW 357 - CW 9/15 210.
Stalls are your body's way of telling you not to get too cocky.
5K - 1st 59:00(9/14) PR 33:45(9/15)
10K - 1:14(10/15) 1/2 - 1st 3/20/16
There are lots of calorie calculators out there, but few are accurate.
Eating back calories is a bad idea when you're working to lose weight. If you feel poorly, eating a small carb like a piece of fruit is okay, but you really shouldn't need to with such a short workout. Hydrate properly, have a protein forward meal or shake post-workout, and you should be good to go.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
OK, so first for some bad news. The most inaccurate calorie burn calculators are those on treadmills. The only real way to calculate your calorie burn is with a heart rate monitor. Polar makes several inexpensive options. As for calorie burn in weight training it is far far less than cardio. Yes you do burn calories but the real benefit comes from after the workout when your muscles are recovering and also the more lean muscle mass you have the more calories you burn at rest. For a moderate weight training session for 30 mins you might burn 100 - 200 calories, but again use a heart rate monitor to validate this. In an intense 1 hour workout where I do 25 mins of HIIT Cardio and 25 mins of weight training where the routine focus on keeping your heart rate up I burn between 450 and 650 calories. That is 1 hour of intense work where I am soaking wet. I Have been doing this for a year. So most people drastically over estimate the amount of energy they burn in a workout. The key is improving your cardio capability because the stronger your heart and lung capacity is...again...the more calories you will burn at rest.
As for carbs I will say no, first you are not really working that hard...yet! Don't worry you will get there...I promise. The bigger key is WHEN you eat. Drink a low carb protein shake 30-60 mins before you exercise and some other protein 30-60 mins after. This will help you with your calorie needs and keep you from spiking your insulin which will signal your body store body fat and the thing it stores the easiest when there is excess of it are carbs. So you would be better off with healthy fats like coconut oil which is a medium chain triglyceride which burn very much like a carb.
