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Anonymous
So I'm just starting to work out to lose weight, and someone said for my size (300 lbs) I should be eating 2500 calories if I'm working out. The thing I don't understand though is how much of that am I supposed to be burning off.
1000? 1500?
And how do you judge the calorie burn of weight lifting? Running is easy, the machine tells me.
>> Anonymous
shutup, fatty. just eat half what you ate before and run alot and lift weights alot, and you'll lose weight.
>> Anonymous
You don't.

The benefit of weight lifting is not in calories burned, it is in the calories you burn after your xbox hueg muscles eat your fat for fuel.
>> Anonymous
>>123461
Not helpful, nor is it an answer.
>>123462
I see. Thant makes sense.

Does anyone have an answer to my first question? Its just kind of confusing to me, because I would assume I was supposed to burn more than I take in, but I read on here that was wrong. So whats the balance?
>> Anonymous
Your body is very efficient in its energy usage, to burn 500 or 1000 calories, you'd be looking at a 30 min to 60 minute bicycle ride. [Avg. 12-13 mph.]

The fastest, most painless way to lose weight is to simply consume fewer calories.
>> Dr. Frog MD
Weight Training increases your heart rate. An increased heart rate means you burn more calories than you would at rest. Thus, it's acceptable to count the calories burned as you would a light cardio session, really.

Now, you want a DEFICIENCY of 1000 calories from your maintenance calories. I don't know your height, age, or activity level, so I'm using 5'8" and 21 years old and a moderate activity level (work out ~5 days/week). To MAINTAIN your weight you should eat around 4400 calories a day. You obviously don't want that.

To lose 2 pounds a week (max recommended), you should limit yourself by 1000 calories a day, because one pound is 3500 calories. You can do this by eating only 3400 calories a day and sitting on your ass the whole time. Or, you could eat 500 less calories and burn 500 calories with exercise.

Of course, in your shape it's probably safe to say "Fuck you" to the recommended max weight loss/week, and probably lose up to 4 pounds a week (with enough work). Personally, I went for 3 at the start, and that's probably the safest and easiet to keep with, but if you burn more that's fine too.

So, limit yourself by 2000 calories a day for 4 pounds a week, or 1500 calories for 3 pounds a week.

tl;dr: You combine however many calories you are under your maintenance intake and how many calories you burn with exercise to compute how much you'll lose a week. You can lose weight without any exercise, though you'll probably lose muscle, and it's nearly impossible to get 3+ pounds/week without losing some calories from exercise.
>> Anonymous
>>123473
yes it fucking is. you're the one who's fucking fat as hell, not me.
>> Anonymous
>>123476
I'm 5'10" 23 yo male, and I'm starting to go back to the gym again. When I went before, I was doing a 4 mile run/walk in one hour, and some free weights work. I did the cardio part 7 days a week, and did the weights 3 times a week.

I'm sure Ill do more running and definitely some better weights at some point, but thats where I'm starting.

>>123478
I'm pretty sure that since this was a question posed by me, I get to decide if your asinine comments are constructive or not. Take your trolling elsewhere.
>> Dr. Frog MD
>>123488

4 miles/hour is pretty bad, but counting everything in, also including that I accidentally fucked up my lb->kg conversion for the formula the first time, you're still around 4600 for maintanence I'd say, with that amount of working out.

So if you can eat a 2600 calorie diet a day and not be hungry and also burn 500 calories from exercise, that's 5 pounds a week. I'ts very important not to be hungry, though, since hunger basically means you're going to start burning muscle instead of fat which is bad (although, for an initial huge cut any weight loss is better than none in some ways) I personally would recommend trying eating 3100 calories and burn 500 with exercise, probably, since I wonder if 2600 would be enough to keep you full. Alternatively, if 500 calories a day is too much to burn, then you can cut that down to maybe 300 a day and only eat 2900 calories.

Personally I also do 7 days/week cardio and 3 days/week weights, and I shoot for burning 700 calories on weight days (where I also do cardio), and then 350 on the just cardio days, which means I lose a pound a week from the gym alone.
>> Dr. Frog MD
Also, read http://forums.johnstonefitness.com/showthread.php?t=1222
>> Anonymous
>>123476
>Weight Training increases your heart rate. An increased heart rate means you burn more calories than you would at rest.

WHAT?
>> Dr. Frog MD
>>123580

It's basic logic. Increased heart rate means you're doing an activity. Doing an activity that increases your heart rate means that you're burning more calories than you would just sitting around (or doing anything) at your resting heart rate. Weight training increases your heart rate, can make you sweat, etc.
To claim it isn't exercise and doesn't count to the amount of calories you burn is bullshit.
>> Anonymous
>>123589
Hmm, maybe I read into that more than I should have. I read it as it raises your resting heart rate so that you would burn more at rest than normal.
>> Anonymous
>>123500
Yeah, I know doing 4 miles in an hour is not that impressive, but thats about what I'm at right now. As that gets easier, I will extend the length in the same amount of time. Its just hard to go full out run for an hour with the size that I am and the shape I'm in.
>> Anonymous
>>123500
I was just curious, I went to this site
http://www.calorie-count.com/calories/calories-burned.php
plugged in my numbers, and It says my maintain should be 3200 compared to your 4600.

Why the difference?
>> Anonymous
anyone?
>> Anonymous
find out how many calories you need to maintain your weight and then subtract 250 from it. that is how many calories you should eat a day. then you need to burn an additional 250 calories through exercise per day.
>> Anonymous
>>123607
Wow, that site's telling me my maintain is 1800. The weight loss site I'm on is telling me to eat 2500. What the shit?
>> Anonymous
ok, every body is different: The only way to actually find out what you need to do exactly is go to a nutritionist.

that aside: Keep meticulous records of what you eat (calories, grams of protien, fat, and carbs), as well as when you eat. Include what you drink in that. Also, keep a detail record of your weight. At least everyday.

what you do from here, once you have a week or two of records, is do some calculations: calculate you average weight for each week. From there add up the amount of calories you eat each week (as well as grams of protien, fat and carbs). Look at your records for the two weeks and ask yourself some questions:

has your average weight gone up or down?
What percent of your meals are protien? fat? carbs?
how many calories do i take in over the course of a week?
what excerciswe have i gotten in these two weeks?

the goal is for your average weight to drop a few pounds every week. If you find yourself gaining weight, look at what you're eating: are you eat more carbs or protein? how many calories are you taking in? if your eating more carbs then protien, eat less carbs, more protein. If that isnt the case, reduce your calories intake by 1000 (as recommended elsewhere in this thread). Simple as pie. Just figure out what you're eating and doing (keep thos records) then adjust your diet as you need to.