I know you'll get an answer here, but calories are not the most important factor in weight loss or gain. How well you digest what you're eating and how quickly you metabolize what you're eating into sugar is more important. Here's my well-aged example: eating high calorie salmon never made anyone fat (unless they ate a ton of it) while eating much lower calorie white flour has made a lot of people overweight. The way to achieve weight loss goals is to change your diet from foods that are unhealthy to foods that are healthy, and if you need to consume less consume less. As for your exercise, if you're doing a lot of resistance training and you're all muscle, you might not need to lose any weight at all. If it's flab, then you might. I'll let others now weigh in who do believe calories are the key, as I know others on this site believe this to be true. And I'll add, I'm not sure what 60 minutes of high intensity exercise is and whether it's a good idea to do it every day. I'm pretty old and I work out a lot longer than that when I work out, so what is it you're doing?
Thanks for the input. I eat pretty well with mostly whole grains, fresh produce,meats and wine++. Not much processed food at all. I do have excess fat around the belly and have been unable to take it off with ramping up the exercise. This includes a variety of cardio daily for 45-60 minutes including squash, x-country skiing, biking , elliptical plus weight training twice a week. I think I need to cut the calories but can't figure out exactly by how much. I figure that 1-2 pound weight loss per week would be the right rate.
Body Weight Planner
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth
hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness
because I personally feel that it is one of the best ways to exercise, especially considering the speed at
which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the
information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise
because these foods can impact the release of the growth hormone in the body. The links are
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target
heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own
Thanks for the peak 8 suggestion but I already do interval training twice a week with 15, 30 sec max speed intervals followed by 30sec rest each. My equation goes wrong on the consumption end. I want to figure out calorie needs and components but have not yet got that answer.
From what you say, you eat pretty well. Assuming that's all you eat, cutting down on the animal food will reduce your fat intake and might make the difference, assuming you're eating, say, beef, which is always high in fat as opposed to buffalo or venison, which is low. Fatty fish doesn't count, as it doesn't present the same problems. But basically, what you're hearing here is that calories aren't the proper measure, really, results are. I also wouldn't recommend skipping breakfast, and given you exercise hard and regularly, I wouldn't skip any meals. Here's one suggestion: just eat less at each meal and add more resistance training and see if it does the trick. Try getting protein from non-meat sources more often, as this may help as well. But given your exercise habit, you do need protein. Try beans and nuts and seeds instead of meat, say for even just one meal a week, and see if it helps.
Thanks paxiled for the excellent suggestions. I'll try to be less of a carnivore keep as generally active as possible leave some food on the plate and keep my fingers crossed. I'll do my next weight in a week and see what happens.
An exercise routine that encourages the use of circuit-training, density-training, supersets, trisets, finishers, or anything that increases you to work hard for 30 to 45 minutes.
Calories and diet matters!
Strength training still needs to be the number 1 to maintain muscle, even if fat loss is the goal.
What needs to be done is compound movements like squats, deadlifts, and bench presses with low to moderate rep ranges (3 to 6 reps). Doing that makes your body nudge to keep muscle, lower reps target more of the actual muscle fibers in addition to providing the neural stimulus needed for the central nervous system to maintain strength levels.
Higher rep style training is important and a part of any fat-loss program.