Posted: 1/28/2011 1:25:02 AM EDT
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I was 300lbs, I am down 222-225lbs now I am 28. 5'7". I have been jogging more and more I can do a steady 2 miles in 16min. I am working on 3 miles straight w/o walking. I have been doing about 6 miles a day. Two miles in the am, and four before dinner. To loose weight would I be better off doing the 6 miles in one shot? Or spliting it is ok?? Thanks |
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my understanding is exercise is exercise and adding variety to it is important as it ceases to be exercise once your body is used to it. IE Fat Stevedore's and construction workers. personally
I walked miles a day in my career, 12 to 18 hours on my feet and active and still got fat.. so busting it up, doing 3 morning miles and 3 evening on Monday, 2 and 4 on tuesday, 2 and 2 on wednesday, 8 mi walk on Saturday, and a day off or maybe just 2 mi Sunday morning etc.. anyways, thats how it was explained by 2 nutritionists I know. congrats on the weight loss and activity increase...BRAVO...and be away, back sliding is super easy... CHEF |
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I was 300lbs, I am down 222-225lbs now I am 28. 5'7". I have been jogging more and more I can do a steady 2 miles in 16min. I am working on 3 miles straight w/o walking. I have been doing about 6 miles a day. Two miles in the am, and four before dinner. To loose weight would I be better off doing the 6 miles in one shot? Or spliting it is ok?? Thanks With out know what else you are doing its tough to say. Are you lifting weights or doing anything else to build muscle mass or is weight loss your sole purpose? I am not a personal trainer so this just my opinion, but weight loss and general fitness are two separate goals. Have you considered doing some sort of HIIT in the AM and then doing your normal routine in the evening. Also, if you are not going to the gym are you doing anything like the 100 Push-up or 200 Sit-up Programs? |
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I was 300lbs, I am down 222-225lbs now I am 28. 5'7". I have been jogging more and more I can do a steady 2 miles in 16min. I am working on 3 miles straight w/o walking. I have been doing about 6 miles a day. Two miles in the am, and four before dinner. To loose weight would I be better off doing the 6 miles in one shot? Or spliting it is ok?? Thanks For weight loss, it's pretty much calories in versus calories out. If going out 2x per day keeps you away from the fridge more, than do it. If doing all 6 miles at once would leave you too sore to do it again tomorrow, keep them separate. What you mind find though, is that you will eventually be able to put in more miles. My advice would be to keep things split until you can run at least 3 miles nonstop, then maybe move some distance to make one longer than the other. Once you're at 3.5 miles, you should consider entering a 5K - good motivation to push yourself even more. Congrats on the weight loss. That's awesome! |
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Weight loss will always = Calories Burned > Than Calories consumed.
Eating less calories is fairly easy and going by the OP's weight loss already, I'm guessing something he already is doing. As weight decreases (this going to be an over simplification) calorie demand does as well. So if @ 300lbs eating 2500 calories allows you lose weight with the exercise routine A, it may not allow you to do so at 225 lbs. Fat doesn't burn calories, muscle does. So building muscle mass allows you to burn calories even while idle. So some type of resistance training shouldn't be discounted. There was an issue of Muscle and Fitness from years ago, in it was a formula to estimate the calories burned doing a free weight work out. HIIT, is another good way to burn calories. It also, IMHO, helps increase overall fitness. Some people have said that the intensity level allows calories to be burned even after the work out has stopped. Along those lines I recall reading that you burn more calories in the AM do to fasting while sleeping (Body for Life?). If routine A is still working, good. That doesn't mean you should discount routine B, I'm sure Lance Armstrong varies his routine from time to time. Posted Via AR15.Com Mobile |
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Sorry for the lack of details. My body is doing well no pains. Just sore but it feels good. I never thought about it but jogging does could me out of the frig... I should lift more weights, I can only bench press 150lbs 2 reps of 15. The same with curls 2-3 sets of 60lbs. Same with push ups. I have been eating less and better. I more I work out, the better I eat. Thanks Guys |
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Fat doesn't burn calories, muscle does. So building muscle mass allows you to burn calories even while idle. So some type of resistance training shouldn't be discounted. There was an issue of Muscle and Fitness from years ago, in it was a formula to estimate the calories burned doing a free weight work out. ] Muscle does burn calories...when it does work i.e. exercise. The idea that idle muscle burns a lot of calories is a myth. In fact, the heart and kidneys have the highest resting metabolic rate (200 calories per pound). The brain (109 calories per pound) and liver (91 calories per pound) also have high values [5]. In contrast, the resting metabolic rate of skeletal muscle clocks in at just 6 calories per pound, with fat burning just 2 calories per pound.
http://www.thefactsaboutfitness.com/news/cals.htm No need to estimate how many calories a weight workout takes. Multiply force (weight) * distance to get total work performed. The average person is 23.9% efficient, so we burn about 4 calories to do one calorie of work. |
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Fat doesn't burn calories, muscle does. So building muscle mass allows you to burn calories even while idle. So some type of resistance training shouldn't be discounted. There was an issue of Muscle and Fitness from years ago, in it was a formula to estimate the calories burned doing a free weight work out. ] Muscle does burn calories...when it does work i.e. exercise. The idea that idle muscle burns a lot of calories is a myth. In fact, the heart and kidneys have the highest resting metabolic rate (200 calories per pound). The brain (109 calories per pound) and liver (91 calories per pound) also have high values [5]. In contrast, the resting metabolic rate of skeletal muscle clocks in at just 6 calories per pound, with fat burning just 2 calories per pound.
http://www.thefactsaboutfitness.com/news/cals.htm No need to estimate how many calories a weight workout takes. Multiply force (weight) * distance to get total work performed. The average person is 23.9% efficient, so we burn about 4 calories to do one calorie of work. Um...I said it was an over simplification. But if you want to get all sciencey here goes.... 
1) The average male human heart weights between 10-12 ounces. Assuming 12 ounces an idle heart burns 150 calories in your given time frame. The weight of the average male is is 190 pounds (approx) per Wikipedia with 42 % of that, approx 80lbs, being Skeletal muscle. So idle Skeletal muscle accounts for 480 calories using 6 calories, not the 35-50 per day that other sources estimate. None of that really matters as you are correct in that other systems burn calories at a much high rate, but we are talking the long haul where a couple extra calories over the course of month or a year adds up to pounds lost. a.) Idle is a relative term. My idle heart and kidneys are doing much more work when idle than any of my skeletal muscle. In fact for them to be as idle as my skeletal muscle I would probably be dead, so its sort of an unfair comparison b) I can't control how much muscle my heart has or the size of my kidneys. However, I can control the amount of skeletal muscle I have. So any gain will contribute to more calories being burnt and greater weight loss. I am glad we could agree 2) Skeletal muscle is seldom idle. Even as I sit and type this my core muscle work to support me, my fingers move, my foot twitches...Is a huge increase, no of course not. However, skeletal muscle retains the ability to burn large quantities of calories while doing work. Which again is something that I can control, the more exercise I do and the more muscle I use the more I burn. Ergo, skeletal muscle can burn "Depending on these factors, the average adult can expect to burn between about 180 and 500 calories an hour lifting weights." [span style='color: red;']No need to estimate ............The average
3)You're right. Why estimate when we can average  Also, most exercise are not quite as simple as lifting XXlbs YYinches. How much does your leg weigh or did you go 10 inches or 12 on the side delt raises? That even ignores the fact that a lot of machines have pulleys and their will be certain co-efficient attached to them that make a true and accurate count impractical for the average person. The issue of M&F in question had a darked haired guy with a tribal tat on his bicep walking out of a fire back ground holding a jump rope, I'll try and go find it and see if I can't post a simple formula
Look, my point wasn't that adding a pound or two of extra lean muscle mass will suddenly make you burn X,XXX more calories a day, much like you were not trying to say that adding skeletal muscle is pointless. After about 15 minutes of internet research it would appear that the jury is still out on exactly how many calories are burnt by idle muscle tissue. I am just glad we can both agree that resistance training and weight lifting is beneficial in weight loss. 
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I was 300lbs, I am down 222-225lbs now I am 28. 5'7". I have been jogging more and more I can do a steady 2 miles in 16min. I am working on 3 miles straight w/o walking. I have been doing about 6 miles a day. Two miles in the am, and four before dinner. To loose weight would I be better off doing the 6 miles in one shot? Or spliting it is ok?? Thanks One thing i have found, pushing through endurance barriers can have some interesting side effects. Thursday i did my longest run to date, 13 miles, and felt like total shit the rest of the night. then i slept for 3 hours and shot out of bed and felt fucking great. i had trouble keeping myself busy today, a mile a minute all day like a fucking tweeker. stopped just short of taking apart the TV remote. awesome. p.s. fellow fat guy runner. |
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a.) Idle is a relative term. My idle heart and kidneys are doing much more work when idle than any of my skeletal muscle. In fact for them to be as idle as my skeletal muscle I would probably be dead, so its sort of an unfair comparison I agree. If your heart was idle, you would be dead. [span style='font-weight: bold;']Quoted:
b) I can't control how much muscle my heart has Sure you can. Maybe not by much, but endurance athletes do specific workouts geared specifically towards cardiac hypertrophy since the primary limiter of VO2max is the heart's ability to deliver oxygenated blood. The main reason that resting hear rate goes down as one becomes more fit is that the heart grows in size and therefore can pump more blood with every beat. That said, a larger heart is still doing about the same amount of work; it just needs fewer beats to pump the same amount of blood because it's moving more blood with each beat [span style='font-weight: bold;']Quoted:
2) Skeletal muscle is seldom idle. Even as I sit and type this my core muscle work to support me, my fingers move, my foot twitches...Is a huge increase, no of course not. However, skeletal muscle retains the ability to burn large quantities of calories while doing work. Which again is something that I can control, the more exercise I do and the more muscle I use the more I burn. Ergo, skeletal muscle can burn [span style='font-style: italic;']"Depending on these factors, the average adult can expect to burn between about 180 and 500 calories an hour lifting weights." Fair enough, but if you doubled the amount of "core" musculature, those muscles would still be doing the same amount of work to support you or twitch your foot. [span style='font-weight: bold;']Quoted:
Look, my point wasn't that adding a pound or two of extra lean muscle mass will suddenly make you burn X,XXX more calories a day, much like you were not trying to say that adding skeletal muscle is pointless. After about 15 minutes of internet research it would appear that the jury is still out on exactly how many calories are burnt by idle muscle tissue. I am just glad we can both agree that resistance training and weight lifting is beneficial in weight loss. No issues, though I've read here several times here the opinion that just adding a bit of muscle will just melt that fat away which just isn't demonstrably true and no I wasn't trying to say that adding muscle is pointless. I do think resistance training is beneficial in weight loss, though from a purely physical basis, I believe it's less effective than endurance exercise; which is less effective than reducing intake. That said, if slinging steel is what motivates someone to get off the couch and away from the fridge, have at it. If one would rather spend an hour in the gym than an hour running on the trails or around the track, than do it. If you can make only make yourself get on the stairmaster for 30 minutes 3 times/week, but you love 4 x 1 hour in the gym getting big - get both. Some folks are more motivated to lift weights than to run - I used to be one of those people when I was younger. Now I spend my work hours indoors and I would much rather be running or riding outside during my exercise time. YMMV IMO and experience, consistency is what's most important, so to bring it back to the OP - do whatever motivates you to do it the mostest. It all comes down to 1) goals and 2) what are you willing to do to achieve them. Congrats again OP on your weight loss. Stick with it! |
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I was 300lbs, I am down 222-225lbs now I am 28. 5'7". I have been jogging more and more I can do a steady 2 miles in 16min. I am working on 3 miles straight w/o walking. I have been doing about 6 miles a day. Two miles in the am, and four before dinner. To loose weight would I be better off doing the 6 miles in one shot? Or spliting it is ok?? Thanks Overall, if you're going to stay with 6 miles a day, you may potentially get more of a benefit from splitting it. You'll burn about the same calories on the run itself, but you'll keep your metabolic rate elevated more with more frequent runs. When you exercise, you increase your metabolic rate. It doesn't drop back to baseline as soon as your heart rate falls, it slowly returns; slight elevations have been measured for up to two days after exercise. By exercising twice a day, you're re-elevating your metabolism and re-starting the clock, so to speak. That said, losing weight is much more a function of your eating than of exercise. Exercise certainly helps, but you could run a marathon every day and still gain weight if you ate enough. Try to estimate your caloric needs (there are calculators online, or you could pay a visit to a nutritionist or the like), figure out how much you burn in a day, and undershoot it. a 500cal/day deficit is a pound a week and easily manageable, 1000cal/day deficit is not even particularly hard if you're running that much. |
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If one would rather spend an hour in the gym than an hour running on the trails or around the track, than do it. If you can make only make yourself get on the stairmaster for 30 minutes 3 times/week, but you love 4 x 1 hour in the gym getting big - get both. Some folks are more motivated to lift weights than to run - I used to be one of those people when I was younger. Now I spend my work hours indoors and I would much rather be running or riding outside during my exercise time. YMMV IMO and experience, consistency is what's most important, so to bring it back to the OP - do whatever motivates you to do it the mostest. It all comes down to 1) goals and 2) what are you willing to do to achieve them. Congrats again OP on your weight loss. Stick with it! I absolutely agree. |
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I would like to thank you guys again, but... After a read to change up my routine I though shit, I will jog the golf course hills suck!! (Note i live in Fl and the highest point in the state in 312ft). Everything when well I jogged 18 holes. But my right heel hurt a little. It feels like I stepped on a nail a few days ago, not real bad. The next day I left left to do a 4 mile and a side wooded trail I have passed by but never stopped. I jogged a mile to the trail and got a call from a ARFCOMer so I walked and talked for about 20-25 minutes. I think it was a mile? I got back to the road and jogged another 1/2 mile and my left knee was starting to hurt. So I walked to next 2.5 miles home. I went to sleep. When I woke up to go to work my knee was fucked, I was a little scared. As I drove to work I could lift my leg but I whinst in pain to do so. That was 3 days ago, ( have been doing push ups and lifting a little) so yesterday I was feeling 90% better. I really do not want to loose my lungs. So I tried to jog a little. I got a little over a mile and my knee was getting sore with my right heel. I finished up the 4 miles. I feel my knee and heel are 80% I will give them a few more days before I try to jog again. The plus side is I am down to 219lbs. |
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I would like to thank you guys again, but... After a read to change up my routine I though shit, I will jog the golf course hills suck!! (Note i live in Fl and the highest point in the state in 312ft). Everything when well I jogged 18 holes. But my right heel hurt a little. It feels like I stepped on a nail a few days ago, not real bad. The next day I left left to do a 4 mile and a side wooded trail I have passed by but never stopped. I jogged a mile to the trail and got a call from a ARFCOMer so I walked and talked for about 20-25 minutes. I think it was a mile? I got back to the road and jogged another 1/2 mile and my left knee was starting to hurt. So I walked to next 2.5 miles home. I went to sleep. When I woke up to go to work my knee was fucked, I was a little scared. As I drove to work I could lift my leg but I whinst in pain to do so. That was 3 days ago, ( have been doing push ups and lifting a little) so yesterday I was feeling 90% better. I really do not want to loose my lungs. So I tried to jog a little. I got a little over a mile and my knee was getting sore with my right heel. I finished up the 4 miles. I feel my knee and heel are 80% I will give them a few more days before I try to jog again. The plus side is I am down to 219lbs. 1)You wont ever lose your lungs. O2 utilization for cardio type exercises is always going to be at the muscle. Has nothing to do with your lungs. 2)Go see a reputable running specialty store. Sounds like youve got some major joint dysfunction occurring and your joint soft tissue is paying the price. They can help with that. |