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Losing 3500Cal/week through Cardio challenge

Discussion in 'Fitness Challenges' started by eccent, Apr 24, 2007.

  1. eccent

    eccent Active Member

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    @-@

    Wowwww.... hi people! It's great to see that the challenge is still ongoing! I'm back again after a major computer breakdown and from sitting too much at my office without real workout. I guess the calories stuff from exercise I'll be estimating from now as I'm trying to use the machines at home without the batteries! :P So it'll be minutes for me from now on.

    Happy New Year! I'm back :D. Hi zen. Hi med267. Hi bernlin2000.

    Btw, I just bought myself a BIA scale by Tanita. Well, it gives a rough estimate for bodyfats that I can start on coz previously I've been measuring myself with tape. It was a hard decision between the scale and heart rate monitor :P. But well, I guess scale won coz I plan to share it with my family. :D

    It reads
    -body water %
    -Body fats %
    -muscle mass
    -Bone mass
    -Visceral fats rating
    -physique rating
    -BMR and metabolism and compare yours to the corresponding age
     
  2. eccent

    eccent Active Member

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    Mon 7th Jan - Sun 13th 2008

    It's second week into the year of 2008.....

    Historical records
    ----------------------------------------------
    2007
    =======================
    23/4-29/4 2007- 1500Cal
    30/4-6/5 2007- 2334Cal
    7/5-13/5 2007- 1699Cal
    14/5-20/5 2007- 1554Cal
    21/5-27/5 2007- 1084Cal
    28/5-3/6 2007- 599Cal
    4/6-10/6 2007- 880Cal
    11/6-17/6 2007- 977cal
    18/6-24/6 2007- 880Cal
    25/6-1/7 2007- 378Cal
    2/7-8/7 2007- 426Cal
    9/7-15/7 2007- 370Cal
    16/7-22/7 2007- 286Cal
    24/7-27/12(5 months) 2007-3509Cal :spaz::lol::nope:
    ---------------------------------------------------
    2008
    =========
    2/1-6/1 2008-374Cal
    7/1-13/1 2008-166Cal
    14/1-20/1 2008-365Cal
    21/1-27/1 2008-

    ----------------------------------------------------

    7/1- no exercise done.. bad start here.. set my alarm clock to 5.30am and woke up at 7am.. :P so no morning exercise. Thought I could do better at night, and I set out to set my old desktop up in the exercise "room" busy setting window and stuff :P... no exercise for the day haha.. well except if the walks during shopping count ;)

    8/1- woke up juz right..i.e. juz right for setting out for work. -_-" no morning exercise. Well, for the night, I juz did a 20min session on stationary bike while watching the first season of house on the com I set up :P. That's a 166Cal for 20min.

    .... just one thing to say is that I've got to make time for exercise ....
     
    #182 eccent, Jan 6, 2008
    Last edited: Jan 27, 2008
  3. zenpharaohs

    zenpharaohs Elite Member
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    Exercise Calories by week

    April 20-27: 4376
    April 29-May5: 4816
    May 6-May 12: 4135
    May 13-May 19: 4275
    May 20-May 26: 3840
    May 28-Jun 2: 4428
    Jun 3-Jun 9: 4274
    Jun 10-Jun 16: 886 (illness)
    Jun 17-Jun 23: 6716 (make up for illness)
    Jun 24-Jun 30: 4140
    Jul 1 - Jul 7: 5668
    Jul 8 - Jul 14: 4567
    Jul 15 - Jul 21: 3826
    Jul 22 - Jul 28: 5083
    Jul 29 - Aug 4: off
    Aug 5 - Aug 11: 3756
    Aug 12 - Aug 18: 3946
    Aug 19 - Aug 25: 5476
    Aug 26 - Sep 1: 5724
    Sep 2 - Sep 8: 4220
    Sep 9 - Sep 15: 4262
    Sep 16 - Sep 22: 5610
    Sep 23 - Sep 30: 5160
    Oct 1 - Oct 7: 3704
    Oct 8 - Oct 14: 3904
    Oct 15 - Oct 21: 4473
    Oct 22 - Oct 28: 3649
    Oct 29 - Nov 4: 3793
    Nov 5 - Nov 11: 3726
    Nov 12 - Nov 18: 3670
    Nov 19 - Nov 25: 4680
    Nov 26 - Dec 1: 4675
    Dec 2 - Dec 8: 4614
    Dec 9 - Dec 15: 3671
    Dec 16 - Dec 22: 2683
    Dec 23 - Dec 29: off
    Dec 30 - Jan 5: 3671

    Sunday: rest
    Monday: 1284 (lifting)
    Tuesday: rest
    Wednesday: 691 (lifting) 287 (cardio)
    Thursday: rest
    Friday: 925 (lifting) 266 (cardio)
    Saturday:

    3453 Calories so far this week

    Looks like I forgot to record anything on that Saturday. Oops.
     
    #183 zenpharaohs, Jan 12, 2008
    Last edited: Jan 28, 2008
  4. med267

    med267 Well-Known Member

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    November 4 - 10 | 2756 kcal
    November 11-17 | 3806 kcal
    November 18 - 25 | 4763 kcal
    November 26 - Dec 1st (Sunday Off) 3650
    December 2nd - Dec 9th (Sunday Off Again) 3808
    December 10th - 16th (0 kcal)
    Vacation misc downhill skiing | snowboarding + eating more than burning *
    December 17th - 23rd | 5329
    Dec 24th - 30th Sunday Off 2879
    Dec 31st - Jan 6th Sunday Off 3993
    Jan 7 - 13th Sunday Off | 1354
     
  5. med267

    med267 Well-Known Member

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    November 4 - 10 | 2756 kcal
    November 11-17 | 3806 kcal
    November 18 - 25 | 4763 kcal
    November 26 - Dec 1st (Sunday Off) 3650
    December 2nd - Dec 9th (Sunday Off Again) 3808
    December 10th - 16th (0 kcal)
    Vacation misc downhill skiing | snowboarding + eating more than burning *
    December 17th - 23rd | 5329
    Dec 24th - 30th Sunday Off 2879
    Dec 31st - Jan 6th Sunday Off 3993
    Jan 7 - 13th Sunday Off | 1354
    Jan - 20th | 7250 Next Week Off Except Lifting
     
  6. zenpharaohs

    zenpharaohs Elite Member
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    Exercise Calories by week

    April 20-27: 4376
    April 29-May5: 4816
    May 6-May 12: 4135
    May 13-May 19: 4275
    May 20-May 26: 3840
    May 28-Jun 2: 4428
    Jun 3-Jun 9: 4274
    Jun 10-Jun 16: 886 (illness)
    Jun 17-Jun 23: 6716 (make up for illness)
    Jun 24-Jun 30: 4140
    Jul 1 - Jul 7: 5668
    Jul 8 - Jul 14: 4567
    Jul 15 - Jul 21: 3826
    Jul 22 - Jul 28: 5083
    Jul 29 - Aug 4: off
    Aug 5 - Aug 11: 3756
    Aug 12 - Aug 18: 3946
    Aug 19 - Aug 25: 5476
    Aug 26 - Sep 1: 5724
    Sep 2 - Sep 8: 4220
    Sep 9 - Sep 15: 4262
    Sep 16 - Sep 22: 5610
    Sep 23 - Sep 30: 5160
    Oct 1 - Oct 7: 3704
    Oct 8 - Oct 14: 3904
    Oct 15 - Oct 21: 4473
    Oct 22 - Oct 28: 3649
    Oct 29 - Nov 4: 3793
    Nov 5 - Nov 11: 3726
    Nov 12 - Nov 18: 3670
    Nov 19 - Nov 25: 4680
    Nov 26 - Dec 1: 4675
    Dec 2 - Dec 8: 4614
    Dec 9 - Dec 15: 3671
    Dec 16 - Dec 22: 2683 (deloading)
    Dec 23 - Dec 29: off
    Dec 30 - Jan 5: 3671
    Jan 6 - Jan 12: 3453 (oops?)
    Jan 13 - Jan 19: 3856 (includes estimated workout)
    Jan 21 - Jan 27: 3446 (oops again...)

    Sunday: 1188 (firewood)
    Monday: 1145 (lifting) 611 (cardio)
    Tuesday: rest
    Wednesday: 1203 (lifting) 466 (cardio)
    Thursday: rest
    Friday: 1129 (lifting)
    Saturday: rest

    5742 Calories for the week.
     
    #186 zenpharaohs, Jan 28, 2008
    Last edited: Feb 2, 2008
  7. gareth

    gareth Active Member

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    Why 3500 Cal? It's a Pound and it's everyone's own job to make sure that most of it comes from FATS!


    BTW how do we (I) know whether it's coming from fats and not muscle.

    As I want to lose 5kg of fat it should take me about 3 months - assuming I lose fat only.

    Please advise.





    [/quote]
     
  8. zenpharaohs

    zenpharaohs Elite Member
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    [/QUOTE]

    A: Why 3500 Calories? Probably because it's the Calorie equivalent of a pound of fat.

    B: Make sure that most of it comes from fat? That's not really important. Everything eventually comes from fat.

    C: Well the weekly 3500 Calories of exercise can help you lose fat but only if you don't eat them back. I'm not looking to drop a lot of weight, so I eat most of the Calories back. The challenge is to do the exercise, not to lose fat. If you want to use this challenge to lose fat, that can work.
     
  9. gareth

    gareth Active Member

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    A: Why 3500 Calories? Probably because it's the Calorie equivalent of a pound of fat.

    B: Make sure that most of it comes from fat? That's not really important. Everything eventually comes from fat.

    C: Well the weekly 3500 Calories of exercise can help you lose fat but only if you don't eat them back. I'm not looking to drop a lot of weight, so I eat most of the Calories back. The challenge is to do the exercise, not to lose fat. If you want to use this challenge to lose fat, that can work.[/quote]





    My post went wrong - the question "why 3500 calories...." was a quote.


    Indeed 3500 cals is about a pound of fat so a 100 kg 30% b/f guy would only have to exercise for 7 months to get down to normal fat levels. But it's not that easy - the key is to ensure you're only burning fat and not muscle. How ? The only way I've succeeded in losing fat is by losing weight ( a combo of fat and muscle).
     
  10. zenpharaohs

    zenpharaohs Elite Member
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    Actually it's quite hard to burn muscle. You really have to get a big caloric deficit for a long time. Most of the lean mass you have lost in the past was probably mostly water and a little bit of glycogen.

    You hear about people worrying about burning muscle all the time. But it's quite rare for people that do resistance exercise.
     
  11. zenpharaohs

    zenpharaohs Elite Member
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    Exercise Calories by week

    April 20-27: 4376
    April 29-May5: 4816
    May 6-May 12: 4135
    May 13-May 19: 4275
    May 20-May 26: 3840
    May 28-Jun 2: 4428
    Jun 3-Jun 9: 4274
    Jun 10-Jun 16: 886 (illness)
    Jun 17-Jun 23: 6716 (make up for illness)
    Jun 24-Jun 30: 4140
    Jul 1 - Jul 7: 5668
    Jul 8 - Jul 14: 4567
    Jul 15 - Jul 21: 3826
    Jul 22 - Jul 28: 5083
    Jul 29 - Aug 4: off
    Aug 5 - Aug 11: 3756
    Aug 12 - Aug 18: 3946
    Aug 19 - Aug 25: 5476
    Aug 26 - Sep 1: 5724
    Sep 2 - Sep 8: 4220
    Sep 9 - Sep 15: 4262
    Sep 16 - Sep 22: 5610
    Sep 23 - Sep 30: 5160
    Oct 1 - Oct 7: 3704
    Oct 8 - Oct 14: 3904
    Oct 15 - Oct 21: 4473
    Oct 22 - Oct 28: 3649
    Oct 29 - Nov 4: 3793
    Nov 5 - Nov 11: 3726
    Nov 12 - Nov 18: 3670
    Nov 19 - Nov 25: 4680
    Nov 26 - Dec 1: 4675
    Dec 2 - Dec 8: 4614
    Dec 9 - Dec 15: 3671
    Dec 16 - Dec 22: 2683 (deloading)
    Dec 23 - Dec 29: off
    Dec 30 - Jan 5: 3671
    Jan 6 - Jan 12: 3453 (oops?)
    Jan 13 - Jan 19: 3856 (includes estimated workout)
    Jan 20 - Jan 26: 3446 (oops again...)
    Jan 27 - Feb 2: 5742

    Sunday: rest
    Monday: 1224 (lifting) 140 (cardio)
    Tuesday: rest
    Wednesday: 1246 (lifting) 220 (cardio)
    Thursday: rest
    Friday: 855 (lifting) 215 (cardio)
    Saturday: rest

    3900 Calories for the week
     
    #191 zenpharaohs, Feb 4, 2008
    Last edited: Feb 11, 2008
  12. med267

    med267 Well-Known Member

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    November 4 - 10 | 2756 kcal
    November 11-17 | 3806 kcal
    November 18 - 25 | 4763 kcal
    November 26 - Dec 1st (Sunday Off) 3650
    December 2nd - Dec 9th (Sunday Off Again) 3808
    December 10th - 16th (0 kcal)
    Vacation misc downhill skiing | snowboarding + eating more than burning *
    December 17th - 23rd | 5329
    Dec 24th - 30th Sunday Off 2879
    Dec 31st - Jan 6th Sunday Off 3993
    Jan 7 - 13th Sunday Off | 1354
    Jan - 20th | 7250 Next Week Off Except Lifting
    Jan 28th - Feb 3rd 3642
     
  13. gareth

    gareth Active Member

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    Looks like I might have to be making a bigger effort starting tomorrow. The reason is when I have clocked up 500 calories on the treadmill my polar watch is only indicating a calorie burn of about 300.

    When I first bought the watch in December I noticed the watch lagged the treadmill by about 50-75 calories but I would make up the difference in about 15-30 minutes after exercise.

    In my holiday last month I went for morning runs and always made sure to burn 500 cals or so (using the watch) - so maybe as I become fitter I will have to exercise even longer to burn 500 cals.

    Can,t really trust the treamill, I mean, it clocks up calories even when I am not on it.
     
  14. zenpharaohs

    zenpharaohs Elite Member
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    A: If you have correctly entered your information into the Polar, and are using a good estimate of VO2max (like their Ownindex) then trust that and ignore the treadmill.

    B: As you become fitter you will be able to burn 500 Calories in less time, and it will feel easier. But if you drop a lot of weight you might want to add some back (weight vest, etc.).
     
  15. zenpharaohs

    zenpharaohs Elite Member
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    Exercise Calories by week

    April 20-27: 4376
    April 29-May5: 4816
    May 6-May 12: 4135
    May 13-May 19: 4275
    May 20-May 26: 3840
    May 28-Jun 2: 4428
    Jun 3-Jun 9: 4274
    Jun 10-Jun 16: 886 (illness)
    Jun 17-Jun 23: 6716 (make up for illness)
    Jun 24-Jun 30: 4140
    Jul 1 - Jul 7: 5668
    Jul 8 - Jul 14: 4567
    Jul 15 - Jul 21: 3826
    Jul 22 - Jul 28: 5083
    Jul 29 - Aug 4: off
    Aug 5 - Aug 11: 3756
    Aug 12 - Aug 18: 3946
    Aug 19 - Aug 25: 5476
    Aug 26 - Sep 1: 5724
    Sep 2 - Sep 8: 4220
    Sep 9 - Sep 15: 4262
    Sep 16 - Sep 22: 5610
    Sep 23 - Sep 30: 5160
    Oct 1 - Oct 7: 3704
    Oct 8 - Oct 14: 3904
    Oct 15 - Oct 21: 4473
    Oct 22 - Oct 28: 3649
    Oct 29 - Nov 4: 3793
    Nov 5 - Nov 11: 3726
    Nov 12 - Nov 18: 3670
    Nov 19 - Nov 25: 4680
    Nov 26 - Dec 1: 4675
    Dec 2 - Dec 8: 4614
    Dec 9 - Dec 15: 3671
    Dec 16 - Dec 22: 2683 (deloading)
    Dec 23 - Dec 29: off
    Dec 30 - Jan 5: 3671
    Jan 6 - Jan 12: 3453 (oops?)
    Jan 13 - Jan 19: 3856 (includes estimated workout)
    Jan 20 - Jan 26: 3446 (oops again...)
    Jan 27 - Feb 2: 5742
    Feb 3 - Feb 9: 3900

    Sunday: rest
    Monday: 1085 (lifting) 479 (cardio)
    Tuesday: rest
    Wednesday: 991 (lifting) 221 (cardio)
    Thursday: rest
    Friday: 1010 (lifting) 567 (cardio)
    Saturday: rest

    4353 Calories for the week so far
     
    #195 zenpharaohs, Feb 11, 2008
    Last edited: Feb 17, 2008
  16. gareth

    gareth Active Member

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    I checked my watch and it seems to be about right; it seems 600 cals on the treadmill is equal to 500 cals on th watch.

    However if I do some lifting before my cardio then the difference is smaller. So on lifting days I might be able to burn 700 cals in total. Strangly enough although lifting seems more strenuous than a 40 minute trot on the teradmill it burns very few calories - certainly no more than 200 in 30 mins, maybe that because my hr rarely exceeds a 100 even when doing squats.
     
  17. zenpharaohs

    zenpharaohs Elite Member
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    What sort of set are you doing? How much do you weigh? If jogging gets your heart rate up, then a decent set of squats ought to do the same.
     
  18. gareth

    gareth Active Member

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    At the moment I am trying 5 x 5 workout, I think doing only 5 reps with rests of 2 mins doesn`t do much to my pulse. I`ll probably go back to my old routine 6 sets of 8 with 1 min rests - 4 exercises can burn nearly 200 cals. I`m not sure what people do to burn 500-600 cals just lifting.
     
  19. zenpharaohs

    zenpharaohs Elite Member
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    Check my journal (link in my signature). I have essentially every rep and I essentially always use the heart rate monitor to record Calories. Here is an example.

     
  20. gareth

    gareth Active Member

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    Doing sets of many many reps is certainly good for endurance and burning lots and lots of calories but I am supposed to be building muscle/as well as losing fat. There seems to be a rule of thumb - 5 reps per set for strength/8 reps for muscle and anything over 10 for endurance. Personally I think building muscle depends on one`s genes and with the right genetic makeup any lifting routine would build muscle.

    Anyway today I went back to 6 sets of 8 reps (6 exercisies)with 1 min rests followed by HIIT and managed to 700 cals - 200 from lifting only.
     

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