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**KrazyHorse** · August 21, 2006, 22:37

But basically, if the total amount of food I eat in a day = 500 Calories, and at the gym I am burning? 130 Calories, does that mean I am not burning enough or is the total amount of Calories taken in a day mostly converted to energy? If so, how do I know how much Calories has been stored as fat?

If the amount of food you're eating in a day amounts to 500 calories then you're going to end up with a case of malnutrition very quickly. Aim for 1800 calories a day if your goal is weight loss. This should, in a 25 year-old man engaged in moderate aerobic activity, produce a caloric deficit of ~800 calories per day, equal to about 1.5 pounds of fat lost every week.

The calories you burn while on the treadmill will never close to equal the total amount you burn off in a day just hanging around. Aerobic activity serves a couple of purposes when it comes to weight loss:

1) The average man who doesn't do too much exercise might go through ~2200 calories a day just living and breathing. The extra 200-300 calories you burn while on the treadmill provides a deficit (assuming the exercise is not accompanies by increased food intake) that leads to weight loss all by itself. The point of exercise is not to compete with the normal output. Nobody outside of elite athletes exercises 2000 calories worth a day. But iff, instead of 2200 you go through 2500 then over time this deficits amounds to pounds lost

2) The amount of calories burned while actually exercising is supplemented by the "training effect". If you engage in strenuous cardiovascular activity on a regular basis then your body repsonds by increasing your metabolism even when you're not exercising. So while the treadmill might say 200 calories burned during your exercise session, regular exercise has so increased your resting metabolism that you also burn another 200 calories throughout the day "for free". So 2200 + direct exercise = 2400 + training effect = 2600. Intake = 1800, deficit = 800 calories. 1 pound of fat = 3900 calories. Minus one pound of fat every 5 days or so. Actual weight loss may be higher, as some loss is non-caloric (so called water weight).

**KrazyHorse** · August 21, 2006, 22:40

A few more things to note:

1) 5 km/hr is not a warm-up. Warm up at 8-9 km/hr for 5 minutes for a jog at 11 km/hr

2) Maintain your 11 km/hr jog for at least twenty minutes

3) Cool down at 8-9 km/hr for another five minutes. Total time 30 minutes

**KrazyHorse** · August 21, 2006, 22:43

Other things: Run at least 3-4 times a week

Make sure to include plenty of protein in your diet (100+ grams per day). Chicken breast, boiled eggs and tuna are the best sources of low-fat animal protein.

**FrostyBoy** · August 21, 2006, 22:43

KH, 500 was a hypothetical number.. how did you miss that?

**KrazyHorse** · August 21, 2006, 22:48

Given that my response to that part was predicated with a conditional then I'd say that I didn't, you silly man.

**FrostyBoy** · August 21, 2006, 22:49

The trainee specialist (one of the top body builders in singapore) told me to run 5km/hr for 5 minutes, then run at 10/11km/hr for the remaining 10 minutes.

Afterwards I do feel quite worn out, but mind you I want to reserve my energy for the weights aswell, I will work on all parts of my body, I do about 4 sets of 15-20 reps, on each area of my body. I always start off small and increase the weight as I go on (I have about a 20 second break between each rep.)

**KrazyHorse** · August 21, 2006, 22:50

Please read my response instead of attempting to nitpick, expecially if your nitpicks are as unfounded as the previous one. You obviously have not a clue when it comes to nutrition, human physiology, etc. I've provided you with the basics in this thread.

**FrostyBoy** · August 21, 2006, 22:52

huh? where did I nitpick? and I do have a clue, but I don't know a lot about it, hence why I posted this thread.

You're intelligent, but you're not smart.

**LordShiva** · August 21, 2006, 22:54

Cardio is for wusses.

Free weights

**KrazyHorse** · August 21, 2006, 22:55

Originally posted by Sn00py
The trainee specialist (one of the top body builders in singapore) told me to run 5km/hr for 5 minutes, then run at 10/11km/hr for the remaining 10 minutes.

Your trainee specialist is an idiot. 5 km an hour cannot possibly warm you up for a 11 km/hr jog. It puts your heartrate nowhere near the right range. A warmup at that low a level is completely useless. By the way, I'm pretty sure I could run your weightlifter friend into the ground, so I know of what I speak.

Afterwards I do feel quite worn out, but mind you I want to reserve my energy for the weights aswell, I will work on all parts of my body, I do about 4 sets of 15-20 reps, on each general area of muscle. I always start off small and increase the weight as I go on (I have about a 20 second break between each rep.)

1) Don't run on the days you lift weights. Seriously. Dumb idea. You won't have enough ready energy left to actually push your muscles to their limit.

2) Don't do so many reps in each set. Do at most 10-12 reps each set. 15-20 is stupid. I'm aiming for strength increases so I do 4-6 reps a set.

**KrazyHorse** · August 21, 2006, 22:55

Originally posted by LordShiva
Cardio is for wusses.

Free weights

Free weights and no cardio = fat slob

**FrostyBoy** · August 21, 2006, 22:56

I do weights at home, but will start doing more at the gym further down the road, first mission is to lose the fat and gain some more muscle.

**KrazyHorse** · August 21, 2006, 22:56

Both = real fitness

**FrostyBoy** · August 21, 2006, 22:57

Hm, so how many sets do you do KH?

How about I do cardio first, then do the run?

I'm trying to lose fat (I'm not actually fat, just got reserves around the waist

) and gain muscle at the same time.

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