I want to burn 7000 calories per week to lose 2lbs per week. If I burned 500 calories per day on cadio in the gym, and ate 500 calories less per day, does this give the same effect as if I was to do a long and boring cadio session and burn a full 1000 calories? Or do you actually need to burn off all those calories through exercise?
Answer:It doesn't make a difference. You still created a 1000 calorie deficit. However, the way you are currently doing it now is probably a much better plan for everyday life (500 calories through diet and 500 calories through exercise).
If you felt like eating an extra 500 calories one day and wanted to burn off that extra 500 by doubling up your cardio session, then that is perfectly acceptable too.
Answer:Try to start your cardio session on an empty stomach, for example, when you just wake up after a good night of sleep, the reason for this is that when you are sleeping your body still burn calories and since you aren't eating anything when your sleeping, the calories that your body is burning to sustain itself during this 'drought' is mostly in the form of glycogen(a ready/instant form of energy stored in muscle and organs, your body will burn glycogen 1st and upon depletion will then convert fats as energy source) and after 8 hours of sleep, your body's level of glycogen is at a very low quantity.
If you start your exercise at this time, your body have no alternatives but to rely heavily on stored fat as its energy source, so its gonna have to convert all those stored fats in your body to use as energy, i mean.. thats what stored fat are for, for emergency where the body have no other external source of energy.
If you eat before your exercise, you body's gonna have an opportunity to replenish the glycogen stores, and it takes roughly about 20 mins of exercise to deplete it again and whatever else is still in your stomach then your body starts burning stored fats, now..thats 20mins worth of fats you could have been burning.
If you can't or don't want to start your exercise right after you wake up, you can try to time your exercise 3-4 hours after your last meal so have similiar effects mentioned above.
You might feel hungry at the beginning but as you progress thru your exercise you should notice the hunger fading. An average normal person should be able to achieve 30-60mins of cardio activities with no problem unless there are complications, however if you really must take something before your session, go for a protein shake, refrain from carbohydrates, sugar and fatty food prior to a session, save them for later after the session. Try not to extend your exercise session beyond 60mins per session as it could have counter productive results unless you have been training for a long period of time and are very fit. It is best to eat within 30-60min after your session in order to replenish your body, the sooner the better.
In general, to lose fats, calories intake has to be less than calories output. However prolong exercise or hunger will register in your body as stress and trigger the release of the hormone Cortisol, Cortisol is activated by any kind of stress and impedes fat burning efforts and you don't really want to trigger it. So avoid training for long period of time, not more than 60mins per session, and don't starve yourself in order to beat the calories counter as that will cause stress to your body as well.
Eating more meals and less calories per meal is a good way to keep you feeling full and maintain your metabolism at a consistently higher level. High dietary fiber food such as brocolli and apple(with skin) will make you feel full faster and won't make you fat.
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