If you exercise....please can you answer my questions :-)

[fortysomething8]

Hello,

I'm just wondering the following.....

1. If you exercise regularly - how often? How many calories do you aim to burn over how long?

1. If you don't use calories as a way of keeping track, what do you do?

1. For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?

1. Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money

1. How many calories do you aim to eat a day?

Thank you!

1. I aim to work out properly 4-5 days out of 7. It's tricky on the weekend with DC but I walk a lot as a baseline anyway. I don't work on a calorie basis; that's a waste of time. I work out for my mental health and to increase my fitness and strength.
2. I aim to run faster, lift heavier, be more flexible and stronger.
3. I run and do yoga and weights at home. I see a PT once a week at home, but if I didn't I'd still be doing the same stuff.
4. Yes. Weights. There are no gimmicky shortcuts to being fitter. You have to put the work in.
5. I don't track it. I just aim to eat a healthy varied diet with some treats, with protein to support my weights work.

If you exercise regularly - how often? How many calories do you aim to burn over how long? 1x walk a day - 60-90 mins. Between 400-750 calories. Then workouts or swims a few times a week that burn between 150-300 calories depending on what it is

If you don't use calories as a way of keeping track, what do you do? I have a fitbit that tells me

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc? - I use both. Workouts at home and at the gym and my legs for walking.

Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money. - Waste of money! My aid is my audiobook/music/podcasts.

How many calories do you aim to eat a day? 1900 cals when I'm on a deficit. 2400 when maintaining. Reality is that I overeat because I drink too much alcohol

If you exercise regularly - how often? How many calories do you aim to burn over how long?

I exercise every day, once or twice a week quite intensively. I don't aim to burn calories and don't count them.

If you don't use calories as a way of keeping track, what do you do?

I measure distance but only out of curiosity. If I feel I've had a good workout, that's good enough for me.

I don't go to the gym and don't want to answer this question, so have deleted it.

Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money

No aids at all. I have equipment for exercise but that's necessary to the sport.

How many calories do you aim to eat a day?

I don't count calories, I look at what I eat. If I'm eating fresh fruits and vegetables as the basis of my diet and mindful about the quality of what else I eat, that's good enough for me.

I cycle 2 -3 times a week. Sometimes I don’t get out at all, but I assume where I left off, which can be tough! I sign up for sportives within a 90 min drive to keep me with an aim.

i walk the dog every day

i used to plank daily just for the gimmick of it, increasing my time in 30 second blocks.

I swim once a week while the kids are in the pool having their lesson.

i use a garmin for cycling and track on Strava.

1. 1-2 hours/day most typically. Fitbit estimates the calories, I don't aim at calories burnt. I need exercise for my mental health & to help me sleep. I like exploring new places, country views, wildlife, technical fun off-road riding, poking around corners of lakes

1. Fitbit counts active minutes. I put some routes on Strava

1. No gym, yes swim membership. What I do is weather dependent: active travel (walk or cycle), pool swim, kayak, run, DIY, gardening, scavenging, leisure cycle rides & walks

1. No? I don't know what a waist trainer is

1. Enough not to be hungry. I can eat fairly little if I don't exercise

I exercise for cardiac and lung health not weight loss. If you want to lose weight I understand it's 80% eating 20% exercise. They say you can't outrun a bad diet.

I go to the gym 6 days a week ideally. I don't count the calories I burn, I train to feel healthy and strong. Sometimes I'm there for 30 minutes, sometimes 2 hours.

I count the calories I eat, I aim for about 1600 a day currently as I'm trying to lose body fat. I eat high protein as I don't want to lose muscle.

I do classes, spin and lift weights. I don't use any aids. I do have a protein shake after my session.

1. If you exercise regularly - how often? How many calories do you aim to burn over how long?

I don't count calories. I don't exercise to burn calories. But I go to the gym at lunchtime for about 20 minutes 3x per week (lunch is only 40 mins).

1. If you don't use calories as a way of keeping track, what do you do?

I have a gym program app and follow that (nobs app)

1. For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?

I also ride a friend's horses and do all the associated work when I visit (mucking out, sweeping, grooming etc). That can burn a fair few calories (I sometimes wear my HR belt)

1. Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money

The nobs app really helped me know what to do in the gym and how to make my visits efficient. I'm there to build & maintain muscle. For weight loss you need to focus on reducing your calorie intake (to an achievable level) and then do resistance training to protect your muscle.

1. How many calories do you aim to eat a day?

As many as I like! But when I've had to lose weight before I found that somewhere between 1600-1800 was enough to be manageable and lose a little.

I did once have a gym that encouraged us to eat 1200 calories per day and that is absolutely not sustainable or enjoyable at all. Do not do that!

I find focussing on macronutrients to be more helpful. I keep an eye on my protein intake.

And I figure that muscle is more metabolically active than adipose tissue, so my focus is on building more muscle and therefore increasing my BMR.

Mainly, find something that you can sustain. Even better if you enjoy it.

I horse ride daily and associated stable tasks. Then I run for around an hour three times a day. I don’t count calories (either burnt off or eaten).

Best aid ever is probably not what you are thinking but for me it is having company because that means I don’t back out and enjoy exercising.

Absolutely. I'd probably sack off lunchtime gym without my friend doing it too. We don't want to let the other down!

1. If you exercise regularly - how often? How many calories do you aim to burn over how long?

I exercise 4-5 times a week. I don't keep track of calories.

1. If you don't use calories as a way of keeping track, what do you do?

I don't.

1. For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?

I do classes (spin, Pilates and yoga) and swim.

1. Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money

I just do the exercise I enjoy and makes me feel good. I am trying to lose weight but try not to put conditions on exercise as I find it too much pressure so I just do what I enjoy.

I run four days a week. Two short ( 3k ) and two long (6-8k) I skip at home and stretch daily too . I've never calorie counted as I wouldn't like the pressure. I eat a mainly Mediterranean diet Monday to Saturday but never forbid myself a treat if I fancy it . On Sundays I generally eat what I choose within reason and have a G&T . Just the one but I'm happy. I never feel restricted by my diet because that way , for me lies madness 😂 I also walk my dogs daily.

1. Depends on the time of year, in season 7 days a week, out of season 5 days a week. I don’t count calories, depending on the type of workout, weights is only a 30 minute session, running etc can be an hour.
2. I eat a low carb diet (type 1 diabetic), I don’t calorie count, I just eat sensibly.
3. Gym bunny. But I also run, cycle and train for my sport.
4. The only aid for weight loss is a calorie deficit, toning is actually just reduced body fat as well, you can’t tone fat, even if you gain muscle and maintain fat you will not be toned.
5. Again, don’t calorie count, but when I get my diet assessed at training I’m averaging 3,400 during the season, no idea what I average out of sesson.

I aim to exercise for a minimum of 30 mins per day but it's normally 60+ mins.

Minutes exercised. Using an Apple Watch so as long as I close all my rings i'm happy.

Brisk walking & exercise bike. Planning on rejoining the gym when DD is back from uni.

No aids used so can't advise on that one.

I don't count calories, just eat healthily. My main reason for exercising is so that I don't end up like my mother!

I run 3 times per week and have done for the past 15 years or so. I do not track anything, I just get up and run. I do around 4 miles and feel so much better after. For me it has never been about Kcal burn but more about feeling good and getting out.

If you exercise regularly - how often? How many calories do you aim to burn over how long?

5x a week. Mostly running, occasional yoga/climbing/bodyweight strength work. I don't aim for calories but time/distance/sets. However my watch syncs to MFP so I use that as an approximate guide to what I should be eating.

Do you use any aids that have really helped you with weight loss/toning up?

No, I have bought things in the past that are just gathering dust now

How many calories do you aim to eat a day?

1400ish, more if I'm exercising. I'm trying to lose some weight for a race in July.

I run about 4 days a week and do strength training at home 2 days, plus daily yoga (for flexibility and to help me sleep). I make sure I have a rest day. I don't count calories burnt or eaten. I have an activity tracker and keep an eye on my relative effort on strava (time spent at different heart rates). But mostly it's about trying to get the miles in.

A good sports bra, fitness tracker, running shoes, resistance bands and a yoga mat are probably the things I use most.

If you exercise regularly - how often? How many calories do you aim to burn over how long?

Try to do weights (just dumbbells at home) 3 days a week and 10-20 mins of yoga on the other mornings. Big fan of Yoga with Adrienne free on YouTube.

If you don't use calories as a way of keeping track, what do you do?

I use the free calorie calculator on the James Smith Academy website. If I stick to it, I shrink. In reality I like cheese and crisps too much ..and have a squidgier tummy than I should have!

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?

I do yoga and weights at home, and go for walks.

Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money

get a set of dumbbells. If you want fat loss you need to consistently eat fewer cals. If you want to develop and tone muscle you need weight/bodyweight exercises

How many calories do you aim to eat a day?

this will depend on your height, current weight and activity levels

around 1500 - I am five foot eight with a sedentary desk job.

1. If you exercise regularly - how often? How many calories do you aim to burn over how long?
I tend to do around 2 hours a day, around 75 minutes working out and then separately I walk for the 45 minutes to loosen my body and get fresh air with my son.

2. If you don't use calories as a way of keeping track, what do you do?
N/A, I do keep track of my calorie intake, simply to ensure I hit my protein level as it's quite high at 160grams a day.

3. For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?
N/A but when I first started I used to use a Jillian Michaels workout with weights from home. That was great fun.

4. Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money
Nope. No aids at all.

5. How many calories do you aim to eat a day?
Between 2200-2500 depending on how my calories adjust. At the moment I'm on 2512 😄

I walk at least 10-15k steps a day, yoga 3 or 4 times a week and use 5kg dumbbells most days at home in a short 10 minute routine. I don’t count calories, just try to eat healthily most of the time and I’m not trying to lose weight. I’m in my 50s so just want to stay fit, flexible and maintain muscle mass. I used to run most mornings but seem to have got out of the habit and since ditching the car I’m walking a lot more so not beating myself up about it.

I go to the gym on Friday after dropping the kids at their club. I run 5km which burns about 300 calories, but calories aren't my main focus. My current aim is to run it quicker, and not need to walk a couple of times!

I do it in the gym rather than outside to reduce the chance of being murdered. I know the risk is miniscule but I am not fast enough to outrun anyone!

If I want to lose weight I stick to 1200 calories and avoid carbs.

If you exercise regularly - how often? How many calories do you aim to burn over how long?
I run 3-4 times a week, aiming for 5km on each of the 3 runs (longer - up to about 12km if I manage one on a Saturday morning too). I don’t track the calories I’m burning; I run because I want to stay fit and because I like the headspace it gives me.
I also do classes at the gym (Body Balance, which is like yoga and Pilates; Body Pump for strength training; and I’ve just started going group cycle classes for stamina and cardio, but I don’t really like that one as much as going for a long run).

If you don't use calories as a way of keeping track, what do you do?
I track my distance with running, and each of the classes I go to at the gym has a specific length, so I just do the length of the class

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?
I do my running outdoors (whatever the weather - expert during that recent spate of awful storms, because it would have been dangerous for me to go out in that weather!) and go to the gym for my classes.

Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money
I initially started exercising so that it would help me lose weight, but it only works if you combine it with lower calorie consumption. The thing that’s made the biggest difference to my shape has been the Body Pump classes - I’m toned now. But I lost weight through the dieting.

How many calories do you aim to eat a day?
When I was trying to lose weight, I aimed for 1500 a day, and didn’t eat back any calories I burnt through exercise. It was a slow process but it worked. I used MyFitnessPal to track it all.

1. 5 CrossFit sessions plus a run per week. I don’t have any calorie goals. Goals are focused on speed/ effort/ how heavy I can lift in any given session.
2. I recently started using a heart rate monitor to track effort and our coach sometimes sets goals based on this.
3. na
4. no. I’ve put on muscle doing weights.
5. I don’t monitor this.

I'm 54 and slim/in good shape, but haven’t always been! You have to find something you love and everything then falls into place.

I try to do a bit of exercise everyday but that can include cycling/walking to and from places. I exercise so I can eat what I like, have loads of energy and for mental benefits.

If you exercise regularly - how often? How many calories do you aim to burn over how long?

2-3 times a week, if at the gym I always do 100cals on the cross trainer then maybe 50 on the treadmill but then weight machines / stretches on top

If you don't use calories as a way of keeping track, what do you do? I also have a fit bit that tells me over all cals for the day

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc? I walk
mainly

Do you use any aids that have really helped you with weight loss/toning up? I was thinking of getting a waist trainer but not sure if it's a waste of money

i would be interested in the answer to this, I’m always tempted too!

How many calories do you aim to eat a day?
if I’m being good 1500 but upto 2000 which is still slightly under my meta rate (I’m tall)