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!

At the risk of sounding complacent, I wouldn't be initially trying to push and push, rather than at the start just trying to embed exercise into your routine and not get injured or dispirited. You are trying to create sustainable habits for a lifetime. Have seen too many people go from enthusiasm to quitting rather than focusing on healthy eating and sustainable exercise. I know people like early results. Not sure about rice case as a snack or treat unless you truly prefer them. Fruit and nuts or something you enjoy eating.

Good luck.

If you exercise regularly - how often? How many calories do you aim to burn over how long?
i run 3 or 4 times a week. Try to do yoga at least twice a week and have just started strength training.

I dont monitor calories burned.

If you don't use calories as a way of keeping track, what do you do?
I use Strava for all. Running goals are based on a weekly target for miles per week. Yoga and strength I don’t have goals for but I probably should.

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?
Running. Yoga and strength are at home via YouTube videos. Like you I just never got round to going to the gym.

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, log calories in MFP.

How many calories do you aim to eat a day?
1700 is my lose target on MFP. I only put on weight when I fall off the MFP wagon.

my best tip is not to eat your exercise calories back. Abs are built in the kitchen, as the saying goes.

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

I exercise on purpose at least four times a week I’d say. As in, head out with the purpose of exercise. I don’t know how many calories I burn or how long I exercise for. I exercise because I am a fucker to live with if I don’t.

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

I don’t keep track particularly. I mean I have an idea of how far I run or hike or how far I swim or how long I played sport for or how long the class was. I like to get faster when running, get places when hiking and I like to get better when playing sport.

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

Hiking. Usually up and down hills and I like to hike at least once a week (20-30km) Running, because it’s faster to get the distances I need on a weekday. Swimming occasionally and playing tennis a couple of times a month (more variable as needs a partner)

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 don’t have any aids and I don’t know how much I weigh.

How many calories do you aim to eat a day?

I don’t know how many calories I eat or how many I should eat, I don’t know or care how much I weigh.

1. 3 or 4 times a week for between 2 and 4 hours a time. No counted calorie goals.

1. I track exercise by my performance. I need to maintain my weight though.

1. Bouldering, cycling.

1. No.

1. I don't do a daily total. On days when I exercise I eat what I want and on days when i rest I tend to have less of an appetite

I walk the dog twice daily- brisk walking - across country (local woods and fields) for a total of around 2 hours. I also ride my horse 4-5 times per week, look after a biggish garden and all the usual domestic stuff.

No aims regarding calories and don't track or count them - it's far too time consuming to add them up, or calculate how many calories on a slice of bread or whatever...... I eat sensibly and well - home cooked meals/fresh veg etc as far as possible. No deserts or sugary stuff, rarely fry anything, so cook in a calorie friendly way. Limited wine - weekends only.

No fitness aids, unless you count a dog/horse/garden. Never go to a gym. Hubby bought me a Fitbit ... it's gathering dust in drawer somewhere.

My clothes keep track for me ... the day my size 10 skinny jeans are too tight, I cut down.

If you exercise regularly - how often? How many calories do you aim to burn over how long?
I do some kind of exercise most days. Some "rest days" are walking or gentle exercise like yoga or just generally being active.
I don't "aim" to burn calories, but as a short woman, regular exercise helps me to maintain a healthy weight on a relatively relaxed diet

If you don't use calories as a way of keeping track, what do you do?
I record data from my Garmin watch into an exercise log (notebook/ bullet journal) this helps me check that training is balanced, seasonal patterns, training plans.
For runs I train by time/ distance. Swimming by time. Other is just recorded. I know I'm progressing at circuits if I move up a weight.
Calories are pretty meaningless for assessing exercise benefits. One hour of running/ weights/ yoga/ swimming have different benefits.

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?
I run (and tend to have a race on the horizon at any point). Running is easily measurable. I like outdoor and group exercise. Both is even better. I do some short videos at home but struggle with longer workouts in that setting.

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
Not aids in that sense.
I have fitness equipment in varying states of use. If nothing else it reminds me not to join a gym 😂
I use my Garmin watch to record sport/ general activity.
I use apps such as C25k, strava, to record/ motivate/ share. Online discussion.
If actively monitoring my diet I use MFP

How many calories do you aim to eat a day?
If I'm monitoring my diet, I'll bring it down to 1600 as it's enough to fuel an active lifestyle. If I'm being active I typically burn 1900 average. I sometimes 5:2.
Most of the time I don't pay much attention.

*

I'd say from the questions that OP's focus on exercise is a bit the wrong-way-round and highly likely to fail.
I could say that spin and running marathons are great ways to burn calories and I wouldn't be wrong, but for most people it's not sustainable.

Think about what you find practical and what you enjoy. That will work longer term because you can and will want to do it.

For most people unless they put a lot of time and training into exercise it's pretty limited in the additional calorie burning potential. If your body burned 2000 on a regular day, most of that would be burned by generally existing. If you spent an hour blitzing a 10k run, you could burn 600 extra calories... BUT you can't do that every day, or even much more than once a week if that.

Better to focus on the other benefits of exercise. General fitness/ health, how you feel, healthier body shape, stronger bones/ joints, time outside in fresh air/ vitamin D, social time, stress relief...

Don't be dominated by scales either. Muscle is more dense and can hold water retention. Using a mix of methods including a tape meaure and photos is better for seeing progress.

Thank you! I will defo look that up!

If you exercise regularly - how often? How many calories do you aim to burn over how long?
I play squash once a week (50 minutes) and cycling twice a week, for about 2 hours each time. I have no idea how many calories that burns.

If you don't use calories as a way of keeping track, what do you do?
I don't keep track. I have never thought about calories. If my jeans feel tight, I eat a bit less the following week.

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?
See above. I've never been in a gym.

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 use a punchbag sometimes, but I don't time it or monitor it.

How many calories do you aim to eat a day?
No idea.

I get up early to do 20-30 minutes of YouTube videos Mon-Fri. I use some light weights a couple of times a week and do a mix of cardio, general fitness and pilates. I have a job where I'm on my feet for most of the day. I don't count calories but try not to snack (except for an apple mid-morning).

3 times a week

Not focussed on calories, just doing what I enjoy or what feels good.

I dont count how many calories I eat a day. I know I need to eat 1200 and under to lose a meaningful amount of weight (I'm nearly 37).

I do a mix of exercise classes and cycling/running/swimming.

My exercise habits are focussed on what I enjoy, it's about well being and general good health/fitness, not specific weight loss targets.

I used to go to a gym 2 or 3 times a week. I followed a program set by a trainer there. It was flexible and full discussion, so it was 'mine' not imposed by him.
I did very well.
Diet and weight was a separate topic to fitness. That worked for me.

Try it. If you can afford the frequent training even for a while it will be worth it. Then aim to get down to the 800 cals a day diet. Start higher but use a target you can keep, then after say, 4 weeks reduce calorie total. Easy steps only, do not stress yourself.

1. I walk for 40 mins- 1 hour each day. I'm not sure how many calories that would burn but it's better for me not to know and just to try to stick to 1500 calories, any calories burnt are better as an additional deficit (i.e. it would be worse if I thought 'Oh I've burnt 300 calories, I might as well eat a bit extra). Up until a few years ago I also ran every single day but then stopped and put on a lot of weight!
2. Well I just know I have to walk my dog every day so don't really think about it but realise it's doing me some good. When I was running regularly I was interested in heart rate zones for fat-burning so a heart rate over 150 was something to aim for for most of my run as it indicates how many calories you're using.
3. Walking, used to run. I would loathe going to a gym- I used to think when running in the past about how much gym-goers were missing out on the beautiful scenery!
4. I've used an exercise bike, heart rate monitor and light weights in the past. You can start without exercise equipment and buy some if you feel the need for it later on.
5. 1500 calories (as I'm trying to lose weight)

Exactly this!

I've found since joining a gym, regular gym goers (including myself) don't tend to focus on calorie counting in their workouts. It's usually about strength and stamina and feeling good.

From my experience, the calorie counters are the ones who show up only after a big weekend out/a new year's resolution thing/or when they think they need to go on a health kick. But the thing is, the key to success in a gym is consistency, that's when you see results. You don't have to do the same thing every time, but working out definitely becomes part of a lifestyle.
My core is the strongest its been ever for instance and I've gained lots of muscle weight. But I'm not the lightest I've ever weighed.

If you exercise regularly - how often? How many calories do you aim to burn over how long?- I just focus on closing my apple watch rings but usually end up doubling or tripling them (30 mins exercise, 500 calories ). I don't go into a workout with a calorie goal in mind. I exercise every day

If you don't use calories as a way of keeping track, what do you do? - Calories are a minimal part of my lifestyle so i don't really pay much attention to them.

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?
I very rarely set foot in the gym. I try and do 7 classes a week and swim 3-4 times a week (Minimum 40 lengths, usually aiming for a mile)

Plus I live in a very cycle heavy city so I probably rack up 15-20 miles a week cycling everywhere.

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 don't use any aids,

How many calories do you aim to eat a day?- I follow Keto/Low carb so I eat around 2000 calories a day. As I said calories aren't a focus for me. For me it's more important that I eat enough fat. I've lost about 10 stone so far eating this way

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

Two heated yoga classes a week, a run at the weekend, a brisk walk most days, every couple of weekends I'll do a long hike

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

I don't particularly keep track although my Fitbit does

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

As above. Yoga walking running hiking

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

No

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

I don't diet. If I need to lose weight I usually do time restricted fasting eg 16:8 or 18:6

1 I run once a week, walk for at least 45 mins every day and do yoga a few times a week and a bit of tai chi.

2 I don't keep track of anything. Weight loss is almost all about food, not exercise imo. I exercise to get healthier, fitter and stronger, not to lose weight really.

3 See 1.

4 No. I don't think those things make a difference to weight loss, and I don't think they are necessary to get fit.

5 I don't calorie count (or weigh myself). I just try to cut down on sugar and processed food and eat more veg and drink more water. Sometimes I do well at that sometimes not!

Your weight is entirely related to what you eat. You burn very little additional calories from exercising.

Exercising should be about keeping your body fit. Ie increasing your heart rate so it works hard.

Find an exercise you enjoy whatever it is. And monitor your calories.

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

I do an actual "workout" 5-6 days a week but I walk daily. We live in a nice area and I'm working from home so having a wander to stretch the legs and get some fresh air is lovely. My workouts are usually about an hour but the calorie burn will be different depending what I do. For instance, cardio appears to burn more calories on my watch but weight training, although my watch says I haven't burned as many calories, is what changes your body composition and you burn more throughout the day. It's more about longevity and feeling good for me. I aim to do weight training 4x a week and cardio (usually a run) twice.

If you don't use calories as a way of keeping track, what do you do? I do have an Apple Watch. I do watch what I eat.

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

I'm lucky enough to have equipment at home. I did go to the gym pre pandemic but feel like I get better results at home as I don't have to wait for equipment etc.

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, healthy eating and exercise is your best bet.

How many calories do you aim to eat a day?

It will vary day to day. It's different for everyone. I'm small so might feel satiated on very little some days but on others I could easily polish off about 3000 calories. I probably, realistically eat about 1700 most days though.

I exercise 3-4 times a week. Running, cycling or an online exercise class. No idea how many calories I burn. I do it for health and to reduce stress not to lose weight.

depends on the week, 3-6 times. I don't count walking or gardening and such activities.

I don't count calories. If weight training, count the reps and increase weights. For running, choose a track and training (slow jog, intervals etc) and go. If group fitness then just do the class to the best of my ability.

I don't track calories or follow specific diets. I make sure half my food intake is actual fruit and vegetables and I try to avoid processed foods, including anything advertised as fat free/low sugar etc. Real food, mostly plants, not too much.

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

I do 2 50 min aerobic classes a week and weights 5 times a week (12 min arm track) I also do either 2 boot camps or 2 body pump class

2 If you don't use calories as a way of keeping track, what do you do?
I don't.
3 For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?

I work out at home using weights

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

Yes I have Les Mills online and use weights - hand and bar bell

I don't calorie count at all just eat well

If you exercise regularly - how often? How many calories do you aim to burn over how long?
I exercise roughly 5-6 days per week, I don't aim to burn calories and don't track them.

If you don't use calories as a way of keeping track, what do you do?
I exercise because I enjoy it and I 'keep track' by allowing myself rest days when I feel I need them. I don't really keep track of anything when I exercise.

For those who don't go to the gym - how do you exercises? Running? Exercise bike etc?
I do les Mills on demand classes at home in my lounge, like body pump, body balance, combat, step, etc. There's enough variety that I can always find something I'm in the mood to do and not get bored.

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 do use a step and barbell with weights and resistance bands to support my classes like body pump and step. But I think some exercise aids that say they help spot reduce are gimmicks, spot reduction isn't a thing. Most of weight loss is diet not exercise.

How many calories do you aim to eat a day?
I don't track calories. I eat what I want when I want but don't over indulge.

I work out visit a zoom with a personal trainer for an hour twice a week. I used to her the gym where she's based until the lockdowns and now I've moved away and continue online. Mainly kettle bells and pilates. Then I have dogs and aim to walk 8-10,000 steps a day. I don't think about how many calories I've burned exercising.
When trying to lose I do the 'goal weight in pounds times ten' to lose. I then make healthy choices, log everything into My Fitness Pal app. This way I lose about a kilo a week, or on average 10lbs a month.
Cut carbs, cut booze, eat loads of veg (not too much fruit), and be moderate with fats.

I go to the gym 5 times a week and will go for a run if I miss a gym session. I generally burn 700 calories in 60 mins at the gym, 400 calories for a 4 mile run outside.

I know the calories shown on the machines in the gym over estimate (by 20% apparently) but the ones showing on my fitbit seem pretty accurate and fit with what I eat / weight loss.

I track my daily calories and try to stick at 1500 a week day and relax it at the weekend.