Exercising when out of shape

gunfetti · 2017-02-02T19:50:11+00:00

Exercise isn't making you gain weight - at all. Exercise can prompt you to eat more calories to make up for your exhaustion, and eating at a caloric surplus is making you gain weight. Exercise has LOTS of physical benefits but if all you want to do is lose weight, you don't have to do anything besides eat less than your TDEE (total daily energy expenditure). The slower the rate at which you lose the more likely it is to be sustainable and prevent you from having breakdown binges. Use an app like My Fitness to track what you're eating. I'm going to copy this next part from a past comment of mine:

Most people regularly underestimate how much food they're eating. Plug in your gender/weight into MyFitnessPal and be honest about your activity level and you'll see how many calories you burn every day just by existing (this is called your BMR, your Basal Metabolic Rate. Your BMR plus however many calories you burn when you work out make up your TDEE, Total Daily Energy Expenditure). Aim to eat 200-500 calories less than your TDEE every day. Track EVERYTHING - the oils you cook with, the creamer you add to your coffee, the sesame seeds you sprinkle on a salad, etc. 3,500 calories is a pound, so if you eat 500 calories less than you burn a day, you'll lose a pound in a week. Don't eat at a greater deficit just to lose more, because you will likely burn out and it won't be sustainable. Better to take 3 weeks to lose 3 lbs than lose 3 lbs in a week and then binge it back the next weekend. All this sounds like a hassle but will become routine quite easily, and your eye will learn how to estimate portion sizes quickly after a few weeks.

Aim for something like 50%/30%/20% carbs/protein/fat (last two are interchangeable and honestly don't worry too much about the macro ratios as long as you're in the ballpark). If you're getting above 50g of protein a day you're fine, don't worry about it too much, people overestimate the amount of protein you need to retain/build muscle. Fat won't make you fat. Carbs make you feel full in the short term, protein and fat will keep you feeling full for longer after a meal. Don't waste calories on sugary drinks, cut out everything besides water, black coffee, and tea (or use sugar very sparingly if you must sweeten your drinks). Eat whole foods - foods that are 5 ingredients or less, or ones that you cook at home. BIG portions of veggies to keep you full, and vary the veggies you eat so you get all the different micronutrients. Don't eat out (or do so no more than 1 meal a week and don't binge, take some leftovers home for the next day), you never know how much calorie-dense oils they're using to cook what you're eating.

vajeni · 2017-02-03T00:07:38+00:00

Before I was exercising I tried couch to 5k. I pretty much felt like you it was the last thing I ever wanted to do. However, I really wanted to quit smoking so I decided to take up jogging. I know you said you don't like the feeling but maybe you're just pushing yourself too hard. It was hard for me to not try and go all out every time I had a jog. The Couch to 5k program I downloaded on my phone was great because it made you keep pace and not kill yourself during the first 5 minutes. I highly recommend.

MrsMandelbrot · 2017-02-02T20:24:27+00:00

My favorite form of feel good exercise is dancing. It can be done at home with the kids. Check to see if there is a local chapter of Dance Dance Party Party near you. They are only for women and usually inexpensive.

xkisa · 2017-02-02T22:20:54+00:00

The key to being able to substain anything over a longer period of time like is needed for exercise is to find something you enjoy doing be it running, swimming, bouldering, playing tennis.

Any physical activitiy that you actually do is always better than a theoretically optimal physical activitiy that stays just theoretical.

mwait · 2017-02-03T15:15:24+00:00

Based on your posts, it sounds to me like you are very much underestimating your caloric intake. You don't put on 25lbs, which in your case is 20% of your body weight, by accident. You don't put on muscle unless you are eating a surplus of calories, regardless of the exercise you are doing.

There is only one reason why you are putting on weight... And that is because you are consuming more calories than you are expending.

Exercise is great for keeping your body in shape... keeping your muscles toned, etc. It is great for making sure that your cardiovascular and pulmonary systems are operating well. It is not very effective for actual weight loss. The amount of exercise required to actually burn off that single slice of pizza is huge. If you are running 30mins each day, but consuming an extra slice or two of pizza because of it, you will continue to put on weight.

If you are serious about weight loss, get a food scale and start weighing your food. Then download an app like myfitnesspal and start monitoring your caloric intake religiously. You don't need to do this indefinitely. But you do need to have a better understanding of how much food you are consuming, because that is the real reason you are gaining weight.

NittanyLioness84 · 2017-02-02T21:50:03+00:00

OMG OMG a fellow veteran!

Okay, so when you gain weight while you exercise, are you monitoring your diet? Some people think they can eat more when they exercise. Also, this is where the calories in < calories out expression comes into play. BUT all calories are not created equal. 100 protein calories requires the body to burn 30 calories to process versus 100 carb/fat calories.

Your body wants to remain where it is weightwise if you have been at that weight for awhile. As soon as you dip under that weight, your body will take steps to get its lost fat back. Your brain will release hormones to make you want sweet, salty, and carby foods lol. I take fish oil to help with these cravings, but you have to mentally push through and tell your brain to quit it.

Cut out alcohol for a few months! Try to avoid sugar and white bread. Switch out sodas (including diet) with black coffee.

Jogging sucks. Some days I don't mind, sometimes I hate it and quit on the treadmill prematurely and just finish by walking uphill. I do it for the sense of accomplishment despite my aching jogger's toes and runger.

Fun exercises: Jogging with the dog, jogging along scenic paths. Invest in a good pair of headphones so you can blast some good music or listen to a good audiobook.

Waterboo2 · 2017-02-03T11:24:28+00:00

How long were you exercising before you gained that weight? Some of it might be muscle. Though like others said, you're probably eating too much also

HobbesTheBrave · 2017-02-03T11:24:56+00:00

I want to stay in shape. I really do, but it seems like when I exercise regularly I end up gaining weight instead of losing it. I'm overweight (5'2 and 145 lbs approx) but not real big.

Do you sleep regularly? No beauty-sleep, no beauty. Do you eat healthy? No healthy food, no healthy you.

Workout is the demolition crew that sets in the order than your body needs to build stronger muscles. Like when builders rig the whole building full of dynamite and light the fuse. They don't bring building tools, only dynamite. Your sets and your reps are merely decisions of where the dynamite is placed and destroyed.

Your hunger is the order for new construction materials. But if you do not supply your engineers, the guys who set the newer stronger concrete, if you do not feed yourself properly, then they do have the necessary material to build a better you with. Give them shitty material, force them to build with this nonsense, and they can only build shitty-looking things.

When you sleep, that's when your body's engineers have time to build your new hotter, healthier body. That's when the building crew has time to work your body. That's when their shifts are on. Treat them like shit, they treat you like shit. If you do not allow these engineers regular and uninterrupted time to rebuild you, then you will not be rebuilt.

I want to stay in shape.

You were disciplined by the military. Partly by choice, partly by circumstance of the shit you were in. Shit happened then. Now you need to aggressively make the shit happen. If you don't become an equally devoted disciple of something you choose, you'll stay as you are today.

husswife · Fri Feb 3 21:45:11 2017 UTC

Your victim mentality is gross and stopping you from becoming a better version of yourself.

The issue here is your mentality. You know the options out there: WALKING, DANCING, HIKING, WEIGHT LIFTING, STEP/SPIN CLASS, PILATES, YOGA. Do a different one everyday if you have to OR YOU CAN JUST EAT LESS AND YOU WILL LOSE WEIGHT.

Title	Exercising when out of shape
Author	TheMrs_
Upvotes	13
Comments	20
Date	February 2, 2017 6:24 PM UTC (9 years ago)
Subreddit	Posted in /r/RedPillWomen
Original Link	https://old.reddit.com/r/RedPillWomen/comments/5roh3n/exercising_when_out_of_shape/
Archive Link	https://theredarchive.com/r/RedPillWomen/exercising-when-out-of-shape.86925 https://theredarchive.com/post/86925

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