Reader: "I workout two and three hours a day. I'm starting to lose my enthusiasm. Your thoughts?
Me: How's your calorie budget?
Reader: "That's why I workout this long. I'm going over my budget most days."
Me: My advice would be to focus on maintaining the integrity of your calorie budget and limit your exercise time to less than an hour per day, no more than five or six days per week.
Reader: "Okay. Thank you for the quick response."
I replied by elaborating more, explaining the perspective and experience I'm drawing on in order to give that advice.
Long before September of 2008, back in the years of starting, then stopping--and starting again, then blowing it up again---and more recently, when I was just getting into relapse/regain mode, I played the same game over and over. I would rationalize additional food--even a binge, with the thought, oh well--I'll exercise extra... I didn't have the stamina to keep up enough exercise to meet the demands of my rationalizations!
Some try harder than I did--and they're working out hours on end to make up for the concessions they're making with the voice in their head that's saying it's okay, a little more won't hurt, hey--just this one binge...then we'll get it right tomorrow and exercise even more. The truth is, in my experience, when this game starts, it's a no-win situation.
Eventually the workouts to make up for the additional food become incredibly overwhelming or nearly impossible. And that's when the fundamental element stream has fully crossed over into the life stream. Suddenly, all balance is lost and it becomes a giant drag.
Now--with all that written...If you're in training and this is your life, then maybe you need a bunch of additional calories to fuel the training. Michael Phelps eats 10,000 calories per day when he's training. And I assure you, it's intentional and absolutely necessary for his 10 hour workout days.
Finding ways to shift your perspective and your choices to ideas and things you can accept and do--and actually enjoy...makes this road we're all on, much better.
"It's mostly all up here."
I had a long, fairly decent Tuesday. It did get busy, late--and tomorrow could be another long day if we get the kind of weather the forecasters are saying we could. I'm dropping in bed and letting the tweets handle the rest of today's story.
Before I go-- It's never a good idea to wear casual shoes to the gym. I thought-- hey, why not? I'm doing the weight machines and elliptical--and the feet remain planted on the elliptical, so no prob! Yes, prob. My feet were slipping up, pushing--no, let's use--crunching into the tips of my shoes, then I would adjust...over and over. I realized it was a bad idea after the first 5 minutes.
My Tweets Today:
Good morning! Dark roast is my fav. ❤️W/sugar free hazelnut creamer. Good to the last drop! 30CX2=60 cal. pic.twitter.com/mMPjmVSiEr
— Sean Anderson (@SeanAAnderson) March 3, 2015
Guac omelet w/96g avocado, 15g light sr crm, 2 whole eggs, 1 egg white. 1/2 Anjou pear, Cara Cara orange. 461 cal. pic.twitter.com/HGILByC9UJ
— Sean Anderson (@SeanAAnderson) March 3, 2015
Fajita chicken (4oz) & squash tacos w/pepperjack (1slice). 1 srv 4% mf cottage cheese w-1/2 srv rice chips. 515 cal. pic.twitter.com/SLspHjTRIk
— Sean Anderson (@SeanAAnderson) March 3, 2015
Evening cup. Sugar free hazelnut creamer. 30 cal. pic.twitter.com/7lZvycFASy
— Sean Anderson (@SeanAAnderson) March 3, 2015
Tilapia loins (8oz), fresh cut sweet potato fries (175g), asparagus grilled on Foreman, O.O. spray, Orange. 490 cal. pic.twitter.com/CY0b3b0N7J
— Sean Anderson (@SeanAAnderson) March 4, 2015
Almost forgot-- water with dinner. 2cups. #wateraccountability pic.twitter.com/vdvkifyJSC
— Sean Anderson (@SeanAAnderson) March 4, 2015
It's workout time. 2cups water for post workout. Weights then elliptical. #timetosweat #watertracking pic.twitter.com/w6uJp0ulci
— Sean Anderson (@SeanAAnderson) March 4, 2015
I didn't wear athletic shoes. Didn't need them really... Weights done. Climbing on elliptical. Time to ride! pic.twitter.com/GJ9v96pIg3
— Sean Anderson (@SeanAAnderson) March 4, 2015
First & last time wearing casual shoes on elliptical. Not good idea. Tried level 16 for last 10 min. :) 2 cup refill. pic.twitter.com/AcpquML643
— Sean Anderson (@SeanAAnderson) March 4, 2015
Love me some golden delicious apples. Mmmmm, hmmmm... Yeah, baby- and a pear is nice occasionally. I'm talkin' fruit. pic.twitter.com/xillzuoQcL
— Sean Anderson (@SeanAAnderson) March 4, 2015
Golden delicious apple. #lastfoodofday 80 cal. pic.twitter.com/pgrgviCu1Z
— Sean Anderson (@SeanAAnderson) March 4, 2015
Thank you for reading and your continued support,
Strength,
Sean
You can't out exercise a bad diet.
ReplyDeleteSo true, Christine!
DeleteGlad to see you added weights to your workout. You will be surprised at the wonders it does for you both in building lean muscle and losing weight. Lean muscles burn more calories. Just don't make my mistake and over do it. I have a shoulder that needs surgery and I was lifting really heavy weights. I used the H.I.T method and I don't suggest it if you have any kind of injury. Hopefully back at it soon. I miss it. Keep up the great workouts.
ReplyDeleteI did, Michael, although I haven't been the best at keeping a consistent every other day schedule. Even still, I've noticed an increase in strength, actually increasing weights already.
DeleteHope you heal quickly! I bet you'll be back at it very soon.
Thank you, Michael!
I ate a bit extra today after my first day back at the gym. I was hungry! But I think that is different to what you are talking about, trying to exercise your way out of overeating.
ReplyDeleteWhen I was there I saw a man fully dressed in work clothes getting on an elliptical near me and I wondered what he thought he was doing! Formal shoes and all. But he didn't start it. Maybe he was just thinking about joining the gym and checking it out?
Natalie, you're absolutely right. When we're exercising well, our metabolisms fire up and demand food! It's common to have an increased hunger immediately after a vigorous workout.
DeleteThe dynamic mentioned above is deliberately exceeding a calorie budget or having a binge with the rationalization that it's okay, because I'll work it off with a bunch of extra exercise. I have played that game many a time!
Perhaps he was just checking it out. Or maybe he got on and realized he forgot his workout clothes! :) yeah--the shoes didn't work well for me!
I just don't know how many times I read on blogs of people doing their workout and at the end knowing that they burned 400 calories get a piece of pie... it defeats the purpose!
ReplyDeleteI'm with ya! As much work as it takes to burn 400 calories--it would have to be the best pie in the world!! (And for me, sugar free!)
DeleteI only "eat back" calories burned IF and ONLY if my net calories after exercise calories burned falls below 1,200... When that happens I'll add enough to top at least 1,200 net. It rarely happens since my budget is 1700 calories. But it has before, several times. When it does, I make sure to use good food to fill in the gap.
Thank you, Richard
one of the benefits to how I eat ttoday is the peace of mind that accompanies it. Were I to exercise to 'make up' for excess calories, I'm still playing that old diet mentality head game. I exercise today for the sheer joy of it. Then I need to adjust my calories to compensate, so I'm getting enough food to run this body of mine at optimum. I never want to return to that insane thinking again.
ReplyDeletePeace of mind. Now that's a real comfort, not an artificial one! :) I agree- that was a troubling, frustrating and difficult way to live--always behind, too, because at some point it becomes impossible to workout enough to offset the binge...like a big one.
DeleteMuch peace comes from retiring that game. I pray I never sign up to play again!
I agree--as I stated in the above comment reply, whenever my net calories drop below 1,200, I fix it with something additional. And I advise the same to anyone who asks. It's simply me repeating advice I've been given by multiple nutritional experts over the years. Every single one agreed-- whatever you do, make sure your net calories after exercise calories burned is at least 1,200...their agreement was all independent of one another...different people, I'm different parts of the world, all agreed. I believe the extra 200 cal in my budget--unlike the 1500 budget of my initial weight loss...has made a significant difference in helping me lose consistently this time around. Before, at 1500, if I burned 400 cal, I would fall below 1200, prompting my metabolism/body to take defensive measures against the perceived "lack of food." Defensive measures meant holding onto fat!
Thank you, Gerri!
How does one figure out how many calories are needed to run "this body" at optimum?
ReplyDeleteN~
Nancy, setting your calories in a position, to where your exercise burn doesn't drop your net below 1,200, is important. Your metabolism needs a minimum 1,200 to work properly. So, if you set your budget at 1500, and your typical exercise routine burns under 300 calories, you're in a great range. If you burn more, adjust your calorie budget up until you get at least 1200 net calories after exercise. I hope that answered your question!
DeleteI can definitely relate to you can not out exerciser a bad diet. IMO it's over 90% nutrition that determines the weight you become. People would always ask me regarding my hay business handling 30,000 to 40,000 small square bales these past 30 years, how can you work so hard and weigh so much? Since I was in my 400's and 500's most all these years, IMO the amount of exercise had little to do with the weight I become however a gigantic difference how I well I was able to thrive and lead a very productive and happy life at a very high weight level all those years. As my weight loss transformation continues in absence of all sweetness to a normal weight one day. My relationship to fitness and exercise will remain unchanged and be responsible for how much I thrive, how healthy I become at the weight I become.
ReplyDeleteI know you can relate to all this Sean. Your doing this incredible blog which exemplifies how important nutrition is regarding the weight we become. Your also making exceptional progress & have a clear understanding the importance which fitness and exercise factors into the equation of your transformation.
You're son spot on, Jon. I agree, the food we choose makes a big difference.
DeleteYour exercise level in your work allowed you to lose a lot of weight eating 2500 cal a day and more... I'll admit, before I knew you well, I was perplexed. Then, I got to know you and realized, your body demands that amount of nutrition from you.
Finding that personal balance is important-- and Jon, you do it very well!!!
Thank you, sir!
Such a timely post. I KNOW that food is key.... still trying to figure out how to "fix" my eating habits. I love that you seem to eat what you like. Your meals all look so yummy.
ReplyDeleteSharon, I'm a big believer that if you force yourself to eat things you can't stand, as a means to lose weight, it will not be something sustainable long term. Who wants to be miserable? Not me! I eat what I like and nothing I don't. Of course, the boundaries I use now are a little different than my initial weight loss trek--no sugar being the biggest difference...
DeleteMy biggest challenge is trying new and different things or combinations. The things I avoid eating are often not necessarily intentional--but more a question of taste and calorie budget maneuvering. Thank you, Sharon! Keep at it. Never give up. You'll find your balance and your groove! :)
My obesity Dr. says, "You can't out run your fork".
ReplyDeleteHe uses controlled experiment studies to prove that time spent reading food labels will affect the dieters weight loss over time spent in a spin class.
However, if you are losing weight to maintain the loss, you better be exercising. Exercising, keeping a food diary and eating breakfast are 3 major elements those on the National Weight Loss Registry have in common.
Thank you, Divad! Excellent wisdom! I agree 100% about those things needed to maintain...all three are in my plan moving forward and I have zero intent to stop making them critically important. National Weight Loss Registry? Is that a Canadian thing? I've never heard of it before. Intrigued!
DeleteSean,
ReplyDeleteAs somehow who has maintained a 125+ pound weight loss for the last 6 years, I know all too well the exercise/binge eating cycle. I struggled the first 2 years keeping my weight off because of this. My problem was that I NEVER allowed myself junk foods. When I caved and ate them, I binged. I felt guilt. I rationalized I would work out more. It took me a long time of self-growth to accept my "failures" were okay and I could start over again without feeling ashamed that I wasn't perfect. Self-compassion was a big thing for me and ultimately probably the #1 reason I've kept the weight off for this long.
I thank you for bringing this to your readers' attention because it's very, very, very common.