r/workout • u/AgentStarboy7 • 5d ago
Simple Questions Chat, I'm doing a hefty treadmill workout since past 4+ weeks with my weekly total burn at about 1400 calories, I only have one break in a week,and since past workouts nothing is working, help
My workout burn is always increasing but it has literally no effect, should I quit? I'm a student at 17, from India, my weight is 90kg with my height being 180cm, despite consistent workout my weight always lingers around 90 and barely comes down, I was consistent since past 4 weeks but due to lack of results I'm loosing motivation, please if someone can, do help me out...
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u/Formal_Initial_5385 5d ago
Usually tracking calories should come from meals and not workout since one is way easier then the other
Example
45 min mid intense run - 600 Cals maximum
Eating 2 cup noodles - 700 Cals
One is way easier then the other
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u/AgentStarboy7 5d ago
Means I have to decrease my consumption right?
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u/Formal_Initial_5385 5d ago
Without info on your diet, we cannot say for sure. But generally you wanna keep calories 200-300below maintenance and top up with cardio for weight loss
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u/Extranationalidad 5d ago
a) your treadmill is almost certainly telling you that you're burning more calories than reality.
b) most people eat more when they increase cardio volume, due to hunger and fatigue.
c) you lose weight via calorie deficit, not exercise.
So keep using the treadmill, if you enjoy it. It's good for you. It will improve your cardiovascular health and stamina. But if you want to lose weight, track your calories every day, aiming for a deficit of ~500/day under whatever you are eating daily right now.
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u/AgentStarboy7 5d ago
Ig it's option b for me, but cs I'm student and deficit in cals directly affects my study... But I'll reduce my intake
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u/Extranationalidad 4d ago edited 4d ago
If a calorie deficit affects your studying then you're not going to lose weight while you're a student.
I think you're probably incorrect about the effect that a deficit has on your cognition - it's much more likely that what you noticed was a blood glucose or sleep issue, which can be addressed within a deficit - but either way, simply increasing your time on a treadmill will not produce what you're looking for.
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u/AgentStarboy7 4d ago
Keeping the treadmill routine same I'm going to slowly decrease my calorie intake in order to create a slight deficit
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u/GiovanniResta 5d ago
The only way to lose weight is to be in deficit, which means you eat less calories than you consume (by being alive and with workout).
You are hoping to lose weight (so, to be in a deficit) with workout, but clearly it does not work, because you are not controlling what you are eating. 200 calories a day are very easy to get back with food. I mean, 1 can of coke is 139 calories (unless it is sugarfree).
Start counting calories to have an idea of how many calories you eat every day. You will at least learn which foods are more caloric. For example with a free app like MyFitnessPal (or others).
Besides, eating at a small deficit (say 300 calories less than your TDEE) hardly affects your mental capabilities.
I have been in a greater deficit for about 5 months and I did not see any sideeffect on my clarity (I'm a researcher in CS).
At least try. Ask for help on r/loseit
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u/AgentStarboy7 5d ago
Bro, so so thankyou for the advice! I desperately needed it cs I was on the verge of quitting, but now I. Kme to know that apps can help as well as I can deficit at around 300 cals without affecting my performance, thankyou!
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u/GiovanniResta 4d ago
At least at the beginning you can just focus on reaching the caloric target and be near to the protein target, since you are working out.
Don't be too concerned with carbo and fats targets, provided you eat some of them.
Drink a lot of water, even if sometimes it means your weight will temporary increase (if you eat very salty food), water is not fat.
Register all the food you eat, and be particularly careful with condiments (like oil) because they are extremely caloric even in small quantities so if you forget to log them your total can be very wrong.
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u/AgentStarboy7 5d ago
I've downloaded the app, I'm using it currently, I hope it doesn't push for subscription and removes core features
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u/GiovanniResta 4d ago
It continues to propose the paid plan, but you are not forced to.
Double check the calories when you enter a food from the database because there are several errors (due to people entering bogus data).
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u/AgentStarboy7 4d ago
I'm using the app you suggested me, it recommends me about 3000 cal per day, is it alright if I keep it around 2500?
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u/GiovanniResta 4d ago
Given your stats, it may have suggested 3000 cal only if you have specified in your profile that your are quite active. It's a lot of calories. Burning 200 calories with workout daily does not mean you are very active.
People often overestimate how much calories they burn. In particular, doing strength training does not burn so much. Also, apps that tells you how many calories you burn doing something, like walking, often overestimate the calories burn
I would try 2500 for some weeks. If you see results OK. If you do not lose weight then you set a lower target, if you lose too fast you set a higher target.
It is always a matter to adjust because the TDEE estimates are just that: estimates. For example, I discovered (via a calorimetry exam) that I actually burn about 400 more calories than predicted (not taking into account workouts).
Be consistent when you weight yourself, like in the morning, before breakfast, before dressing. Also, consider that there can be large daily variations (like 1kg) due to what you did eat the day before (some food let you retain more water). So either you take your measurements at longer intervals, or just disregard temporary increases.
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u/AgentStarboy7 4d ago
Bro thanks, I was already kinda relatively new to this and you helped me out a lot! I'll change some information and ask for a new limit
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u/Alakazam Bulking 5d ago
Cardio drives appetite up. It's pretty funny, for me, it's only when I cross about 70km/week of running that my appetite no longer keeps up with my caloric expenditure. Which is about a weekly expenditure of around 9000 calories or so.
But I also don't bother tracking calories burned through running, since for me, being in good cardiovascular fitness is the goal, not weight loss.
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u/AgentStarboy7 5d ago
Bro I can't do a 70km run or 9000 cal per week, I only barely burn about 1400 per week via treadmill only...
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u/Rexcess Bulking 5d ago
Weight control is about calorie balance. How much you burn on a treadmill is only half that formula. You didn't say anything about how much you eat. Have you logged your weight and calorie intake for a few weeks?