To those who keep telling me to forget the calories I'm burned in my workouts

[simplysassy]

So, tell me then, how do I calculate a 500 calorie deficit to lose the one pound a week?
really, I'm not taking on any kind of 'attitude' here!

I understand the readout on my eliptical is not accurate and reads more than it should.
How would I, or anyone else for the matter accurately or as close to it as when can get, figure this one out?

There are many of you here who know the technical end of this. So please help.

Thanks to all and to all a very happy holiday season and the best for 2008.

 

[Steve]

I like to keep things extremely simple when it comes to fat loss. The less things to trip over the better.

That said, trying to zero in on a 500 calorie deficit can drive ya nuts. Reason being: You are dealing with a lot of assumed/estimated variables.

I'm very much a utilitarian and value simplicity above all else. With that said, I'd just as soon not worry about calculating the nitty gritties of caloric expenditure and simply establish a deficit off of an assumed maintenance.

We have two major factors; exercise and nutrition.

With exercise, set the level at some sane amount. Weight training will be pretty *static* with something like 2-4 sessions per week. Cardio will be more unique to the individual circumstance, but I'd start with a minimum of 3 sessions per week and go up from there as needed.

In terms of nutrition, assume a maintenance of 14ish calories per pound and base your deficit off this. Start at 10 calories per pound and track your progress. Assuming you've been consistent with caloric adherence, if the metrics you use to determine success aren't heading in the desired direction, tweak from there.

For instance, you might have to drop cals down a bit from this point. Or you might need to bump up your frequency of cardio.

Basically, as I like to say, it's a touch & feel process. Trying to be very precise with your calculations can be very nerve-wracking. It would be one thing if your metabolism was a static phenomenon. But it's not. You're aiming at a moving target with bullets of varying sizes.

 

[simplysassy]

What can I eat when trying to get below a 1300 calorie a day diet?

And n my workout days, that would take me WAY below the healthy 500 calories a day. I mean, it would be closer to 700 or 800.
Assuming my estimates of what caloric expenditures were close to accurate.

If I am supposed to get my HR up, and I do on the Eliptical, how can I be sure if I am also told the readouts on the machines are very innacurate?

When I am finished my workout which is usually 50-60 minutes long, my hr is 153 or 163. My caloric expenditure is 700 cal.

Now if I can't believe the caloric expenditure, how can I trust the HR monitor either?

I mean are which just being take for a ride with all this equipment?

AND JUST HOW IMPORTANT, is hitting the target of water intake on a everydaily basis?

 

[Trevor M.]

What can I eat when trying to get below a 1300 calorie a day diet?

If you are followings steves advise I assume you are roughly 130 pounds? I only state this as I'm simply seeing if your going by steves simple formula?

If I am supposed to get my HR up, and I do on the Eliptical, how can I be sure if I am also told the readouts on the machines are very innacurate?

Are you trying hit a certain range? If not, it doesn't matter all that much rather its accurate or not. You can feel or count your heart beat your self if you wish to be precise. Many users here have had success with different heart rate monitors. You could ask for good brands and products from them.

When I am finished my workout which is usually 50-60 minutes long, my hr is 153 or 163. My caloric expenditure is 700 cal.

What does your workout consist of? I can't say if any of these numbers are close to accurate without knowing what your doing, age and so on.

Generally though, if a machine says you(the average person) have "burned" 700 calories I would tend to say the machines is off as all of them are.

AND JUST HOW IMPORTANT, is hitting the target of water intake on a everydaily basis?

Its important to stay hydrated. Can't really give you a more exact answer as I don't know what your target is on any specific day and your activities in that day.