Hi Jen:

But doesn't that number seem really low to you? I mean, I'd be lucky to gain 10 lbs of muscle from lifting. So that means that I'm only increasing my metabolism by 60 calories/day by busting my butt lifting weights? Am I missing something? LOL, I could have sex everyday and burn 60 calories.

Wanda

HA HA yeah, I know, us youngsters have it so easy.... but yeah, I have heard about chronic dieters, and you can have health problems as a result. As well, it seems your body gets used to the constant dieting, and can really shut down your BMR if it feels it is starving.

I have heard the same about the 6 cals/lb. I think the main benefit to weight lifting /muscle growth is more about calorie expenditure in the muscle repair/growth. It takes quite a few calories to grow muscle. The added benefit of 6 cals per day per pound of muscle is just extra.

Just a thought... since dieting causes problems, have you tried 2 weeks dieting, 2 weeks gaining, that sort of thing? It is cyclical of sorts, maybe easier on you.

I was also going to mention the "male" thing, but I thought I'd take it easy on ya.

Oh, that makes sense. I'd forgotten that component. Yep, the growth hormone issue. <<slapping forhead>>

That's a good thought. I was thinking of something like that too.

Thanks for the support, I appreciate it.

Wanda

Huh? Please explain.

I had never heard the 6 cal/pound deal, so I have no idea if it's accurate. Doesn't sound accurate, but as you mention there could be other factors involved. BTW, do y'all think fitday underestimates cals burned during sex? I stopped even entering it as an activity.

Jen

Hi Red:

Quote:

Huh? Please explain.

I'm sure someone else will be able to put it more intelligently, but in a nutshell, the process of "injuring" (or micro-tearing) the muscle during lifting requires a recovery process whereby growth hormone is released to help repair the muscle. Growth hormone is powerfully lipolytic (fat burning) as well as anabolic.

Jen, that number DOES seem low. But now I remember seeing it written somewhere else in a study from awhile back. I'll look into it when I get a minute. As far as the sex..... well, LOL we won't go there.......

Wanda

HI Jen:

Here it is: Fitness Facts & Myths

I'm not exactly sure that I believe this and it obviously doesn't tell the whole story. There wasn't enough detail about how they went about this process.

Wanda

I guess one could think about it this way - why would your body need to spend energy maintaining a tissue unless you were using it? If you lift weights, gain muscle, then lay down for 3 weeks, why would your body want to waste all these calories on that muscle?

So yes, I agree say true benefit of weight lifting (weight loss wise) is the increased energy cost of repairing muscle damage. The 48-72 hours after a workout burns a ton of calories as your body seeks to repair the damage.

Wanda, have you tried the BMR calculator?
I have been using it to set my caloric levels and am having good results. Weight (fat) loss is really all about a caloric deficit.
Focus on the deficit!

Jeff

Hi Jeff:

My food tracking program allows me to use either the Harris-Benedict or Mifflin St. Jeor calculator. If I were totally sedentary with no exercise whatsoever (which isn't the case), I'd eat 1251 calories/day. I don't even lose on 1251 calories with my exercise. I won't go below that amount because I'm really not into bingeing, feeling drained, losing muscle mass, or being constantly hungry. I'd rather NOT lose fat than deal with the binge demons. Seriously! That's how I got into this mess.

Bottomline is that calorie deficit isn't working for me anymore (not that it ever worked that well for me since my late 30s).

Wanda