First off, congratulations on your weight loss. It must feel great. As for calorie burn, you will burn fewer calories when you weigh less. However, the difference would not be 177 calories. It's too many. For example, a 200-pound man walking a mile would burn 160 calories. A 160-pound man walking a mile would burn 128. I don't know how you're monitoring your calorie expenditure, but do keep in mind that all equations that estimate it have error. It's very difficult to estimate energy expenditure accurately with equations as opposed to measuring it in the lab. You can try the WebMD exercise calorie counter: http://www.webmd.com/diet/healthtool-fitness-calorie-counter
As for your resting heart rate decreasing, that could be partly a function of losing weight, and definitely a function of getting more aerobically fit. What happens is the heart gets more efficient and doesn't have to pump as fast to sustain life. Instead of the heart rate pumping faster, stroke volume of the heart increases. Stroke volume is the amount, or volume of, blood that the heart pumps per beat. Conditioned athletes have very low resting heart rates and very high stroke volumes for this reason.
You may also notice that at the same intensity while you're working out your heart rate may be lower now than when you first started training. For example, say your heart rate was 160 beats per minute while you jogged at 6.0 miles per hour on the treadmill when you started. Today, it could be 154 beats per minute at the same speed. Again, the heart is more efficient and so the stroke volume is higher now; that means the heart doesn't have to beat as fast.
Foot numbness on the elliptical is common and it generally happens around 20-25 minutes. First, make sure your shoe laces are not too tight and that your toes have enough room in the toe box to wiggle around. Second, shift your feet on the machine every few minutes and wiggle your toes. These techniques will get blood flowing and nerve sensation back to your toes. If all else fails then you may need to get off the machine and walk around for a few minutes, and if that doesn't work or you don't want to do that then you may just need to do the elliptical and some other machine. Let me know what happens. RichView Thread
Your story sounds familiar! I've known plenty of people who have to "negotiate" exercise with themselves, which means something like what you're doing; that is, you frequently go through the same thing where you sit around, tell yourself how lazy you are, then get to it! It's like, that's your technique for getting yourself to do it. I don't see too much of a problem with that. If it works, go for it! As for doing more, why not start with something very realistic. Maybe a set or two of wall presses (or pushups if you can do them) after your walk. And after you get in the pattern of doing that, you build in another exercise. There's really no rush. As long as you stick with it you're going to be successful in the long run. Let me know what you decide to do! RichView Thread
I'm sorry to hear it RP. But your attitude sounds spot on. It will pass and you'll get back to it. Keep in mind that it can take up to 20 weeks before you lose a significant amount of strength, and so it means that once you get back to it, muscle memory will kick in and you'll be surprised at how quickly you get back to where you were. Heal quickly. RichView Thread
IT bands can be stubborn for sure. During your PT ask the PT to explain to you what the cause of it is. Is one leg shorter the other? Is there muscle imbalance? Is it a problem with your gait? Is it chronic muscle tightness? Posture? Find out what's causing it so once they treat it successfully you will prevent it in the future. You're doing the proper treatments. Good luck.View Thread
When you're not feeling like working out, what do you say to yourself so that you do it anyway? I tell myself that I'll feel bad if I don't. I want lots of energy during the day (a workout in the morning does that for me), and I also plan my day with my early morning run. No distractions, time to myself, and my brain getting blood to help me think clearly. In fact, I'm just about to go now.
If I don't get out of bed and do it then I know it all day. I don't like that feeling, so I do it. And of course, once I do, I feel good.
Unfortunately, one of the most frustrating things about weight loss is when your records indicate that you're eating the amount of calories it would take to lose weight and it doesn't happen. With a daily caloric intake of 1500 calories, and burning 2800 all day, which gives you a caloric deficit of 1300 a day, you should be losing 2.5 pounds a week. With all your medical tests coming back negative, then you have to look carefully at the accuracy of the calorie intake because how could it be that you have a 1300/day deficit and not lose weight? Some people believe that some people will simply store more calories than other people. There's no convincing evidence of this, and there's no problem with your thyroid. The thing about weight loss is that to lose you must burn fewer calories than you consume, and that's true no matter how much exercise you do. Even if you run a marathon every day you will not lose weight if you consume more calories than you burn. So if you're not losing then the only possible explanation, given our current understanding of weight loss, is that you are consuming more calories than you burn, even if you think you're not. And I know this is maddening to hear, but in fact, research shows that people can under estimate their calorie intake by as much as 40% to 50%. Even dietitians miscalculate. Now, in some cases, people eat so few calories that their body senses starvation and slows down metabolism, but this doesn't look like what's happening in your case.
Go ahead and add your BMR to your total exercise calories, then subtract that number from the number of calories you consume all day. If the number is negative then you'll lose weight. For instance, if you consume 1500 and burn 2000 with BMR and exercise, then you get -500 (minus 500), which means you will lose a pound a week (3500 calories equals one pound - so 7 days of a 500 calorie deficit = 3500, or one pound)
If you do the math after keeping careful count of your calorie intake and estimate of calorie expenditure, and it still shows you should be losing weight, then please post back and let's see what we can do. And if you have any exercise questions feel free to post those too.