Calories lost during workout

Joey1349

Hi all,
haven't been on here in a while. But since my last post I have had a serious lifestyle change and have lost a stone in a month, from 18.5 stone to just under 17.5.

My diet now typically would be:

Breakfast:
Fruit, low fat yogurt or Porrige

Snack; Fruit, yogurt (if not already had for b.fast)

Lunch:
Homemade vegitable soup or salad consisting of lettuce, sweetcorn, meat, tomato

Snack: Homemade whole meal bread with honey

Dinner: Omlette with ham and tomato and beans with salad, or 2 potatoes plus meat plus mixed veg (half veg, qtr potato and meat)

Snack: Cracker w peanut butter or nuts.

Plus loads of water, cranberry juice.

Altogether, I'm sure this adds to around 2000 cal, def not over and somedays I would have less food than others.

I go to the gym 3 times every week, for an hour and usually swim for half an hour after.
My question is what is a good target of calories to burn off in one gym session?

Workout consists of 12 min crosstrainer, which usally is around 160 cal, 7 min bike, 70 cal, 1000m on rower, 50 cal, 15 min jog/sprint, 150 cal and some weight exercises.
Altogether I would say 400 calories are burned in my gym session, but I dont think this is enough really. Anyone have a rough idea if this is good or bad? Suggestions to diet/workout? Any feedback appreciated!

Thanks

Joey:cool:

xgtdec

Howdy

2 things that i would say from my own XP and natuarally i stand to be corrected!!

~I never got the idea of 12 minutes on the x-train and 7 on the bike and so on, i have always looked at picking a machine, normally the treadmill and sometimes a spin bike, and doing a 45 - 60 minute session, so say a 5 minute warm up and then keep a good high heart rate for as long as you can, i hate doing 15 minutes and then changing machine and again and again, to my little knowledge your really only into fat burn after a sustaind period of raised heart rate be it constant or interval, i think the changing of machines just ruins this effort...i could be wrong

On the diet i notice that the after lunch snack you have bread and there is spuds on dinner and then cracker on the after dinner snack, i would consider that far to carbby for my own weight loss goals, and i love bread..i really do...but if i want it ill have it in the morning and never ever after 3pm...i generally stick to no carbs after 3pm and it seem to aid my fat loss goals a bit better, like i say i aint no expert but the above works for me!

Brian?

I wouldn't get too hung up on how many calories you're burning in a gym session. You just lost a stone in a month, kudos.

The weight you're losing is mainly down to maitaining a strict diet, keep this up and you should be fine. Although I do think you might be eating too little and could do with some more protein in there.

You might want to look at prioritising weight training as well, but thats up to you. There are some threads ongoing on this exact subject.

Joey1349

Thanks for the replies guys.

On the subject of carbs, is it not fair to presume that since the two spuds I have or the bit of bread are the only carbs I may have in a day that it is a good thing? Aren't we not all meant to have some carbs in the day? Thats what I thought anyway. Generally bread is only a treat every now and again, not an everyday occurance by any means. I could be wrong but that is my thinking behind it anyway!

On the protein front, I generally have meat only for dinner, bar maybe a slice of ham or chicken with a salad, or fish. I do also eat eggs regularly, but I do think you are right, so will prob integrate more protein into the foods I eat!

Patdusty2010

This is just my opinion but I think someone should aim to burn 500-800 calories per session in the gym..

AntiVirus

xgtdec wrote: »

I never got the idea of 12 minutes on the x-train and 7 on the bike and so on, i have always looked at picking a machine, normally the treadmill and sometimes a spin bike, and doing a 45 - 60 minute session, so say a 5 minute warm up and then keep a good high heart rate for as long as you can, i hate doing 15 minutes and then changing machine and again and again, to my little knowledge your really only into fat burn after a sustaind period of raised heart rate be it constant or interval, i think the changing of machines just ruins this effort...i could be wrong

I never understand how someone could run for 60 minutes on a treadmill in the first place. I'd much rather break it up to spread the effort, you'd be more likely to be able to push yourself harder as well.

xgtdec wrote: »

i think the changing of machines just ruins this effort...i could be wrong

I'd say you are