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Posted (edited)

How do you calculate how much fat you loose when you are running... My friends give me some strange figures and I have no clue what they are on about but this I know..

I am fat, well over 100Kg and I run 10K a day in about 50min...

My friends are skinny about 70K and they run the same distance in the same time...

Will I burn more fat than they do??

How do you calculate that???

For the record, I started to run in October and I have not pushed the body to fast to get to this point...

Edited by snowflake
Posted

First of all, running 10K in 50 minutes is not bad at all.

There are plenty of calorie calculators on the net, here is one: http://www.prohealth.com/weightloss/tools/...lculator1_2.cfm

Basically, the calculate by taking your weight and the kind of activity into account. Spied is not much of a factor per se, whether you run 10K in 40 minutes or in 1.5 hours will not make a big difference. Obviously, it will make a difference though if you run a certain amount of time, i.e. running one hour at different speeds (am I making sense here?).

Posted

Fat is stored energy. Calories are a measure of energy. Muscles burn energy to create movement and heat. The amount of calories burnt is a function of your total body mass and the amount of work your muscles have to do to move you at a particular speed for a particular duration.

Micro measuring of calories burnt on one particular run is fairly meaningless unless you are also measuring water consuption and wind speed etc.

Measure your inprovement by timings over a set distance/route or recovery time of pulse.

In training I found a heart rate monitor around my chest of much more use than considering calories.

Find out about your maximium heart rate and aim to build your endurance.

There is much (web sites) written about building speed efficency and fat burning HR.

HTH.

Posted

I attach an how to guide that you should read. This is a great understanding how to lose or gain weight. This is how I lost weight easily. I also wrote a how-to guide on how to mathematically add muscle. I had many friends (over 50 people) who read this and lost over 20 pounds. I will be happy to work with you one on one with anyone for free. I like to help others. Let me know your thoughts.

mike

FIGHT_CLUB_FINAL_1.doc

Posted

Firstly, thanks for the replies...

I do not really care how many calories I am burning, I just wanted to understand how they calculate how much you loose, now I understand it a bit better...

I know running 10K in 50 min is not so bad, but it should be faster, and in time it will be.

I did however read something on the net that running for more than 1 hour was not so good since you start to burn your muscles then, is that set in stone or.... can I keep running for more than one hour??? Can I increase my distance to 15K now and see where that will take me?

Thanks for the invite to your "Secret Club" but I have my own :-)

Posted
Firstly, thanks for the replies...

I do not really care how many calories I am burning, I just wanted to understand how they calculate how much you loose, now I understand it a bit better...

I know running 10K in 50 min is not so bad, but it should be faster, and in time it will be.

I did however read something on the net that running for more than 1 hour was not so good since you start to burn your muscles then, is that set in stone or.... can I keep running for more than one hour??? Can I increase my distance to 15K now and see where that will take me?

Thanks for the invite to your "Secret Club" but I have my own :-)

Its not set in stone but it would be counter productive if your also doing weightlifting. Because then every ounce of muscle counts. Just be sure to take some protein shake after your running. (i think the story is more that cortisol levels rise after 45min to an hour and cortisol is catabolic)

Posted

Snowflake,

Maybe you could vary your workout in order to increase your 10k speed. Try running shorter distances but at a faster pace. Maybe 5k @ 22min, wait 8-10 minutes and do it again. Or try speed work of 3k, 3k, 3k at a good pace... And if you are feeling really good, head for a 400m track and do some 800m intervals.

Good luck!

Posted

Yes, Intervals are the way to go (and I hat them). My program this week:

Monday: 10K at 5:10/km

Tuesday: Rest

Wednesday: 12K at 5:10/km

Thursday: Fartlek with 10 2-minute intervals (raining like hel_l here, but no choice)

Friday: 8K at 5:05/km, 4K at 04:55/km

Saturday: Rest

Sunday: 2K warm-up, 5 intervals of 2K at 4:50/km, 2K warm-down.

And so on.........

Posted
Yes, Intervals are the way to go (and I hat them). My program this week:

Monday: 10K at 5:10/km

Tuesday: Rest

Wednesday: 12K at 5:10/km

Thursday: Fartlek with 10 2-minute intervals (raining like hel_l here, but no choice)

Friday: 8K at 5:05/km, 4K at 04:55/km

Saturday: Rest

Sunday: 2K warm-up, 5 intervals of 2K at 4:50/km, 2K warm-down.

And so on.........

Man, I have not heard that word in years, a lot of years.

Posted
Man, I have not heard that word in years, a lot of years

Still a valid form of training, though. Interval training, much as I hate it (just came back, running in up to a foot of water), it does help to gain speed.

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