The FastDay Forum

If your profile is correct with age and other details then the tracker on this site shows your sedentary TDEE using Mifflin St Jeor and a 1.2 multiplier for a desk job / sedentary lifestyle. It appears to the left below your BMI.

tracker.php

Be interesting to see in the monthly stats who sticks to TDEE on feed days

Thank you Kencc for your thoughtful answer.

I shall do my sums properly using that guide as soon as I have a good moment.

but yes.. just who does stick to their TDEE on feast days? I am sure if its never and you go over say 200 calories or even more then Intermittent fasting even on 2 or 3 days just couldn't work as a weight reduction means

It may though have the health benefits on longevity and good health which may be just as important

Thanks for the post Kencc

Wow the difference between sedentary and labour work with exercise is 1626 compared to 4094 TDEE

And the diff between sedentary no exercise and 1626 TDEE and sedentary with vigorous workouts 3 times a weeks of 2089 is 463 more calories you can consume.

I was thinking about getting an indoor bike to do some intense workouts. I guess if i want my eating treats on Feast days I better go ahead and buy it quick smart.

And the diff between sedentary no exercise and 1626 TDEE and sedentary with vigorous workouts 3 times a weeks of 2089 is 463 more calories you can consume.

I've never been a fan of this "exercise so you can eat more" view of life. MyFitnessPal looks more like MyOverEatingPal.

Running 6 miles at 6 mph three times a week may add an average of 463 calories a day to your expenditure but you have to watch out for reductions elsewhere - like falling asleep in the chair afterwards.

Some studies don't find an increase in overall daily calorie expenditure when comparing exercising subjects with non-exercisers, others find an increase in eating that neutralises the exercise. Caveat Exerciser (with apologies to the Romans).

I was thinking about getting an indoor bike to do some intense workouts. I guess if i want my eating treats on Feast days I better go ahead and buy it quick smart.

Exercise bikes are boring ... don't provide weight-bearing exercise to improve bone density to help prevent osteoporosis ... how probable is it that you will sit there vigorously cycling away for one hour, 3 times a week for the next 10 years?

ahhh good point but im thinking about the 5 minute intense workout ... another BBC Horizon Mosley episode here about it

http://www.bbc.co.uk/programmes/b01cywtq
http://www.kpbs.org/news/2013/apr/08/tr ... el-mosley/
http://www.guardian.co.uk/tv-and-radio/ ... t-exercise

not sure where the video of it is

It's just the Tabata protocol from 20 years ago ... best of luck with that!

The what protocol?

I have been working to increase my daily steps to at least 10,000 a day, and eventually upward from there. (as hairdresser in years past I would get between 12,000 and 14,000 daily-alas I now have a desk job so - not so much)

But I also do the Tabata Protocol. Well my version of it. As it turns out, when I did a google search, you can do any exercise for your 20 seconds on (I have an app on my phone-free- that does the timing for me) then take 10 seconds off, then you can change the exercise for your next 20 on, there are eight 20 second segments with the 10 second segments between, for a total of 4 minutes. I do this once a week right now.

As kencc stated, for me to do high intensity on a stationary bike would be brutal and likely dangerous. But I alternate between doing leg and arm exercises. Currently all without machines. My doctor simply asked that I not do any jumping type ones to save the joints.

As a learned man said, "The effect of regular aerobic exercise on body fat is negligible"... and .... " the Wingate protocol is likely to be unsuitable for most overweight, sedentary individuals interested in losing fat"

Wingate is 30s flat out against high resistance on a "bike", Subjects typically perform the Wingate test 4 to 6 times separated by 4min of recovery.

I don't consider my steps aerobic, nor do I do them for fat loss. It is just for general health and a sense of well being. And in fact, I don't do the Tabata with the thought that it is helping me lose fat. what I am hoping for is, again, general health and a sense of well being.

Doing the higher number of steps, as opposed to my average of 6,000 a day, also seems to help with body composition. I have not been doing the Tabata long enough to know if it has any positive effects on that.

I have, from personal experience, found that exercise has very little, if any, effect on fat loss for me. I got off that pony a long time ago.

Have i misunderstood, but i thought a solid exercise regime (not necessarily HIT) was an important part of any healthy lifestyle with many health benefits including fat loss.

Help me understand.

It is.

Exercise is important.

People enjoy and respond to different types, you have to find a sensible and enjoyable and practical form for you, it may even be your job if you are active.

There are lots of opinions to complicate that simple truth though....


Such Fun!

Have i misunderstood, but i thought a solid exercise regime (not necessarily HIT) was an important part of any healthy lifestyle with many health benefits including fat loss.

Help me understand.

It is generally regarded as A Good Thing (tm) even by scientists that compare two groups on different exercise regimes and find only modest benefits in terms of fat loss. Like 2 lbs in 6 months. 2 lbs is worth having, but if that was 6 months of 3 days a week times 2 hours on a treadmill then many would take the weight instead.

A general level of "Activity" is probably more useful than "exercise".