The numbers are in

This morning I had my metabolic testing done so I can try and get a solid foundation on my caloric needs as well as a plan to improve my cardio.

First test was what they called their Calorie Point test this calculates your RMR and like usual based on life style gives a reccomended caloric intake before exercise is factored.

My RMR was calculated at 2048 given I work in a cube farm at a desk this brings my caloric needs up to 2662 (WOW that is a lot).  I am still in the losing phase so I am not worried about my break even but rather trying to gauage where I should be to continue the fat loss.  My 4 mile run today had my at about 150 calories per mile.  I haven't worm my monitor during weight training so I am not real sure what I will show for that.

Second Test Was Cardio Point.  For this test they calculate your base heart rate and then the heart rate for each zone up to Zone 5.

My base heart rate came in at Zone 2 which for me is 137-143 bpm. Along with this they provided a training schedule to increase my zones.  They also calculated my VO2 which was pretty pathetic but I guess it is better than what it was last year.


So what does all this mean?  I still am not sure and trying to figure this out. So I have a few questions.

1) Cardio my cardio program has me in a set zone fore a set time. I find this very difficult to do on the treadmill as I feel awkward going slow on one especially at the spot where it is to fast to walk but to slow to run.  Would doing this cardio workout on a stationary cycle be better?  This would also work into my training for the tri in May.

2) To really optimize the losing phase what would be a good deficit to maintian.  I don't really fit my surgeons demographics anymore, as I am not happy just losing weight but actually enjoy being active, so I haven' gotten a whole lot of help there.  I am going to discuss these results with my NUT and get her input but I trust in those who have been in this position more than those who haven't.

Thanks

That's some pretty cool info and I have been wanting to get the testing done.
I'd love to see what my numbers are.

Keep us updated when you think you have a grasp on all of it.  Especially if you think there are any error plus or minus to the results they gave you.

Thanks,

Scott

No answers here, Paul.

Question though: How did you go about having the test done? Is it something my PCP could do, or is there a specialist that would handle it? Or is it something outside of 'regular' medicine that a therapist of some sort would take care of?

Also, as (y)our weight changes, how much will (y)our RMRs move?

Chad

I had mine done at Lifetime Fitness but I am sure you could find other places that do it.  As for the RMR as your weight goes down. I could see it reducing as the base formula takes weight into account, also it takes more energy to move 350 than it does 250.  I do know that even at a lower weight with more muscle mass you will have a higher RMR as muscle takes more energy than fat.


As for the cardio until I started reading about HR Zones I didn't really understand how my body determined what to burn for energy.  I do see a bigger result when I cycle then run as I am typically working in a lower zone.

i had my baseline RMR tested after i lost most of my weight but before i added back a lot of the muscle i have lost, so my RMR numbers have only increased (adding empirical evidence to the common knowledge that an increase in muscle mass will increase your metabolism).  you're on the right track paul!  i also agree with macmadame, zone training can be tricky, if you listen to some of the trainers that try to force you into zone2 or lower 3 to "fat-burn" it is not an efficient use of your time (and won't increase your cardio capacity as well as higher intensity workouts).  that's why HIITs (high intensity interval training) are so good at fat burning and increasing VO2max.  best of luck, and hit me up with any questions, i'll answer if i know, i'm not an expert at this stuff either.

I don't train with HR zones. If you want to maximize fat loss, you need to work out as hard as you can, not piddle along in some "fat burning zone". The idea that working out in that zone maximizes fat loss is a myth. Yes, the percentage of fat burned is higher but it's a percentage of a lower amount of calories.

For example:

If you burn 100 calories in the "fat burning zone", you will burn 50-60 calories from fat while exercising. That's 50-60%

If you burn 200 calories in a higher zone, you will burn 70-80 calories of fat while exercising. That's 35-40%

Then, at night, your body will rebalance your energy stores. In the first case, it will burn the other 40-50 calories from fat. In the second case, it will burn an additional 120-130 calories from fat.

What you need to do is in order to maximize fat loss is do a combination of hard cardio and strength training. The strength training helps preserve muscle mass so your body burns fat instead of muscle and the cardio burns calories and, the more calories you burn, the more fat you'll burn.