Some help with calories please.

[Zapatista]

I'm trying to lose weight and I know that in order to lose weight one must burn more calories than they take in, simple enough. But here is the problem: how do I know how many calories I'm burning? Also, do calories burn at the same rate no matter what you do?

My cardio consists of me climbing 12 stories of stairs a couple times and jump-roping. I've done the walking/jogging on the treadmill too but I get bored with that. On the treadmill it tells how many "Cals" I've burned (I'd assume that is short for calories unless there is a different unit too) but when I increase the workout (either increase the incline or speed) the "Cals" move the same as if I was just walking at 1.0 mph. It's simple for me to count calories for intake because everything is labeled in the dorm cafeterias and online, but I just don't know how many calories I'm burning so I don't know how many calories to consume.

What would be a good amount? I'm 6' 3" around 245 lbs. I'm trying to get down to 200 lbs to 215 lbs. at my current muscular development (I want to get around 225 to 230 with muscles and little fat). I lift weights Monday/Wednesday/Friday and do some cardio then too (like 5 minutes of jump rope) and on Tuesdays/Thursdays I climb 12 stories of stairs twice and on Saturday/Sunday I do either stairs, jumprope or take the day off.

I'm lost with all of this, could somebody please help me out, I'd much appreciate it. Thanks

[Sohan]

Don't worry so much about measuring your caloric expenditure. Most figures are not exact anyways (and many of the machines' calculations are worthless), and you'll have a difficult time making a precise calculation regardless. You're better off focusing more on becoming as physically fit as you can (increasing jump rope/running time, minutes climbing stairs, increasing speed and strength endurance, etc), and making good dietary choices such as moderating your portion sizes and consuming low-fat, low-sugar, higher protein meals. Be sure to eat frequently, but only until you're not hungry any more, not until you're full. Keep your workouts varied yet consistent, and challenge yourself to better performances as you progress in your workouts. Motivate yourself by visiting armed services forums and listening to descriptions of their training regimes.

It really can be that simple. I haven't counted calories in years.

With respect,

Sohan

[Fosgate]

There are some good caloric expenditure calculators on the internet but as Sohan pointed out they aren't extremely reliable. Sure, you can measure your intake pretty well but what you're burning? Good luck.

Small, wholesome meals often, daily training, pretty much what Sohan said.

[Orion]

I tried counting calories before i went to the gym, wanted to look good for my holiday. It got so boring and time consuming that i got fed up. It just takes the will power not to eat that chocolate bar and eat the small meals. I'm starting to slip again and have had some personal problems that means i have not been to the gym in a week.

[Rick_72]

Diets, and calorie counting are pretty much useless in my opinion. Eat healthy food, and never allow yourself to become hungry enough to say things like "I'm starving!". The best way to do that is to always have a healthy snack with you. At work, bring some fruit, or low fat yogurt for a quick snack when you start to feel like you need a meal. Drink lots of water, because often your body is telling you your hungry and really your just thirsty. Make sure when you eat your meals, your not rushed. By eating very slowly (chewing your food for a long time before swallowing), you'll give your body time to catch up with how much food you've already ingested, and you'll lose that hungry feeling often times before your plate is clean.

If you already weight lifting three times a week, your on a good start. Now just increase your cardio. I'm a runner, so I advocate intense cardio sessions, followed by strength training a few times a week. Try to get to the point where you need your walk/run in the morning to really make your day. That means you have to get to a point where you really enjoy exercise, instead of just have to do it to lose or maintain your weight.

Like you said you get bored on the treadmill. That often happens when exercising outdoors as well, when your walking/running the same route a lot. The key is to find that solace in your mind that it doesn't really matter where your doing it, your mind is free of stress, and your really not thinking about much at all. "No mind".

[Zapatista]

I'm going to start increasing my stair walking to at least 3 times up and down and then go faster. I'll probably start running outside too. There are times were I really want to go lift some more (but I shouldn't since my muscles are healing) or go out and run. Unfortunately that is usually later at night so I don't really act on it.

I've been trying to stray away from running because I'm a little overweight and have bad knees (I've torn cartilege in one of them before) and I'm afraid running will hurt my joints. I've lost some weight so far and I'll probably lose more, so after I lose a little more I'll try the running outside.

Thanks for your respoonse.

[Rick_72]

I've been trying to stray away from running because I'm a little overweight and have bad knees (I've torn cartilege in one of them before) and I'm afraid running will hurt my joints.

There are a lot of new studies out there that say running does not damage your knee's, as previously thought by many. If you knee's start to hurt after running, lay off a few days, any cardio activity is better than none at all. After you drop a few pounds, and don't experience pain after, or a day after, you run's, you'll be able to pump up the distance or speed a bit. Many times the pain you feel in your knee's is simply your tendon's, ligaments, and muscles sore from lack of activity. After they strengthen you won't have that pain anymore. That's of course if you don't have a medical issue with your knee's in the first place. Just don't over due it right out of the gate, that's how you cause injury more often then just the actual running. Always check with your doctor if your feeling intense pain, or pain that lasts more than a few days.

[Zapatista]

Interesting stuff. Thanks Rick. I'll give running another try in a week or two.