quick question about exercise and this program. If I'm on a 1200 calorie diet how many of those calories am I supposed to exercise "off". My current exercise has me burning about 400-600 calories a day on average. Thanks in advance for any help

Dear Sweet2ooth,
I don't know if I can help you numerically, but I just know I walk a couple of miles a day, and that does it for me.. I try to do a "big walk" at least once a week, (4-6 miles) and other days 2-3 miles.. For me I don't focus on the numbers, I just have fun with the activity. I mix up the music I listen to, and vary the route I walk. I know that didn't answer your question thou...sorry.. Annr

If you are burning significantly more than 250 calories and exersizing 5 or more days per week, you need to talk to your JCC about bumping up your calorie level.

Take care,
Angela

Here's an example about the Math:

BMR (Non Activity burn, you can ask your consultant what your worked out to be or there are online calculators you can figure it out with) Everyone's is different, Like I work a sedetary job so mine will be lower than someone who is a postal worker delivering mail, etc..

So For me I am on 1200 calorie, my BMR is 1500, So I am creating a 300 cal deficit each day without activity. that is 2100 calories a week, which it takes 3500 = 1 lb. , so if I expect to lose 1 lb. a week, I have to do ACTIVITY to burn 1400 additional calories for the week. if I want to lose 2 lbs. a week I would have to burn with activity 4,900 calories.

(which if you are looking for a new book get Jillian Michaels winning by losing, it has all the Math explanation in there)


Invest in a Heart Rate Monitor, I love my MIO i paid $50, and i wear it for any exercise I do, and track my Calorie burn, it is more accurate than machines at the gym, or looking up activity burn online, because it has your age, weight, Resting heart rate, etc.. all personalized so more accurate. (not as accurate as the ones that come with a chest strap, lots of people on hear are using body bug which is awesome if you can afford it)

If I walk 60 min around the neighborhood I burn a little over 300 cal, but if I walk 30 min on treadmill at gym with incline I could burn about the same, when I do Jillian DVD I burn close to 600 calories. So what type of Activity really matters in achieving cal. burn

Thanks all for responses! vgtigger now I'm even more curious! I think I will check into that book you recommended! I know that for me it takes a lot to get my heart rate up (was a D1 athlete) so I make sure to work out at least an hour a day. It's hard for me to find an activity that is very competitive by myself and running on a treadmill is not going to happen. Wish I had Jillian in front of my face everyday. She is the type of motivation I thrive on

sweet2tooth, being an athlete sounds like you know what needs to be done. One advice to get your heart rate up is Interval workouts, also I love Jillians new dvd Banish fat boost metabolism, she talks about how the best way to get that heart rate up is to be doing upper lower body interval sending the blood back and forth to the heart, her video consist of some kickbox segments, and other stuff, but what i am addicted to is the standing ab work she implements into the cirucits... LOVE LOVE LOVE IT,

Are there any DVDs out there that you can do while on treadmill? It get pretty boring sometimes.

The calorie level you are assigned has a lot of things factored in, so it's difficult to say if your calorie level is right. I'd be a little more concerned right now with how you are estimating your calorie burn. You may need to increase your calories, if the burn rate is accurate. The 1200 calorie level might be appropriate if you have a very sedentatry job and exercise that much.

Keep an eye on it over the next four weeks. If you are losing at a rate above 1-2% of current body weight per week after the first four weeks, your calorie level is too low. If you plateau almost immediately and don't lose weight, or lose very, very little, your calorie level may be too low. If you are losing between one and two percent of current body weight after the four weeks, your calorie level is just about right.

Since you are at the lowest calorie level JC company policy allows, be sure that you have a snack containing both carbohydrate and protein, within 30 minutes of finishing your workout. This will help to keep protein loss (muscle) to a minimum.

I would definitely speak to your consultant. I work out about 5-6 days per week. I usually burn between 600 and 800 calories per workout. When I started JC, I had the 1500 menu. My problem in the past has often been I didn't eat enough for my activity level. If this is your case too, you might not see any weight loss at your current calorie in take levels.