Fitness Together Brecksville: Trainer Tuesday: If I am on a diet, do I need to replace the calories burned while exercising?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

If I am on a Diet, Do I Need to Replace the Calories Burned While Exercising?

Justin Traft: So we all know exercising builds a healthier body and helps you manage your weight. When you move more you burn calories, the units of energy you consume through food. Whether you replace those burned calories depends on your health and fitness goals, as well as how much you exercise during a week. Simplest way put here's how it would break down mathematically for diet and weight loss. Example if you want to lose weight, you need to create a calorie deficit. 250 calories per day to lose 1/2 pound per week and 500 calories per day to lose 1 pound per week equals 3500 calories. If you exercise off 500 calories, replacing them will slow your rate of weight loss. If you are eating fewer than 1,200 calories per day (the minimum amount you need to get adequate nutrition) you should replace at least some of the calories burned during exercise to prevent muscle loss and possible nutritional deficiencies. Remember everyone will be different depending on the goals of the individual so be sure to consult a licensed dietitian.

Jessie Regula: No!!! Combining a diet with exercise is the perfect recipe to losing some pesky pounds. In order to lose 1 pound, you need to have a deficit of 3,500 calories. This would take much longer when just dieting, because you can't cut more than 500 calories per day. However, when exercising you can create a larger deficit each day, because you are consuming less calories and burning more calories. So, don't eat all of the calories you just burned if you are trying to lose weight!!! Be sure to fill up on some protein after your workout, but don't overdo it.

Adam Teplitz: When it comes to replenishing calories burned during a workout , it all depends on your health and fitness goals.
If your main goal is weight loss , you need to create a caloric deficit. Burning 3500 calories more than you consume in a week helps you lose 1 pound. If you burn 500 calories during a workout , replacing them will slow your rate of weight loss. If you are eating fewer than 1200 calories per day , the minimum amount you need to get adequate nutrition , you should replace at least some of the calories burned during exercise to prevent muscle loss and nutritional deficiencies.
If your main goal is to build muscle , it's a must that you replace the calories burned during a workout , and then some. Eating an additional 250 to 500 calories beyond what you burn daily facilitates muscle growth. It's important to choose lean proteins , whole grains and healthy , unsaturated fats to make up these calories.

Monika Cotter: Exercising is a great way to burn calories and to give yourself a reason to eat more food—That is, if you’re trying to maintain your current weight or even trying to gain muscle. In my opinion, if you are exercising you should definitely add in more nutritious, wholesome, beneficial calories; but not to the point that you are taking in the same amount of more calories than you burned while exercising. Weight loss simply comes down to creating a deficit in calories. Burn more calories than your body is taking in. If you are working out your body needs fuel to grow stronger but you also want to keep track of how many calories you’re putting into your body so that you know that you are creating a deficit.

Tuesday, February 24, 2015

Trainer Tuesday: If I am on a diet, do I need to replace the calories burned while exercising?

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