Sport carbs and calories-how many?

Sport Fitness
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debjh

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I have never really counted calories before, but from several posts on this site I think I don't get enough calories a day.
I am a 5'3" female, 54 years old. My weight is 118 and I have a small frame.How many calories should I eat a day to lose fat? I am increasing my cardio and weight training. My body fat is too high, but my weight I believem is fine.
 
If your bodyfat is too high, increasing your cardio isn't the answer. Increasing the intensity and type (i.e. intervals and HIIT) will be far more effective, along with focusing your efforts on your weight training. My clients do relatively little cardio and see excellent results. Workout smarter, not just more.

As far as weight loss, the general rule of thumb is 11-12x body weight to lose, 14-16x body weight to maintain, and 17-19+ x bodyweight to gain.
 
debjh said:
What do you mean by HIIT? are you talking about working upper and lower body at the same time?
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Do a google search (or just search these forums) for High Intensity Interval Training :)
 
I wouldn't think your body fat % can be "too high" given your height/weight. From reading your other posts, I would suggest getting on board with a more consistent and proper strength training routine.

If you need a basic online calculator to determine how many calories per day you should have to maintain your current weight:

HIIT should only be done by those experience enough and physically fit enough. You may be able to do it. Maybe not. I don't know. HIIT stands for High Intensity Interval Training and the basic idea is that you do cardio for no more than 15-20 mintes.

The 15-20 minutes is divided up into intervals. The intervals are usually on a 1:2 ration of hard to easy. So 30 seconds of all out sprinting followed by a minute of fast walking (recovery) followed by another 30 seconds of all out sprinting, etc up to 15 minutes.
 
Jonathan,
what's an average length of time for a cardio session for one of your clients? 20 mins? 30?
just curious. like you, i think longer cardio isn't necessarily better, unless you're training for an endurance competition of course.
 
malkore said:
Jonathan,
what's an average length of time for a cardio session for one of your clients? 20 mins? 30?
just curious. like you, i think longer cardio isn't necessarily better, unless you're training for an endurance competition of course.
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Exactly: 20-30 minutes normally, with periodized variations of the interval lengths (I might have a client do 1-2 ss sessions, but really just for an active recovery, not for weight loss specifically) unless there's a sport-specific reason to go longer. :)
 
Lynn, My body fat registered 29% by my personal trainer. I do have fat over my lower belly and my waist and on my thighs. I just have a small frame .
 
29% is not ideal, but it isn't horrible either. I'd still provide the same advice as above. Focus on strength training, eating more protein and building muscle.
 
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