question about shakes and exercise

hi

i'm having a mega exercise day today. i'm doing 2 classes back to back (an hour each) as it's an launch day introduction of the new Les Mills body pump and body combat.

i'm on the 810 plan and want to know if i could sneakily have an extra shake today. so have 4 instead of 3 and my normal meal etc cause i'll burn something in the region of 800-1000 cals in the 2 hours that i'll do.

i'm just a bit worried about feeling slightly hungry and not being able to control it.

You're obviously used to exercising but take it steady if you're doing more than usual. I think the biggest problem might not be hunger but feeling lightheaded/shakey so an extra shake would be a good idea

hi

never felt shakey ever.... well only legs when i've done loads of squats lol. nope i think it's going to be hunger.

i think that it's a mix of not having carbs to burn and the amount of exercise. i've already had a bar as those are higher in carbs and i've got last nights bar and meal hopefully still in my system. had a coffee with more milk than normal this am so i'm preparing in my own way. think i'll take a 2nd bar with me. makes me windy but worth it for the energy and extra carbs.

great things said:

i'm on the 810 plan and want to know if i could sneakily have an extra shake today. so have 4 instead of 3 and my normal meal etc cause i'll burn something in the region of 800-1000 cals in the 2 hours that i'll do.

i'm just a bit worried about feeling slightly hungry and not being able to control it.

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I think I'd be a bit more concerned about the loss of muscle. If you aren't taking many calories in and trying to expend a lot, the only quick source of energy it can get for it's need would be protein (muscle). The few extra carbs and calories that you could get from the bar (depending on which bar as some are the same carbs) might not be anywhere near enough.

You may feel fine, but that's not necessarily a good indication of what's going on inside

Take care.

thanks.

from what i understand from fat burning and weight loss. your body uses up your immediate carbs first then goes onto fat. your body uses up the carbs then when they are gone it goes onto fat but if you are doing exercise that requires immediate burn then it goes for muscle. always carbs first then fat, only muscle if fat isn't readily available.

so from what you are saying then is that when the carbs go my body will not burn fat but will use muscle in the process to keep my body going.

so basically, your body burn off fat if you aren't giving it enough fuel to use outright. The danger comes in when people don't have a large reserve of body fat or have used their carb reserves and their body's can't transform fat quick enough for immediate use. In that case, your body tries to preserve the fat it does have for purposes such as hormone production/regulation and body heat regulation, etc. and you start burning muscle mass.

last time i did CD i was running more than i am now, but not doing the classes that i am doing, and loosing weight better than i am now though and i didn't go up to the 1000 plan until i got to my 'goal' weight of 11st 7lbs which is 9.5lbs away.

i'd like to think i can get to goal first before moving to 1000 plan, however, what would be your recommendation for me?

great things said:

thanks.

from what i understand from fat burning and weight loss. your body uses up your immediate carbs first then goes onto fat. your body uses up the carbs then when they are gone it goes onto fat but if you are doing exercise that requires immediate burn then it goes for muscle. always carbs first then fat, only muscle if fat isn't readily available.

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Well, it depends. If it need quick energy, it will do carbs, followed by muscle. Remember that not all the carbs will go towards exercise. A fair amount will be needed for the brain first, even though it will use ketones. It wont use ketones alone to fuel it. It will take glucose production from other areas in the absence of carbs, including from protein.

i'd like to think i can get to goal first before moving to 1000 plan, however, what would be your recommendation for me?

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Generally I prefer people to get quite close to goal before they move up the plans but could advise in your situation.