How Much Cardio/Food Ideas

[HardBody]

Hey board, I have been working for the last month and I'd like to get some help from some knowledgeable peeps. I roof in the heat all day long, pants, and long sleeves, from 5:30-2p.m. What I am wondering is how much cardio should i do because I am sweating all day long, today the heat index was 120 degrees, plus working on the roof on top of black asphalt. How many claories do i burn a day u think? I drink a crap load of water, but what are some good eating ideas, like a routine of fod i can scarf down, remind u i am on the roof, and i can only bring a lil cooler, I get a brek from 9-9:15 and then 11:30-12:30. I have deffinently lost weight since i have been working here, I'm down to 14% BF...what do u guys think...

 

[HardBody]

anyone have any thoughts or ideas???

 

[therm]

I've been looking through my old resources trying to determine an accurate caloric amount that is burned during your work, but since "Roofing" is not listed, I determined, based upon the facts you listed, that you potentially burn (without knowing your anthropometric measurements) on average of 10 calories/minute. Now, take the heat into consideration, and you're probably higher than that, but I can not give you a specific number. Since I have also roofed before in the heat, you feel like you just ran a few miles, so that is pretty much how I determined the overall average. Not the most scientific method, but it may work for your purposes.

Food ideas - mixed nuts; sunflower seeds; non-fat yogurt mixed with some protein powder; cooked chicken cut in strips dipped in like a ranch dressing; and even chocolate pop-tarts ( a good pre-workout snack that helps spike our metabolism, increase thermogenesis, and provides complex carbs and simple sugars used for immediate energy production, as well as the fat and protein help stabilize your insulin and glucagon levels).

Hope this helps and keep up the water intake - for every pound lost, you need to re-hydrate the body with water.

 

[HardBody]

hey bro, u sound really smart, thanks for helping me out, i will buy some of that shit, another thing, would the heat make a huge difference in how many calories i burn, like yesterday it was 113 heat index(Farenheit) and i was ontop a black asphalt roof next to a 600 degree kettle????

 

[therm]

Any environment that causes your body heat and body temperature to increase will therefore cause you to burn more calories than if you were in a controlled environment. When you sweat in a high heat index, you body temperature usually goes up to 99 or 100 degrees or in your case, maybe even higher. Slightly higher than 98.6, but that little increase does make a difference in our thermogensis and with the amount of calories burned. You could almost say that you work in a "sauna type" atmosphere and yes, you do lose weight and burn calories while you sweat.

Drink lots of water - with the heat and increased fluids, you may also see a difference in the turgor (strength) of your skin - meaning you may begin to lose subcutaneous fat stores and potentially see increased vascularity.

 

[Frosty]

Any environment that causes your body heat and body temperature to increase will therefore cause you to burn more calories than if you were in a controlled environment. When you sweat in a high heat index, you body temperature usually goes up to 99 or 100 degrees or in your case, maybe even higher. Slightly higher than 98.6, but that little increase does make a difference in our thermogensis and with the amount of calories burned. You could almost say that you work in a "sauna type" atmosphere and yes, you do lose weight and burn calories while you sweat.

Drink lots of water - with the heat and increased fluids, you may also see a difference in the turgor (strength) of your skin - meaning you may begin to lose subcutaneous fat stores and potentially see increased vascularity.

Increased heat does not burn more calories. Your body is burning less than in a cold environment because it doesn't have to heat the body.

Just because your body is warmer doesn't mean you're burning more calories. Sit in a cool room and sit in a cool room with a rubber suit on. You'll burn less calories with the suit on.

 

[therm]

The definition of Thermogenesis is - the generation of heat by the body and is a reflection of how much energy the body is spending. Energy = Calories - the more energy the body produces, the more calories you burn. Also, I was referring to increased BODY heat, not ambient air temperature, although that does have an impact. And yes, when we have increased BODY heat, we will burn more calories. That's what adaptive thermogenesis is all about.

In a cold environment, we shiver and use our brown fat stores to release energy, therefore, increasing our body temperature. That is how the body naturally increases it temperature to ensure that the body is warm - in the process, you burn calories.

Why do you think that you will burn less calories in a rubber suit compared to not wearing one? If you have ever wore a rubber suit, you sweat no matter where you are and if you have never roofed before in the heat, then you have no idea as to how hot the body gets and how many calories you are burning with all the sweat dripping off your head and soaking your back. We can also burn daily calories by causing dietary-induced thermogensis, so why do you think that heat does not have an effect?

I worked with wrestler's and they live by losing weight by wearing rubber suits, sitting in saunas, and sweating their asses off to cut weight for a meet. This has been a successful method (albeit not a safe one) for numerous years, so it is hard to argue with proven efficacy. Since you seem to disagree with this principal, please provide HardBody and the other readers with a more "accurate" principal to explain your logic. I have attempted to explain mine based upon practical, real life experiences of athletes and 17 years of knowledge in this field.

 

[Frosty]

The definition of Thermogenesis is - the generation of heat by the body and is a reflection of how much energy the body is spending. Energy = Calories - the more energy the body produces, the more calories you burn. Also, I was referring to increased BODY heat, not ambient air temperature, although that does have an impact. And yes, when we have increased BODY heat, we will burn more calories. That's what adaptive thermogenesis is all about.

In a cold environment, we shiver and use our brown fat stores to release energy, therefore, increasing our body temperature. That is how the body naturally increases it temperature to ensure that the body is warm - in the process, you burn calories.

Why do you think that you will burn less calories in a rubber suit compared to not wearing one? If you have ever wore a rubber suit, you sweat no matter where you are and if you have never roofed before in the heat, then you have no idea as to how hot the body gets and how many calories you are burning with all the sweat dripping off your head and soaking your back. We can also burn daily calories by causing dietary-induced thermogensis, so why do you think that heat does not have an effect?

I worked with wrestler's and they live by losing weight by wearing rubber suits, sitting in saunas, and sweating their asses off to cut weight for a meet. This has been a successful method (albeit not a safe one) for numerous years, so it is hard to argue with proven efficacy. Since you seem to disagree with this principal, please provide HardBody and the other readers with a more "accurate" principal to explain your logic. I have attempted to explain mine based upon practical, real life experiences of athletes and 17 years of knowledge in this field.

You haven't explained how a buildup of heat in the body increases calories burned.

A lack of the ability to use the skin as a heat sink effectively to maintain body temperature does not indicate increased caloric expenditure. All that it indicates is that the ambient temperature is warm enough that not enough heat can be diffused through the skin. In this case, your body begins to produce sweat in large enough quantities to increase the diffusion of the heat into the air so it can maintain normal body temperature. Again, this is no indication of increased caloric expenditure.

 

[therm]

Sweat = Energy Produced= Energy expenditure= Calories Burned. This is a basic analogy for the bodies' processes that is taught at the beginning levels for Sports Nutrition majors.

Sweat is a method for the body to cool itself, but the body is conducting ENERGY during this time, therefore, the body uses CALORIES for energy production. Man, this is basic information that anyone posting advise in any thread here should know.

Heat conduction is due to calories being burned, so as our bodies produce more energy, we burn more calories. This is why fat, protein, and carbs are given Kcal/gram for potential energy production. This is also why diets who are pro on fats state that using fat as a primary fuel source will allow you to burn more calories due to the 9 Kcal/gram compared to the 4 for carbs and protein.

 

[Frosty]

Sweat = Energy Produced= Energy expenditure= Calories Burned. This is a basic analogy for the bodies' processes that is taught at the beginning levels for Sports Nutrition majors.

Sweat is simply fluid that is being released from the sweat glands as a result of stimulation from the hypothalamus. Do you have any studies showing that this burns any significant amount of calories?

Sweat is a method for the body to cool itself, but the body is conducting ENERGY during this time, therefore, the body uses CALORIES for energy production. Man, this is basic information that anyone posting advise in any thread here should know.

Conducting energy does NOT equal increased energy expenditure. All that means is that liquid is a more efficient heat conductor than air is, so your body secretes fluid to increase the rate at which heat is dissipated. This is simply getting rid of heat more efficiently, the LAST thing the body is going to do is increase energy expenditure and create MORE heat.

Heat conduction is due to calories being burned, so as our bodies produce more energy, we burn more calories. This is why fat, protein, and carbs are given Kcal/gram for potential energy production. This is also why diets who are pro on fats state that using fat as a primary fuel source will allow you to burn more calories due to the 9 Kcal/gram compared to the 4 for carbs and protein.

Heat conduction has absoutely nothing to do with calories being burned. If I put water on a hot pan, there will be heat conduction and the pan will cool with absolutely no calories being burned.

 

[therm]

We can go round and round about this, but the bottom line is that adaptive thermogenesis, dietary-induced thermogenesis, your BMR, and exercise-induced thermogenesis are all ways that they body uses as different methods to increase our burning of calories via the spiking of our metabolism, which causes the body to stimulate energy production, which comes from calories consumed. Sweat, like VO2Max, are by-products and results of increased energy expenditure.

The way all clinicians, researchers, and sports nutritionists measure energy expenditure is by using indirect calorimetry. The measuring of calories expended as the body is producing energy. Energy balance = Energy intake - Energy Expenditure and energy expenditure is based on the total volume of calories burned during that activity.

There are numerous studies to further validate these points, but in an environment that may potentially cause hyperthermia, the body may not be able to sweat enough to carry away the body heat, so if we were to run a mile, the potential loss of let's say 2.0 Liters of fluid will potentially cause the person to lose 4.4 lbs. as 1 Liter of sweat weighs 1 kg or 2.2 lbs. Some environmental conditions that cause increased body temperature, which may potentially increase energy produced through the burning of calories are: Air temperature; Relative humdity; Air movement; and Radiation. Now take these and put yourself on a roof with all factors present, and you are burning calories.

Here is an equation used by scientists to measure energy expenditure and calorimetrics: H= M +/- W +/- C +/- R -E. H = heat balance; W = work done (exercise); M = resting metabolic rate; C= conduction and convection; R = radiation; and E = evaporation. During exercise, W increases heat production (C), which in turn burns calories, measured using indirect calorimetry. If a "normal" male were to jog let's say for an hour, then he could expend about 900 Calories, presuming they are efficient and can produce 80% as released body heat. This also goes with Specific Heat, which is defined as the heat in Calories required to raise the temperature of 1 kg by 1 degree Celcius.

 

[Frosty]

We can go round and round about this, but the bottom line is that adaptive thermogenesis, dietary-induced thermogenesis, your BMR, and exercise-induced thermogenesis are all ways that they body uses as different methods to increase our burning of calories via the spiking of our metabolism, which causes the body to stimulate energy production, which comes from calories consumed. Sweat, like VO2Max, are by-products and results of increased energy expenditure.

Thermogenesis does not increase metabolism, increased metabolism increases thermogenesis.

Again, sweat is not necessarily an indication of increased energy expenditure! Just use the equation you gave...increase C and reduce R and E and you can make a person sweat without changing metabolism or work done.

There are numerous studies to further validate these points, but in an environment that may potentially cause hyperthermia, the body may not be able to sweat enough to carry away the body heat, so if we were to run a mile, the potential loss of let's say 2.0 Liters of fluid will potentially cause the person to lose 4.4 lbs. as 1 Liter of sweat weighs 1 kg or 2.2 lbs. Some environmental conditions that cause increased body temperature, which increases energy produced through the burning of calories are: Air temperature; Relative humdity; Air movement; and Radiation. Now take these and put yourself on a roof with all factors present, and you are burning calories.

This is absolutely false, and I can prove it using your equation. Increase C and reduce R and E, and you can increase heat balance enough to make you sweat WITHOUT touching M and W.

Here is an equation used by scientists to measure energy expenditure and calorimetrics: H= M +/- W +/- C +/- R -E. H = heat balance; W = work done (exercise); M = resting metabolic rate; C= conduction and convection; R = radiation; and E = evaporation. During exercise, W increases heat production (C), which in turn burns calories, measured using indirect calorimetry. If a "normal" male were to jog let's say for an hour, then he could expend about 900 Calories, presuming they are efficient and can produce 80% as released body heat. This also goes with Specific Heat, which is defined as the heat in Calories required to raise the temperature of 1 kg by 1 degree Celcius.

You have it backwards. Increased heat does NOT induce increased metabolism. Increased metabolism can increase heat, but that is not the only factor that increases heat as shown by the equation.

 

[Frosty]

Some environmental conditions that cause increased body temperature, which may potentially increase energy produced through the burning of calories are: Air temperature; Relative humdity; Air movement; and Radiation. Now take these and put yourself on a roof with all factors present, and you are burning calories.[/B]

So if you have a cold air temperature, low humidity, high wind, you will reduce body temperature. Are you suggesting that the metabolism decreases in this situation?

 

[therm]

Our RMR (Resting Metabolic Rate), in a cold environment may stimualte our brown fat stores and muscle shivering to raise the RMR by 50%, but in conditions that are hot, you will see greater energy expenditure through greater cardiovaslcuar demands and the sweating response.

Or RMR does not need to be increased as high, if the body is not experiencing any demands on the cardiovascular system via climatic conditons or lack of physical activity. This is why scientists use our RMR, EMR (exercise metabolic rate), BMR, DIT, and TEF to make calculations and determinations of energy requirements.

If you were exposed to cold weather, producing body heat is the main and only priority of the body. In response, the body uses "tricks" to gets its metabolism high enough to produce only heat, instead of using energy to perform work. Therefore, the body does not need to get its metabolism as high than if you were in hot climatic conditions = this is adaptive thermogensis. If the body is warmed up in a cold climate and our body temperature is regulated, then increased energy production is not seen, but this does not mean that our metabolism has stopped. It's just functioning at a lower rate due to the lack of demands on the cardiovascular system and the lack of necessity for the body to burn more calories.

By the way, what formal education and/or training do you posses since you are calling a proven scientific equation false? I guess you have devised a better equation for scientific evaluation. Have you published your findings or your equation in a peer reviewed journal? You can not raise Conduction of heat without activity. Just sitting at a desk will not make your body produce heat and expend energy at the level if you were exercising or exposed to different climatic conditions.

I am done with this thread, as I am tired of explaining proven scientific equations, theories, and methods of evaluation to someone in a forum who seems to think they have all the answers regardless of what scientists have proven for years now.

 

[Frosty]

Our RMR (Resting Metabolic Rate), in a cold environment may stimualte our brown fat stores and muscle shivering to raise the RMR by 50%, but in conditions that are hot, you will see greater energy expenditure through greater cardiovaslcuar demands and the sweating response.

So you're saying that you will see a greater than 50% increase in RMR when the weather is hot? You claim that vasodialation and releasing sweat from sweat glands causes more energy to be burned than when the body makes the muscles involuntarily contract repetedly at a very fast rate???

Let's see some proof.

 

[Frosty]

Wait, this makes no sense. I don't know why I'm bothering to ask for evidence.

You're suggesting that when the body is in an environment that is too hot to properly dissipate it's own heat that it's adaptive response is to increase the metabolic rate by over 50% and further increase heat by a VERY large amount??? That's absolutely rediculous.

Let me make this clear. You won't burn extra calories in a hot environment.

 

[therm]

For the last time in this thread, re-read what I worte - in COLD weather, you may see the 50% increase, not hot.

 

[Frosty]

For the last time in this thread, re-read what I worte - in COLD weather, you may see the 50% increase, not hot.

You need to work on your English, then:

Our RMR (Resting Metabolic Rate), in a cold environment may stimualte our brown fat stores and muscle shivering to raise the RMR by 50%, but in conditions that are hot, you will see greater energy expenditure through greater cardiovaslcuar demands and the sweating response.

 

[Frosty]

By the way, what formal education and/or training do you posses since you are calling a proven scientific equation false? I guess you have devised a better equation for scientific evaluation. Have you published your findings or your equation in a peer reviewed journal? You can not raise Conduction of heat without activity. Just sitting at a desk will not make your body produce heat and expend energy at the level if you were exercising or exposed to different climatic conditions.

Quit trying to change the subject. My accomplishments are irrelevent to the topic at hand. Your trying to get me to give credentials is you trying to get the attention away from a mistake that you made.

Use the equation and do what I said. If you can't understand basic math, then I dunno what to tell you.

I am done with this thread, as I am tired of explaining proven scientific equations, theories, and methods of evaluation to someone in a forum who seems to think they have all the answers regardless of what scientists have proven for years now.

You're done because you know you're wrong and don't want to admit it. That's very childish.

 

[therm]

That's absolutely rediculous

Talk about needing to work on our english. RIDICULOUS. I'm out and nothing is wrong with my english or how I explained the point - it is stated very clearly about the increase in cold weather.

No one is trying to change the subject, but you are questioning and criticizing proven scientific methods, so of course your credentials are questioned. I'm done here becuase I have wasted too much time debating proven facts and it has nothing to do with admitting anything or being childish. I'm way too old for childish behavior or debating facts with someone who obviously does not possess the proper education or credentials to question anythig a scieitist has already proven.