Real Life Fitness Questions Answered

Do I need to adjust my calorie target from exercise?

Hi, I have just joined a gym and I'll be starting exercising properly for the first time in a long while. I'm a bit worried about the amount of calories I'm on at the moment (1400) and starting a new regime of fitness and subsequently feeling hungry. Should I back down on the cals a bit as I start or just see how I go. I don't really fancy setting myself up to fail; crash and burn and feel badly about myself. And I'm not quite sure what to expect. I hope to 30 minutes of cardio and 20 minutes strength training. Thanks so much! X

Our expert says...

Hi,

As you are starting exercise after a long break you will need to start off slowly and build up your workout volume and intensity. With relation to your calorie target, initially aim to stick with the set 1400calories and ensure you stay adequately hydrated and consume your nutrition sensibly around your exercise.

The key is to listen to your body and to adjust your exercise / calories accordingly but to begin with you may well feel a little hungry or a little tired. This is only temporary (assuming it occurs) and will be replaced with increased energy as you start to settle into your new exercise habit. Don’t be afraid of exercising alongside your adjusted (1400) calorie intake because you want to encourage your body to utilise its own body fat stores.

If you were to start to experience lethargy, persistent muscle aches or headaches then you could consider increasing your calorie intake just slightly and then listen to your body to see how it responds. It is merely a matter of small steps and trial and error to get the balance for you but you won’t fail. The combination of nutritional awareness and regular exercise will get you to your goal.

Hope this helps,

Kelly