A Donut and a Sweatband Walk Into A Bar

I have clients who wear their activity monitors for every workout and at the end they look to see how many calories they burned and if they reached their activity goal for the day. Some workouts we do a lot of running and jumping around thus a higher average heart rate = more calories burned. Some workouts we focus more on stability work and some we focus on strict strength = less calories burned. Each of these will get a different response from your activity monitor. Most people, unfortunately, only care about the workouts that tell them via total calorie burn at the end that they worked really hard, now go eat that donut you deserve it.
As a trainer it’s easy to fall into the trap of only giving your clients those burn a ton of calories workouts because now they can go eat that donut and not feel bad about it. Not that you even know that they are leaving your studio to get donuts because you don’t, not until you ask for a food journal and the truth comes out. Don’t get me wrong here, I am not against the occasional donut, but if you want to make significant body comp changes and it’s not happening if you think I’m the reason, then I care about donuts.
But, the point I really want to make here is this, don’t get fooled by your activity monitor, just don’t. That thing takes a best guess shot at how many calories you are burning, a very long shot. AND, it’s not about calories burned during your workout, it’s about EPOC Excessive Post-exercise Oxygen Consumption:
Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). Basically, the extra oxygen required means more calories burned after your workout is over.
ALSO, in general, just move your ass and have a good time doing it. Eat the occasional donut and don’t sweat it (see what I did there, that’s a sly pun).
FURTHERMORE, donut forget to eat lots of fresh veggies (see that, I did it again but in a obvious way), your body needs those just trust me on this one.


I am here to make you think, move, laugh, and learn.

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