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Not losing weight because of too much cardio? |
I gave up exercising a few months ago, but it is time to start again. The reason I gave up, was because I was working so hard; consuming 1300-1500 calories a day in healthy food (low sugar, only whole grains, raw veggies and fruits, non animal protein), and was doing 45 minutes of cardio on the exercise bike a day at a fast pace (16 mph). I didn't lose ONE SINGLE POUND! Now, I'm 100 pounds overweight so I should have lost something! could I have been doing too much exercise...specifically working my cardio too hard?? For fat-burning, it is better to do cardio at a slower pace for a longer period of time. Also, make sure to mix up your workout so that your body doesn't get used to it. Try getting a pilates DVD to mix some toning into your workout, or hit the weights at the gym. Don't give up! Good luck! Well, it's not necessarily a matter of too much cardio. If your calorie consumption is truely that low and your really doin ghtat much exercise then unless you weigh next to nothing thenyou should be losing. Here is the science and some tips behind weight loss. Also, when are you weiging yourself? Same time/day a week? What kind of scale? Is it accurate? I would be ready to blame the scale before the cardio. Remember that although slower longer cardio will burn more fat a shorter more intense will burn more calories. They are both equally beneficial and will cause weight loss. In the end you may have simply plataued and need to change exercises to get past it.... Step 1: Find out what your basal metabolic rate is. Goto http://health.discovery.com/tools/calcul... This is the amount of calories you need to eat to maintain your current weight. Step 2: Do you exercise? Do you exercise right? Exercising right means that you monitor your heart rate and make sure that you reach your target heart rate and maintain it for the longest period of time while exercising. You have two targets a fat burn zone and an cardiovascular zone. The fat burn is usually 60% of your maximum an d is easier to achieve and maintain and if your goal is weight loss this is where you want to be. Just walking/excising is a good start but if you want to get the most out of your work out find out what your target range is. If you don't belong to a gym then I recommend the Polar Fitness F11 Heart Monitor Watch. Step 3: You need to decrease your caloric intake or increase the amount of calories your body uses in a day by 500 calories a day for a week to lose 1 pound. So you can decrease that basal number you got in step 1 by 500 calories and exercise very little(yes you still need to exercise). Or you can decrease it by 250 and exercise off 250 calories or any other combination. Remember that your basal number is the amount of calories you body needs to live. If your number were 2400 then your body burn 100 calories per hour. So if you walk for half an hour and burn 300, 50 of that is your basal. Step 4: Count your calories, it's not hard and you'll find out that you eat a lot of the same things on a daily basis so you won't have to research everything over and over again. Balance what you eat(equal parts carbs and protien whenever possible) . One of the best websites out there is one from the FDA. http://www.nal.usda.gov/fnic/foodcomp/... This database has almost every food on the planet counted and weighed. (Hint: they do a lot of their weights based on 100grams. If you put 0.28 in the serving size this equals 1 ounce). Get a reliable food scale, preferably digital. Weigh everything that you put in your mouth that is not prepackaged. You need to know what you鈥檙e eating and how much you鈥檙e eating. The number one mistake is "eating healthy". Everyone thinks because it's "healthy" the portion isn't that important. A handful of peanuts is "healthy" and has nearly 250 calories! Eat enough calories and it won鈥檛 matter how "healthy" it is your going to gain weight. Great ideas for people on the go are: South Beach Raisin Granola Bar, Snickers Marathon Multi-Grain Crunch(Wal-Mart diet aid aisle), Snickers Marathon Protein Caramel Nut Rush(Wal-Mart diet aid aisle) Step 5: Adjustments and Variety. If you are doing your best and losing weight but your starving, increase the amount of calories your giving yourself by 100-200 calories a day. Losing weight and starving are not good bedfellows. If you starve eventually you will crack and lose the battle. The more types of exercises you do the more weight you will lose. You will work more muscles and keep your body guessing. Step 6(optional): If you belong to a gym or have some free weights at home. Use them! Muscle takes up less space in your body than fat (pound for pound). A pound of fat sits around and does nothing all day, while a pound of muscle, even at rest burns calories(increasing your basal metabolic rate). Step 7: Sleep, Never underestimate the power of a goodnight sleep. Will power can crumble in a second if your going through your day tired. You end up with a diminished sense of self control and tend to 鈥済ive in鈥?to temptation. Step 8: Find a distraction. Read a book, Ride a bike, Play a game. Whatever takes your mind off of food, do it. You will need something that you can turn to in a moment of weakness. Something that will distract you for a half an hour so that your will can reassert itself and help you to make a rational decision. Good luck!!! i one of these weight losing ppl too... and we could share our experience too... aniwae... i am some1 whu exercise on and off... b4 i slp i'll start planning wat to do, but then i'll start eating lots after i exercise cause im tired and hungry, trust me crash diet doesn't help at all instead it makes u wanna eat more after that and soon u'll gain all the weight u have lost or even more... to be honest im not some1 whu's overweight but.. i had really gained too much during the holidays, like 10kg so trying to lose what i've gained back to my 48kg... May be and may be not, the too much cardio part...... Just to let you know that too much cardio will not yield weight loss. Instead, it strips off your muscles and you become less efficient in burning body fat. (Note: Muscle is metabolically active, meaning it stimulates your metabolism, hence you burn body fat) For each pound of muscle you pack on, you'll burn up to 50 additional calories per day. If you strip off muscle, you're counter-acting your effort to burn body fat! Please have a read on the effect of excessive cardio here: http://www.perfect-body-toning.com/exces... I'm really sceptical that you're doing too much exercise. May be you should really allow time for your body to adjust to lose weight. If you're aiming to lose enormous weight of say 20-30 lbs in a short time, then I'm sorry to say, you won't get that kind of result. A normal, healthy weight loss is one that targets at losing 1-2 lbs of weight per week. Anything more than this, you'll be losing lean body tissues like skin, nails, hair, blood....... Also, some people lose weight faster and some take a longer time. It all boils down to your body type. No rocket science there. Don't give up. Exercise regularly and consistently and continue to eat right. You'll see results. More info on healthy, well-balanced, nutritious weight loss diet can be found at: http://www.perfect-body-toning.com/healt... |
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