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| *Vultures Knob>>>Exercise Bike |
What is the best way to maximize cardio exercise for fat burn? |
I usually spend about 30 minutes doing cardio exercise per time in the gym which is 3-4 times per week. I use the bike and two types of eliptical trainers. I do weight training on one or two muscle groups each time too. The issue is, although my diet is rich in whole grains, low fat dairy, fruits, veggies and lean meat, I am not seeing much reduction in body fat. I've been doing this routine for 4 months now. I'm a 25 year old female. What can I do to maximize my cardio time at the gym? I have no problem getting my heart rate up and it usually is anywhere from 155-189 bpm when I'm doing cardio. the fact that you can get your heartrate up that high fast means that you are not physically fit enough. you have to do cardio 4-6 times a week for 30-50min and make sure you sweat a lot. Let me see dont eat alot get and off your *** and do something. Work out and dont stay at home. You've probably "plateaued" and need to change your exercise routine. Maybe get on a rowing machine or step climber to have your body work out in other ways. Also, the reduction in body fat may not be in one place you're looking at, it may be all around in small quantities around your body. I wouldn't go any higher with your bpm because doing so may cause you to burn out. I'd continue what you're doing in your time, but just change it up some. Good luck! 30 minutes 3-4 times a week is really a bare minimum for circulatory and cardiovascular health. I wouldn't expect to see much weight loss with that little time put into it. To maximxize fat burning results there a few things you can do. First of all 30 minnutes will NOT do it. You need 45 minutes of aerobic activity to burn 100% fat. It takes your body 20 minutes of constant movement to shift into aerobic (fat burning) mode. This you need to do at least 3 times a week. For optimal results you should do 1 to 2 hours a day. You must continually change up your workout. ie: Step aerobics, treadmill, bike, Yoga, running, Pilates..time of day you workout. Don't give your body time to get used to any routine or pattern. You need to constantly increase your energy level to increase your fitness level. This means you need to work out a little harder each time you workout. Weight training is great but make sure you use light weights and lots of reps to burn fat as opposed to build musle. You should give each muscle group a day in between workouts to recover and develop. Technicalllly..yes..abs too. You do want to eat at the same times each day so your body knows food is comming and will continually burn it off. Good Luck... P.S. There is really great workout I just came acroos called Booty Ballet. Youu can get it on DVD and do it in your own living room. It was too much fun and I really felt it. One more thing real quick in referance to heart rate. I have been a fitness trainer/instructor for over 155 years..it's not so much the number but how you feel at the height of your workout. You should be able to talk, but not sing. You should feel like your working but not like you're going to drop on the floor. My heart rate has always been high during a workout..does not mean you are not fit. Those heart rate scales are general and peoples body chemistry is not. Go by what your body tells you, that is a sure bet. One of the best things you can do, It works all the mescals in your body and is very good for weight loss and low impact. Is to swim laps in a pool, My Dad got 150 ponds off that way, it fun easy and you do not over exert your self, good luck It sounds like you are on the right track, one thing that has worked for me is to drink more water. When you think you are getting enough, drink some more. When you are not working out, make sure that the water you are drinking is ICE cold. The colder the water, the harder your body has to work to warm it up. Don't drink more than one or two diet sodas a day. Even though they are diet, the still have a lot of sodium, which makes you retain water, making it look like you haven't lost weight. Good luck. |
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