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Is this a good cardio workout? |
Hi, I joined a gym a week ago and have been going 5-6 times a week. I'm within my BMI range, but I'd like to get it more towards the middle 20-22. 19/male/5'10 and looking to get rid of 10-15 lbs. I usually do 40 mins on the stair-master and my heart rate is usually at around 180-185 all throughout , then I do 20 mins on the stationary bike at 90 watts and heart rate is around 178. Do you think if I keep this up along with eating healthy food(brown rice, whole wheat bread and such) I can shed the last 10-15 lbs I need to? I heard those last pounds are the hardest to get rid of/ Sounds like your doing okay. This is going to be the hardest pounds to shed. Also remember to do some heavy weights to keep your muscles in shape or you'll end up losing muscle instead of fat. Here are some other things to help: This is a shortened version of a basic complete system I came up with for my clients to help with weight loss along with some basic understanding: Eat six square meals a day, smaller to the proportion you would eat normally so your eating the same amount or just slightly higher or lower. This opts to obtaining the most metabolic structure for processing for into usable substances rather than sitting in your stomach and being converted to fat. Watch what you put in and on your food and make sure what you are eating is organic. No added salts, sugar, no high fructose corn syrup (converts directly to fat instead of being used for energy as regular sugar). No MSG's (stops digestion) the more you do these things the better. I was eating at McDonalds almost every day for lunch and still lost because of the rest of this. Eat fresh grape fruit (not juice) before each meal and Oolong tea or Yerba mate (green teat can be supplemented but with less effect) four times a day. Run first thing in the morning when glycogen is at its lowest stores, before you drink or eat anything. Start the day with 10 oz. of room temp. Distilled water. Drink distilled water throughout the day (distilled water does not have chlorine or fluoride of which shuts down digestion and is bad for electrolyte balance and parasite defense.) Eat your largest meal with most fat content before the most active part of your day, (usually morning before work, unless at an office job). Don't eat two hours before bed. Consume fax seed oil and caisine protein directly before sleep. (Caisine is the slower digestive protein that will last all night to heal from the day. Found in nuts, peanut butter, certain protein shakes, or 4 oz. fat free milk would work as well) Low carb. Protein before work out, high carb snack or drink while working out and sugar protein directly after (insulin receptors are creating an anabolic effect for first 20 minutes after a hard workout and will use sugar as a healing regiment. These are the basics without going into a book about the body and functions of anabolic, catabolic and metabolic structures and how each receptor and hormonal diversities consolidate with each other. I'm sure you have also heard muscle burns fat, which is true, but muscle also adds pounds which is why most dieting structures don't say to gain muscle and they are actually having you lose muscle while losing the fat, because they care about you seeing the results so you'll stick to it. Which is good for people who need to see the results, but not for those who can wait, cause if you build muscle first, the fat will shed off allot quicker and you'll get toned instead of just thin. How ever the process will take longer, but will be healthier. If you would like a more personalized approach a lot more info would be needed. A lot on the best way to achieve your goal is on a psychological level of what you can handle and what you need to see to keep yourself motivated. Which is why a good personal trainer that knows what they're doing and that can really get in side your head would be helpful. It's too bad there aren't many around. Lynn, That's a good routine. Make sure that you take a day of rest once or twice a week for your body to rebuild. If you really want to target the last 10-15 pounds start a food log and track your intake. Compare that to your BMR and calories burned from exercise. You'll need to burn a net loss of 3,500 calories for each pound that you want to lose. The link below has the calculators & tools that you need. Good luck! - Mike http://www.the-fitness-motivator.com/fit... |
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