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| *Vultures Knob>>>Stationary Bike |
How can I improve/change my workout in order to burn more fat/lose weight? |
Currently I warm up for 5 min of cardio -stationary bike or eliptical-then do a circuit where I do 10 reps of weights, then 45 seconds of cardio(the circuit part lasts about 45 minutes) then I do some target excercise -abs or buns, then stretch and go home. I've been doing this 3 times a week since Feb 1 in addition to eating 2000 calories a day or less and I've only lost 7 pounds. This question is difficult to answer without knowing your age, current weight, fitness level, and amount of free time. However, just looking at the description of your workout, I can tell that there is an insufficient amount of cardio. Unless you are pedaling very fast on the stationary bike, I would stick to the elliptical trainer because that is an easier and quicker method of calorie burning. Increase your cardio to 20-30 minutes, then do the circuit training. If you are not far from your ideal weight, you may need only 30 minutes of cardio. If you are more than 50 pounds overweight, I would recommend a target of at least 60 minutes of cardio. If you have access to a heart rate monitor, that would be helpful when you're on the elliptical trainer because the monitor is more accurate in assessing your exertion than your own perception. Personally, I do 2-3 hours of cardio a day, 5-6 times a week. I wear a pedometer everyday and aim for a minimum of 20,000 steps. My ideal goal is 30,000 steps per day. I record my activities in a journal. I stock up on green vegetables at work and eat briefly at my desk, then walk 3-4 miles during lunch. Three times a week I do strength training with hand weights and I also do crunches, planks, work with body bar. I find that I don't work as hard on my own as I do when I sign up for a fitness class. So I'm taking weight training one hour on Tuesday and Thursday evenings and I do hand weight exercises on my own those mornings. In addition, I take Pilates for one hour on Tuesdays and Thursdays. Also, I am taking kickboxing for an hour and a half on Mondays and Wednesdays in the evenings. On Saturdays, I'm taking squash for an hour. I set up my schedule so I'm forced to go to the gym five times a week. After these classes, I hit the elliptical trainer. Obviously, this schedule is tough if you have many commitments. I was working full-time and going to grad school in the evenings, but I just finished school so I find myself with more time. Since you are doing 5 minutes of cardio now, I would recommend that you slowly increase the amount. Next week, do 10 minutes of cardio and see how that goes. The following week, do 15 minutes. I wouldn't suggest that you dramatically overhaul your exercise routine because that may cause injury or burnout. It took me about a year to reach the level of activity that I am currently at. It's a learning process. Also, with the food intake, I would recommend that you keep a detailed food journal. I thought I was being very good at restricting calories until I started writing down everything I ate. I realized that 2000 calories a day isn't that much food, even if I'm eating 10 servings of green vegetables and fruits. The goat cheese or seafood salad that I add to my spinach quickly adds up in calories. When I started working out at the gym over a year ago, I was going 2-3 times per week for 30-60 minutes, but I didn't see any weight loss for about six months until I seriously increased the amount and intensity of cardio and further reduced my calorie intake. I believe that I was making up for the calorie loss by eating slightly more. When I go on vacation and increase my food intake, I notice that the weight easily creeps back on. One week of vacation can set back my weight loss progress by three weeks, so now I more conscious of the food choices. your spinning your wheels go back to the basics! If I remember my health class lectures correctly, you need to have your heart beat at an elevated rate for 30 minutes before you start burning fat. Good luck. I would suggest buying one of those indepth scales that measures bodt fat% and muscle mass, because I'm in bascially the same boat. I've only lost like 8 pounds since the beginning of the year, but I've lost close to 10% body fat and gained 10 pounds of muscle. Because Muscle weighs more than fat, my total body mass isn't moving very much, but positive changes are happening. First, lift weights (for abs, buns, w/e) Then, do cardio. Be sure to stretch before and after. Additionally, working out in the morning (b4 u eat) burns fat faster (there's nothing in your stomache when you first wake up and any exercise burns right into your fat). Good diet helps as well. make your self sweat alot but dont alow your body to dehydrate matabalism is the key if you can make your matabalism work faster the youve got the answer Things I used to do (b4 knee injury) that worked like mad: * A looooooooong walk (I'd change shape over night!) * Dancing (like mad) for 3 hours solid!! (same thing: changed sizes over night= gear was loose on me next day!! Good luck with your efforts! |
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