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| *Vultures Knob>>>Stationary Bike |
Is this enough Cardio? |
For the last 3 weeks I have been riding a stationary bike for about 30 minutes 5 days a week followed by a quick weight workout. The bike estimates that I am burning around 200 calories. I have also cut my portion size down in almost all of my meals. I have cut out deserts and soda and pretty much only drink water except for the occasional few beers on the weekends. I'm trying to drop about 10 lbs and tone up a little bit, but so far I haven't seen any results. Am I just not being patient enough or am I just not doing enough? The recommended amount of exercise per day is 30 minutes, however for most of us, we find that more is needed to get optimum benefits. As well, our bodies become very efficient when we use the same muscles in the same direction day after day and don't burn as many calories. You might consider adding in a few days of higher intensity cardio and try biking, walking, jogging, aerobics, etc. just to keep your body guessing. Interval training works well too. Try walking for 5 minutes, then running for 3, then walking again and so on. That will bump things up quite a bit. And definitely keep up the weight workouts. Muscle burns calories, even when you're not exercising. Someone else mentioned carbs. If you're not on a low-carb diet, that's fine, but you still need to consider the quality of what you're eating. 90% of dieting is what you eat, not how hard you exercise. You can exercise til the cows come home and you still will have a hard time losing if what you're eating is garbage. (I lost 100 lbs last year so I know a bit about what I'm talking about). Try losing all the "white foods"---white bread, white rice, regular pasta, sugar, potatoes, etc. And incorporate whole grains instead if you must have them. The white foods immediately become sugar in your bloodstream, which produces excess insulin, which is the fat-storing hormone. Worse, most of these things have very little in the way of nutrition, so getting them out of your diet will do a lot for your body. Stick to greens when you can. I've never heard of anyone getting fat on broccoli. :) You need to really count your calories & cut out carbs. If you give up the beer it will help, too :) Your doing fine, keep it up.Dont get discourage if you dont see results right away.Good luck.***** i would try walking instaead of using a bike.... about 2-3miles a day..... also wieghts can make u gain muscle so u might have lost fat but gained muscle!!!! walking worked for me!!!! i lost 14lbs in 3 weeks.... dnt give up ur doing good u'll see results!!!! Watch that beer! Its 150+ calories a can...it starts adding up pretty quick! Also- don't get too focused on the scale. Start focusing on your body...how your clothes fit, your bodyfat percentage, stuff like that. If you want to get IN SHAPE and FIT then look for that- increased strength and flexibility, better aerobic capacity, lower bodyfat %%, looking and feeling better, etc. A scale really doesn't tell you any of that. I haven't had a scale in my house in 15 years...i weigh myself MAYBE 2x a year....but I can tell you pretty well what my fitness level is due to how I respond when running, how the clothes fit, what my resting pulse is, etc. Keep doing what you are doing....you will definitely end up in better shape and with a lower bodyfat %%%. It will happen. |
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