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2003/12/28, 10:22 PM
Hi, I've gotten really into weight training and general fitness over the past few months, but one big problem I'm having is getting rid of the fat around my waist. I know that nutrition is probably by far the main focus i should have in losing it, but I'm guessing that's something that I'm going to need to do a lot of research on, rather than just ask what i should eat. However, I am hoping i can get some help with cardio.
I work out about 4 times a week and after every workout i do 20-30 minutes of cardio, usually on the eliptical machine. Now, as i understand it, I should be working out at about 60% of my max heart rate for the best results in fat loss, is this true??? The big question on my mind, is that with the interest of losing the fat around my waist as well as overall body fat, is there a particular cardio exercise that is the best to do?? (running, biking, eliptical...) Also, do you think it would be in my best interest to get a heart rate monitor, like one of those watches, to insure that i keep my heart rate at the ideal level, or is that not particularly important.
I really appreciate anyone that took the time to read all this, and thanks so much for any help. I'm really confused as to what i should be doing, any help would be great. Thanks so much, and happy holidays
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2003/12/29, 11:26 AM
As you probably know, you cannot spot reduce. So the types of cardio you perform is often a matter of personal preference. You do need to vary the types that you do due to the fact that the body has an amazing ability to adapt to anything. When you talk about percentage of heart rate I have heard that too. I believe (I may be wrong)that % has to do with efficiency. Why not try HIIT? Lots of people claim good results with that. You answered your question about fat loss though, diet is the key.
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2003/12/29, 12:24 PM
Thanx for the help. I was thinking about mixing up the exercises, and i think that you're right and that's probably the best for me. Thanx again
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2003/12/29, 12:28 PM
I HAVE ALMOST THE SAME ISSUES. I WATCH MY FOOD INTAKE KEEPING A LOW CARBS. AND A LOW FAT DIET, I DO WEIGHT LIFTING 4 TIMES A WEEK AND CARDIO 5 TIMES A WEEK FOR 45 MINUTES AND IS LIKE I DON'T LOOSE ANY WEIGHT OR REDUCE ANY INCHES OF MY WAIST. I NEED HELP.
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SSGOSORIO73
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2003/12/29, 01:29 PM
HIIT has really helped me. It breaks up the workout and I have seen good results. Doing the same type of cardio over and over our muscles become "efficient" but "inefficency" like HIIT really turns it up a notch! Fat loss is a slow process. Heart rate monitors are good to use when lifting as well, keep that heart rate up.When doing cardio up your rate from 60% to 75-80 % for short periods of time(30 seconds) then back down to 60%. Try it! Stay focused watch the diet and you will see results.......Good Luck with the NEW YEAR!
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2003/12/29, 03:39 PM
I worked out religiously (5 sometimes 6 days per week) for about 3 months and only lost about 5 pounds and couldnt get the scale to move. My muscles we hidden under layers of fat. I would say eating is a huge factor for me. After the disappointing results I dropped the gym completely and found a diet that worked for me. I would suggest you do the same. Atkins happened to be the one that worked for me , as I have now gone from a size 20 to a size 14 in womens and have lost over 30 inches off my major measurements. I think that exersize is a key component as well, which is why I am here now. Looking to get back into the gym to lose the last 30 pounds and finally tone up.
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2003/12/29, 04:46 PM
The fallicy of any "fad" type diet, whether low fat, low carb, high carb, whichever way the media leads you, is that no matter what, if you are not below your maintenance calorie levels, you cannot ever tap into your fat stores.
This has to be the case with you, as you are doing plenty of exercise. Combine the exercise with diet to create a caloric deficit, and you will see your progress. Your body simply has no choice but to respond.
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Quoting from SSGOSORIO73:
I HAVE ALMOST THE SAME ISSUES. I WATCH MY FOOD INTAKE KEEPING A LOW CARBS. AND A LOW FAT DIET, I DO WEIGHT LIFTING 4 TIMES A WEEK AND CARDIO 5 TIMES A WEEK FOR 45 MINUTES AND IS LIKE I DON'T LOOSE ANY WEIGHT OR REDUCE ANY INCHES OF MY WAIST. I NEED HELP.
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If you don't stand for something, you will fall for anything....
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