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2005/03/31, 10:45 AM
here's the deal im 6 ft 218 and trying to get back into military i need to lose about 30lb ASAP. I'm currently on a strict low carb low fat high protien diet mostly meat and salad. I dont have to work so my main job right now is losing this weight.
for past 2 days ive been going to the gym and doing 3 45 min sessions of cardio a day. first day was hard but it seems to be gettig easier after intial shock to my legs. I plan on onreessing this as i go and even adding running on track in replacement of gym sessions as i build heart back up to point where i can sustain running for 2+ miles.
now i know thta mascine cal counters are just an estimete but in a 45 min session im reading in at 630 cal burned.
now to my main question with incressing my cal burn progressive making it longer and longer is this the fastest way to literally burn LB.
from what i see wieght loss is math and for ever 3500 birned thats a LB so if i literllay burn mass amounts a day is that a safe way to lose wieght quick?
I'm not hugely over weight and have been in great shape before so the amount of exercise is not really a problam i have no fat at all below the waist i just carry it all on my abs. any advise would be reat appresiated.
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2005/03/31, 12:50 PM
Your body is an amazing and resilient machine. Your body absolutely WILL adapt to your routine - especially to tempo running. Marathon runners, for example, have an extremely efficient body that they have developed for running. You gotta change it up.
So far, I am aware of three techniques and you can (should) vary between them all.
--- Tempo
This is running at a steady pace for a period of time
--- Maximum Exertion Intervals
This is running at about 60% of your max for 4 minutes and then running at about 90-95% of your max for another 1 minute. Drop back down to your 60% and repeat the interval.
--- "Regular" Intervals
This is running at about 60-70% of your max for 3 minutes and then running at about 90% of your max for another 3 minutes.
I hate running, but have really come around to intervals - especially the maximum exertion ones. It passes the time unbelievably fast and I have seen a huge difference in my stamina, pace, and endurance.
If you mix and match these three up, you'll maximize your cardio time.
Good luck!
--------------
_Shane
I dont have to outrun the bear - just you....
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2005/03/31, 01:48 PM
try not to lose too much weight weight a week...1-2 lb...to prevent losing too much muscle....135 minutes of cardio is counter productive....
run no more than 60 minutes........4 days a week........keep progressing in terms of distnace(walking/jogging at first you'll do 3-5...depending on your training)......in time you can build to running 6+ miles in this time.....
start weight lifting 3 days a week...heavy lifting is very useful....check powerlifting thread....it will take some time to learn the technique but once you get it....you will progress fairly quickly......
eat 200-250 g of protein, 50 grams of healthy fats(virgin olive oil, flax seed oil, omega3s, nuts, avacadoes, )....complex carbs(brown rice, yams, lentils) should make up the rest of the diet....they keep you satiated longer...eat 30-35g of fiber a day....
drink gallon of water a day....
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2005/03/31, 01:52 PM
135 minutes a day....
60 minutes in a day...
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2005/03/31, 02:01 PM
cycling your carbs might also give you better results....search for more specifics on freetrainers...it's been discussed quite a bit....check out thread in advanced bodybuilding...I think it's started by 'Justin'....it's 100+ posts...I think there's a good discussion of the topic there....gl
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2005/03/31, 06:31 PM
Thx for respose i do very my cardio workout in term of resistence i do various diffent cardio prog ever time some with hills or intrevel or slow rise and decline. I use a statoinary cardio mashine that has both a incline and resistence adgustment is change on that enough to keep my body guessing.
I was thinking about lifting but for the calorie burn i fig that multiple cardio sessions a day would burn more a day.
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