Need help losing fat please!!!

[bandit10199]

hey I'm 35
5'9" 210lbs
trying 2 drop bf% I know diet is crucial... More than workout but as for wkout I read fatburn cardio is best between 65% -70% max heart rate... Doesn't seem too strenuous when I'm doing it... 60 minutes 6 days /week

220 - age x .65

does this sound like a good fatburn cardio routine... Elliptical machine?

also circuit lifting

mon chest/shoulders
tue back/bi/tri
wed legs
thu chest/shoulders
fri back/bi/tri
sat off
sun off

any suggestions are appreciated...

 

[kenneth]

If I were you, I would ditch the eliptical and the long consistent forms of cardio.. I've always had alot more success with fat burning when doing things more interval style... like picking a set distance say a quarter mile, or 200 yards, or even 100 yards, sprint like a madman, then jog for the same distance that you sprinted, and repeat this for a certain amount of sets depending on what you can handle and how long it is taking, .. I would end it no longer than 30 - 35 minutes in but this is just my opinion.. also I've had alot of success busting out the jump rope and doing that in set form for either a certain amount of minutes or a certain amount of jumps followed by a little break then repeat.. that again would be kinda the same idea....

 

[bandit10199]

hey thx kenneth I prefer 2 run but the only prob is I have a knee that gives me probs after running... I tried jumprope but again the same thing... I like the elliptical cuz no impact... How about intervals on it???

 

[kenneth]

ah, a knee problem, I see why you resort to the elyptical then.... I never have done this but I would think you could do the same idea with that, go nuts for a certain amount of time then go back down to a regular speed then repeat ...... I don't have any knee problems, but my uncle had a bad knee so he couldn't run out in the street or in certain places, but we live near the boardwalk and he was fine running on the boardwalk because the planks have a lot of give, it's not like stomping on concrete... not sure how bad your knee is but I just thought I'd mention that incase it's something you had an option to do...

No matter how you go about this, I Personally believe that you shouldn't do these hour long cardio sessions,.. after 30-40 minutes most, it would always turn into counter-production for me, I would then struggle to even maintain the muscle I had... the shorter more intense style allows you to get alot done, alot of output without going too long where your body starts shifting into catabolic mode..

I would also do your cardio sessions completely separate from weight training.. same thing here, when I tried doing them together, it's all negative.... yeah, fat came off, and it will, but the problem is with these extended cardio sessions you're burning off fat, AND muscle, and that's the last thing I think anyone on here wants...

If anyone on here feels that what I am saying is wrong, feel free to put in your input, this is what has worked for me in the past so I'm tryin to help him out but if anyone has something better to say, feel free.

Ken

 

[Jrhodez]

Swimming is good for cardio

 

[Get Some]

I agree with Kenneth, Interval training rocks! If you can only do Elliptical, go for it. But, I've also had pretty good results doing running interval workouts in the pool (about 4 feet of water). The water you are running through will have far less impact on your knee than concrete.

Also, like you said, diet is important. I think that people overlook carbs when they are dieteing and training to lose weight. Make sure you get enough complex carbs before your cardio training to ensure you're getting the most out of your workout. If you don't have any carbs in the reserves, your body will start the catabolic process on your muscles (no one wants that).