Best cardio work out for weight loss?
Discussion
Well, decided 10 days ago to pull my finger out and get fit. Im currently 5'11" and weighed in (in the fat corner 
) at 16 stone 8 lbs!! I am mega over-weight.
So basically I started the gym last Saturday (6th June) going on Tue, Thur and Saturday. So far ive lost about 7lb which im pleased although i know long term im not going to maintain this rapid weight loss. Ive also changed my diet and cut out the crap and feel alot better already.
My question is, whats the best cardio exercise for weight loss? Ive been doing 30 minutes cycling, 15 minutes rowing and 30 minutes power-wallking (up the steepest incline i can).
Thanks
Matt.
) at 16 stone 8 lbs!! I am mega over-weight. So basically I started the gym last Saturday (6th June) going on Tue, Thur and Saturday. So far ive lost about 7lb which im pleased although i know long term im not going to maintain this rapid weight loss. Ive also changed my diet and cut out the crap and feel alot better already.
My question is, whats the best cardio exercise for weight loss? Ive been doing 30 minutes cycling, 15 minutes rowing and 30 minutes power-wallking (up the steepest incline i can).
Thanks
Matt.
Congratulations on the weight loss so far. Keep up the water consumption. At 16 8 you should be consuming approx 3.4l of water each day. This includes food which naturally have water in them - most foods contain at least some water.
RE: cardio, start building up the amount of time you can achieve at a steady state (continuous pace). When you can sustain a reasonable length of time you want to start putting in interval type cardio.
Interval training is more efficient at weight loss but as a gym newbie you are unlikely to keep a good intensity of interval training going at this stage.
Tris
RE: cardio, start building up the amount of time you can achieve at a steady state (continuous pace). When you can sustain a reasonable length of time you want to start putting in interval type cardio.
Interval training is more efficient at weight loss but as a gym newbie you are unlikely to keep a good intensity of interval training going at this stage.
Tris
Well done so far. I don't think you need to change anything for a month or two. Only then will your body begin to get used to the routine.
TBH, most gym goers would only do one or two cardio exercises so good on you for doing three.
You could do weights to break it up a bit. Your weight would be a benefit for training back and legs. Both are major muscle groups which use a lot of calories to exercise. Leg presses and dead lifts make me more exhausted than any cardio exercise!
But if you do start lifting weights, try to work every body part over the course of the week so that you look in proportion when you have lost a lot of weight.
Best of luck
TBH, most gym goers would only do one or two cardio exercises so good on you for doing three.
You could do weights to break it up a bit. Your weight would be a benefit for training back and legs. Both are major muscle groups which use a lot of calories to exercise. Leg presses and dead lifts make me more exhausted than any cardio exercise!
But if you do start lifting weights, try to work every body part over the course of the week so that you look in proportion when you have lost a lot of weight.
Best of luck
great work mate, i was in a similar boat to you a few years ago... You are doing the right things.
With losing weight the biggest part is keeping you motivation going, about 4 weeks after starting is normally when motivation first starts to drop off. So if i were you i would book maybe a Gym consultation, or even better a personnal trainer for a few weeks time. This will give you a target and then kick your motivation back up afterwards, not to mention giving you loads of new excersises to try.
Also try and vary your workout as much as possible, do new things every few weeks and always keep a record of what you do and how fast you do things ( when running, cycling etc.. always take your time when doing weights ). The competition of racing yourself every time will keep you going back, and keep you motivated to go back and beat your time.
Once you start to see and feel the difference it will keep you going as well, one thing that really helped a lot was eating porridge every morning... Don't worry so much about calories but more about what the food contains, if you cut foods with bad fats then you will not have to worry about calories.
I did not do this but think it would help would be to take a picture of yourself topless once a week or twice a month or something and use that to see the improvement. I got into a routine of weighting myself once a week and made an event out of it so would feel rubbish if it went up and therefore worked hard to make sure it didn't !
Good luck mate - keep at it !
With losing weight the biggest part is keeping you motivation going, about 4 weeks after starting is normally when motivation first starts to drop off. So if i were you i would book maybe a Gym consultation, or even better a personnal trainer for a few weeks time. This will give you a target and then kick your motivation back up afterwards, not to mention giving you loads of new excersises to try.
Also try and vary your workout as much as possible, do new things every few weeks and always keep a record of what you do and how fast you do things ( when running, cycling etc.. always take your time when doing weights ). The competition of racing yourself every time will keep you going back, and keep you motivated to go back and beat your time.
Once you start to see and feel the difference it will keep you going as well, one thing that really helped a lot was eating porridge every morning... Don't worry so much about calories but more about what the food contains, if you cut foods with bad fats then you will not have to worry about calories.
I did not do this but think it would help would be to take a picture of yourself topless once a week or twice a month or something and use that to see the improvement. I got into a routine of weighting myself once a week and made an event out of it so would feel rubbish if it went up and therefore worked hard to make sure it didn't !
Good luck mate - keep at it !
also maybe give long distance rowing a go... start with 10 minutes and build up to 30 minutes, once you have a distance you can do in 30 minutes comfortably double it and try and do that in an hour... Rowing is hell but nothing burns calories like it because your arm and back muscles are very good at burning fat and these are the main muslces used in rowing
tricky69 said:
Stupeo said:
Cheers everyone.
What are your thoughts on fat burners? Do they actually work?
Thanks,
Matt.
i am guesing you mean the pills ? Think they do work but do more harm than good, read up on them and then decide if they would work for you but i would avoidWhat are your thoughts on fat burners? Do they actually work?
Thanks,
Matt.
Stupeo said:
tricky69 said:
Stupeo said:
Cheers everyone.
What are your thoughts on fat burners? Do they actually work?
Thanks,
Matt.
i am guesing you mean the pills ? Think they do work but do more harm than good, read up on them and then decide if they would work for you but i would avoidWhat are your thoughts on fat burners? Do they actually work?
Thanks,
Matt.
A good tip though is that if your exercise first thing in the morning before you eat breakfast you can multiply the number of calories you would normally by 1.5
Stupeo said:
Cheers everyone.
What are your thoughts on fat burners? Do they actually work?
Thanks,
Matt.
Congrats!What are your thoughts on fat burners? Do they actually work?
Thanks,
Matt.
It depends which ones you go for. AFAIK One type raises your body temp and the other will just make it drop from your arse. either way, I wouldn't bother.
My father would have been around the same weight as you and he has started training with me. We used a HIT training method (i think that is what it is called) and he is looking much healtier and fitter after 4 weeks. He doesn't like running so it is a mixture of the rowing machine, the bike and supersets on weights.
typically he would row 500m as hard as poss, then row 500m slowly to recover, then 500 as hard as poss then 500m to recover.
the same with the bike, he sets the bike to level 20 @ 90 rpm for 1 minute 30 then sets it to level 12 @ 70rpm for one minute thirty. He will do this for 15mins.
His legs normally wobble after the bike
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