So I'm on my way to losing weight and getting in shape (other than the round shape I am now that is). Right now since I'm so out of shape I'm starting with elliptical 3-5 times a week as well as just simply walking more and getting out of the house. Working on 20-30 minutes at a shot right now but moving that up a couple minutes a week until I'll be at 45-60 minutes. I plan on adding in some cardio and weight training later on after I get going. I've done a little research and see the heart rate zones on the machines but it doesn't seem to make sense to me from a logical point of view. According to the cybex curve trainer that I'm using, to burn fat I shouldn't exceed 120bpm. Using the same workout program and keeping my heart rate that low would seem to be much easier and burn less calories than getting it up around 150+bpm and exerting myself more for the same time frame. If losing weight is about burning more calories than you take in why would this make logical sense? Using the built in programs on the machine seems to follow the same logic though. Using the weight loss program is much less strenuous than the cardio program (both using the same weight, time, and level inputs). Either way I know the important part is that I'm getting off my duff and getting to the gym and out and about in general but just wondering what the opinions are. And yes I'm also changing the way I eat. Not on a diet, but just eating healthier, fresher, better variety and making permanent habit changes. Thanks for any input you have!! John
First thing how old are you and do you or any blood relatives have or have had any major medical issues? It might be good to get clearance from your MD to make sure you are safe to proceed. With that said, generally 70-80% of your maximum heart rate is your target rate for losing fat. To determine your maximum heart rate take 220 and subtract your age. Then multiple that figure by .7 or .8 to determine your target rate for 70% or 80%. You can purchase a heart rate monitor so you don't have to keep checking your pulse rate or rely on one of the inaccurate machines. Remember the more major muscle groups you are using the quicker your heart rate will climb. For example, when using a bike or treadmill you are only using your legs whereas on an elliptical or swimming you are using both your arms and legs. Change it up from time to time to decrease the lack of boredom and to exercise the body with different methods. Weight/resistive training is also an effective way to burn calories. Fat burns no calories but if you can increase muscle mass you will burn more calories at rest. Fat cells don't go away unless you liposuction them out they just become vacant when you lose weight. Make sure when you change your diet it is something you can maintain for life. Cutting calories to lose weight and then trying to eat sensibly after the weight loss insures a yo-yo weight effect.
Exercise helps, but if you really want to lose weight, you will need to restrict your diet, unfortunately. To put things into perspective, average guy doing moderate exercise (say running at a brisk pace) burns about 10 calories/minute. So, if you do moderate exercise for an hour you burn a total of 600 calories. Not a lot in the scope of things. For example: 2 Oreo cookies= 150 calories (who eats only 2 oreo's at 1 sitting?????) Whopper + Fries + Coke =approx 1500 calories Do you see what I'm trying to say? It takes alot of exercise to burn enough to lose the weight. Really, you need to restrict diet for the major weight loss. Exercise helps because it does burn some calories, makes you healthier, and ultimately, muscle will burn more calories than fat. I wouldn't worry to much about heart rate, or the fat burning zone. Just get out there an exercise, and work on that diet. A few years ago, I did the weight loss thing. I lost 40 lbs (from 185 to 145). My program consisted of restricting calories to 2000/day (not a lot of food) and running 20 minutes, 3-5x/week). I am still maintaining my weight today, and have learned to just not eat as much. I am guessing before the weight loss, I was probably eating 3-4000 calories per day. 2000 calories is not a lot of food...
Dan, Thanks for the reply. I'm 44 and yes there is some family history but my doc is on board. Other than being so out of shape I'm pretty healthy. I really like the elliptical and the one that I'm using seems to give me the best workout. It not only changes resistance but also stride length based on the program. I'm not a fan of treadmills but can see getting into spin classes and real biking. In fact one of my goals is to get to the point that I can ride to work. It's only about 5 miles but there are some big hills so I need to work on it. As for eating habits I'm doing simple things like eating a lot more fruit and veggies and leaner proteins. The biggest change with food for me is really what goes on between my ears though!! Making that change is helping change the habits I've developed over too many years! Thanks again, John
No problem. As Dom mentioned and I touched on slightly intake is just as important as exercise. It takes 3500 calories above what your body needs to live on to make one pound of fat. The key is not to starve yourself but develop a diet you can maintain for the long haul. Starvation diets work great in the short term but more than likely will fail in the long term. If you can decrease intake by 500 calories per day you can lose one pound per week. Good luck.
Fat burning is 60-70% of HRmax. As stated a rough approximation is 220-age. So 220-44 = 176 = 106 - 123 bpm Above that you are burning other fuels within the body, not fat, so no matter how it feels it's not achieving your desired objective. Image Unavailable, Please Login
Thanks for all the replies guys. It makes a lot more sense now. I guess the equipment makers know a little bit about this, hence the chart right there on the machine. I guess it was just the calorie thing that didn't make much sense to me. I'll keep it down around 123 and watch the fat disappear!! The ironic part of the food equation is that I actually eat as much or maybe even more in sheer volume now but it's fewer calories because of what I'm eating.
bahh - everyone's so different physiologically, without going through testing, this is a bunch of hooey. My maxHR @ 45years old, is at least 20bpm lower than a 55 yo I know. Not wrong, not training, just is. I'm with Dom. Cardio - if light or heavy, is all good for losing weight. But it takes a lot of time; 4-6x a week, preferably an hour a day or more, imo. I believe the High Intensity Intervals, after you're comfortable with the program and exercising, for 2-3x a week is fantastic at losing more weight. ENSURE YOU GIVE YOUR BODY TIME TO REST/RECOVER. You can do serious damage if you don't mix easier days and at a minimum one entire day off. I also believe exercising outside is much better for losing weight than inside - running, swimming, cycling, soccer, whatever your poison. I'm a 45 year old who dropped fourty pounds cycling (200->160), and have kept it off for 4 years now. Had to be a lifestyle change though - not just a temporary thing to get some weight on. burning less calories, means eating less food. I'd rather ride more, and eat more chocolate The 'best' way, is to get a trainer or coach who'll learn your capabilities and understand your needs.
Agree with everything you wrote except high intensity intervals do not help lose weight, period. But you are best to get measured and monitored, I'm 42 and my max HR is 203, so much for the approximation.. but it's better than nothing.
I agree with some of your points. To burn fat you must sustain an aerobic activity for a longer duration of time. If you are out of shape or even in decent shape you may not be able to maintain a high intensity workout long enough to burn the desired fat. The reason we are out of breath so quickly after not exercising for a long period of time is that our bodies are extremely efficient. We only produce enough hemoglobin that is needed. If you sit on the couch all day there is no need for higher levels of red blood cells/hemoglobin. When we start a consistent cardio program it triggers the body into producing more red blood cells/hemoglobin thus we get in "shape". It is a misnomer that the heart and lungs get stronger. They don't get stronger as the tissues that make up the heart and lungs are not capable of getting "stronger" they just become more efficient for the tasks required. It typically takes approximately 15 minutes to burn through the bodies first line of energy sources before it starts using fat as a fuel source. So you need to exercise beyond 15 min. to start burning fat. I also agree that running/biking outdoors is more difficult as the terrain is different and you need to propel against resistance (wind, the ground beneath you, etc.) whereas an indoor treadmill has the ground moving underneath you so the need for propulsion is less. As Tjacoby noted, and is correct, it takes 4-6 weeks to see the effects of exercise. This is why most people quit the gym after a few weeks of making their New Year's resolution. The bottom line is mix up your routines with some low, moderate, high intensity and resistive training for the best weight loss, lack of boredom and getting in the best overall shape.
Don't worry about losing fat while doing cardio. Do cardio to get your cardio system up and the energy your burn (i.e. glucose in blood and glycogen in muscles) will be remade anyway so you're still burning calories. Remember that resting skeletal muscle burns fat. The more muscle you have, the more fat you will burn when at rest (i.e. watching tv, sleeping, etc). Put more effort into using free weights (not machines) and put a little more muscle on, eat clean, and do cardio a couple time a week.
It's contentious, and for the 'beginner', I can somewhat agree. A very trivial google search found many article referencing research: http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=55&subject=HIIT%3A+High+Intensity+Interval+Training I wasted much of my first year of exercise by avoiding the high intensity stuff for 'fat burning' zone, now I'm a believer. They're the only way to significantly improve performance, and the fat burn/weight-loss, comes along for 'free'. Only with a doctor's approval, and best with a professional's guidance/care... Internet advice is worth the paper it's printed on... exercising outdoors also allows for longer runs/walks/rides/... - indoors the 15 minutes on a machine can feel like forever if there's no eye-candy around. a brain-dead easy hour like a marathaon. Outdoors is to the Marina, or the viewpoint, and back, and can be varied up. Time flies, meet up with friends once a week for a coffee run, or whatever. Build useful skills, compete in local events - you'll be surprised how well you'll place with consistent training. Before you know it, you won't want that slice of cake, that you'll have to haul up the next hill tomorrow.
Great and interesting thread. I am going through this right now. age 51 5" 10" 185 pounds spare tire around the belly of mostly excess skin from a significant weight loss a few years back (which I have maintained well)....I am currently 100 pounds lighter than I was 3 1/2 years ago I just hired a personal trainer (Into week two) and he has set up my gym with very inexpensive and basic tools (despite a basically unlimited budget) in favour of building core strength, abdominal strength (hopefully toning), cardio....mostly a Free weight system, lots of rubber tube activities, treadmill and basic on-the-mat exercises like sports camp/military basic training stuff. He comes to the house 3 times per week and I do 45 minute treadmill (on incline)warm up 50 minutes of continuous exercises (killer) and then follow up with 1 - 10 minute warm down on the treadmill....heart rate is up in the 130-150s most of the time with occassional periods of slower activities which drop it into the 120s. He says once I am in shape the fat will be gone and whatever skin is left will have to be removed surgically if it does not come back to tone. His target weight (agreed with my physician) should be 175 pounds lean....after that goal is achieved some muscle building weight could be added if desired...that is not really my intenation, but rather a lifestyle change for more active activities in an easily maintainable healthy fit way for a guy my age. Bicept curls etc will come last after cardio endurance and core strength is established. I am currently restricted to no more than 1500 cal per day. Hurtin everyday and enjoying it...why did I wait 30 years to get back to this? I personnally commited myself to 90 days of this with no option to pull out....by then the results should be motivating enough for me to continue. Beev
Depends on the quality of calories or food you take in. If all you eat is junk, then there's alot of empty calories. You need to make a life style change and eat healthier. Stay away or restrict things like bread, fried foods ( especially french fries). Learn to eat lots of vegetables and proteins and drink lots of water. If you can manage this during the week, then you can indulge a little on weekends and you won't feel like your losing out... Couple this with good exercise and you will get in shape in no time. By the way, another tip I wish to share... You do not have to become a gym rat to get in shape. You can get plenty of cardio, by riding your bike, brisk walking or jogging and swimming. Save you gym time for weight training- your work outs should not last more than 20 minutes max. Look up Mike Mentzer's ( Former Mr. Olympia) training methods and apply them. You will get results. I have- Lost 20lbs of Fat, gained 10lbs of muscle in less than one year. Went from a 38" waist to 34"( hadn't seen that since college). I'm in and out of the gym in 30 minutes every 4 days. My w/o 's are very intense and you need those days to recoup. I don't feel like my life revolves around the gym... Your time is too precious to spend at the gym- that's what Mike Mentzer says and he's right. Just me $0.02, good luck psorella
