Thread: cardio ,,how long

Diet is the key to losing weight.

3500 calories = 1 pound of fat

Burn an average of 500 calories a day and you'll burn about 3500 calories a week. You probably shouldn't do cardio every day unless you're a runner. If you give us your current routine, we can probably be of more help.

My opinion on weight loss is that you should focus on two things:

Controlling caloric intake and ingesting the proper nutrients for a healthy, active lifestyle. More simply, cleaning up your diet.

Increasing your basal metabolic rate.


In regards to your diet, check out Jodi's guide to putting together a healthy diet.

In reference to your training, I think your standard solid state aerobics is less effective than higher intensity cardiovascular activity. Your standard jogging routines do very little to increase your resting metabolic rate, although they certainly help in that they burn more calories. Even so, bursts of anaerobic energy systems training will also burn calories during the activity, but continue to do so for hours afterward. Duration of each session is less important than intensity, although I think 20 minutes per session is very reasonable.

I also highly suggest implementing a resistance training routine. The retention, and hopefully even increase, in lean body mass will lead to an elevated basal metabolic rate. Additionally, it will give your physique a more balance look. Don't look at the scale too much; focus on body fat levels. Increased levels of muscle mass may skew your results if that is the only method of measurement you implement.

im just starting back at it !!
i try to eat 5 meals a day,,i lift 4 times a week chest and arms
i take multis and fish oils,try to eat a lot of fish, drinking alot of water
i dont have time to go to the gym like i use too ,,so i bought a treadmill and have free weights, iknow its not the best routine ,,but im starting slow cause last year i hurt my elbows lifting too much! taking 200mg of whey with 1% milk,,go adhead rip me !

Originally Posted by julio

im just starting back at it !!
i try to eat 5 meals a day,,i lift 4 times a week chest and arms
i take multis and fish oils,try to eat a lot of fish, drinking alot of water
i dont have time to go to the gym like i use too ,,so i bought a treadmill and have free weights, iknow its not the best routine ,,but im starting slow cause last year i hurt my elbows lifting too much! taking 200mg of whey with 1% milk,,go adhead rip me !

You need to use resistance training for more than your chest and arms. The frat boy split is not optimal, regardless of your goals. I suggest trying a full body routine 2-3 days per week, or possibly every other day.

Regardless of how good you think your diet is, you should check the links that I provide you with. You can still learn something.

Originally Posted by CowPimp

You need to use resistance training for more than your chest and arms. The frat boy split is not optimal, regardless of your goals. I suggest trying a full body routine 2-3 days per week, or possibly every other day.

Regardless of how good you think your diet is, you should check the links that I provide you with. You can still learn something.

cool thanks man ,will do!!

Julio -

They're right about working more than your chest and arms. Back and especially legs are important. Because legs is the biggest muscle group, when worked 'properly' it releases huge amounts of growth hormones, which in turn aid development of overall muscle mass, thereby increasing the rate at which your body burns calories, resulting in faster fat loss.