Weight loss + exercise program
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I have completed 85 cardio exercise sessions over the past 9 months - as measured by my Polar heart rate monitor. After 85 exercises I did not lose 1 kg of weight and I still have a tire around my middle.
I have visited a dietitian in order to ensure that I am eating correctly, but I need some advise on the best program to use in order to complement my eating plan. Can I lose weight with just cardio work - or must I include some weight training ? I much prefer to do cardio exercises, but if I will be more successful including weights, then I will do so.
Does anyone have advise on the best cardio plus weight program to use in order for me to lose weight - especially on the abdomen ?
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just checking
So on average you only do cardio about 3 days per week. What's the intensity like and for how long? 30 minute sessions at a moderate level, 3 days a week is just enough to maintain health and keep your heart functioning well. It's the bare minimum. Do you also walk around a lot during the day? If the rest of your life is fairly sedentary, this isn't enough to lose weight especially if you want dramatic results.
Building more muscle increases calorie expenditure, it can improve your frame to help minimize injury and improve posture. Muscles are like shock absorbers - they will help protect your joints. Not to mention when you lose the tire, you'll want to have firm muscles underneath showing through (how much depends on your personal taste). Having muscle training is very important for everyone - what intensity depends on your current health and your future goals.
What is your eating plan like? What are your goals?
Exercise and eating approach
Actually, I may have understated my cardio. My average is around 4 sessions of 35 minutes to 1 1/2 hour per week. The intensity varies from 80% to 90% of my target heart rate for about 35 minutes (once per week), to around 60% to 70% of my target heart rate for around 1 1/4 hr to 1 1/2 hr (also once /week). I also do the middle range 70% - 80% of my target heart rate for 45 minutes (twice a week). However, I have done no weights at all.
I work in an office where I am behind a computer for most of the day - so this is rather sedentary. The gym is my only exercise.
The eating plan I am following (under the guidance of a dietitian) is basically to eat carbohydrates with a low glycaemic index, quality proteins - especially fish, and to eat plenty of salads and vegetables. The portion sizes are also defined. I have only started with this plan during the past two weeks. I also drink around 6 - 8 glasses of water a day.
I am 175cm tall and I weigh 85 kg. I would like to get down to 79 kg. Any advice or help you can give me would be much appreciated.
:)
Try to aim for at least 5 cardio sessions per week and add in weight lifting for sure. More muscle will help you metabolize more calories.
For a training program, I'm not sure. Try posting a forum in the "body building" group asking about a workout to meet your needs. Be specific with your needs and wants.
Your eating plan sounds balanced. Good stuff. I noticed a lot of people on here tend to load up on everything but fruits and veggies.
If you can add in more walking and active activities for fun (something weekly with friends perhaps), it will help make your life less sedentary and might even make exercise more entertaining.
Thanks
I appreciate your help and I will follow your suggestions. I'll keep you posted.