Hi guys, i'm Ollie, i'm 20 years old from near London, i'm new here and am just wondering the best cardio equipment or the best cardio exercises to lose fat. Ive been at a gym for a while but haven't gone too often because ive not really known what to do.
I eat a very unhealthy diet, which contains crap like chocolate, crisps, junk food etc. I can't eat Vegetables or salad, i just can't handle the taste and they make me throw up when i try forcing myself to eat them. I eat a lot of Rice and Pasta, mainly casseroles, Curry, meat etc.
You have probably had this question over 100 times lol but i'm in a sticky situation. All i need to know is......
Do the treadmill, Exercise bike and Rowing machine burn body fat and tone the body? I just want to know if doing all 3 of these for like 20 mins each, 3 days a week (monday, wednesday, friday) with some weights will do a lot for me even tho i don't eat healthily.
I'm planning on doing 20 mins on the rowing machine, followed by 20 mins on the exercise bike, followed by 20 mins jogging. Then do a few weights after. Is this a good thing to do if i can do it consistantly?
I'm not fat, just a bit flabby. I'm just over 12 stone, just under 6 feet tall. Just want to tone up. please tell me if i can tone up the way i just said.
Thanks
The Diet is the fat burner first and foremost, without question, and it is without an equal.
If the diet is messed up---you can do cardio until the sun goes down (or even HIIT), and the fat will not come off: Because of the basic equation of the Laws of Energy Balance.
What do I mean when I say: If the Diet is Messed up the rest is messed up?
Lets take a SIMPLISTIC view of doing cardio when the diet ISNT correct (an example only):
Cardio burns calories, and can if optimum, burn fat.
However, if your in a surplus on the caloric side,
it can and it will erase the fat and calories burned in cardio (even if the intensity and duration of the cardio was adequate). This is saying if the Surplus is far too LARGE.
Now on the flip side, if your at your MT line or in deficit already,
one can use cardio to lose fat tissue further (or use it to burn calories more) (and muscle possibly). In addition, one can have a small surplus, and have cardio for example, draw down this surplus, and cause a deficite, and this sense, yes, cardio will benefit. In this sense, the exercise is being used to create a deficit from a surplus diet. (nothing wrong with this)
However, at the END OF the day.........
diet is is king and the laws of caloric balance.
This is true in its most basic format.
Lets take a look:
See if this make sense: You need 2000c, but you eat 3600c, and you do cardio, say 250c burned. Your still in surplus (the excess is over 1,000c) and your gonna gain wgt over time with this simplistic example. Some could be fat (with everything considered equal) and some muscle depending on training and diet..............Make sense?
The correct way (or one way to say it) is:
To burn fat one has to be in a caloric deficit (created through exercise, or just diet, or a combination of both diet and the exercise).
Cardio by itself DOES NOT get rid of fat---UNLESS, the diet is on the up and up. Once the diet is straight, THEN cardio could assist in the fat burning process, no doubt,--dependent on several bodily factors.
Get your diet in order and compliment this diet with a good training program.
Read this;
http://training.fitness.com/weight-loss/weight-loss-intricate-27164.html
Look here for some motivation:
http://training.fitness.com/wellness/chillout-log-chillen-21-25737.html
Look here for some training tips:
http://training.fitness.com/weight-training/weight-training-101-a-17439.html
http://training.fitness.com/weight-training/technique-articles-24334.html
========================================================
I agree you have to get your diet much cleaner and learn about yourself in order to achieve your personal goal. Get the "Willpower" hat on, and set the course straight........OKAY?
I will provide some basic information for you for fat loss:
Deficit dieting is the MAIN thing that does the job.
Calorie calculation is an approximation science, remember this.
Through your journey
WATCH, LOOK, and LISTEN, to your body..........
it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
One can not spot reduce. Losing fat is like draining a pool. The shallow end seems to drain before the larger deeper end. One can't choose where to lose fat; it will be lost all over the body.
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet or exercise can cause the deficit when you know your MT line reference. Without a adequate deficit, cardio WILL NOT burn fat off you. This is WHY I don't partake in the cardio debates of heart rate, etc........because the bottom line is the deficit diet....period, debate OVER. If you stick to the basic: The Law of energy balance, and tip this to the negative side of the equation, you will be on your way, with everything considered equal and your healthy.
If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training, and of course, include cardio (cardio DOES have its benefits other than burning calories, carbs, fat, ect).
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
==========================================================
Its gonna take some work, and time. You have NO CHOICE but to embrace this to achieve your goal
I say this in reference to the work necessary to achieve it; some have alot of obsession at the beginning (and obsession to a---Point, is necessary), but
some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
NOW ROCK IT!!!!
ROCK ON!
