I gave up on fad-dieting, wondering if......

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silkcity353

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Well lets just say i gave up on fad dieting. I lost about 24 pounds fad dieting while exercising, right now im at a weight of 160 pounds and im gonna try to lose these last 15-20 pounds the right way so it will last. Since i am eating a little more freely and currently on a diet of eating 5 meals a day, just to keep the metabolism going.

I run a treadmill and i think im pretty crazy about fitness since im only 17 years old, im 5'4 and 160 pounds. Im clearly still overweight and wondering if running at a speed of 7.0 mph for 25 straight minutes is good enough for a fat burning workout. Usually that ends up being 3 miles, i plan on adding 5 minutes every week but after i finished running i wasnt sweating much and i felt like i didnt work hard enough when i know i did because i couldnt run at 7.0 mph for another 5 minutes cause the front part of my legs were burning.
I know HIIT can be more beneficial but im looking to burn fat effectively and make sure im dripping sweat after im done running and im not getting that result, whats up?
 
Well if you know that HIIT is more beneficial and you want your cardio to be as effective as possible, then you simply need to incorporate HIIT. 2-3 times a week, 15-20 minutes each session. Make em really count! A couple steady state runs thrown in the week is nice too, that's what I do. Also, in order to properly lose weight, you want it to be fat only. Sooo, you just gotta be doing some kind of lifting to maintain the muscle you have...
 
Wow i just did some interval training on my treadmill and i burned a lot of calories in less time then i usually do in my long runs. I warmed up at 4.0 for 2 minutes, and then ran at 8.0 mph for 3 minutes and went down to 5.0 mph, i kept that routine going till like the 20th minute and then i just jogged at 7.0 mph for 10 straight minutes.

It wasnt that bad, i actually felt more exhausted but i only plan on doing that type of running Tuesdays and Thursdays cause thats pretty intense. I usually just run for as long as i can at a speed of 7.0 mph Mondays, Wednesdays, Fridays, Saturdays, and Sundays. Yeah i try to run as much as i can because i really wanna get down to 140 pounds. I cant wait till Sunday to check how much i weigh because i havent weighed myself in about 2 days which is surprising cause i cant get off that scale, lol.

I was 161 on Sunday. Im in Tuesday now, i have been eating right the past 2 days and have exercised so i hope im at least at 159 or 158.
 
That's cool, but just be careful. Doing all that running without any weight training is going to give your body more reason to burn up muscle. Add to that a diet that isn't getting enough protein, and you will be a mess when you finally get to your "ideal" weight. You wanna keep the muscle, and burn the fat, which is easy as long as you focus on diet, weights, and HIIT and SS cardio...
 
Based on your comment of fad dieting and being wary of HIIT. I would HIGHLY recommend you buy the book "The Metabolism Advantage". I have a feeling you have a lot of misconceptions about how to lose weight and increase your metabolism to do so. This is probably the most informative, comprehensive book I've ever read on health and fitness. I usually have to use my brain to sift through what makes sense and what doesnt with fitness articles and books, but this will set you straight. I haven't even finished reading yet and I know it will work.
 
I have heard tons of good things about this book, been thinking about picking it up for myself...
 
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