I walk at 4.0 and for 1-3 minutes then run at 9.0 for 2 minutes then back to 4.0 for 2-3 minutes and then run at 9.0 for 2 minutes again and then walk at 4.0 for 2-3 minutes then run at 9.0 for 1 minutes and another 4.0 walk. I am not satisfyed because I have my abs right under my belly I can see them and feel them but if I go on a diet I might not have energy to workout which I work the whole body out 3 times a week. I also eat really healthy so how can I fix this whole thingy up?
Is this properly done?
- Thread starter Goldy
- Start date
Let me quote you from your post ..." If I go on a diet, I may not have energy to work out". If your diet is proper you will have more than enough energy to work out, plus do whatever you want. Of course I do not know what you consume, so maybe your diet is fine. And as I said if it is fine, you will have plenty of energy !! 
Better quality foods, longer cardio
Work on eating less calories, but eating more food. What I mean by that is pick larger portions that have the same calories. For example, a regular piece of cake has nearly 300 calories. For 300 calories, you can eat 5 or more apples. I'm willing to bet you won't eat that many.
Two pieces of fried chicken have about as much fat as you'll need in an entire day. You can eat something like 60 cucumbers for that.
Just make sure your diet is balanced--5-6 meals a day, one about an hour or two before working out, all need to have healthy (e.g. relatively low fat, low calorie, and high fiber) components--lean proteins (like chicken and egg whites), filling carbs (like whole-grain bread or pitas), and sparing, healthy fats (one piece of string cheese, for example). If you eat this many meals, each about 400 calories, you will have enough calories to get you through the day. You may have to count until you've gotten enough practice.
As for cardio, your current interval training is burning not just fat but calories. It also zaps your energy. You need to trick your body into losing more fat by mixing up your cardio. Don't just mix up the machines, vary intensity. Try one 30 minute, one 45, and one 60 minute cardio to start (up the time as you get used to them). The 30 minute should be intervals like you're doing. Build up your speed. 45 minutes should be steady-state cardio, for example, you can barely hold a conversation doing an activity for 45 minutes without stopping. 60 minutes of long cardio--maybe walking at an incline.
Work on eating less calories, but eating more food. What I mean by that is pick larger portions that have the same calories. For example, a regular piece of cake has nearly 300 calories. For 300 calories, you can eat 5 or more apples. I'm willing to bet you won't eat that many.
Two pieces of fried chicken have about as much fat as you'll need in an entire day. You can eat something like 60 cucumbers for that.
Just make sure your diet is balanced--5-6 meals a day, one about an hour or two before working out, all need to have healthy (e.g. relatively low fat, low calorie, and high fiber) components--lean proteins (like chicken and egg whites), filling carbs (like whole-grain bread or pitas), and sparing, healthy fats (one piece of string cheese, for example). If you eat this many meals, each about 400 calories, you will have enough calories to get you through the day. You may have to count until you've gotten enough practice.
As for cardio, your current interval training is burning not just fat but calories. It also zaps your energy. You need to trick your body into losing more fat by mixing up your cardio. Don't just mix up the machines, vary intensity. Try one 30 minute, one 45, and one 60 minute cardio to start (up the time as you get used to them). The 30 minute should be intervals like you're doing. Build up your speed. 45 minutes should be steady-state cardio, for example, you can barely hold a conversation doing an activity for 45 minutes without stopping. 60 minutes of long cardio--maybe walking at an incline.