Still 20 - 25lbs more to lose, how much cardio?

ccity82 · 06-16-2008, 02:51 PM

Hey everyone! I just joined bb.com, and I, of course, already have a question for the group to help me with. I still have a lot more weight to lose before I'm going to see any lean muscle showing -- so my question for you guys is how much cardio should I be doing each week? I love interval running ... about 20 minutes, walk for 2, then increase speed after each minute for four minutes, then back to starting speed, etc. Any other suggestions?

Thanks!

2resa · 06-16-2008, 06:05 PM

Are you doing any weight lifting along with the cardio?

ccity82 · 06-16-2008, 11:46 PM

I am going to, definitely! But I am completely lost as to what schedule to do! I love weight lifting, but I'm a little overwhelmed with how to seperate my week with which body part. I've done push/pull before, and I've worked on a back/bicep, chest/tricep, shoulder, leg sort of schedule -- but never anything consistently. I'm open for any and all suggestions!

Amanda76 · 06-17-2008, 07:13 AM

Diet is going to have more of a positive effect on fat loss (and muscle retention) than cardio will. And it's very important that you find a weight training routine that you'll stick to if you want to ensure you'll "have lean muscle showing" as you lose weight. At a deficit, your body is going to get rid of calorie-expensive muscle if you give it an excuse to (like not using it

).

Have you been keeping track of your diet and the amount of cardio you currently do? I'd start there before committing yourself to tons of cardio at this point.

ccity82 · 06-17-2008, 12:28 PM

Eating has always been the hardest part for me. I'm trying to dedicate myself to clean eating, and if I ate at home all the time I would be great. On days that I don't eat out I eat:

1. A protein shake with light vanilla soy milk or skim malk, some instant coffee.
2. Ground turkey with italian season, roasted veggies, brown rice
3. Salad with reduced fat feta (less than a tablespoon), a tablespoon of low fat olive oil and vinegar (or just some lemon juice), with grilled chicken.
4. Another protein shake
5. Grilled chicken, steamed veggies.

However, this is only if I don't eat out. I carpool with friends every day, and today they stopped at a BBQ pit. Eating out wouldn't be a problem if I would just order what I know is healthy. I just never do --- I always go for my weight in food at restaurants. Also, at work gatherings where we are having dinner, I start off the night well, but always seem to end with 2 glasses of wine and some sort of processed starch I don't need!

marilynny · 06-18-2008, 04:41 AM

well, the key is to plan ahead. i cook a ton of food at once, measure it and freeze it. i take a cooler of all the meals i need in a day every where i go. and i just spent two days surrounded with fried chicken and cookies and barbecue for a company picnic...i just whipped out my baked chicken, sweet potatoes, and green beans and ate them right there. you can make this work, it just takes a little preparation before hand. you don't NEED to order two glasses of wine at dinner, for example.

jennifer323 · 06-18-2008, 05:07 AM

You won't get many answers from guys if your posting in a female bodybuilding subforum. Just for remainders. Ontopic- As much cardio as possible, but don't overtrain yourself like I did. 3 hours a day was too much for me..

Amanda76 · 06-18-2008, 07:00 AM

It doesn't look like you eat enough on the days you don't eat out and you likely eat too many foods that are not quality when you do. You can NEVER be sure about restaurant food. Your best bet is to take control by cooking food yourself.

marilynny gave you great advice when she said to plan ahead. I cook most of my meals for the week on Sunday and just take them with me. The diet part isn't difficult, it just takes a few weeks to make it habit. You will see better progress if you start off by putting time into your diet rather than cardio. People who go about loosing weight by simply creating a deficit typically end up worse off from year to year. Just look around you and you'll see proof...

ccity82 · 06-18-2008, 12:02 PM

Thanks everyone! I think for me, diet is really the key, because when I am eating "clean" at home, its usually not enough calories, and when I'm eating out, I over eat. I prepare big batches of grilled chicken and ground turkey meatballs -- but they always seem to get eaten by my roommate as well, so I'll have to start making bigger batches.

Also, I'm from the north, so I've always used guys to include everyone--maybe not the best way to get women to answer!

Its hard when there are just so many options which all seem like good advice. For example, if you're trying to lean out -- a lot of people seem to focus on getting more of there carbs from veggies, while still incorporating some complex carbs. I just start to get really unsure of the most efficient way to lean out/lose weight.

wizi · 06-21-2008, 07:59 AM

Quote:

Originally Posted by ccity82

Thanks everyone! I think for me, diet is really the key, because when I am eating "clean" at home, its usually not enough calories, and when I'm eating out, I over eat. I prepare big batches of grilled chicken and ground turkey meatballs -- but they always seem to get eaten by my roommate as well, so I'll have to start making bigger batches.

Also, I'm from the north, so I've always used guys to include everyone--maybe not the best way to get women to answer!

Its hard when there are just so many options which all seem like good advice. For example, if you're trying to lean out -- a lot of people seem to focus on getting more of there carbs from veggies, while still incorporating some complex carbs. I just start to get really unsure of the most efficient way to lean out/lose weight.

I agree with you that there are many diet plans out there that drive you crazy BUT the law of losing weight is actually very simple.

BODY FAT reduction can only take place when there is MORE energy being burned than comsumed (Law of thermodynamics). If you want to lose weight, figure out what your average caloric intake for a day is, eat around that (plus working out). I guarantee that you will lose weight.

According to NASM (Nation Academy of Sports Medicine),
_Recommended Protein Intake : 10- 30% of total caloric intake (or 0.8 g/kg of ur body weight).
_Recommended Carbodyhydrate: 50-70% (between 6 and 10g/kg)
_Recommended Fat : 10-30% (yes, we do need fat).

For examples: an athlete will eat 20% Protein, 60% Carb, 20% Fat. A bodybuilder will eat more than 30% of Protein (high protein diet can be very effective in a short-term but the problem with high-protein, low-carb diet is that it can lead to decreased glycogen stores which inhibit performance and contribute to dehydration. Make sure that you drink A LOT OF water if you are on high-protein diet)

_Go to Fitday website and sign up a free account for yourself and keep track of what you need. You will be amazed that you either over-eat or under-eat.