Newbie Questions

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Snapda9

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Hello, I'm new to this forum so forgive me if I ask dumb questions. I bought an elliptical machine recently and have been working out 5-6 times a week for 3 weeks. I exercise in the mornings before work. For the last week I have been working out for 60 minutes on a random program on level 10 out of 18. Usually burn about 1150 calories this way (according to the machine). My heart rate for the last half hour hovers between 165 and 180. I'm 35, 5' 8", and 195lbs. I'm trying to lose weight would like to get down to 175. Should I be mixing up my training? It's hard for me to believe that for fat buring It is best to maintain a lower heart rate.
Should I look into HIIT?

Thanks for your help!
 
I forgot to mention that I have already lost 9 lbs and have noticed a considerable amount of size loss - legs, waist, arse. I have also really cut down on fatty foods and my portion size.

Thanks, again!
 
hey well firstly, consider weights. Muscle is the principle fat burner and will allow to to work out harder and longer.

Its been said before. having 5-6 meals i day will keep your metabolism going andshift the focus to burning fat. Dont forget some fats are good for you.
 
If you're 35, then it sounds to me like you're getting your heart rate way up there. Maybe too high up there. I think you're supposed to aim at 80%, no more than 85% for sustained periods and certainly not >85% for a beginner.

At your age, target (80-85%) is 148-157 BPM. I'd try to get to that point and work up to being able to stay there for at least 45-60 minutes. (If you are getting up into the 180s for BPMs, I seriously would consider slowing down. You're working your heart at nearly 100% for long stretches. At least talk to your doctor about that?)

Yes to building muscle. You have to do that to change your body in all the right ways. I think every pound of muscle that you add burns 50 calories a day, so 10# of muscle equates to 500 calories a day (burned). So you definitely want to build muscle in tandem with your cardio program.

And about those calorie counters on machines: :rolleyes:. I use two gyms. At the one gym, when I do 90 minutes on an elliptical at about 138-145 strides, it says that I burn about 1000 calories. I use the same model machine at a different gym and doing 90 minutes, same strides, yields 25% fewer calories burned. The lesson for me is to use the calorie counters only as relative measures--so that I can see if I'm working hard in one workout compared to others.

Last thing. The American College of Sports Medicine recommends that to lose weight, you have to get cardio 5 times a week for 40-60 minutes and do that in your target heart rate zone. I do about 65-70-90 minutes 5-6 times a week and I maintain my weight. I don't eat a lot, so that 40-60 minute (to lose weight) rule is a loose guideline, especially as you get older. You've got to find what works for you. I will say this: I have to work much longer and much harder as I get older to maintain weight and muscle; even longer and even harder if I want to build muscle. I'm >40 and it takes much more to maintain what I have and now, I have to do more than I did in my 30s; in my 30s, I had to do more than I had to do in my 20s. I'm assuming that in my 50s, I'll have to do more than I'm doing now. It's hard incentive to try to stay ahead of this so that it's a matter of maintaining the muscle that I have v. building more of it.
 
(Silent) said:
Good post Zeroth, though one thing is a tad off ;)
A pound of muscle uses between 75 and a 150calories a day. An equal size of fat uses about 3-5 calories a day.
Click to expand...
Whoa! I was way off! For those who want to lose weight, this is all the more reason to incorporate muscle-building into what you're doing. 75-150/day is a lot of calories to burn for one pound of muscle!

Thanks, (Silent), for the information. You always steer me in the right direction and that's great!
 
Thanks for the replies!! I went to the gym this morning to try and shake things up. I did some dead lifts, squats, absand chest. Tomarrow I'll do cardio then the next day I'll lift again- Bi's, back, tri's and abs. I'll try that routine for a while and see what happens. I'm getting my BF checked on Friday to get a baseline.
How often should I incorperate a rest day?


Once again thanks for everything!:)
 
(Silent) said:
Good post Zeroth, though one thing is a tad off ;)
A pound of muscle uses between 75 and a 150calories a day. An equal size of fat uses about 3-5 calories a day.
Click to expand...

Actually this is a common myth. There are many studies that show muscle really only burns upwards to 6-8 calories to fats 2-3.

Here is a good article that explains it well as I am short on time.
 
zeroth said:
Whoa! I was way off! For those who want to lose weight, this is all the more reason to incorporate muscle-building into what you're doing. 75-150/day is a lot of calories to burn for one pound of muscle!

Thanks, (Silent), for the information. You always steer me in the right direction and that's great!
Click to expand...

Unfortunatley, silent is in fact wrong. For every pound around 50 a day is burnt.
 
huesped said:
excuse my dumb cuestion, how can I check my heart rate? Fingers in my neck?

thanks
Click to expand...


There are a number of areas that could be used i.e lateral side of the wrist, medial side of biceps and the next area next to the larynx. Since the neck is closest to the heart it would therefore be most accurate and easier to find. just make sure you dont measure your hr by using both sides :eek:
 
theleip said:
Actually this is a common myth. There are many studies that show muscle really only burns upwards to 6-8 calories to fats 2-3.

Here is a good article that explains it well as I am short on time.
Click to expand...

Yes, I've have heard about many studies that also say that muscle does not burn as many calories as once believed.

~Nicole
 
theleip said:
Actually this is a common myth. There are many studies that show muscle really only burns upwards to 6-8 calories to fats 2-3.

Here is a good article that explains it well as I am short on time.
Click to expand...

Well the University of Texas AM Texts books need to be updated then. I have a friend who is taking sports science there lets me read his Texts books when hes not using them (im more of a UT fan btw,Hook em Horns!:p ).
Actually i befriend every college student i can so i can get access to their books ;).

I will write the Texas AM within the next few days and see if i get a response and let y'all know if they do.
 
College text books in general are not always correct. At a local 4-year school here the Registered Dietitians textbooks are really lacking in quality and come with a bearded man and audio cd. People really overestimate college textbooks.

The best thing in general and this is for anyone is to really gather information.

Studies and scientific journaling /reports with solid charting and info are really where I like to get most of my information.

Oh and good luck on them making a correction, schools have signed on contracts and agreements with who they get their material from, it is all sales and handshakes in that department. Showing that you were previously wrong in a textbook that you scouted out to thousands of students...not good for sales. This is why professors who don't teach from a textbook are the ones to stick with.
 
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