not trying to lose muscle weight

F

fade2green514

0
just tryin to burn some fat.
how often should i run, and how intense?
also how far should i run at a time?

i want this to optimize my fat burning...
i've been running like 3 miles a day spacing it out 1mile at a time...
is there a better way? :eek:
 
Gotta do weight lifting. It helps builds and tone your muscles and makes fat burning more efficient. A lot of people want to lose weight and only do Cardio, it becomes counterproductive if you do only one.
 
Well it depends. The best way to drop fat and create a healthy lifestyle change is...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
Very good point about the weight training. It's really important.

It's a good idea to mix up your cardio. I don't know enough about you to tell what what I really think would be best. However, try to do a combination. Do a long run, do some interval running, hope on a bike, go for a long walk. Keep challenging yourself! And give yourself some variety to keep it interesting.

Sarah
 
The ACSM (American College of Sports Medicine) recommends doing low intensity longer duration workouts for fat burning. The ACSM also recommended to do cardio 3 to 5 days a week and for 20-60 minutes. I think it is important to mix it up to keep you interested. If you want to lose weight, you need to burn 150-400 kcal/workout session. I also agree with adding in some weight training. The ACSM recommends 2 to 3 times per week. Resistance training(weight training) has been shown to increase Lean Body Mass some which is your fat free mass. However, the benefits of weight lifting are much greater than that for a female. It will help increase your bone density which is important in preventing osteoporosis. Good luck!
 
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