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Joined: Jun 12
Posts: 17

Posted: 09 Jul 2012, 13:25
It's been a month since I started going to the gym cause I want to burn fat. I go three days every week (Monday, Wednesday and Friday) and I have a cardio routine:
-I start with 10mins of bycicle.
-I continue with 20mins of elliptical. (I go as fast as I can)
-And I finish with 20mins of trademill. (I run fast but in a small time as you can see)

and then of course, I continue with some abs.

So my question it okay the routine i've been doing at the gym so far? how can I change it to be more effective?


Cause I read through the internet that you actually start BURNING fat AFTER 20mins of trademill running. thing is, I DON'T run onlu, before that I do the elliptical and bycicle.

some other important data:
-I'm 16
-I'm a female
-My height is 1.59cm
-I weigh 47.6
-1 month since i'm eating healthy.
-1 week since I started Atkins diet.

Ask anything else you wanna know!

Of course after I reach my goal weight* i'll start working to have muscles. thing is, if i start working out to get muscles my legs will be BIG with muscles.and i want LEAN legs with for that i have to lean down first

*i don't exactly know what my goal weight is...i set it to 45kg but i'm not sure yet, since i want to lean my legs...A LOT. so i wont stop till i have 'skinny' legs.

Joined: Jun 11
Posts: 2

Posted: 09 Jul 2012, 14:07
To burn fat, you will need to do some cardio. However,although its the fastest form of exercise of fat loss - but you will also lose more muscle that way. You want to avoid this. Muscle burns more calories so aside from the obvious health benefits - ensuring you keep/ build lean muscle has a definite weight advantage.
You seem to be doing exclusive cardio work which has its limitations for other reasons - your body will get used to any type of workout and it won't burn/ work out as effeciently over time. I'd try and do some cardio activity which involves body weight training and some handweights (you will poss like Jillian Michaels 30 day Shred or Ripped in 30 for that). Why not try a class to mix it up eg boxercise, power yoga
Also, I really really would avoid the Atkins diet - it's not healthy to cut out any food group. Your body needs some carbs for you to function - and is an important part of fuelling it for exercise. Try to have some carbs during the day but focus on wholegrain ones that will release energy slowly and give you long term energy for your workouts - and life generally !
You need about 0.8 - 1g of protein per pound of bodyweight if you are working out regularly and want to build lean muscle - ensure you have protein with every meal but make you have plenty of fruit or veg with it (Atkins is really going to restrict your intake of different veg - not good - and not "eating healthy"Wink.
It sounds like you are wanting to lose vanity pounds (or you should be from your weight, but I don't know your height) - you don't want a massive calorie deficit as you will end up eating away muscle and slowing your metabolism down altogether. A deficit of 500 calories per day should give you a weight loss of 1lb a week - you really aren't that big lovely, anything more than that would be extreme.
You don't mention what your goals or motivations are for losing weight or how much you want to lose, but I'd recommend booking a session with a personal trainer at your gym (they often give you a taster one for free) or see if they will write up a plan for you for free. Have a chat to your doctor about your weight to see what is normal for your age, size and sex. There's also plenty of websites like the NHS one that will give you an idea of what is a "normal range".

Here's some websites you may find useful: (her DVDs are great !!)

Remember most importantly that everyone is different, everybody has different objectives and everyones body is different. Don't compare yourself to anyone else. A vague disclaimer is noones friend.

Joined: Jul 12
Posts: 3

Posted: 09 Jul 2012, 23:52
I learned from a personal trainer that when you want to burn fat you should start your work out with 7 minutes of warm up, whether it be on the bike, treadmill or stair master. Then, you should strength training. I would do 4 sets of squats and 4 sets of lunges, then I would do different machines for different muscle groups. The trainer worked me for about 20 minutes or until I felt like I couldn't move. Then I did 15 mins of cardio of my choice (dancing, running, jogging, walking, elliptical, stair master, bike).

The reason for doing weights first is because it burns all of your body's sugars, then doing cardio last will burn the fat. Which is actually more effective.

Your question on whether or not it's more effective to run, then walk, then run again. It is. For some reason, when you run for say 2 mins, then walk for 2 mins and do it over and over. It burns more calories. You don't want to focus SO much on cardio, because you will plateau and your body will become used to it. You can burn fat and build muscle at the same time by doing strength training.

Joined: Jan 08
Posts: 520

Posted: 10 Jul 2012, 06:32
Short and simple, if you want to burn more fat now and in the long run, strength training is the way to go. Minute for minute, cardio burns more calories but the calorie burning effect from strength training last beyond your workout. The more muscle you have, the more calories you will burn in whatever activity you are doing.

Can you combine the cardio and weight training? Yes and no. A light warm up of cardio intervals (such as running at max pace for 2 minutes then walking for 1 minute, repeat) for 15 to 20 minutes before weight training is ideal but you can add more cardio on the days you aren't weight training (keeping in mind that intense cardio slows muscle building progress because it actually breaks down muscle).

Don't think you have to wait until you are thinner to build muscle. The firming your body will achieve from weight training will counter any small gains in muscle size at the beginning. And, because the muscle will help with weight loss, you will be losing fat as you gain muscle. The added benefit is that, as the fat comes off, you will notice a nice new shape being revealed underneath with your newly acquired muscle strength. Plus, women don't get bulky. We lack the amount of testosterone it takes to do that. The women you see in body building who look like men are taking supplements and steroids.



Joined: Jul 12
Posts: 3

Posted: 10 Jul 2012, 15:11
Strength training is the way to go! Check to see if your gym has a Body Pump class. That class is awesome!

Joined: Jan 12
Posts: 275

Posted: 10 Jul 2012, 16:54
regarding your question about if it's better to run shorter & quicker vs. longer & slower to burn more calories.
Read this
or this
Article in Runners World kind of talks about it.

"working at a lower intensity requires less quick energy and a higher percentage of fat is burned. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking)... Working out at higher intensities may cause you to burn a lower percentage of fat, but since you burn more total calories, you still use more fat calories"

Joined: Sep 11
Posts: 224

Posted: 10 Jul 2012, 17:56
Keep it simple! First, diet is a HUGE part of the game, so eat right. I suggest eating fresh and as little porcessed foods as possible and drink plenty of water. Second, do weight resistance training. Could be as simple as body weight exercises; pushups, situps, squats, lunges, burpees, etc. Lean muscle = increased metabolism. Third, get a good combination of cardio styles in. The machines at the gym are cool, but I would definitely suggest other forms such as swimming, jogging, hiking, biking, trail running, etc. I love doing my cardio outdoors. And you also have a good start and finish point so there's no boredom! Outdoors, you may be surprised when 2-3 hours have passed by!

As far as your running goes, try different things. Do your shorter bouts of high intensity running, but also try longer durations at less intensity for distance and endurance. You could also throw in interval training which is my fave since you get the best of both.

When it comes to exercise, the body will adapt to anything you do. To keep it on it's toes, definitely vary it up. I hike, trail run, and mountain bike, myself. Also, when boredome hits, success rates go down!
Stay the course, stay on point, stay motivated, dedicated, and you won't be stopped. Discipline. Perseverance. Focus. Dig deep and you will be victorious.

Joined: Mar 12
Posts: 1

Posted: 11 Jul 2012, 14:49
Hi I just started taking a zumba class and when I am half way through I get this sharp pain in my right side; anything I should be concerned about?

Joined: Jul 12
Posts: 1

Posted: 12 Jul 2012, 06:47
Make sure that you hydrate very well before class. This will help to prevent the cramping. If you drink a botle of water about an hour before the class this will help. Even better, try coconut water.

Joined: Apr 12
Posts: 1

Posted: 12 Jul 2012, 12:18
Start a weight training routine. Doing all cardio is going to help you lose the wrong kind of weight.
As others have said, diet is first and foremost in weight loss, but training style is also going to have a big impact.
Try looking into a 3 day a week weight lifting routine and then incorporate 2-3 days of walking on a treadmill for 30 minutes for your cardio.

Joined: Mar 12
Posts: 18

Posted: 12 Jul 2012, 12:48
I would say start intervals...that is what I have done...even if its not a long time...I do 30 mins of 2-3 mins walking fast - 1 - 1.5mins jogging/running I continue that for about 30 the end im exhausted.

Joined: Jul 12
Posts: 1

Posted: 15 Jul 2012, 14:55
hi i weigh 95kg i need to loose weight fast cz im 18 and like the fatest amongst my siblings

Joined: Jun 12
Posts: 14

Posted: 17 Jul 2012, 21:46
tee"t" wrote:
hi i weigh 95kg i need to loose weight fast cz im 18 and like the fatest amongst my siblings

Darlin, my first bit of advice is to stop comparing yourself to other people, especially family members. I've been in that boat. I'm bigger than my siblings too. It's only going to make you jealous and self-conscious and your siblings feel guilty for being their sizes.

Weight loss you plan to keep off will take time, so be patient. I would recommend checking out Rabbit food for my bunny teeth. It's a health blog that I love a lot. The girl who writes it dealt with the same stuff. Issues with being bigger than her sis and issues with food too.

Exercise too. Strength training and/or short high intensity workouts will help jumpstart your weight loss. Good luck!

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