Well at this point in time im down to 118.5kgs/260lb round about.
My birthday is next week (7th September).
I think its only just starting to hit home how much weight ive lost.
4 of my friends have been inspired by my weight loss and are also on a quest of their own. The info on this site has been helpful so im told.
I talk daily on a weight loss forum
with like minded people who never say anything nasty.
Anyway everything is going great, one day i might even hope to see all the muscle that is now developed under the flab lol.
I have no fat rolls any more, its just smooth sculpted fat :D
Thursday, August 31, 2006
Friday, August 25, 2006
Stupid people at the gym
I posted this on http://weight-loss.fitness.com originally but here it is for all to see :)
-------
Okay since its friday night and im bored shitless im gonna have a rant. This rant is not directed at anyone here on the forums - please do not take it that way (just letting off steam)
WHY do people pay tons of money to go to the gym, they get up at 5am to go in early before work and then just sit there half heartedly doing exercise whilst reading. I mean HELLO! if you arnt breaking a sweat then chances are your eyes are doing more of a workout whilst reading than anything else!
Im a reader - an avid reader. I speed read and can easily read a 300 page book in an hour (20 minutes at my best). If i cant read I go insane so i know what its like to want to read a book and exercise. Ive tried it myself! but it is IMPOSSIBLE to do a PROPER workout and read a book.
And as for that fat chick i see every morning who reads and exercises, why on earth do you waste your time?! She turns the treadmill on and is barely even moving (I shit you not .. its not even a decent walking pace) and does that for 5 minutes before moving to a laying back exercycle for another 5 minutes, then the rowing machine for another 2 minutes maybe all the while sighing loudly and looking determinedly bored and trying to read her book.
I do wonder if she has noticed that whilst she looks the same, ive gone from being HEAPS bigger than her down to a smaller size than her.
And there is this skinny chick, sure she has an ok body - but she is SOOO not toned. everything is just flat, straight. Looks kinda like a popcicle stick. And yet she goes to the gym every morning and again does a half hearted useing the stepper (whilst reading), and then reclined exercycle (reading a book), then some other cardio stuff. Never thinking once that perhaps they might go down to the weights section and actually give their muscles a real workout - or even crank the level up off the lowest.
ok now i have that off my chest, im tired and grumpy and probably shouldnt be posting to forums right now lol.
I take back anything nasty i might have implied! and huges to all *hugs*
-------
Okay since its friday night and im bored shitless im gonna have a rant. This rant is not directed at anyone here on the forums - please do not take it that way (just letting off steam)
WHY do people pay tons of money to go to the gym, they get up at 5am to go in early before work and then just sit there half heartedly doing exercise whilst reading. I mean HELLO! if you arnt breaking a sweat then chances are your eyes are doing more of a workout whilst reading than anything else!
Im a reader - an avid reader. I speed read and can easily read a 300 page book in an hour (20 minutes at my best). If i cant read I go insane so i know what its like to want to read a book and exercise. Ive tried it myself! but it is IMPOSSIBLE to do a PROPER workout and read a book.
And as for that fat chick i see every morning who reads and exercises, why on earth do you waste your time?! She turns the treadmill on and is barely even moving (I shit you not .. its not even a decent walking pace) and does that for 5 minutes before moving to a laying back exercycle for another 5 minutes, then the rowing machine for another 2 minutes maybe all the while sighing loudly and looking determinedly bored and trying to read her book.
I do wonder if she has noticed that whilst she looks the same, ive gone from being HEAPS bigger than her down to a smaller size than her.
And there is this skinny chick, sure she has an ok body - but she is SOOO not toned. everything is just flat, straight. Looks kinda like a popcicle stick. And yet she goes to the gym every morning and again does a half hearted useing the stepper (whilst reading), and then reclined exercycle (reading a book), then some other cardio stuff. Never thinking once that perhaps they might go down to the weights section and actually give their muscles a real workout - or even crank the level up off the lowest.
ok now i have that off my chest, im tired and grumpy and probably shouldnt be posting to forums right now lol.
I take back anything nasty i might have implied! and huges to all *hugs*
Monday, August 21, 2006
how to work out how many calories are in something
If it doesnt have Kilojoules or Calories on the packet try this little formula
Cals = fat X 9 + (carb - fiber) X 4 + protein X 4 + alcohol X 7
Cals = fat X 9 + (carb - fiber) X 4 + protein X 4 + alcohol X 7
Thursday, August 17, 2006
Listed as a spam blog!
Heh I got listed as a spam blog by blogger and now i have to fill out a bunch of letters when i post.
Im not sure why i got listed but i did have a link on the template going to my home page. It was meant to be under every post but ive moved it up to the top and renamed it so it seems less spammy.
Either way its very lol.
So ive lost like 24.5kg so far - i have 31.5 to go before i hit 90kg.
My brother seems to have given up paying the kids to encourage me to loose the weight.
Nobody really seems to have noticed other than the odd person. I mean HELLO! IVE LOST A SHITLOAD OF WEIGHT!
Im not *THAT* fat that you just dont notice it.
My tummy is now going down though, and i can fit into a couple size smaller pants. I havnt really gone out and bought anything new because i plan to keep on loosing it. No point wasting money on clothes im only going to wear for a couple months.
So i have one pair of pants that fit for going out. and lots of my old shirts fit (Im wearing one i got 5 years ago for slackware)
Im not sure why i got listed but i did have a link on the template going to my home page. It was meant to be under every post but ive moved it up to the top and renamed it so it seems less spammy.
Either way its very lol.
So ive lost like 24.5kg so far - i have 31.5 to go before i hit 90kg.
My brother seems to have given up paying the kids to encourage me to loose the weight.
Nobody really seems to have noticed other than the odd person. I mean HELLO! IVE LOST A SHITLOAD OF WEIGHT!
Im not *THAT* fat that you just dont notice it.
My tummy is now going down though, and i can fit into a couple size smaller pants. I havnt really gone out and bought anything new because i plan to keep on loosing it. No point wasting money on clothes im only going to wear for a couple months.
So i have one pair of pants that fit for going out. and lots of my old shirts fit (Im wearing one i got 5 years ago for slackware)
Foods with "Negative Calories"
These would be foods that are allowed to be eaten by anybody sticking to the Catabolic diet or the 'Negative Calorie" diet. The idea is that you burn more fat eating these foods, than if you were simply fasting.
- apples
- apricots
- artichokes
- asparagus
- beet greens
- beets
- blackberries
- blueberries
- broccoli
- Brussels sprouts
- buffalo fish
- cabbage
- cantaloupe
- carrots
- cauliflower
- celeriak
- celery
- cherries
- chervil
- chicory
- Chinese cabbage
- chives
- clams
- cod
- corn
- crabs
- cranberries
- cucumbers
- currants
- Damson plum
- dandelion greens
- eggplant
- endive
- flounder
- frogs legs
- garlic
- grapefruit
- grapes
- green beans
- honeydew
- huckleberries
- kale
- kohlrabi
- kumquats
- leeks
- lemons
- lettuce
- limes
- lobster
- loganberries
- mangoes
- mushrooms
- muskmelons
- mussels
- mustard greens
- nectarines
- okra
- onions
- oranges
- oysters
- papaya
- parsley leaves
- parsnips
- peaches
- pears
- peas
- peppers (capsicum)
- pineapple
- pomegranates
- prunes
- pumpkin
- quince
- radishes
- raspberries
- red cabbage
- rhubarb
- rutabagas
- salsify
- sauerkraut
- scallions
- sea bass
- shrimps
- sorrel
- spinach
- squash
- steaks
- strawberries
- string beans
- tangerines
- terrapin
- tomato
- turnips
- watercress
- watermelon
Monday, August 14, 2006
Burning calories - the fast way, and the slow way
Burning calories - the fast way, and the slow way
In January's Food Magazine we gave a list of of calorie expenditure for different physical activities in our 'What the Doctor Reads' report. Since then we have received several letters requesting information on calorie use for more sedentary behaviour.
Some teachers, for instance, wrote to say that they would find information about sedentary activities useful, to help children make the comparison between playing sport and watching sport.
Two tables follow, one showing calorie expenditure during sedentary behaviour, the other showing calorie expenditure during different activities over a 20 minute period.
| Energy expenditure and activity - sedentary behaviour | |
| Kcalories | |
| Using TV remote control | <1 |
| Getting up to change TV channel | 3 |
| Sitting, talking on the phone, 30 min | 4 |
| Letting dog out of the back door | 2 |
| Walking the dog, 30 minutes | 125 |
| Using pre-cut vegetables | 0 |
| Washing, cutting vegetables, 15 min | 12 |
| Using auto car wash | 18 |
| Washing and waxing car, 1 hour | 300 |
| Using a lift, 3 floors | <1 |
| Walking up 3 floors | 15 |
| Sending email to colleague, 4 min | 2 |
| Walking and talking to colleague, 4 min | 6 |
| Shopping on-line, 1 hour | 30 |
| Shopping, pushing trolley, 1 hour | 200 |
| Source: Mayo Clinic Proceedings (77) 2002 | |
| Burning calories during different activities | |
| Activity | Kcalories used in 20 minutes of activity |
| Aerobic dancing - low intensity, equivalent to walking | 80 |
| Aerobic dancing - medium intensity, equivalent to jogging | 130 |
| Aerobic dancing - high intensity, equivalent to running | 170 |
| Bed making | 100 |
| Cleaning windows | 60 |
| Cleaning stairs | 65 |
| Climbing stairs (72 steps per minute) | 95 |
| Climbing stairs (92 steps per minute) | 130 |
| Cycling on flat ground ('own speed') | 125 |
| Dancing (waltz) | 130 |
| Dusting | 70 |
| Gardening | 110 |
| Golf | 100 |
| Knitting | 25 |
| Office work (general) | 25 |
| Operating electric sewing machine | 25 |
| Playing cricket | 160 |
| Playing pool | 65 |
| Playing squash | 200 |
| Playing tennis | 140 |
| Playing football | 140 |
| Playing table tennis | 90 |
| Playing cards | 40 |
| Running (speed unspecified) | 190 |
| Sitting typing | 30 |
| Walking on the level (1-2 km per hour) | 45 |
| Walking on the level (4-5 km per hour) | 85 |
| Watching football | 40 |
| Source: Human Energy Requirements: A manual for planners and nutritionists, by WPT James and EC Schofield, published by the Oxford University Press (1990). | |
Sunday, August 13, 2006
Monday, August 07, 2006
Weight Loss Plateau
Since i seem to have hit a Plateau...
Why Does a Weight Loss Plateau Occur?
A plateau may occur because (1) your body simply wants a "rest" to cope with your calorie-reduction; or (2) your calorie-intake is in balance with your calorie expenditure; or (3) you have reduced your calorie-intake too low. If your calorie-intake is too low, your body thinks there is a "famine" and slows down your metabolism (how fast you burn calories) in order to conserve calories.
How Do You Start Losing Weight Again?
(1) Raise your metabolism (and calorie expenditure) by increasing your activity level. This boosts your metabolic rate and usually re-starts weight loss. For example, if you exercise for 20 minutes each day, increase this to 25-30 minutes each day, and weight loss should resume. If you are already exercising quite hard, try varying your workout routine. For example, if you do 20 minutes cardio and 30 minutes strength-training, switch them around.
(2) Avoid going too long without food. Going without food for long periods can also trigger a weight loss plateau. Ideally eat something (e.g. piece of fruit) every 3 hours (women) or about every 5 hours (men). This reassures your body that food is plentiful and facilitates calorie-burning.
(3) Try to be patient. Your weight loss plateau will disappear, I promise. But it typically takes anything between 1-4 weeks.
Why Does a Weight Loss Plateau Occur?
A plateau may occur because (1) your body simply wants a "rest" to cope with your calorie-reduction; or (2) your calorie-intake is in balance with your calorie expenditure; or (3) you have reduced your calorie-intake too low. If your calorie-intake is too low, your body thinks there is a "famine" and slows down your metabolism (how fast you burn calories) in order to conserve calories.
How Do You Start Losing Weight Again?
(1) Raise your metabolism (and calorie expenditure) by increasing your activity level. This boosts your metabolic rate and usually re-starts weight loss. For example, if you exercise for 20 minutes each day, increase this to 25-30 minutes each day, and weight loss should resume. If you are already exercising quite hard, try varying your workout routine. For example, if you do 20 minutes cardio and 30 minutes strength-training, switch them around.
(2) Avoid going too long without food. Going without food for long periods can also trigger a weight loss plateau. Ideally eat something (e.g. piece of fruit) every 3 hours (women) or about every 5 hours (men). This reassures your body that food is plentiful and facilitates calorie-burning.
(3) Try to be patient. Your weight loss plateau will disappear, I promise. But it typically takes anything between 1-4 weeks.
Saturday, August 05, 2006
50 Biggest Dieting Mistakes
this is according to ediets:
50 mistakes made by dieters
1. Going on a diet that is NOT a manner of eating that can't be adhered to for life.
2. Believing they can eat cabbage soup every day.
3. Obsessing over counting calories.
4. Weighing in more than once a week.
5. Not drinking enough water.
6. Drinking sugar-laden drinks, such as lemonade, sodas, gourmet coffees, fruity blends, etc.
7. Eating more bread, pasta and potatoes than proteins, lean meats, fruits and vegetables.
8. Consuming processed foods more often than fresh foods.
9. Taking the benefits away from vegetables and fruits by overcooking them.
10. Having a negative, defeatist attitude.
11. Blaming others for their shortcomings.
12. Being quick to judge.
13. Not having a plan.
14. Not being aware of the nutritional benefits or harm of what they consume.
15. Finishing every last bite even after they are full.
16. Going back for seconds.
17. Eating at all-you-can-eat buffets and getting their money's worth.
18. Skipping breakfast.
19. Starving all day, thinking it’s the only way to lose weight.
20. Bingeing after falling off the wagon and then waiting until tomorrow to get back on track.
21. Thinking they are genetically destined to be fat.
22. Not believing they have the ability to change.
23. Confusing fat with a personality trait.
24. Thinking they are unattractive.
25. Not living each day to the fullest. Thinking that will come when they are thinner.
26. Wasting time.
27. Not finishing tasks they start.
28. Postponing tasks that need attention.
29. Rationalizing.
30. Thinking pills, powders or potions are more powerful than they really are in realizing weight loss.
31. Thinking of exercise as a must do or chore.
32. Not scheduling exercise as a vital part of their day or week.
33. Indulging in alcohol often.
34. Watching sports rather than participating in sports.
35. Watching television more than one hour a day.
36. Not giving much attention to personal hygiene or appearance.
37. Refusing to read self-improvement materials on a regular basis.
38. Giving up and resigning to being fat.
39. Finishing the food off others' plates while doing dishes.
40. Tasting and nibbling on the food while cooking.
41. Baking cookies, pies and cakes more often than at holidays.
42. Always having candy in dishes for guests, but eating more of it themselves.
43. Buying unhealthy snack items for the kids but eating it themselves.
44. Not having vegetables and/or fruit with each meal.
45. Serving more carbohydrates than any other food group for meals.
46. Thinking dieting -- not total lifestyle change -- will lead to lasting weight loss.
47. Not visualizing themselves actually living a healthy lifestyle.
48. Not taking vitamins and proper supplements.
49. Consuming fast food on a regular basis.
50. Waiting for tomorrow to get started rather than RIGHT NOW!
If you see yourself in any of these mistakes, then it is time to change. After all, what do you have to lose?!
50 mistakes made by dieters
1. Going on a diet that is NOT a manner of eating that can't be adhered to for life.
2. Believing they can eat cabbage soup every day.
3. Obsessing over counting calories.
4. Weighing in more than once a week.
5. Not drinking enough water.
6. Drinking sugar-laden drinks, such as lemonade, sodas, gourmet coffees, fruity blends, etc.
7. Eating more bread, pasta and potatoes than proteins, lean meats, fruits and vegetables.
8. Consuming processed foods more often than fresh foods.
9. Taking the benefits away from vegetables and fruits by overcooking them.
10. Having a negative, defeatist attitude.
11. Blaming others for their shortcomings.
12. Being quick to judge.
13. Not having a plan.
14. Not being aware of the nutritional benefits or harm of what they consume.
15. Finishing every last bite even after they are full.
16. Going back for seconds.
17. Eating at all-you-can-eat buffets and getting their money's worth.
18. Skipping breakfast.
19. Starving all day, thinking it’s the only way to lose weight.
20. Bingeing after falling off the wagon and then waiting until tomorrow to get back on track.
21. Thinking they are genetically destined to be fat.
22. Not believing they have the ability to change.
23. Confusing fat with a personality trait.
24. Thinking they are unattractive.
25. Not living each day to the fullest. Thinking that will come when they are thinner.
26. Wasting time.
27. Not finishing tasks they start.
28. Postponing tasks that need attention.
29. Rationalizing.
30. Thinking pills, powders or potions are more powerful than they really are in realizing weight loss.
31. Thinking of exercise as a must do or chore.
32. Not scheduling exercise as a vital part of their day or week.
33. Indulging in alcohol often.
34. Watching sports rather than participating in sports.
35. Watching television more than one hour a day.
36. Not giving much attention to personal hygiene or appearance.
37. Refusing to read self-improvement materials on a regular basis.
38. Giving up and resigning to being fat.
39. Finishing the food off others' plates while doing dishes.
40. Tasting and nibbling on the food while cooking.
41. Baking cookies, pies and cakes more often than at holidays.
42. Always having candy in dishes for guests, but eating more of it themselves.
43. Buying unhealthy snack items for the kids but eating it themselves.
44. Not having vegetables and/or fruit with each meal.
45. Serving more carbohydrates than any other food group for meals.
46. Thinking dieting -- not total lifestyle change -- will lead to lasting weight loss.
47. Not visualizing themselves actually living a healthy lifestyle.
48. Not taking vitamins and proper supplements.
49. Consuming fast food on a regular basis.
50. Waiting for tomorrow to get started rather than RIGHT NOW!
If you see yourself in any of these mistakes, then it is time to change. After all, what do you have to lose?!
Wednesday, August 02, 2006
Always eat more than 1200 calories a day!
A 5'2" 19 year old female weighing 100 pounds (which is WAY too small anyways but this is the example given)... needs 1,200 calories to just sit around all day and do nothing. This is how it's broken down (scientifically)
-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)
You should also think about calorie cycling. You see the human body adapts to our environment and to our lifestyle. So if you eat the same caloric intake each and every day, the body adapts. So you need to stay one step ahead of the body. On a cardio day, decrease your calories by 200, and the next day increase it by 200. Do this a couple of times per week, and hopefully you will avoid the dreaded plateau. Besides you are moving away from needing to focus on fat loss, now you should focus on keeping the muscle mass and growing it. At 5'5 and 17% body fat, your "weight" includes alot of lean muscle. So your BMI may not be accurate.
Muscle is called "active tissue" because it requires a lot of energy to maintain itself. In fact, every pound of new muscle you add to your body will burn about 60 calories per day. That can really add up. Look at the chart below:
By adding just 10 pounds of muscle to your body, it will burn off 62 pounds of fat over the next year! And it will keep burning those extra calories year after year. That means that when you've lost the fat, you can eat a lot more and not gain back the fat. Also, with less fat and more muscle, your body will have the lean, toned, fit look that every man aspires to.
So by combining aerobics with strength training, you can transform your body in the shortest possible time, and keep it lean and muscular year round without starving yourself on a low-calorie diet.
-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)
You should also think about calorie cycling. You see the human body adapts to our environment and to our lifestyle. So if you eat the same caloric intake each and every day, the body adapts. So you need to stay one step ahead of the body. On a cardio day, decrease your calories by 200, and the next day increase it by 200. Do this a couple of times per week, and hopefully you will avoid the dreaded plateau. Besides you are moving away from needing to focus on fat loss, now you should focus on keeping the muscle mass and growing it. At 5'5 and 17% body fat, your "weight" includes alot of lean muscle. So your BMI may not be accurate.
Muscle is called "active tissue" because it requires a lot of energy to maintain itself. In fact, every pound of new muscle you add to your body will burn about 60 calories per day. That can really add up. Look at the chart below:
The Fat Burning Effect of Muscle
| Pounds of New Muscle | Pounds of fat burned per month | Pounds of fat burned per year |
| 1 | 0.5 | 6 |
| 3 | 1.5 | 19 |
| 5 | 2.6 | 31 |
| 10 | 5.1 | 62 |
| 12 | 6.2 | 74 |
| 15 | 7.7 | 93 |
| 20 | 10.3 | 123 |
By adding just 10 pounds of muscle to your body, it will burn off 62 pounds of fat over the next year! And it will keep burning those extra calories year after year. That means that when you've lost the fat, you can eat a lot more and not gain back the fat. Also, with less fat and more muscle, your body will have the lean, toned, fit look that every man aspires to.
So by combining aerobics with strength training, you can transform your body in the shortest possible time, and keep it lean and muscular year round without starving yourself on a low-calorie diet.
More info on exercise and calories
The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!
There are two schools of though when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:
Slow & Steady Cardio
* Long duration (45min - 1 hour)
* Low intensity
* Burn fat and not carbs
* Preserve joints
High Intensity Cardio
* Short duration (20min - 30min)
* High intensity (interval training)
* Burn tons of calories & rev up your metabolism throughout the day
* Treat cardio like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.
Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.
There are two schools of though when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:
Slow & Steady Cardio
* Long duration (45min - 1 hour)
* Low intensity
* Burn fat and not carbs
* Preserve joints
High Intensity Cardio
* Short duration (20min - 30min)
* High intensity (interval training)
* Burn tons of calories & rev up your metabolism throughout the day
* Treat cardio like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.
Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.
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