Need to burn fat.

[Groov]

After reading through some posts and posting some, I think I might not be doing the right stuff to burn fat.

Im 19 years old 5'11 215 (I used to be 135 at this height but i looked anarexic, stupid ritalin took my apetite away and sped up my metabolism but now im off it and gained alot of weight) And i want to get down to around 175-180.

My routines been different everyday for the past week. but heres mainly what ive been doing.

5 minutes of running(used to be able to do 2.2 miles non stop but now only can handle 5 minutes for starters)
20 minutes on Exercise bike( I can handle longer time on bike because doesnt affect my asthma as much and takes less breath away)
50 push ups 50 situps(i know its not much :/ )

I know my routine isnt very much , and im not even sure if its good for burning Fat.

Is anyone able to help me set up a routine thats better or make any suggestions of what else to do?

[B.A.]

The most "effective" range for burning fat is 50-60% of your Maximum Heart Rate (MHR). You can still burn calories and lose weight working at a higher intensity, though alot of members of the public do not yet have the cardiovascular performance to participate in a high intesnity workout.

Take the number 220, and subtract your age (round it up to 20)

220-20=200 Beats Per Minute (BPM)

200 is your theoretical MHR.

100 is 50% of your MHR
120 is 60% of your MHR
140 is 70% of your MHR
160 is 80% of your MHR
180 is 90% of your MHR

Your Training Zone will be 100-120 Beats Per Minute - some cardio machines have handles that you grab onto and record your heart rate as you train, though you can also wear the chest strap and watch to monitor your heart rate as you train (providing your gym has them). This level of intensity shouldn't put that much of a strain on you - you should be able to carry out a conversation and shouldn't be sweating much at this intensity.

Working at a relatively low intensity (50-60%) means that you the duration of your activity will have to be reasonably long (minimum of 45 minutes) and if possible performed 6 times a week (risk of injury is low due to low intensity level).

Take your pick of machines - treadmill, stationary bike, rowing machine, cross trainer or stepper: All of these machines will require you to work at a consistent level of intensity. You can rotate the machines each day so as to help diminish tedium onset and also improve your muscular endurance for different muscle groups.

What do you feel about this? - all input from yourself helps members gauge your reaction to any advice given so that future suggestions are better suited to your needs.

- B.A.

[Groov]

thank you for the reply.

My only problem is I have no access to a gym, no license yet, taking drivers Ed atm.

Only think i have access to is: Running outside/inplace Situps/pushups Stationary bike(very old one)

cant think of other activitys that would burn fat.

[B.A.]

You could make up your own circuit training program using own body mass exercises or low cost equipment. A few exercises: burpees, squat thrusts, press ups, dips, squats, ab movements (crunches/ sit ups), shadow boxing, skipping, step ups and stride jumps (using a solid raised platform), lunges.... there must be dozens of different exercises that you can do to supplement your exercise bike and road running.

If you do like the idea of circuit training, make say 6-8 different stations (different activities), spend 30 seconds on each station, and take a 1-2 minute rest at the end of each circuit (when you have completed all 6-8 stations). Make sure to vary exercises i.e. lower body stamina (squat thrusts, burpees or skipping) followed by upper body resistance (dips, sit ups and press ups) followed by lower body resistance (squats, lunges) followed by upper body stamina (shadow boxing). This ensures that you can work at a high intensity level for a longer period of time. Google search any of the movements that you don't understand.

- B.A.

[Groov]

ok thank you very much.


what are burpees though.

[B.A.]

Burpees:

http://www.bodybuilding.com/fun/wiggy2.htm

Google search for different variations. Pity I am unable to just show you (it would take like 3 seconds and be a fraction of the hassle, lol)

- B.A.

[Jakanden]

Prison Burpee's are rough
http://www.geocities.com/rutgerseskrima/art_prison.html

Its a very good workout though and one I do often since i dont have much time for gym lately (Two jobs and studying)

[Octagon]

Originally Posted by Groov

Is anyone able to help me set up a routine thats better or make any suggestions of what else to do?

Exercise can definitely be a good fat burner but activities alone can never take the place of getting your nutritional house in order. Do some searches/browsing here. There are a lot of great 'intro to nutrition' threads here that range from broad overviews to (sometimes painful) detailed breakdowns.

[Groov]

Exercise can definitely be a good fat burner but activities alone can never take the place of getting your nutritional house in order. Do some searches/browsing here. There are a lot of great 'intro to nutrition' threads here that range from broad overviews to (sometimes painful) detailed breakdowns.

yea ive done some research and Ive got a 6 week plan to slowly trick your body into craving nutritional things and eating better.

starts out by eliminating all junk food from diet for the first week.
then not eating 3 hours before you goto bed....


and so on.


I just gotta figure out what to eat for the 5-6 meals a day.

[Bravo]

Forget the mythical "fat burn zone". Try H.I.T.T. cardio or MAX-OT cardio. Do a search on this forum. Remember to start out slowly and work your way up in intensity as your cardio ability increases.

[B.A.]

Originally Posted by Bravo

Forget the mythical "fat burn zone".

Let's not go around making broad sweeping statements such as dismissing "the fat burning zone" as a myth Different levels of intensity do influence which particlar energy systems are used and in which ratios.

- B.A.

[Octagon]

Originally Posted by B.A.

Let's not go around making broad sweeping statements such as dismissing "the fat burning zone" as a myth Different levels of intensity do influence which particlar energy systems are used and in which ratios.

- B.A.

Well, yeah, that's true but only to a point. Proponents of the 'fat burning zone' tend to focus exclusively on what happens during the workout itself and that can be a bit misleading. I mean, if I'm trying to lose fat do I really care whether it's burned during the cardio session itself or burned afterwards as the body tries to replace lost glucose and glycogen? I dunno, I think I'd be more interested in the net effects over the course of the entire day.

[CJNY]

Originally Posted by Octagon

I dunno, I think I'd be more interested in the net effects over the course of the entire day.

Right on the money. I have done extensive "fat burn zone" cardio - as much as 14 hours in a single day. It works to an extent. I also have quite a bit of experience with losing fat via interval training. It works better.

Lower intensities have their place for people new to a particular exercise and work well as a supplement to higher intensity work for most anybody, but these days I would never try to lose fat without some high intensity work. It simply works much better for me and, I believe, most people.

[B.A.]

I certainly agree with both of you - I've stated numerous times that I prefer high intensity and/ or interval training for CV and fat loss as opposed to low intensity.

When working in the fitness suite though, where the majority of clients don't possess a high (or even adequate) level of CV performance like you two (and are also obese), imposing the merits of the "fat burning zone" and "low intensity CV work is wonderful" to the unconverted is the only way to go, heh.

Low intensity work also has its place both in CV and resistance training when you are sore after a high intensity work out the previous day and need to "flush out" the impurities in your muscles and pump them full of oxygen and blood.

- B.A.

[CJNY]

Originally Posted by B.A.

When working in the fitness suite though, where the majority of clients don't possess a high (or even adequate) level of CV performance like you two (and are also obese), imposing the merits of the "fat burning zone" and "low intensity CV work is wonderful" to the unconverted is the only way to go, heh..

I used to think this as well. Then I began to see the impressive results obtained by a sizable number of overweight folks using intervals, many on the Body for Life plan. This caused me to re-think my feelings on the matter.

I still believe that low intensity work is a good way to go for the very overweight in a lot of cases. Injuries and other personal circumstances always have to be considered. Some simply don't want to breath hard and there isn't much else you can offer these folks. But if you can convince then to do it, intervals can work wonders even for the very unfit.

Originally Posted by B.A.

Low intensity work also has its place both in CV and resistance training when you are sore after a high intensity work out the previous day and need to "flush out" the impurities in your muscles and pump them full of oxygen and blood.

No doubt about it - good of you to point that out.