Everything has been crazy lately and then I couldn't get to my excercise bike, but I got access to it again I can adjust the intensity of it. I was wondering if I make it harder will it burn more calories? I havn't gained any weight since I stopped excersing (225-235) but I still want to get down to 190. I was figuring around 5 miles atleast a day on it. Is that enough or should I push it up more? Its going to kill me at first because of my cig smoking, but I dropped those a week ago and havn't had one sense. I'm going to be working with my dumbbells every other day (Any one have a link illustarting differn't dumbbell excercises?) and then with my bench when I get it cleaned up (Less than a week) ... How should I lift? Set a decent weight and hit it till I'm tired, rest, then do it again? (Want to firm up my arms for right now) Also, does cardio in the morning (Before breakfast and all) burn that many more calories then any other time? Thanks
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Okay.. I'm back
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Yeah, if I increased the intinsity I was going to keep it the same distance or timeSo anytime that I want. Okay thats good! I wasn't looking forward to waking up 45 minutes earlier Alright.. Cool! Thanks.. I wanted to make sure I still had everything down before I started
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Different cardio works better for different body types. Sprinting full-out in short bursts for 10 minutes would work better for endomorphs to burn fat as would slow & steady cardio for 45 minutes. If you plain on lifting weights, the extra muscle you gain will burn access fat. If you do cardio for extended periods of time you will start burning muscle as well as fat. Cardio releases cortisone into the bloodstream & anyone who knows basic science will tell you that cortisone reeks havoc on muscle tissue! You want to keep you cardio sessions short & intense if you're main goal is to KEEP the weight off. Sure you can lose weight by running long periods at a time, but you will lose muscle mass along with fat. You're metabolism will slow, & after a while you'll find that you cant stop doing cardio or the weight will poor back on.Cardio in the mornin does work better. Some studies have shown that this also burns muscle, but I believe if you keep your cardio short & intense & have a proper diet this is the best way to do it. This method worked the best for me.
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My main goal is to keep the weight off, but I also want to pack on some muscle in the future, but the fat first. So I will just put the intesity up on the excercise bike and do it for a short amount of time (10-15 minutes a day) and do my weights everyother day. I got access to my weight bench now! YaY! I just cleaned it all up. How should I lift? My main goal is to get the fat off first, then focus on musle. Just use a small amount of weight (using my bench) and put out 50 reps? Rest and do it again? or what? I do have one last question: The short, but intense and the weights will help me lose my gut.. Right? I want to lose some in my face too (Dont have a double chin, but its pudgy)-Thanks
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first off you should never do any weight more than 20 reps. If you can then the weight is extremely too light, and you're doing nothing for muscle growth, muscle tone, or strength. "Light weight high reps will get you cut" is a myth. All high reps will do is add edurance & give your muscles a quick pump.You need to do a basic "maintainace cycle". You do medium weight for medium reps just to try to keep the muscle you have while you're trying to diet and lose weight.Cardio will make you lose weight everywhere on your body. You cant spot reduce. However the spots that generally gain fat the easiest will be the last for the fat to leave. Another words if your face & gut look like it gains fat the easiest, those will most probably be the last places you'll lose weight.Sexpot, 30 minutes of cardio is about average. I tell most of my female clients to perform cardio for that amount of time. A weight trainer should never perform steady cardio for more than 45 mins at a time.
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You know, thats a good idea. If I don't have any homework, I could do that. Thanks for the idea and Thanks Powerlifter for the help
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np bro.
and sexpot, very good idea. Exercise is the perfect way to take out frustration. When I'm mad I always lift heavier weight until I finally calm myslef down.