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Your Favorite Weight Loss / Fat Burn Exercise ??

I am revamping my exercise regime and trying to get the right balance for optimal weight loss through fat burn and am at a bit of crossroad.

I would love to know
1 - What is your fave cardio workout (elliptical / tread / ?)
2 - How long do you do it for?
3 - How many times / week
4 - How many resistance / weights days do you have?


Wed. Feb 20, 5:56pm

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I absolutely love doing the elliptical machine. I do it for 30 minutes 5 days a week. I find myself trying to constantly improve my distance. Once I'm comfortable with the time, I just up it 5 more minutes. I lift weights 3 to 4 times a week, but I try to alternate between lower and upper body. At least 1 day I do whole body. Another way is to change it up. Try a new work out dvd or a new machine. It actually helps, because you end up using different muscles and get a more varied workout.

Wednesday, February 20, 2008, 9:15 PM

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Is anyone increasing fruits and vegetables or is everyone keeping the usual.
I have 4 fruits and 7 vegetables and I'm wondering if I should add more vegetables

Wednesday, February 20, 2008, 9:57 PM

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1- Treadmill for walking and running
2- About 40 miles a week, on average 90 mins a day
3- Six days a week
4- Three weight sessions + 1 yoga class (it's a type of resistance training)

To 9:57... no you "shouldn't" eat more, but you can if you want to. Just make sure you're getting a variety so that you don't OD on certain vitamins, and keep an eye on the starchy ones.

Wednesday, February 20, 2008, 10:27 PM

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9:57

What does your question have to do with exercise?

Thursday, February 21, 2008, 2:10 PM

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I get grrrrreat, fast results with the Body For Life Program.....

3 20 min. HIIT cardios per week and 3 lifting days per week. 1 day no exercise.

Their Upper Body lifting program is 6 sets of: 12,10,8,6,12 and 12 chest and then do the same for shoulders, then triceps and then biceps.

Their Lower Body lifting program is 6 sets of: 12,10,8,6,12 and 12 quads, hammies, calfs and abs.

Their website has all the detail of the workouts. I lost two dress sizes in 4 weeks!

Friday, February 22, 2008, 7:07 AM

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Wow

Thanks 7:07 exactly what I was looking for.

Friday, February 22, 2008, 8:51 AM

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I have had great results with the following (so great that after doing this for a year, I am in the "elite" category on my Polar F11 heart rate monitor, with my VO2 measurement of 51 being equal to an "elite" fit 24 year old female - and I'm 35! Don't mind me patting myself on the back, here.) I am very toned & look pretty good in a swimsuit. Still dieting as I'd like to drop another 1/2 size/5 lbs - I admit, this is mostly psychological... anyway, here's the info - good luck!

5-6 days/week 45-60 minutes of cardio machines (elliptical or ARC trainer -the latter is AMAZING - full range of lower body motion so it hits your entire leg & butt, with a wide range of difficulty and inclines - but harder to find in gyms; mix in bike to keep the knees strong but it can be harder to burn cals on this as you're not supporting your body weight) with sprint intervals each 2 to 4 minutes.

2-4 days per week before the cardio workout, do HIT (High Intensity (weight) Training - not to be confused with HIIT, which is a similar principle) before cardio. The weight segment takes max 20 minutes per workout, alternate upper and lower days (e.g., day 1 lift lower, day 2 lift upper body, do abs both days). Trick w/ HIT is one set per exercise to your failure point, which should genereally be between rep #10 and #15 (it does take a few weeks to figure out what the right weight you should be using). It is tough psychologically but you see the difference on the bod quickly.

My weight lifting exercises - all are on machines except abs and Arnold presses):
For Upper body - mix the order up every few workouts so you don't get muscle memory. Note that you should try to keep alternate pushing and pulling exercise (e.g., chest press then row, not chest press then shoulder press).
Bicep curl
Arnold shoulder press (works rotator cuff - important for women!)
Lateral raise (works shoulders)
Low lat row (works your whole back plus biceps)
Chest press
Abs (on a balance ball)
Back extension (works lumbar - use perfect form on this one!)

For Lower body:
Leg curl (works hamstrings)
Leg press (works hamstrings, quads, gluts - I do the lateral hip sled for this - less strain on the back & knees vs. the incline one, etc.)
Glut machine (if I had good knees I'd do lunges...)
Calf raise
(also, if I had good knees, I would also do the leg extension, but mine are crap so I do physical therapy exercises that use my quads instead)
Abs (on a balance ball)

No breaks between weight exercises! This really gets the heart rate going. If you do it this way you also burn big cals.

For more on HIT, this is the guy the wrote the book (literally - my dad gave it to me a few years ago, Maximize Your Training by Matt Brzycki, http://www.amazon.com/Maximize-Your-Training-Matt-Brzycki/dp/0844283177/ref=pd_bbs_sr_4/102-4899454-1007365?ie=UTF8&s=books&qid=1180481428&sr=8-4). He's out of Princeton (the athletic trainer or something there?).

Friday, February 22, 2008, 1:00 PM

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P.S. besides quickly getting you in shape and getting your heart rate up, HIT does less damage to your joints than other weight training (e.g. circuit, etc.) because your reps are limited and you are only doing 1 set. By the way, I am not a hulk with huge muscles - I'm a size 6/Small (at 5' 6" tall) and while I don't think this is "tiny" in today's age of nymphs, because I'm so toned, people give me the comment all the time that I am tiny!!

Friday, February 22, 2008, 1:04 PM

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Thank You !!!!!!!!!!!!!!!
The description of your physique and endurance reminds me of a woman at the gym, who I have envied from day 1, and that is what I would love to achieve.

Friday, February 22, 2008, 1:28 PM

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