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  • Posted On: 05-11-18, 8:07 pm (EDT) #1

    cardio help

    May 11, 2018, 8:07 pm

    so im overweight by 120 pounds and need to lose weight i looked at the lose weight programs here and none of them fit me since im weak and fat, i am thinking the best way for me to lose weight as a beginner is for cardio and dieting. what should i do cardio wise for losing weight? i noticed on the elliptical i burn more calories in a shorter time frame than on the treadmill, how long should i do cardio for the elliptical and how long for the treadmill per day? which should i do and yes i know i should try getting stronger but my only goal rn is losing weight through cardio since it is something i am capable of doing.

     

  • Posted On: 05-14-18, 12:44 am (EDT) #2

    cardio help

    May 14, 2018, 12:44 am
    Posted by: ThatGamer

    so im overweight by 120 pounds and need to lose weight i looked at the lose weight programs here and none of them fit me since im weak and fat, i am thinking the best way for me to lose weight as a beginner is for cardio and dieting. what should i do cardio wise for losing weight? i noticed on the elliptical i burn more calories in a shorter time frame than on the treadmill, how long should i do cardio for the elliptical and how long for the treadmill per day? which should i do and yes i know i should try getting stronger but my only goal rn is losing weight through cardio since it is something i am capable of doing.

     

    Well I think you need to change your mindset my friend. I bet if you put your mind to it, you would be able to do the fat loss program, even if it's just bodyweight with no dumbbells. Remember that it's about pushing yourself as hard as you can - you don't have to keep up with me, just work at your own pace and challenge yourself.

     

    But anyway, for cardio, it really depends. You just want to be doing enough and eating enough so that you are in a calorie deficit. Ideally I would say do some HIIT cardio and some LISS cardio. HIIT sessions would be 20-25 minutes, and LISS sessions would be 45 minutes or so. That would give you a decent amount of calories burnt, and then just make sure the @mealplan is in order too so that you are in a 250-500 calorie deficit.

  • Posted On: 05-15-18, 3:02 pm (EDT) #3

    cardio help

    May 15, 2018, 3:02 pm

    I would also highly recommend some HIIT cardio. It will give you a chance to build some muscle simply using bodyweight but also get a great sweat and heartrate going. Believe in yourself. Nothing like this is ever easy but you can do it.

  • Posted On: 05-15-18, 3:53 pm (EDT) #4

    cardio help

    May 15, 2018, 3:53 pm

    Hey there, as Scott pointed out the meal plan and calorie deficit is very important. My personal recommendation would be to incorporate low intensity steady state (LISS) cardio for the simple reason that being 120lbs overweight will make it difficult to incorporate advanced cardiovascular activities. Simply walking for 60-90 minutes a day should be satisfactory. No need to beat up your joints, diet is #1 in this case. Given your current bodyweight, you can run a more aggressive cut. You'll find that the leaner you get, the smaller the deficit will be. But right now you should be able to lose weight rapidly without affecting your recovery or muscle mass. So definitely make sure the diet is on point, and get that LISS cardio in. Hope this helps.

  • Posted On: 05-19-18, 11:37 am (EDT) #5

    cardio help

    May 19, 2018, 11:37 am
    thank you everyone
  • Posted On: 05-19-18, 12:45 pm (EDT) #6

    cardio help

    May 19, 2018, 12:45 pm
    Posted by: ThatGamer

    so im overweight by 120 pounds and need to lose weight i looked at the lose weight programs here and none of them fit me since im weak and fat, i am thinking the best way for me to lose weight as a beginner is for cardio and dieting. what should i do cardio wise for losing weight? i noticed on the elliptical i burn more calories in a shorter time frame than on the treadmill, how long should i do cardio for the elliptical and how long for the treadmill per day? which should i do and yes i know i should try getting stronger but my only goal rn is losing weight through cardio since it is something i am capable of doing.

     

    My thoughts are in line with Alex's (Alpha Destiny). 120lbs is a considerable amount of extra weight to carry, and there's a very high probability of injury were you to engage in more intense forms of cardio. A person wouldn't strap a 120lb pack to their back, and then sprint and jump around. Well, unless you're a Soldier or Marine. Trust me on this, my combat load was about 120lbs while in Iraq, I'm 39y/o I have two fused vertebrae, several bulging discs, and arthritis in my hips and knees. Carrying loads as heavy as what you have going on will take a very heavy toll on your body. Walking is the the way to go for now, and as the weight goes down you can increase the intensity of your cardio. The only challenge with walking is the time it takes. From a physics stand point, you'll burn the same calories covering the same distance whether you're walking or running. But with walking, the time will be consdiderably longer.

     

    I'm also of the mindset that you can be very aggressive with your calorie defecit. You have a ton of stored energy to work with, the excess body fat. So, if you make sure you get enough protein, healthy fats, and micronutrients, you can really take your calorie intake as low as you can tolerate. Though, as you lose weight you'll want to start lessing the defecit slowly over time.

  • Posted On: 05-22-18, 7:44 pm (EDT) #7

    cardio help

    May 22, 2018, 7:44 pm
    Posted by: ThatGamer
    thank you everyone

    The community has your back bro!

  • Posted On: 05-26-18, 5:26 pm (EDT) #8

    cardio help

    May 26, 2018, 5:26 pm

    I was pretty overweight at one time and what I did was a 20-30 min full body dumbbell/body weight workout routine 3 times a week. I also did some walking for about half an hour afterwards. I kept my rest periods on my exercises as low as I could to recover. I was very out of shape but you have to push yourself to get better. There is no easy way around a transformation its very hard, and it will test your willpower. It will happen if you really want it. You can do this, in 2-3 years you will look back on it all and be amazed at that mountain you climbed. With nothing but your hard ass effort.

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