What is best way to loose weight and tone up at gym?

Question

At the moment i do 45 mins on cross trainer every other day on random programme. Is this effective? Also i am not sure what my heartrate should be as the guide on the machine say for cardio it should be 160 but mine is often around 170 but i feel fine. I am 94kg, 5ft 8 and 26 years old. Any help is much appreciated.

Answer 1

i didnt get your point

Answer 2

If you are 26, your theoretical maximum heart rate is 194. 160 is a little over 80% of that. The difference between under and over 80% maximum is aerobic and anaerobic activity. It is more difficult to keep up anaerobic activity for a long stretch of time and you burn more carbohydrates that this intense activity requires. You burn a higher % of fat at lower heart rates. Of course, you are burning more calories at the higher intensity and you will eventually lose more weight this way, but some people prefer to concentrate on the type of energy utilized rather than the end goal of cutting calories. It is a bit like saying I'd rather get 9 $1 bills as opposed to one $10 bill because it is so much more.

If you feel fine at 170, that is a good sign as fit people can handle that and unfit people can't.

Answer 3

The best way to lose weight is to use a mix of cardiovascular and weight training combined with a sensible diet.

I know weight training sounds odd but by increasing your muscle mass you will reduce your waistline, keep excess weight off by burning more calories just living and feel better.

A good and effective guide for cardiovascular exercise is can you hold a conversation or sing a song while you are exercising. If you can't you are working too hard and your body is running on its anaerobic system.

For weight training make up a circuit that exercises all the big muscle groups such as squats, bench press, shoulder press, leg press, lat pull downs, seated rows. Don't worry about arms as you will exercise these with the others. Do 3 circuits of your exercises with no rest between each exercise and 2 mins between circuits with a weight you can lift comfortably but with some effort.

If you do CV on day 1 and weights on day 2, take day 3 off, do CV on day 4 and weights on day 5 and take days 6 and 7 off you'll find the excess fat will soon melt off. And muscles will appear as if by magic.

As for diet, ignore the fads and stick to a good balanced diet. Try to increase the amount of fruit and veg and reduce the amount of refined carbohydrates (such as white bread) while keeping the unrefined carbs (wholewheat bread, pasta etc). Keep your comsumption of saturated fats down but go on and enjoy a good lean steak if you want as you need the protein to build the muscle. Cheese and milk are also a valuable source of protein and the calcium can help shift the fat, just don't overdo it.

Finally drink plenty of water as this will keep you hydrated and stop you snacking. Many people mistake dehydration for hunger and eat when they should drink. Around 2 litres of water a day is ideal. A water bottle on your desk is the easiest way to increase your intake.

It would be worthwhile speaking to a fitness trainer to make the most of the equipment and to get a fitness test done. Especially if they can give you an idea of your body fat percentage. That way you can work on getting your fat % down rather than going on the weight alone. Muscle weighs more than fat but takes up less space so you can still be 94kg but look much slimmer and be much fitter. Use the tape measure rather than the scales and give yourself a realistic goal, say get into a pair of jeans one size smaller by Easter rather than lose 10kg and don't be afraid to reward yourself when you achieve it.

Finally try to get a friend along to join you. By pushing each other you will stick to your plan and you'll not have the excuse to not go the the gym as you'll be letting your friend down as well. Plus its more sociable when you have someone you know there.

Answer 4

the best way to lose weight is sit ups but you must do them correctly start off with 5 and then do a few more each time you go, you will get to the point were you are doing 200 per session stop at that but also watch what you eat if you are really in to it about it eat boiled chicken and boiled rise and lots of water do not starve yourself good luck

Answer 5

get a personal trainner my mum has one and the trainner she has got is brill they tell you what is best for you and tell you your limits so that is my advise

Answer 6

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