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05 Apr 2004

Weight loss
Hi there

I am trying to lose about 5 kilograms. I weigh 55 and am 1.55 m tall. I am eating sensibly using Weigh Less principles but am also trying most importantly to get with the programme exercise wise. I am running on the treadmill 6 times a week for 20-25 minutes at a time. I start off at 50% of my maximum, going up every minute until I am at 90% of my maximum, and then go back down to 50%. I do thin 4 times and end off for two minutes at 100 % of my max. I have done this in the past and it works for me.

My question is as follows:
1. Should I at this stage be weigh traning - I really just want to get rid of the fat fast. After a month I thought I could start weights.
2. In your opinion, would this kind of cario workout work for weight loss?

Thanks for help
Answer 300 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Gill

Well done on making these commitments so far, you are doing the right thing!

Now, with regards to the training, I would wait a little, because the cardio is really the best 'weapon' for what you are trying to achieve. Weight training certainly has its place, and at some stage, I know that you will benefit from doing it, but I do think that right now, you are better off putting all your eggs in one basket and doing the cardio. Perhaps once you are down a few kilograms, then you can begin to incorporate weight training, because this will assist in maintaining the weight you've reached.

Now, as for the cardio, the session you are currently doing is quite a high intensity session, and i like that in the training, especially for someone who wants to lose weight. However, having said that, I would suggest that once or twice a week you increase the duration. The best results are achieved when you successfully find the compromise between intensity and duration. So, the high intensity is great, but a longer session might help. What I would suggest is that on 3 days per week, you consider doing a session that is about 40 minutes long. Perhaps do a similar thing to what you are doing now, but spend more time at each workload. For example, you could start at 50% for four minutes, then go to 55%, and so on. The other thing I would suggest is that rather than use your heart rate, try to do it according to speed. An example session then would be to run at 8 km/h for 10 minutes, 9km/h for 10 min, 10 km/h for 10 minutes, and then back down to 8 km/h for the final 10 minutes.


I think that regardless of how you do it, you will benefit from increasing the duration on a few days each week.

Good luck
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