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07 Aug 2007

Best cardio for weight loss
Hi

Iam overweight with 15kg ... This is due to stopping the old cancer stick and having top find a substitute. Iam 25 years old weight 93kg's and am 1.77m. Ive been in the gym for about 3 weeks now.
I havent doen excersise in about 5 years. Always at around 83kg but now ballooning at 93kg cause of the kicked habit.

My current workout includes 15min at 8.4 on the treadmil. a 10min cycyle and a 10 minute row. Iam also trying to keep the fat, sugar and starch to a minimum. 4 times a week

Am I on the right track and what else can I do. I really enjoy beer but will stop that if need be.

Please advise ...
Answer 382 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

HI Billy

Well, firstly, well done on kicking the habit. I hope your new-found healthy lifestyle pays dividends for you, I'm sure it will (it has already).

I think you're on the right track. Remember that it's diet and not actually exercise that is initially most important. Studies have shown that diet is most effective for weight loss, but if you DON"T do exercise, then the weight loss is not sustainable. in other words, people who diet only tend to lose a lot of weight, but then put it back on. People who exercise and diet can lose weight and keep it off, though it might take longer and be more gradual. There is no doubt that the combination is better though...

So diet is first port of call - I would suggest seeing a dietician and getting some advice. You don't need to be radical - a beer will be fine, provided it's in moderation. Military style diets don't work - they are not sustainable. So sensible eating is the way to go and a dietician can help with that.

As for exercise, I think that the focus at the moment is correct - cardio. The weight training is important, yes, but probably only one out of 4 or 5 days for now. later on, as you get nearer that target weight, then weight training becomes more important and you can look at changes there - it helps keep the weight off. But for now, cardio is good.

I think that your cardio so far is fine - good variety, good total duration and the intensity is probably what you would describe as moderate to steady? If so, then all good. As time goes by, I would increase the total length to 45 minutes, and the intensity will increase automatically, as you get fitter. You'll also starting finding that you enjoy certain types more than others - these are the ones you focus on and concentrate on. So if you really enjoy cycling, then make that 20 or 30 minutes, even the whole 45 if you'd like, and do the others for a bit of variety.

But it seems good, keep it up!
Ross
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