More like 20-30 minutes. Walk a minute, sprint for 2, then repeat.
It's like something called HIIT. Do a google search. It forces your body to burn calories at a fast rate. If you do continuous cardio for prolonged periods, your body senses a state of famine and reduces your metabolism. If you go long enough, your body may even burn muscle and fat.
However, if you're really out of shape, HIIT is not for you. You need to be in decent shape to do it safely.
In that case, do eliptical machines and keep your HR between 140-160 for like 40 minutes a day. No breaks.
Do what I did last summer.
1) Get 3 infections
2) Don't eat since it's hard and painful.
3) Lose 20 lbs and 3 inches off your wait
5) Profit!!!
1) Get 3 infections
2) Don't eat since it's hard and painful.
3) Lose 20 lbs and 3 inches off your wait
5) Profit!!!
Run three times a week for 30 minutes, keeping your heartrate up but not racing. Then do two abdominal exercises that work two different parts of the abdominal muscles. Say crunches and reverse crunches, or crunches and leglifts or sit ups and leg lifts or whatever. Do 4 sets of 20-30 reps each, concentrating on clenching your abs throughout the entire motion.
Don't jerk and don't swing your legs or torso. Use controlled motions squeezing your muscles the whole way. You should feel burn starting at like 20, if you aren't feeling it you're doing it wrong. Repeat! HIIT works well but you need to work up to it sometimes if you don't work out often.
Don't jerk and don't swing your legs or torso. Use controlled motions squeezing your muscles the whole way. You should feel burn starting at like 20, if you aren't feeling it you're doing it wrong. Repeat! HIIT works well but you need to work up to it sometimes if you don't work out often.
Go to www.fitday.com and keep track of your diet. You need to create a small caloric deficit to lose fat, and you need to know how many cals you are eating in a day to know if you should reduce them.
Without knowing your height, weight, and bf% I can't say how many calories you should be eating but if you find that you aren't losing weight after a few weeks at a given calorie level, drop your daily cals by 200.
Also as others said it helps to do cardio. I am also a fan of the high intensity type.
As for ab work, you need to work the abs with resistance. Doing 100 situps a day isn't going to do anything. If you want them to grow you need to treat them like any other muscle. If you have a gym membership then I would recommend doing weighted cable crunches or crunches on a decline while holding a weight over your chest. You can read about how to do the cable crunches here:
http://www.ast-ss.com/training/exercises/execution.asp?bp=Ab&pn=9
Without knowing your height, weight, and bf% I can't say how many calories you should be eating but if you find that you aren't losing weight after a few weeks at a given calorie level, drop your daily cals by 200.
Also as others said it helps to do cardio. I am also a fan of the high intensity type.
As for ab work, you need to work the abs with resistance. Doing 100 situps a day isn't going to do anything. If you want them to grow you need to treat them like any other muscle. If you have a gym membership then I would recommend doing weighted cable crunches or crunches on a decline while holding a weight over your chest. You can read about how to do the cable crunches here:
http://www.ast-ss.com/training/exercises/execution.asp?bp=Ab&pn=9
I do this 1 week out of every month. It hurts a lot, but it gets the job done.
http://www.musclemedia.com/training/BootCamp.asp
http://www.musclemedia.com/training/BootCamp.asp
purbeast0
No Lifer
- Sep 13, 2001
- 52,855
- 5,727
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