question about how long to run/jog for weightloss

[zixxer]

I've gotten to be about 20lb overweight.... I've been on a fairly strict chicken/salad/lean beef diet... and can't seem to shed more than like 3 or 4 lbs over a 3 week period.. I'd like to see somewhere closer 3-4lb a week.. if possible... I had not been excersizing... and my job is pc related... so little activity there.

I started 'jogging' on a treadmill last week. I don't know if this relates to MPH or not, but I would jog/brisk walk at 3.7, and 'run' at 5... alternating every 5 min for 25 min.

Is doing that 3 times a week sufficient, or what?

EDIT::::::::::::::

Okay I've realized that 4lbs a week is unrealistic.. I'd like to lose as much as is healthily possible. Muscle-wise I'm fine, but fat-wise I've got too much. I'm trying to keep eating protein (sirloin steak every now and then, etc) to avoid muscle loss while losing weight.

I'll change the routine to 30 min a day mon-fri. How does that sound?


EDIT:::::::::::::::::

is it better to excersize early in the morning (before/after breakfast) or around 5pm, or later like 10pm?

 

[drd55]

geekfitness.com :thumbsup:

 

[shortspanishguy]

jog at 65% of your max HR. A rough estimate of Max HR is 220 - your age. I would do this for 30 min at LEAST 3 x a week, preferably 5.

 

[d3n]

Just get to about 70% max heart rate and keep it there.. walk fast /running for about 25-40 minutes at least 3 times a week and eat balanced meals. Drink lots of water too.

I guess its no miracle cure but it works for me.

 

[ElFenix]

30 minutes a day, every day.

you can't get rid of 3-4 lbs per week and stay healthy. you'd be anorexic at that point.

the biggest calorie deficit you can do and maintain health is 1000 calories a day. 3500 calorie deficit is 1 lb of fat. so at most 2 lbs per week is healthy.

 

[zixxer]

Originally posted by: ElFenix
30 minutes a day, every day.

you can't get rid of 3-4 lbs per week and stay healthy. you'd be anorexic at that point.

the biggest calorie deficit you can do and maintain health is 1000 calories a day. 3500 calorie deficit is 1 lb of fat. so at most 2 lbs per week is healthy.

okay I'll switch to every day then...


I have no way to continually measure my heartrate though... I'm 21 btw

 

[SludgeFactory]

uh, a consistent 3-4 lb/week is probably not a great idea if you're only 20 pounds overweight, the less fat you have to lose, the more muscle gets axed. Maybe if you were 60+ lb over.

Cardio 3X a week is hardly enough to make that happen, unless you're measuring your food out with thimbles.

 

[desteffy]

you do not want to lose it so fast, its not good for you. Your routine seems ok, maybe pick it up as you get more in shape and it gets easier for you and/or pick up an extra day or two a week

 

[radioouman]

30-50 minutes of jogging a day is good.

 

[screw3d]

Why not throw in some weight training? Increased metabolism = :thumbsup:

 

[zixxer]

Originally posted by: screw3d
Why not throw in some weight training? Increased metabolism = :thumbsup:

I already really have no time to even run everyday... let alone weight train. Muscle isn't an issue.. I weigh 195, and can bench 200, without lifting weights all the time or anything. Maybe it runs in the genes... or something... unfortunately easily gaining weight runs in the genes as well... lol

 

[blackdogdeek]

Originally posted by: armatron

Originally posted by: screw3d
Why not throw in some weight training? Increased metabolism = :thumbsup:

I already really have no time to even run everyday... let alone weight train. Muscle isn't an issue.. I weigh 195, and can bench 200, without lifting weights all the time or anything. Maybe it runs in the genes... or something... unfortunately easily gaining weight runs in the genes as well... lol

the suggestion to weight train isn't just to gain muscle. the more muscle you have, the more calories you burn due to increased metabolism. the more calories you burn, the more weight you lose trying to sustain that muscle through the normal course of the day.

that's why they are recommending weight training.

imo, a combination of weight training and cardio(running in your case) is the ideal. start out at 20-25 mins per cardio session until you can go that whole time jogging(no walking) and follow the guidelines for your target heart rate that others have posted. then gradually increase that time by 5 minutes till you can do that, etc.

 

[zixxer]

Originally posted by: blackdogdeek

Originally posted by: armatron

Originally posted by: screw3d
Why not throw in some weight training? Increased metabolism = :thumbsup:

I already really have no time to even run everyday... let alone weight train. Muscle isn't an issue.. I weigh 195, and can bench 200, without lifting weights all the time or anything. Maybe it runs in the genes... or something... unfortunately easily gaining weight runs in the genes as well... lol

the suggestion to weight train isn't just to gain muscle. the more muscle you have, the more calories you burn due to increased metabolism. the more calories you burn, the more weight you lose trying to sustain that muscle through the normal course of the day.

that's why they are recommending weight training.

imo, a combination of weight training and cardio(running in your case) is the ideal. start out at 20-25 mins per cardio session until you can go that whole time jogging(no walking) and follow the guidelines for your target heart rate that others have posted. then gradually increase that time by 5 minutes till you can do that, etc.

okay... well I have exactly 30 min to workout.. this is inbetween work and school... so unless I start leaving work early (which I will if I HAVE to, then it's gotta be within the 30min timespan... so is 20min cardio (jogging/running) and 10 min of general weightlifting better than 30 min running?

 

[GoingUp]

elliptical machines are better for calorie burning

 

[zixxer]

Originally posted by: Gobadgrs
elliptical machines are better for calorie burning

okay the place where I workout has one of those... is it like this:

http://images.amazon.com/images/P/B0006U64VI.01.LZZZZZZZ.jpg


if so, should I be doing the *jogging* on that instead?

 

[krcat1]

You need to aim for about 40-50 min of cardio. This includes 5 min of warm-up, and 5 of cool down.

 

[Triumph]

Originally posted by: armatron

Originally posted by: blackdogdeek

Originally posted by: armatron

Originally posted by: screw3d
Why not throw in some weight training? Increased metabolism = :thumbsup:

I already really have no time to even run everyday... let alone weight train. Muscle isn't an issue.. I weigh 195, and can bench 200, without lifting weights all the time or anything. Maybe it runs in the genes... or something... unfortunately easily gaining weight runs in the genes as well... lol

the suggestion to weight train isn't just to gain muscle. the more muscle you have, the more calories you burn due to increased metabolism. the more calories you burn, the more weight you lose trying to sustain that muscle through the normal course of the day.

that's why they are recommending weight training.

imo, a combination of weight training and cardio(running in your case) is the ideal. start out at 20-25 mins per cardio session until you can go that whole time jogging(no walking) and follow the guidelines for your target heart rate that others have posted. then gradually increase that time by 5 minutes till you can do that, etc.

okay... well I have exactly 30 min to workout.. this is inbetween work and school... so unless I start leaving work early (which I will if I HAVE to, then it's gotta be within the 30min timespan... so is 20min cardio (jogging/running) and 10 min of general weightlifting better than 30 min running?

simple, buy a bike and ride it to/from work/school.

 

[zixxer]

Originally posted by: Triumph

Originally posted by: armatron

Originally posted by: blackdogdeek

Originally posted by: armatron

Originally posted by: screw3d
Why not throw in some weight training? Increased metabolism = :thumbsup:

I already really have no time to even run everyday... let alone weight train. Muscle isn't an issue.. I weigh 195, and can bench 200, without lifting weights all the time or anything. Maybe it runs in the genes... or something... unfortunately easily gaining weight runs in the genes as well... lol

the suggestion to weight train isn't just to gain muscle. the more muscle you have, the more calories you burn due to increased metabolism. the more calories you burn, the more weight you lose trying to sustain that muscle through the normal course of the day.

that's why they are recommending weight training.

imo, a combination of weight training and cardio(running in your case) is the ideal. start out at 20-25 mins per cardio session until you can go that whole time jogging(no walking) and follow the guidelines for your target heart rate that others have posted. then gradually increase that time by 5 minutes till you can do that, etc.

okay... well I have exactly 30 min to workout.. this is inbetween work and school... so unless I start leaving work early (which I will if I HAVE to, then it's gotta be within the 30min timespan... so is 20min cardio (jogging/running) and 10 min of general weightlifting better than 30 min running?

simple, buy a bike and ride it to/from work/school.

um. I work like a 2 min ride from home, and school would be like a 2 hour bike ride. work is too close for a 'real' workout, and school is too far to bike

 

[jagec]

Originally posted by: armatron
um. I work like a 2 min ride from home, and school would be like a 2 hour bike ride. work is too close for a 'real' workout, and school is too far to bike

"real" workout or not, biking to/from work will help vs. driving.

 

[Mallow]

gotta be > 30mins I believe

 

[blackdogdeek]

Originally posted by: armatron
okay... well I have exactly 30 min to workout.. this is inbetween work and school... so unless I start leaving work early (which I will if I HAVE to, then it's gotta be within the 30min timespan... so is 20min cardio (jogging/running) and 10 min of general weightlifting better than 30 min running?

how many days a week can you workout?

why not do 3 days of cardio and 3 days of weight training?

on the weight training days just aim for a couple of body parts only. over the course of the week you can hit all the muscle groups.

 

[jEct2]

Originally posted by: krcat1
You need to aim for about 40-50 min of cardio. This includes 5 min of warm-up, and 5 of cool down.

40-50 mins!? That's a LOT. You know that translates into 5~ miles at a jogging pace...

I do about 2.5-3 miles right now. That comes to about 20-30 mins and I feel pretty damn good by the end of it.

[edit]
nvm, i can't read. 40-50 INCLUDING warm-up and cool-down is perfect.

 

[OffTopic1]

Free calorie expenditure chart

 

[FFactory0x]

Jesus when will people get it. Its not how much you run or lift but 90% of losing weight and gaining muscle is in eating. Check out johnstonefitness.com

Eat lots of calories, complex carbs and protien
Eggs, chicken, 100% whole wheat products (whole grain or whole wheat pasta, 100% whole wheat bread etc) Tuna, Oats. You will lose weight in no time. Try and spread out 5-6 meals a day. Your body is like a fire and you must fuel it

 

[Fingolfin269]

Geez. I just do 20 minutes of high intensity cardio and it works out fine for me. I dunno why you guys would waste your time with 40-50 minutes and such.