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aberkok · 08-24-2007, 08:44 AM

I think 500 is always a good goal. That's the short answer that works for me. I've averaged about 3 workouts a week over the last 8 months. I burn an average of 500 calories each time (sometimes more, sometimes less), and I've lost about 12 lbs.

The thing to keep in mind when wanting to lose weight is that it's important to build muscle tone. Don't just put all your effort into cardio. Besides... it is much easier to burn calories by doing resistance training and cardio.

Another thing about my situation is that I've ramped up my protein intake and try to fuel up before my workouts. This is because I've been trying to increase my muscle mass. If I had focussed more on weight-loss (it's my secondary objective really), I might have aimed to eat just what I needed to keep me going (i.e. try not to replace lost calories as much), and have done more pre-breakfast runs. I haven't found convincing science/research to back-up doing cardio right when waking up, but I've heard it from several very reliable people (my trainer is one of them).

As long as it is healthy, I don't think you'd need to change your diet too much from working out between 1/2 hour to an hour. Especially if it's not everyday.

I know you didn't ask but I'll just mention two more things which I feel have helped my weight-loss. Sleep is one. Although I still have work to do on it, sleeping right is the big secret weapon in fitness. Obviously it helps with recovery, but I am trying to use it to control my appetite. If I can go to bed before I get hungry enough for a snack, then that's less time spent eating.

Finally, and this has been the biggest one, I've cut my sugar down a lot. My regular breakfast is one piece of toast with PB (real peanuts... not Kraft candy icing), and black coffee and a piece of fruit. This gives me enough fuel for my workout. I used to add jam or honey, and even honey to my coffee. This step has enabled me to control my sweet-tooth, even later in the afternoon when snacking.

Hope this helps. Fitness gurus... does this sound right?

08-24-2007, 08:44 AM	#3 (permalink)
aberkok “Wrong is right.” Location: toronto	I think 500 is always a good goal. That's the short answer that works for me. I've averaged about 3 workouts a week over the last 8 months. I burn an average of 500 calories each time (sometimes more, sometimes less), and I've lost about 12 lbs. The thing to keep in mind when wanting to lose weight is that it's important to build muscle tone. Don't just put all your effort into cardio. Besides... it is much easier to burn calories by doing resistance training and cardio. Another thing about my situation is that I've ramped up my protein intake and try to fuel up before my workouts. This is because I've been trying to increase my muscle mass. If I had focussed more on weight-loss (it's my secondary objective really), I might have aimed to eat just what I needed to keep me going (i.e. try not to replace lost calories as much), and have done more pre-breakfast runs. I haven't found convincing science/research to back-up doing cardio right when waking up, but I've heard it from several very reliable people (my trainer is one of them). As long as it is healthy, I don't think you'd need to change your diet too much from working out between 1/2 hour to an hour. Especially if it's not everyday. I know you didn't ask but I'll just mention two more things which I feel have helped my weight-loss. Sleep is one. Although I still have work to do on it, sleeping right is the big secret weapon in fitness. Obviously it helps with recovery, but I am trying to use it to control my appetite. If I can go to bed before I get hungry enough for a snack, then that's less time spent eating. Finally, and this has been the biggest one, I've cut my sugar down a lot. My regular breakfast is one piece of toast with PB (real peanuts... not Kraft candy icing), and black coffee and a piece of fruit. This gives me enough fuel for my workout. I used to add jam or honey, and even honey to my coffee. This step has enabled me to control my sweet-tooth, even later in the afternoon when snacking. Hope this helps. Fitness gurus... does this sound right? __________________ !check out my new blog! http://arkanamusic.wordpress.com Warden Gentiles: "It? Perfectly innocent. But I can see how, if our roles were reversed, I might have you beaten with a pillowcase full of batteries."