Burning Fat?

[Tuckervill]

I'm completely confused, but find this conversation so relevant to what I'm going through right now.

I'm working out 3 times a week at a gym (a college class). I do 45 minutes walking on a treadmill, keeping my heart rate between 120 and 140. I'm 45 and weigh 197. I've been waiting for the weather to get better so I can ride on the off days, so after that happens this may all be moot. I never intend to race--I just want to lose weight and be healthy and able to ride as much as is fun.

My weight loss is really slow. I've lost 10 lbs since Christmas. I'd like to see it increase a little. I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen

[VeloChick]

I'm working out 3 times a week at a gym (a college class). I do 45 minutes walking on a treadmill, keeping my heart rate between 120 and 140. I'm 45 and weigh 197. I've been waiting for the weather to get better so I can ride on the off days, so after that happens this may all be moot. I never intend to race--I just want to lose weight and be healthy and able to ride as much as is fun.

My weight loss is really slow. I've lost 10 lbs since Christmas. I'd like to see it increase a little. I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen

Hey Karen. You state that you've lost 10 lbs since Christmas. In very general terms, you can safely (read: limited muscle loss) lose about 1-2 pounds/week. It sounds as if you are right on that pace.

Given your goals, I would continue with the great job you are doing now. Then when the weather breaks, you can jump on the bike and have some more fun while the pounds fade away!

[HappyAnika]

I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen

I can run a little, but I have to be careful because of my knees. I find using the incline on the treadmill while walking at a brisk pace (3.6 - 3.9 mph) to be a great workout. It gets the heart rate up without the pounding on the knees. Do the treamills you use have an incline function?

[Tuckervill]

Oh yeah, I never thought of that! I'll try raising the incline a little on Monday. I'm sure it won't take much to get the old heart pumping!

Thanks for being so encouraging, Velochick. I'm needing it!

Karen

[Raindrop]

Tuckerville, do you also do some weight-training a few times a week? Cardio is great, but to see an even faster change in your body and to increase you metabolism, nothing beats weight-training.

[Tuckervill]

Yes, actually, I found out that the lifting that I had been doing for menopause/osteoporosis prevention is almost identical to the one posted here recently from the Citrical site (I think it was Citracal). So I do lift 3 times a week, after my cardio. I know that a lot of people don't do cardio and lifting on the same day, but I'm not power lifting. I'm doing low weight and lots of reps. Plus, it's 30 miles to the gym and I only want to drive that far 3 times a week.

When the college class is over (3 weeks), I will join the gym in my town for the weight lifting, and then ride my bike there and back x3, lift, and then ride for cardio on the off days.

Which brings me to another question:

Would it hurt if I took one day a week and lifted heavy weights with fewer reps? Would there be any point? I feel very strong and getting stronger, and I'm layered in fat, but I'd like to see a *little* bit of definition begin to develop. (I've noticed a slight curviness to my upper arm that I didn't have before--would like to see more of that!) It was just something I was considering while I was lifting one day.

Thanks for the responses!
Karen

[Raindrop]

No, it wouldn't hurt as long as you use good form. Pick a weight that will allow you to do 8-10 reps with good form.

It's been my experience that too many women spend a lot of time using the 3-5 and 8lb weights and are afraid to go heavier because they don't want to "bulk up". Although there are some women who can gain muscle easily, for most it takes a lot of effort and dedication to build "large" muscles. For most, lifting heavier results in more strength and some hypertrophy. The definition will come as you lose your body fat.

Meanwhile, muscle is very metabolically active tissue (unlike fat), so it takes a lot more calories to build and maintain muscle.

If you aren't confident with your form or how and what you should be working, a personal trainer is a great way to start. (and I'm not just saying that because I'm a personal trainer either. I've hired a trainer for myself before!)

[Tuckervill]

I went to a lot of Jazzercise classes in my 30s, where they were really good about teaching good form, to prevent lower back injuries, etc. I seem to be the only person in my gym who does her reps slow, too, maybe to a count of 4 (depends on the song that's on). Slow, controlled movement is what I was taught and so that's what I do. I don't know if that helps. I feel like I have good body awareness, and I think about my form a lot.

I'm using machines more than free weights, because I didn't want to learn a bunch of new moves just for this class. There are some days that I can barely complete the reps on any given machine, so I don't think I'm lifting too lightly. I have to keep a log, so I make a note of when it was too easy and the next time I go up.

My number one goal is consistent effort towards fitness, so I never want to do anything in one work out that will make me want to skip the next one! I'll try some heavier weights for fewer reps tomorrow and see how that works out. Thanks, Raindrop!

Karen

[RoadRaven]

Those scales measure fat based on electrical impedence and are notoriously incorrect

So people pay a whack of money that could be spent on bicycle bits to have an electrical charge run all round their body to tell them they may or may not have too much fat in their system?????

Isn't it cheaper to go touch an electric fence and then burn off the instant energy (and thus some of that maybe-maybe-not fat) that such an impulse would inspire?????

Call me a cynic, but sorry, I'm not convinced...

Sceptically yours, Raven

[nafula]

So people pay a whack of money that could be spent on bicycle bits to have an electrical charge run all round their body to tell them they may or may not have too much fat in their system?????

Just to clear the air:

To be honest, I needed a new scale anyways. My old one was consistenly inaccurate. So while I was at it, I got one to measure fat percentage. I did do some research on it before I bought it. I do realize its not completely accurate, but as it has been stated, it can help me to see the general trend of losing fat. I don't intend to use it to measure every day, or every other day. I figure once every two weeks, or even once a month, should be good enough.

[RoadRaven]

Hey there nafula... My participation in this thread has been a bit "tongue in cheek"

I can see the benefit of getting these scales to show a trend... I imagine though that there are people out there that would buy into these scales as being highly accurate truth-tellers and live their lives by what such a gizmo tells them... and that is what I was getting at.

In honesty, I would be interested to hear how useful these are (although I must admit i will prolly remain leery of using them myself)


Rave