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Thread: Cardio Question

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    Veteran Member Concubine's Avatar
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    Cardio Question

    I'm really curious about how I'm going about my work-outs every day. I've read so much contradictory bullsh*t over the net and in magazines about this topic that I don't know what to believe anymore!

    Anyway... I do high intensity cardio for 30-45 minutes a day, about 5 times a week. I've been doing this for a long time now. I've read that if you do high intensity cardio for as long and as frequently as I do that you'll hit a plateau. I mix up the machines I do at the gym every day, but it's been years of doing these same machines and I've run out of different excerises I can do. I'm scard to slow down or not do as much as I'm use to because I don't want to gain weight. But I'm not seeing any progess anymore from working out and I don't think I have for a year or longer! The only way I see results is if I restrict my calorie intake majorly. There is no way I can do any higher intensity work outs because I'm sweating buckets as it is.

    I'm confused as to if I'm taking the wrong approach here. Am I stuck in this rut of taking all this time and energy just to maintain my weight?

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    God/dess VenusGoddess's Avatar
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    Default Re: Cardio Question

    What they mean about "mixing" it up and not doing the same machines, is that you do a different cardio each day you do cardio. Just so your body doesn't get used to the "same motion" on the same machine. Do the elliptical one day, bike the next, hit the treadmill next, stair master, swim...something like that.

    Doing that routine for years won't get your body "used" to it...it's doing the elliptical every day for 45 minutes every day that gets you hitting a plateu. Aside from that, each machine will work a different set of primary muscle groups...so mixing it up will also require you to work out a different set of muscles each time.

    Have fun!

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    Featured Member Lola Lee's Avatar
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    Default Re: Cardio Question

    I consider myself very fit and athletic, thus my body adapts and learns very quickly from doing monotonius exercises.

    First question I have for you is that you didn't mention strength training. Are you currently on a program? If not, you should start b/c you will definately rev your metabolism and start seeing progress regardless of your cardio program.

    I like to do short term programs like "Body For Life". They are VERY intense, short enough so you don't get bored or adapt (12 weeks), and you can measure your results.

    I also LOVE, LOVE, LOVE, did I say LOVE "Billy's Boot Camp" workouts. I saw results after doing the workouts 4 times. Ok, seriously, I do heavy weights in the gym, like 150 pound squats, but this workout made my ass so damn sore. It's all based on calisteinics (sp?) and high reps. I lost inches!!!

    Last thing, have you tried interval training for cardio? I like to get on the treadmill, warm up for a couple of minutes, start running at 6.0mph at 0% incline, then after a minute I move it up to 1% incline, I do this all the way up to a 5 or 6% incline, then take it back down to 0%, and then repeat until your exhausted and can't do anymore, for me about 30 is VERY intense. You can also do the same with your speed, like I'll start at 6.omph and gradually take it up to 7.5mph, etc. Then, you can walk for 15 minutes or so to cool down and recover.




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    God/dess VenusGoddess's Avatar
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    Default Re: Cardio Question

    ^ Thanks, Lola...I completely forgot to add the interval training to what I said. Interval training should be done on EVERY cardio workout you do.

    You'll also do better when you strength train (weights)...more muscle mass means more fat burning capabilities.

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    Veteran Member Concubine's Avatar
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    Default Re: Cardio Question

    Thanks for the replies girls.

    Yup, I do strength training and tend to build muscle really easily. I also do the interval training about 70% of the time I go to the gym and I go on all the machines they have at the gym!

    Is "Body for Life" and "Billy's Boot Camp" books or video work-outs? How much do they usually go for and where do you think I could pick them up?

    I'm looking to get a little slimmer, not gain anymore muscle mass than I already have. For all this muscle mass I have to show better I need to lose a little of this cushioning. I just don't want to risk screwing up my metabolism and losing muscle by starving it all off.

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    Featured Member DSUsb19's Avatar
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    Default Re: Cardio Question

    You said it yourself, restricting caloric intake will make the difference. Diet is as important as the exercise. I lost 10% body fat in 2 years because I started building a lot more muscle and restricting my diet. Working out alone won't do it. It's all complimentary.
    *~If you play with reservation, you never play to your full potential.~*

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    Featured Member Lola Lee's Avatar
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    Default Re: Cardio Question

    Quote Originally Posted by DSUsb19
    You said it yourself, restricting caloric intake will make the difference. Diet is as important as the exercise. I lost 10% body fat in 2 years because I started building a lot more muscle and restricting my diet. Working out alone won't do it. It's all complimentary.
    True, but there is alot to consider here. First, we don't know Concubine's current caloric intake and restricting too much could stunt her metabolism and screw with thyroid function. But yes, it is a very delicate balance between the two.

    Quote Originally Posted by Concubine
    Is "Body for Life" and "Billy's Boot Camp" books or video work-outs? How much do they usually go for and where do you think I could pick them up?
    Body for Life is a program and you can get the book at any book store fdor under $20 bucks, I think. You can also google and go to the website for alot of info.

    Billy Blank's (he's the Tae-Bo guy) Boot Camp is a workout. You can get the VHS/DVD on his website or Ebay for about $40-50 which includes 4 DVDs and resistance bands. Worth every penny.




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    God/dess VenusGoddess's Avatar
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    Default Re: Cardio Question

    Body for life is a book (http://www.bodyforlife.com)

    Billys Boot-camp is a video.

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    Default Re: Cardio Question

    It's often hellish to lose weight and keep it off if you are fighting against your body type. It can be done, but not without great attention to diet and workouts.

    Believe it or not, Yoga and pilates also offer strength building in different ways (it activates different part of your muscle fiber to increase strength) without building bulk. You may want to try taking some of those classes. I combine those classes with my regular weight workouts.

    I've actually mixed up my cardio with different machines/activities as well as different pacing. I do fast-paced intervals (shorter time, 30 minutes) 1-2x a week, moderate intervals twice (45 min- 1 hour), one fast paced workout- no intervals (20 minutes), and 1 or 2 slow-paced, endurance cardio (i.e. long day hikes, at least 1.5 hours long).

    I've also added jump roping to my workouts- my goal is to be able to jump rope consistently for 30 minutes like my boxer friend! I jump on a rubber mat to protect my joints.

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    Veteran Member Concubine's Avatar
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    Default Re: Cardio Question

    I think that's the thing, I'm going against my body type. I remember asking my doctor about this and he said exactly what you girls have. He told me that you can't lose weight with exercise alone and that it would be extremely hard for me to lose 10 more pounds due to the fact that I'm fit and at the lower end of the BMI as it is.

    I've lost a little bit of weight recently from restricting my calories but I have no energy to do anything anymore. My work outs are suffering as well as my weight training. I had to lay down after I took a shower after comming home from the gym the other day because I was just so exausted. This is something I really want and I like to have goals, but I don't know if i can continue to do this to my body or if it will be permanent once I start eating normally again.

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    Veteran Member Concubine's Avatar
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    Default Re: Cardio Question

    Quote Originally Posted by Lola Lee
    True, but there is alot to consider here. First, we don't know Concubine's current caloric intake and restricting too much could stunt her metabolism and screw with thyroid function. But yes, it is a very delicate balance between the two.



    Body for Life is a program and you can get the book at any book store fdor under $20 bucks, I think. You can also google and go to the website for alot of info.

    Billy Blank's (he's the Tae-Bo guy) Boot Camp is a workout. You can get the VHS/DVD on his website or Ebay for about $40-50 which includes 4 DVDs and resistance bands. Worth every penny.
    Cool! I'm definitely asking my boyfriend to get me this for christmas. Thanks!

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    Veteran Member Concubine's Avatar
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    Default Re: Cardio Question

    Quote Originally Posted by VenusGoddess
    Body for life is a book (http://www.bodyforlife.com)

    Billys Boot-camp is a video.
    Thanks for the link Venus!

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    Veteran Member Alpha_Male's Avatar
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    Default Re: Cardio Question

    What Lola and Venus suggested is one of the best know cardio methods for burning fat - HIIT (high intensity interval training). How I do it is a bit different. It can be done; running, eliptical, stairs, biking, or in just about any cardio activity. I usually go for a total of 25min to 30min. Here's an example using running: jog for the 1st minute, run the 2nd, jog the 3rd, run the 4th, jog the 5th, and so on. So you go low intensity, then real high, then low then real high again. You alternate each minute.

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