** GETTING IN SHAPE FOR SUMMER **
- Thread starter Drew
- Start date
Just out of interest NilSatis, j Love etc ......
How many calories do you aim to burn off over a cardio session?
I usually manage around 350 for a half hour session - it would be more if i did cross trainer but that machine just doesn't agree with my lower back so i usually stick to 15 minutes bike + 15 on rower/treadmill
A good guide for maintaining or losing weight is to burn 2000 calories per week on cardio.
P.S. I managed another 6:30 workout this morning. Feel soooooooo good after and ready to face the day 8)
How many calories do you aim to burn off over a cardio session?
I usually manage around 350 for a half hour session - it would be more if i did cross trainer but that machine just doesn't agree with my lower back so i usually stick to 15 minutes bike + 15 on rower/treadmill
A good guide for maintaining or losing weight is to burn 2000 calories per week on cardio.
P.S. I managed another 6:30 workout this morning. Feel soooooooo good after and ready to face the day 8)
Ive never really thought about this is great detail but I suppose I aim for at least 500 cals per cardio session. Usually my cardio is mostly running, either road work treadmill. I do this mainly cos I play a lot of soccer/football and I find its good conditioning for that. I give the 500 figure as that’s approx what it shows on the treadmill (dunno what level of accuracy these things read to) for half an hour at a steady pace which is the minimum I do. I have been incorporating rower,cross trainer and bike more into it tho just to break it up a bit, Ive found my efficiency/performance has increased DRAMATICALLY on the rower over a period of a few weeks, and (it may be psychological) my upper body has benefited too. SO Im trying to keep rowing in my workouts.
Theres nothing like a cardio session in the morning for setting you up for a good days work I found. And it definitely increases the feel good factor even more on warm sunny days like today. Drew you have inspired me to return to it – im gonna try and get up at 6 am tomorrow (one hour earlier than normal ) and get it on!
Do you find tho that the first few minutes of a morning are more difficult than the firs few minutes of a evening cardio sesh? I suppose stretching is even more important in this case.
If I could motivate myself to do it I would like to do HIIT on a empty stomach (or just a protein shake) 3 mornings a week , to really get some fat burning on the go!
Theres nothing like a cardio session in the morning for setting you up for a good days work I found. And it definitely increases the feel good factor even more on warm sunny days like today. Drew you have inspired me to return to it – im gonna try and get up at 6 am tomorrow (one hour earlier than normal ) and get it on!
Do you find tho that the first few minutes of a morning are more difficult than the firs few minutes of a evening cardio sesh? I suppose stretching is even more important in this case.
If I could motivate myself to do it I would like to do HIIT on a empty stomach (or just a protein shake) 3 mornings a week , to really get some fat burning on the go!
NilSatis said:
Yeah 5 minutes in and you start wondering how you're gonna get through it but after say 25 minutes i think i could go on and on.
I've only started doing the rower the last couple of weeks and i can really feel the benefits. I've noticed the definition really coming out in my shoulders. Great arse toner too!
How vain are we!
Drew said:Anyhow Leese, are you still on the wagon?
I've had good nights and bad nights this week
I'm going to blame the weather.
I am still on the wagon, and very please with myself I am too
I've allowed myself one day for drinks which is for a friends bbq on 18th, and then I can only have 2 cos I'm driving My weight seems to have stayed the same since I lost those 7lbs, so so far s'all good 8)Leese said:Drew said:Anyhow Leese, are you still on the wagon?
I've had good nights and bad nights this week
I'm going to blame the weather.
I am still on the wagon, and very please with myself I am too
Very impressive, i wish i had your willpower
Since this thread started Ive been more motivated than usual to try and improve my diet. SO anyone with any comments on diet if you can give me soem feedback on this I would be most appreciative.......!
right started the day8am with some protein "shake" (actually whey prtn in water , not milk) , then 3 clementines about 10.
For lunch - pasta (white) in some sort of spicy sauce, along with some tomotoes, cucumber, lettuce and sweetcorn and red onion, oh and a little bit of grilled chicken breast.
1 jaffa cake!
pre -workout meal - half a banana , some protein shake.
Workout - work shoulders with weights (lifting "heavy" sets of 8-10reps, 5 exercises of 4 sets), then 45-60 mins cardio (prob 30min run /row/bike)
other half of banana - more protein "shake".
Prob have chilli con carne for my evening meal - with bolied rice.
Any critiscism welcome! Id say my diet has been like that for the past week and a bit. I.e No fast food, takeaways, minimal chocolate, fizzy drinks.
right started the day8am with some protein "shake" (actually whey prtn in water , not milk) , then 3 clementines about 10.
For lunch - pasta (white) in some sort of spicy sauce, along with some tomotoes, cucumber, lettuce and sweetcorn and red onion, oh and a little bit of grilled chicken breast.
1 jaffa cake!
pre -workout meal - half a banana , some protein shake.
Workout - work shoulders with weights (lifting "heavy" sets of 8-10reps, 5 exercises of 4 sets), then 45-60 mins cardio (prob 30min run /row/bike)
other half of banana - more protein "shake".
Prob have chilli con carne for my evening meal - with bolied rice.
Any critiscism welcome! Id say my diet has been like that for the past week and a bit. I.e No fast food, takeaways, minimal chocolate, fizzy drinks.
NilSatis said:
Won't it have gone a little brown by then?
Hmmm, you seem to eat a lot of refined carbs - rice, pasta etc.
I'd try and reduce those and eat lots of fruit and veg which also contain lots of carbohydrates but in a much better form. I know it can work out expensive but try and buy in items with long shelf life.
1 Jaffa cake is not such a worry as it will provide a little 'simple sugar' boost if eaten during daytime.
TBH i wouldn't bother with the protein shakes unless your diet is deficient in protein. Providing your eating say 1 tin of tuna, a decent sized chicken breast and another main source (say fish?) each day you shouldn't have any problems. Your body can only assimilate half a tin of tuna at any one meal time so any surplus will be wasted.
I always tend to find protein shakes make you look a little smooth, maybe not so much with whey protein.
Personally i would save the money and spend it on real food.
In general my diet tends to consist mainly of ......
Breakfast: Porridge
Mid am: Half a tin of tuna, peanuts (unsalted) and apple/pear
Lunch: Home made salad made from spinach, watercress, cucumber, tomatoes, celery, mackerel slice, chicken breast, olive oil and a little salad dressing.
Mid pm: Half a tin of tuna, peanuts (unsalted) and apple/pear
Dinner: Stir Fry with Tuna steak or chicken slices with maybe some roasted vegetables on the side
Before bed (if hungry): Melon
Not forgetting the 2/3 bottles of wine most nights too
N
N8
Guest
Just had a big bowl of salad and some chicken sandwiches for lunch followed by a banana Off to Gym in half hour for some Cardio and swimming.......and sunbathing 8)
Off to Gym in half hour for some Cardio and swimming.......and sunbathing 8)mambobirdette
Active Member
Lat night i had chicken breast with salad and i had the rest of the chicken with my granary baps today for lunch (with a bit of lettuce too).
We bought a grilling machine that gets all the fat out 8)
We bought a grilling machine that gets all the fat out 8)