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I did about 500 per day combined with a restricted food intake over some period of time and lost about 25 pounds. Here is the deal. I went to prison & only had muscle&fitness mags & men's health to study. This was my formula I discovered that worked four me... 200lbs 6`0=over weight now 173 & nicely baring a cut/tone. Take your body ...


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For future viewers- BodyPump: 60 minute program aimed at high repetitions on common weighted exercises BodyAttack: 45-55 minute class focused on cardio exercises and done without weights Your feeling after the BodyPump session is congruent with the types of exercises; you'd have to drop the weight a significant amount to see the workout shift towards ...


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Your fitness improves when you put training stress on your body and then give your body time to recover. You are doing the same workout over and over, and your body has gotten used to it, so it no longer produces any training stress, and you don't get better. So, what you need to do is provide focused times where you can work harder, thereby providing ...


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I would recommend that you explore weight training. It does improve body fitness and composition more than any cardio activity. Though you may want to get in touch with a trainer for this if you are a beginner.


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To some extent it depends what you mean by "fitness". To ride your circuit faster for example, you could try some High Intensity Interval Training (HIIT). You can make up HIIT session for yourself on the bike. THis kind of training can, apparently, help to improve your VO2max. http://en.wikipedia.org/wiki/High-intensity_interval_training A HIIT session ...


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I agree with the spirit of cocojay's answer but I favor a more moderate approach. For cardio you should increase the speed a bit, I would recommend that you measure your heart rate while you exercise and make sure it is around 150 bpm or a bit higher. Before you do that you should make sure there are no medical issues here, if you are not sure you should ...


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For you to obtain your fat loss goal is simple. You do not need to alter your diet too much since from what you have quoted it seems like you have quite a decent diet that is not overloading on the wrong food. What you need to do is ensure you do a minimum of 40minutes of cardiovascular activity a day. BUT the cardio you do must elevate your heart rate ...


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Cycling 5 miles per day at 12-15mph equate to only 20 minutes of cardio per day. It's good but not great and unless you're always climbing hills it is unlikely to be very high intensity at that speed. Mind you speed numbers are not all that useful for your fat burning goal because they depend so much on road elevation profile and wind conditions. You could ...


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More cardio for fat loss: Not really in your situation. You should focus on your diet and your exercise choice. It seems you work out every day, and that should be enough. Diet: Cut the bread. Eat fruits after you train, otherwise try to scale back on carbohydrates. Eat more protein (eggs), and understand a calorie is not just a calorie and that nutrient ...


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Fat loss will come from eating less calories you consume, and the easiest way to create a deficit is through your diet. The biking is a great supplementary activity, but it will be extremely difficult to add mileage or begin additional jogging without consuming more calories to make up for those activities. Adjusting your diet while maintaining your current ...



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