Cardio/weight loss

[coolZero]

Any input appreciated:

My Goal: Im trying to lose my fat and tone up.

I figure the first thing I need to start with is cardio. Yesterday I ran 3.6 miles on the ellyptical (in about 37 minutes and burned about 500 calories, kept my heart rate around 160ish). Im thinking doing this about 5x a week (maybe just do 30 minutes everyday so 3 miles) would help greatly, and from there, do weight lifting.

Am I right on this? What kinda results should I expect, etc. Im 5'9 approx 180lbs, dont know what an ideal weight is but im just looking to lose the gut. Im trying to watch what I eat, etc, but thats kinda tough for a college kid, haha. Biggest thing im cutting back on is excessive drinking (beer), I lost a few lbs over the summer just from not drinking. As of right now- ive basically cut drinking out besides the occasional beer at Wing night or out to eat.

This may work for you. If you do cardio as apposed to a fat burning exercise. Your blood sugar drops too fast and your Insulin kicks in, effectively stopping your metabolism. You will not burn fat when this takes place but burn muscle. You need to keep your heart rate in the fat burning zone. If your heate rate is way over that then you will not get the results you are looking for. Also the workout must be 45 min to 1 hr and here is why. It takes the body 30 minutes just to reach a level where it will burn fat after that you are burning fat very effecently. Brisk walking on a tread mill will burn more fat that the elipitical withthe high heart rate. The 160 rate is way to high depending on age you need to be closer to 120 - 130 (age taken into account)

Diet: If I told you to eat more and you would loose weight would you believe me? The fact is that is will. I started 6 weeks ago today myslelf because I wanted way more cut I started at 203 I am now 191. I now eat every 3 hours. Here is my daily break down.
Breakfast
4 egg whites roasted potatos cup of fruit
mid morning Protien shake baked potato w/broc
lunch grilled chicken salad w 1 cup steamed rice
mid afternoon Gilled chicken (Wendy's throw away the bread) borc potato (NO CHEESE)
Dinner Protien shake and huge bowl of mixed fruit
before bed 1/2 grape fruit

Water 3 liters a day or 100 oz. If you can drink 1 gal of water a day that alone will burn 300 cals per day. Just from drinking water.

Here is why this kind of eating works. You need carbs period, you brain needs them , your muscles need them to grow (so you can burn more fat).
But you need the right carbs potatos and rice take a long time to convert into sugars this keeps your sugar level constant and help to rev the metabolism. When you eat bread (also a carb) or pasta. They convert to sugar real fast. this is ok if your going to run a 10k but your not right now so the result is a slowed down metabolism because your sugar level spiked.

Tryin to stave youself or skipping meals actually stops your body's metabolism because your body goes into starvation mode. The body thinks like this. Oh, I'm not going to get to eat so when I do I'll take what ever I get and store it as fat. If you eat every 3 hours the body goes oh well I'm gonna get fed here soon so I need to burn all this off and man it does.

Hitting the weights. If you do add weights go low and slow and deliberate in your work out exercise. Also here is why. Muscle fiber comes in three types slow, medium, and fast "twitch". Slow twitch muscle fiber maintains it shape longer that fast twitch muscle fiber. Once this is developed you can go up and be big if that is the goal, eventually.

Stay away from "processed" foods. Go with the whole natural foods.
Mayo is not a whoel food it is processed. Processed food will stop the fat burning process. Good news is one you get the metabolism reved up and running you can have a cheat day and it will not hurt you.

wow that was a lot but it does work. good luck

[ruah_23]

This may work for you. If you do cardio as apposed to a fat burning exercise. Your blood sugar drops too fast and your Insulin kicks in, effectively stopping your metabolism. You will not burn fat when this takes place but burn muscle.

have to disagree with you on this one lad. The body burn fat first than muscle as the last resort. Again that's look at a normal human being.