So... for 2019 I've been starting up again with watching macros/ calories/ daily exercise. I do around 30 to 45 min each morning of 2-2 or 4-3 interval run. Burns around 200 cal.
Any thoughts on what I should add on to this workout? I need toning and fat loss throughout my body so I'm assuming I might need to do more work...?
Replies
And why are you doing these runs? Do you like running? Aspire to run longer/faster/etc?
If you’re looking for general fitness, start with getting at least 150 min of moderate cardio (doing something you enjoy doing-does not need to be on a machine at the gym) and 2 full body sessions of resistance training every week (can be calisthenics or lifting heavy barbells or a million other things).
To lose fat-you need to be in a calorie deficit. Workouts help burn more calories - which is helpful to creating and maintaining that deficit-but your fat loss is controlled by how many calories you eat relative to how many you burn.
If you have specific fitness goals, we can help steer you towards things that might help you work on those.
I'd be open to trying other activities at the gym that do that. I just need to achieve ~10 lbs weight loss by lowering body fat.
I also don't understand the notation for those intervals, are those walk/run times ?
Running is great, so is sweating... but i want to help make sure your effort are alligned to your goals.
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
I’m still unclear on what those intervals are?
If you’re doing a run-walk and want to learn to run, try couch25k - which will build you to running for 30 continuous minutes. That would be a primary starting point for any further running you might want to do.
But since you’re not necessarily married to running or the interval workouts you’re doing, then any cardio you enjoy that gets your heart rate up will keep you healthy (and burn calories).
But if you’re looking at 10 pounds and hoping to reduce body fat, I think you’ll be way happier with your results if you take a look at recomp.
If you’re looking to hit a specific number to make weight for something, then recomp might not be the way to go. Recomp will leave you at or very near your current weight-you’ll just lower body fat and look way more buff (“toned”).
Honestly OP if you enjoy it and are challenging yourself a little, keep at it!
Personally I'd suggest using a plan like Couch to 5K to help you develop the capacity to run continuously. If I'm treadmilling I can watch a video whilst running at about a 10 minute mile quite comfortably.
fat loss is from a calorie deficit
if you want to improve your running, try looking online for a plan. there are lots of great plans depending on your goals. many for free.
C25k includes gradual increases in running intervals, which would help you see improvement quicker, if you're interested?
I plan to do body measurement in a few week to see if this by itself is working.
I am staying within calories and about 40%carb/30/30... hoping all of this works to reduce body fat!
add in some lifting
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I've been a runner for a few years now and while my legs have 'toned' up because i do a lot of hills, running has never done much for my body composition.
Adding in a full body routine 2 x a week has helps immensely!