Wrong Approach? Please Help

MiChaChelle

I've been working out intensely for a few months now and my heart rate is usually between 160 and 170 when i'm on the elliptical/treadmill. Problem is.. i was going over a lot of websites where it says that for weight loss i should use the following equation: [220- (my age=20)]*0.65 which would give 130. If i work out at a 130 bpm rate i'd feel as though i'm literally doing nothing and it'd take much more time to burn the same amount of calories. My aim is to lose around 30 more pounds.. I've lost 18 so far in two months working at 160-170 bpm. Do u think I should lower it to 130 in order to maximize fat loss?

ATLMel

9 pounds a month is a great amount of weight loss. Stuff google turns up can be valuable, but not as valuable as your own experience. I think you should keep on with what you're doing. Maybe mix it up with the occasional long easy effort, but I see no need to scrap what's working and start over.

jjennyb4

I wouldn't worry about it... keep doing what your doing!!!

BrianSharpe

Forget everything you've heard about the "fat burning" zone. At lower intensity you do burn a higher proportion of fat as fuel but you burn fewer calories. The higher intensity work out is also better for your heart.

Even at 80% MaxHR you're burning about 25% of your calories from fat and you're burning a lot more calories (which is the really important thing for weight loss).

A little OT but the whole "benefit" of the fat burning zone is realized by endurance athletes. The amount of glycogen your body stores is modest when compared to the energy available from fat, by doing long runs at lower intensities a marathoner or triathlete trains their body to burn fat which in turn provides them with a much bigger fuel tank to draw on.

MiChaChelle

alright thank u guys

erickirb

Ignore HR Zones, the harder you work the more cals you burn the more fat you lose. training in fat burning zone for fat loss is a myth. It is much more effective to maintain a small caloric deficit and exercise (strength training) to retain lean mass while losing fat.

SirZee

.65 is for 65% effort. If its really easy, go up some, .80. It mostly depends on your fitness, when I play hockey I do short burts (1 min to 1.5 min) of near 100% effort.

As someone said, don't worry about exercise burning. Exercise is for your heart/lungs, eating well is for your waistline

And do weights/resistance if you don't already do so

bzmom

Okay Im not a trainer or anything like that but just my experience.

I do both weight training and cardio. For cardio I for a run and for weights I do ChaLean Extream.

When I do Cardio my heart rate is at aournd 160-180 (especially when I do HIIT I go a little over 180)
When I do Chalean Extream my heart rate can range between 120-155

I say continue your cardio and just incorporate weights and you will be fine JMO

lizsmith1976

Forget that fat-burning zone stuff. You burn MORE calories at a higher intensity, your body continues to burn calories after the intense workout is over, and it is great for your heart and lungs. Anyway, who cares about that, you have lost 18 pounds in 2 months. Clearly you are doing something right :-)

MiChaChelle

i'll keep doing what i'm doing then:) thanks for ur advice