How can I step this up a notch?

Jo2926

I have exactly 6 weeks until my wedding party (got married abroad) and I want to achieve great results in this time.

I am currently: eating the calories allocated by MFP to achieve alb a week weight loss. Plus most of my exercise calories (using a HRM, but I try and allow a bit of room for overestimating of the burn). Started using a protein shake to crank up protein intake some more.

I do chalean extreme 3 times a week at the gym, followed by 20-25mins of low impact cardio like the treadmill on an incline with heart rate about 65%. Currently on Burn circuit.

2 or 3 times a week cardio such as treadmill, stepper, bike, cross trainer mixed together for about 60 mins (sometimes a bit longer). I try and do intervals on the treadmill, but fitness level not very good yet. Try to keep heart rate at about 70% upwards. If I cannot get to the gym I do a DVD such as turbo jam or use my kettle bells.

Once a week something like a long walk - not pushing myself too much.

I have no more time to 'add' exercise. But what could I do better to get the maximum results in 6 weeks? (I'm not asking for a miracle, just the best possible healthy results in this time).

Thanks!

ninerbuff

I have exactly 6 weeks until my wedding party (got married abroad) and I want to achieve great results in this time.

I am currently: eating the calories allocated by MFP to achieve alb a week weight loss. Plus most of my exercise calories (using a HRM, but I try and allow a bit of room for overestimating of the burn). Started using a protein shake to crank up protein intake some more.

I do chalean extreme 3 times a week at the gym, followed by 20-25mins of low impact cardio like the treadmill on an incline with heart rate about 65%. Currently on Burn circuit.

2 or 3 times a week cardio such as treadmill, stepper, bike, cross trainer mixed together for about 60 mins (sometimes a bit longer). I try and do intervals on the treadmill, but fitness level not very good yet. Try to keep heart rate at about 70% upwards. If I cannot get to the gym I do a DVD such as turbo jam or use my kettle bells.

Once a week something like a long walk - not pushing myself too much.

I have no more time to 'add' exercise. But what could I do better to get the maximum results in 6 weeks? (I'm not asking for a miracle, just the best possible healthy results in this time).

Thanks!

Bump the cardio to 85% of you max heart rate for higher overall calorie burn.


A.C.E. Certified Personal Trainer/Group Fitness Instructor
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

krisaddress

I think you said you eat your exercise calories back? If so... Ive achieved excellent results by never eating my exercise calories back... Ive gone on the theory that I heard somewhere that you need to have 3500cals spare to lose a kilo...

Have fun at your wedding party! I had my wedding in Fiji late last year and just had a catholic blessing last wkend.

Jo2926

My heart rate goes up to 85% some of the time - is it OK to keep it there for a whole session? Sorry if thats a daft question, just not sure if I should have rest/recovery parts of the cardio session.

SirZee

Don't eat your exercise calories back. There will be some people who freak out on this advice. You don't exercise sooooo much that you need to eat them back. Especially if you are on a 1lbs per week loss schedule, not eating them back will average you out to a 2lbs loss per week schedule over the week, which is sustainable, especially for a fixed six week period.

SirZee

I think you said you eat your exercise calories back? If so... Ive achieved excellent results by never eating my exercise calories back... Ive gone on the theory that I heard somewhere that you need to have 3500cals spare to lose a kilo...

Have fun at your wedding party! I had my wedding in Fiji late last year and just had a catholic blessing last wkend.

Yes this. Its a fact, not theory. One LB is 3500 cal. If you save that much over the week, you lose one lb

ninerbuff

My heart rate goes up to 85% some of the time - is it OK to keep it there for a whole session? Sorry if thats a daft question, just not sure if I should have rest/recovery parts of the cardio session.

Keep it up there for the majority of the session. If it's 1 hour, then keep up there for 40 min.


A.C.E. Certified Personal Trainer/Group Fitness Instructor
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

mandylooo

I think you said you eat your exercise calories back? If so... Ive achieved excellent results by never eating my exercise calories back... Ive gone on the theory that I heard somewhere that you need to have 3500cals spare to lose a kilo...

Have fun at your wedding party! I had my wedding in Fiji late last year and just had a catholic blessing last wkend.

3500 cal = 1lb, not 1kg. Unless you have a lot to lose, not eating back your exercise calories will be counterproductive in the long run.

OP - I think Ninerbuff is giving you the best advice here.

Jo2926

Thanks for the replies - not sure about the calories as I get very hungry when I don't eat them back LOL. Perhaps I should try eating less of them back, say 50%

My main concern is the exercise - and if there is something better I could be doing with my time in the gym. There are millions (OK not quite millions) of machines and weights I never go near, and even though I have asked the trainers there they just say to stick to the dumbbells.

I will def push harder on cardio days though

krisaddress

I think you said you eat your exercise calories back? If so... Ive achieved excellent results by never eating my exercise calories back... Ive gone on the theory that I heard somewhere that you need to have 3500cals spare to lose a kilo...

Have fun at your wedding party! I had my wedding in Fiji late last year and just had a catholic blessing last wkend.

3500 cal = 1lb, not 1kg. Unless you have a lot to lose, not eating back your exercise calories will be counterproductive in the long run.

OP - I think Ninerbuff is giving you the best advice here.

I think getting your heart rate up and working harder which burns more calories that are going to be eaten back anyways is a little counterproductive... but this depends how quickly you want to see results.. I am not usually hungry and I am usually 500+ extra cals at the end of every day and my cal intake is set to 1500, I eat the 1500 cals and the rest is exercise.

You could look at your food in take too and see if it needs some work - are you eating 'smart'? eg: low GI foods, lots of veg, etc..

This discussion will anyways happen about eating back calories...

Jo2926

I can see both sides of the calorie discussion - and some todays (like today) I don't eat them back. It just depends how hungry I am! I'm trying to eat high protein, high veg, and some extras - like chocolate if its within my count.

I'm trying to cut out all 'white' foods like bread, rice pasta as I get very bloated after eating these. Long term I'll add back in but right now I'm avoiding.

I'm a bit addicted to oatbran mixed with yoghurt overnight at the moment - very filling and seems to help fuel my workouts.