Burning Fat on an Elliptical

half_moon

Replace the elliptical altogether with kickboxing, Zumba, spinning, or weight lifting. it's what I did and I've never looked more forward to a 1 hr work out!!

I could do like 40 minutes... went down to 30..... went down to 25.... kept getting more bored and more bored and my brain was getting stir crazy.

Nothing like a crazy teacher and loud music with a room filled with sweaty groaning people to make you forget how long you've been moving!

Azdak

What is the best way to use an elliptical for burning fat?

Fast or Slow pace?
High or low resistance?
Etc

I have a hard time staying on my elliptical for longer than 15 minutes no matter the settings; I'm obviously very out of shape. Each time I do a little better though, so now I just want to make sure I'm using it to my advantage.

If you are just starting out, then the first step is to build up endurance. You can lower the resistance and the pedaling speed, or--since you say that doesn't help--you can do, say 10 min, rest for 2 min and do 10 more. Or try doing 8 min three or four times. Basically, you need to find a "base" level that you can tolerate and build up from there. And you can use different interval strategies as well as building up your ability to tolerate a sustained effort.

Even "out of shape" it's hard to imagine that you could not get yourself up to 30 min or so. At that point, you can then start adding in some higher-intensity interval workouts and more variety.

ifyouwanttosingout

Don't rush, allow breaks and work with what feels best for you. Good luck!

angieling3

I just have to put my two cents in here.. After 15 minutes, my body goes into a different mode. I don't even feel like I'm moving after 15 minutes because it feels so great. Its like how the runners say that the first mile is the worst. After that, its cruise control.

Masterdo

Life Fitness machine then, X-train if it has that function, fast, slow, resistance up, resistance down, concentrate on upper body, concentrate on lower body all automatic.

And yes to high intensity intervals, if you know how to do them on an elliptical machine.

Better still and it seems that you may find cardio machines a bit dull, take this challenge

50 squats
25 left leg lunges
25 right leg lunges
50 jumping jacks
25 press ups - use knees
25 squats
15 left leg lunges
15 right leg lunges
25 jumping jacks
30 seconds PLANK
rest I minute and 30 seconds plank - this should take about 15 minutes. Raise heart rate to cardio levels and hit your muscles.

You rest as and when you need it, but try to complete in one go. Do it at least 3 times a week, time each session and after a month amaze yourself with your progress.

this sounds very similar to the 30 day shred

I have no idea what a 30 day shred is. That to me is just a nice simple full body workout which raises heart rate and works muscle which is more interesting than cardio machines and I believe more fun. We do not have to be slaves to machines, machines are our "slaves"

While I agree that your workout is good, it's not going to replace an eliptical workout. Eliptical is an insane calorie burn, great cardio, and it really strengthens legs. If she did an eliptical workout AND your workout, then she would have an INSANE leg routine (which, OP, I think would be fabulous for you. =D)

In fact, one of the sad part about the elliptical machine is that it does not move your center of gravity. You don't move your weight forward, or up and down. So while it is definitely a cardio exercise, it should always be viewed as what it really is : a machine to help people that can't run properly, maybe due to really excessive weight or injuries, etc.

All the body weight exercise he posted will raise your cardio as much as the elliptical workout, if you so desire. But it will also put to work all the muscles associated with balance in most of those movements. You are not tied to a machine that does that for you. If you really have to choose between those two workouts for that 15 minutes, I'd go with the body weight workout anytime.

Jynus

"(the so-called "fat loss zone" is a myth), but doing them everyday can lead to over-training" -

and overtraing applies to professional sports persons (or amateurs) engaging in at least 20 hours of training per week, and even then the vast majority of pro athletes never suffer from what is described as overtraining. Whereas, the body at certain heart rates is known to burn stored fat more than other material, so not a myth.

So, what is a myth BRO

Agreed. It's very hard to overtrain. Like insanely hard. It's very easy to undersleep and undereat..

If overtraining was as common and easy as a lot of people on here make it sound, most everyone working heavy labour jobs should be insanely overtrained. yet go through their daily routines without too much trouble.

ZoobityBop

From my experience, high interval workouts (fast for 1 min, slow for 2) has always been efficient in burning fat. What really helped get my weight loss progress over the edge though was when I tried out the Diet Solution Program a couple years ago and was amazed at the results. I think you should find a couple exercises and diet plans from it and supplement it with your elliptical workouts. There's also a great review on it right here: http://fantasticfitnessreviews.com/the-diet-solution-program-review/

Good luck.

ifyouwanttosingout

I just have to put my two cents in here.. After 15 minutes, my body goes into a different mode. I don't even feel like I'm moving after 15 minutes because it feels so great. Its like how the runners say that the first mile is the worst. After that, its cruise control.

This happens for me, too.

Azdak

"(the so-called "fat loss zone" is a myth), but doing them everyday can lead to over-training" -

and overtraing applies to professional sports persons (or amateurs) engaging in at least 20 hours of training per week, and even then the vast majority of pro athletes never suffer from what is described as overtraining. Whereas, the body at certain heart rates is known to burn stored fat more than other material, so not a myth.

So, what is a myth BRO

Agreed. It's very hard to overtrain. Like insanely hard. It's very easy to undersleep and undereat..

If overtraining was as common and easy as a lot of people on here make it sound, most everyone working heavy labour jobs should be insanely overtrained. yet go through their daily routines without too much trouble.

You don't understand what overtraining is and how it occurs. A chronic training overload that does not allow for recovery will eventually lead to overtraining. It actually quite common.

In fact I would go so far as to say that if you never experience overtraining, you are not pushing yourself to your full capability.

Exercise training is a system of overload and recovery. From a basic standpoint, it is no more complicated than that.(In reality, it can be quite complicated, as our bodies are complex). Applying the wrong kind of overload, or not allowing for recovery means that at some point you will become chronically fatigued, have trouble sleeping, and find that performance deteriorates. That is overtraining. It's not a permanent condition. It likely is not even that serious -- just a temporary misalignment of your stimulus/recovery cycles.

Elite athletes know this very well, and so they structure their training programs around the times they want to "peak" for best performance. They know that peak can only last for so long.

Anyone who tries to train 6-7 days per week is almost certainly going to go into an "overtrained" status at some point. It doesn't mean they should not exercise that much--it is possible to structure a program to minimize the risk--it just means they should be aware of how it happens and what it feels like, so that they can manage it.

ahamm002

"(the so-called "fat loss zone" is a myth), but doing them everyday can lead to over-training" -

and overtraing applies to professional sports persons (or amateurs) engaging in at least 20 hours of training per week, and even then the vast majority of pro athletes never suffer from what is described as overtraining. Whereas, the body at certain heart rates is known to burn stored fat more than other material, so not a myth.

So, what is a myth BRO

1. So would you recomend weight training the same muscles 7 days per week? Over-training only applies to pro-athletes right bro?

2. At certain heart rates the body burns slightly different PERCENTAGES of fat and carbs. Burning 55% fat and 45% carbs doesn't mean jack if your overall calorie burn is much lower than the guy burning 45% fat and 55% carbs, especially when the hormonal response is much more favorable with HIIT. And then there's the fact that every study done has found that people performing HIIT end up with better body composition results than endurance cardio.

ninerbuff

Do the MOST work you can in the time you have allotted. That's how you do it.

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

vtachycardia

"You don't understand what overtraining is and how it occurs. A chronic training overload that does not allow for recovery will eventually lead to overtraining. It actually quite common.

In fact I would go so far as to say that if you never experience overtraining, you are not pushing yourself to your full capability."

I understand it fully. And if this were an elite athlete site then I would discuss overtraining, andf still come out NAY.

Perhaps you would like to discuss structured training, and how that is relevant to someone who is not even doing 15 minutes an eliiptical.

Why even raise the overtraining word, just another negative to keep people in their dark hole of inactivity.

Thanks for your input. Perhaps T-Nation will find it interesting.

shiseido_faerie

Life Fitness machine then, X-train if it has that function, fast, slow, resistance up, resistance down, concentrate on upper body, concentrate on lower body all automatic.

And yes to high intensity intervals, if you know how to do them on an elliptical machine.

Better still and it seems that you may find cardio machines a bit dull, take this challenge

50 squats
25 left leg lunges
25 right leg lunges
50 jumping jacks
25 press ups - use knees
25 squats
15 left leg lunges
15 right leg lunges
25 jumping jacks
30 seconds PLANK
rest I minute and 30 seconds plank - this should take about 15 minutes. Raise heart rate to cardio levels and hit your muscles.

You rest as and when you need it, but try to complete in one go. Do it at least 3 times a week, time each session and after a month amaze yourself with your progress.

this sounds very similar to the 30 day shred

I was JUST thinking that! Except without the annoying DVD lol

vtachycardia

"(the so-called "fat loss zone" is a myth), but doing them everyday can lead to over-training" -

and overtraing applies to professional sports persons (or amateurs) engaging in at least 20 hours of training per week, and even then the vast majority of pro athletes never suffer from what is described as overtraining. Whereas, the body at certain heart rates is known to burn stored fat more than other material, so not a myth.

So, what is a myth BRO

1. So would you recomend weight training the same muscles 7 days per week? Over-training only applies to pro-athletes right bro?

2. At certain heart rates the body burns slightly different PERCENTAGES of fat and carbs. Burning 55% fat and 45% carbs doesn't mean jack if your overall calorie burn is much lower than the guy burning 45% fat and 55% carbs, especially when the hormonal response is much more favorable with HIIT. And then there's the fact that every study done has found that people performing HIIT end up with better body composition results than endurance cardio.

Then perhaps you should explain WEIGHT TRAINING, MUSCLE HYPERTROPHY and all that entails rather than using the OVERTRAINING word. Perhaps you could enlighten us to a 7 day program rather than don't do that.

And then isn't fat burning zone really easy to understand for someone new to this game.

As for your HIIT thing, yes. All the time, some of the time, How long, what is it?

vtachycardia

Do the MOST work you can in the time you have allotted. That's how you do it.

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

Yes!

jesss5885

Life Fitness machine then, X-train if it has that function, fast, slow, resistance up, resistance down, concentrate on upper body, concentrate on lower body all automatic.

And yes to high intensity intervals, if you know how to do them on an elliptical machine.

Better still and it seems that you may find cardio machines a bit dull, take this challenge

50 squats
25 left leg lunges
25 right leg lunges
50 jumping jacks
25 press ups - use knees
25 squats
15 left leg lunges
15 right leg lunges
25 jumping jacks
30 seconds PLANK
rest I minute and 30 seconds plank - this should take about 15 minutes. Raise heart rate to cardio levels and hit your muscles.

You rest as and when you need it, but try to complete in one go. Do it at least 3 times a week, time each session and after a month amaze yourself with your progress.

this sounds very similar to the 30 day shred

I have no idea what a 30 day shred is. That to me is just a nice simple full body workout which raises heart rate and works muscle which is more interesting than cardio machines and I believe more fun. We do not have to be slaves to machines, machines are our "slaves"

totally! 30 day shred is a great workout dvd by Jillian Michaels. It combines strength training with cardio in a 20 min circuit. Very popular on this site - if you ever see 30DS, they're referring to the 30 day shred

vtachycardia

I know this Jillian Michaels. I did not know she had such a popular w/o.

Thanks for heads up.

Want to see my current inspiration - search: functional patterns - taking things to a whole new dimension.

Or faster functional training - http://www.youtube.com/watch?v=K4KCFLcJFhU

ahamm002

"You don't understand what overtraining is and how it occurs. A chronic training overload that does not allow for recovery will eventually lead to overtraining. It actually quite common.

In fact I would go so far as to say that if you never experience overtraining, you are not pushing yourself to your full capability."

I understand it fully. And if this were an elite athlete site then I would discuss overtraining, andf still come out NAY.

Perhaps you would like to discuss structured training, and how that is relevant to someone who is not even doing 15 minutes an eliiptical.

Why even raise the overtraining word, just another negative to keep people in their dark hole of inactivity.

Thanks for your input. Perhaps T-Nation will find it interesting.

Sorry, but Azdak clearly knows a heck of a lot more about this topic than you do. Allowing your body time to properly recover after intense exercise is pretty basic stuff, especially while operating on a caloric defecit.

ahamm002

Then perhaps you should explain WEIGHT TRAINING, MUSCLE HYPERTROPHY and all that entails rather than using the OVERTRAINING word. Perhaps you could enlighten us to a 7 day program rather than don't do that.

And then isn't fat burning zone really easy to understand for someone new to this game.

As for your HIIT thing, yes. All the time, some of the time, How long, what is it?

You're getting too hung up on semantics. When I say "overtraining," I'm not referring to a specific medical syndrome. I'm just referring to the fact that your body and muscles aren't getting proper recovery and hence you'll achieve sub-optimal results.

vtachycardia

Then perhaps you should explain WEIGHT TRAINING, MUSCLE HYPERTROPHY and all that entails rather than using the OVERTRAINING word. Perhaps you could enlighten us to a 7 day program rather than don't do that.

And then isn't fat burning zone really easy to understand for someone new to this game.

As for your HIIT thing, yes. All the time, some of the time, How long, what is it?

You're getting too hung up on semantics. When I say "overtraining," I'm not referring to a specific medical syndrome. I'm just referring to the fact that your body and muscles aren't getting proper recovery and hence you'll achieve sub-optimal results.

Easy really isn't it, to differentiate rather than raise a word that is so loaded with meaning. I agree - I see people who overtrain their abs and chest and biceps to the point of ridicule, does it mean they have overtrained?

So, if discussing overtraining with a Tour De France winner or an ultra marathon runner or the world's strongest man or Mr. Universe, then the discussion is relevant. Unlike someone not enjoying 15 minutes on an elliptical machine.

Peace out.

zimmmmms

Life Fitness machine then, X-train if it has that function, fast, slow, resistance up, resistance down, concentrate on upper body, concentrate on lower body all automatic.

And yes to high intensity intervals, if you know how to do them on an elliptical machine.

Better still and it seems that you may find cardio machines a bit dull, take this challenge

50 squats
25 left leg lunges
25 right leg lunges
50 jumping jacks
25 press ups - use knees
25 squats
15 left leg lunges
15 right leg lunges
25 jumping jacks
30 seconds PLANK
rest I minute and 30 seconds plank - this should take about 15 minutes. Raise heart rate to cardio levels and hit your muscles.

You rest as and when you need it, but try to complete in one go. Do it at least 3 times a week, time each session and after a month amaze yourself with your progress.

How do you track this in your exercise diary?

vtachycardia

great question

you could do with a heart rate monitor and get your average heart rate and then a exercise calulator that converts heart rate to calories burned

or, which may be a cheat but without a heart rate monitor I will say to use the (search) circuit training in cardiovascular on MFP. You will need the total time elapsed for the routine. Enter that number, 15 minutes I guess will be around 220 calories, if it is 300 and you are new to this style of exercise then I would knock the time down to achieve 220. Calorie burn is an exact science but most of us lack the equipment to measure calorie burn correctly.

BTW - i would anticipate that people who workout regularly would do that workout in 5 minutes, maybe a little faster.