Best exercises for fat loss?
cldmolly
Posts: 66 Member
I am looking for the best exercises for fat loss. I have access to bootcamp classes, Barre/Dailey Method, gymboss/tabata classes, weights in the gym and cardio equipment.
If I could ask for the sky, I would ask someone to give me a two week plan that I could repeat. I am 140 lbs/size 10 currently, want to get down to 126 lbs/size 4-6 and be toned. I am almost 40 years old and have had two kids, the youngest is 18 months old. If you could also look at my food diary and give some suggestions there? What should I be eating for protein, carbs, fat?
Thanks!
If I could ask for the sky, I would ask someone to give me a two week plan that I could repeat. I am 140 lbs/size 10 currently, want to get down to 126 lbs/size 4-6 and be toned. I am almost 40 years old and have had two kids, the youngest is 18 months old. If you could also look at my food diary and give some suggestions there? What should I be eating for protein, carbs, fat?
Thanks!
0
Replies
-
Hi there,
I do 3 days of heavy weight training and 3 days of cardio training so HIIT or quick power swim.
looking at your diary you eat different amounts each day for each meal and you are carb heavy. For me I find a bit more protein is better. I always eat a protein heavy brekkie I also stop all eating at 6pm and no eating for a good 12 hours this does help with fat loss.
feel free to add me... am currently doing the Venus program0 -
Calorie deficit
It doesnt really matter what exercise you do, if you dont have your eating habits in check you will never be able to out exercise a bad diet.
Chose something you enjoy, try out a few different routines. There are plenty of free videos on Youtube
Any form of resistance training is also fantastic for fat loss!
Edit to add: fat loss not just weight loss. Resistance training will help you to keep Lean Body Mass while eating at a deficit.0 -
Fork putdowns and table push-aways.
Weight lifting will build strength and muscle mass. Cardio will build heart and lung health. Eating less than your maintenance will lose fat.
The calorie burn of exercise is a side effect, not the main driver for doing it.0 -
Calorie deficit, weights, some cardio, and time. That's really all there is to it. There's no one exercise that is going to be better than another, especially if you are not at a deficit. You're already within a healthy weight range, which means time is going to be a big factor - it takes longer to lose the closer you are to goal. Just keep plugging along and you'll get there.0
-
Fork putdowns and table push-aways.
Love it! :laugh:0 -
The best exercises for fat loss are the ones you enjoy doing. I could proclaim the elliptical is the best cardio in the world but you might think it sucks. In that case, you won't do it. My advice is focus on eating at a calorie deficiency and experiment with different exercises until you find the ones you enjoy and will stick with over the long haul.0
-
I know Tabata is one of the most difficult forms of hiit. 2:1 ratio this would also be the most time efficient form of HIIT. I have never seeing a person who can do 3:1 ratio HIIT.0
-
The best exercises for fat loss are the ones you enjoy doing.
I totally agree with the above! You have to find something you enjoy doing and stick with it!
I am also 40 with 2 kids and have had success doing a mixture of Jillian DVD's, running and using free weights at home. I really enjoy Jillian's workouts. I am now increasing the weights I use during the exercises and can really see my muscle definition increasing.
ETA: you really have to sweat too! If you choose to do a Jillian DVD or any other workout...don't just go through the motions. Push yourself to work hard! A heart rate monitor can be a great tool when exercising. Its a great motivator too! It really opens your eyes to how many calories you are burning. Same goes for a food scale. It is a great tool for logging you caloric intake. The two work hand and hand....calories in vs. calories out
Good luck!! You can do it! 0 -
I know Tabata is one of the most difficult forms of hiit. 2:1 ratio this would also be the most time efficient form of HIIT. I have never seeing a person who can do 3:1 ratio HIIT.
Can you explain the 2:1 ratio or 3:1 ratio? What is that? (I know what HIIT and Tabata is but don't know what the ratios mean)
Thanks!0 -
I know Tabata is one of the most difficult forms of hiit. 2:1 ratio this would also be the most time efficient form of HIIT. I have never seeing a person who can do 3:1 ratio HIIT.
Can you explain the 2:1 ratio or 3:1 ratio? What is that? (I know what HIIT and Tabata is but don't know what the ratios mean)
Thanks!
2:1 for example would be like if I am jump roping. 60 sec go hard 30 sec rest repeat till you cannot anymore.0 -
Sprinting is what I heard.
But I scrolled down and saw Tabata. I heard that's good, too.
Any HIIT I think.
Good luck!0 -
I know Tabata is one of the most difficult forms of hiit. 2:1 ratio this would also be the most time efficient form of HIIT. I have never seeing a person who can do 3:1 ratio HIIT.
Can you explain the 2:1 ratio or 3:1 ratio? What is that? (I know what HIIT and Tabata is but don't know what the ratios mean)
Thanks!
2:1 for example would be like if I am jump roping. 60 sec go hard 30 sec rest repeat till you cannot anymore.
Much appreciated! I assume 3:1 would be 90 seconds to 30 seconds of rest. (I'm not just a hat rack!... lol)0 -
I know Tabata is one of the most difficult forms of hiit. 2:1 ratio this would also be the most time efficient form of HIIT. I have never seeing a person who can do 3:1 ratio HIIT.
Can you explain the 2:1 ratio or 3:1 ratio? What is that? (I know what HIIT and Tabata is but don't know what the ratios mean)
Thanks!
2:1 for example would be like if I am jump roping. 60 sec go hard 30 sec rest repeat till you cannot anymore.
Much appreciated! I assume 3:1 would be 90 seconds to 30 seconds of rest. (I'm not just a hat rack!... lol)
correct.0 -
Anything you enjoy doing........... And sweat!!!
Eat less, Move a lot more - The weight WILL come off.
Drink lots of water too, like me : )0 -
Obviously get your diet in check but also swing some heavy weights around
since I've started weights I'm noticing a lot better results than I ever did doing just cardio 0 -
I really enjoy cardio and strength training videos from FitnessBlender, been using them since I started. I also did Jillian Michael's Level 1 30 Day Shred but it was a pain, however it did make a difference...whatever you enjoy 0
-
I agree with agent99 about the protein.Hi there,
I do 3 days of heavy weight training and 3 days of cardio training so HIIT or quick power swim.
looking at your diary you eat different amounts each day for each meal and you are carb heavy. For me I find a bit more protein is better. I always eat a protein heavy brekkie I also stop all eating at 6pm and no eating for a good 12 hours this does help with fat loss.
feel free to add me... am currently doing the Venus program
I do 3 hard, full body workouts per week (New a Rules of Lifting Supercharged). On non lifting days I do something easy, like walking at a moderate pace, elliptical if it's raining, etc. I eat any time of day, including right before bed. That does not seem to affect fat loss for me.
As others have said, the correct calorie deficit is important, but including heavy weight training will really help with body composition. But make sure you're eating enough to fuel your workouts!0 -
Try all the different options and gravitate towards whatever you enjoy the most as you want to be in this for the long run.
Protein - aim for >100g a day. Figures will vary according to the person but if you can hit 140g then even better. You could calculate your exact requirements based on your weight but it isn't really necessary - just eat lots of protein. If you overshoot, it's not a problem. (People do claim you can eat too much - 600g a day is "too much" and that equates to 40 chicken drumsticks.) This means dropping your carb intake to avoid taking in too many calories.0 -
I found cardio to be an excellent exercise for weight loss for me personally.
But mix it up and do what you like.
As long as you are burning more than you're eating I don't think it matters much 0 -
I find no matter what exercise I do, I get bored after awhile so I rotate through classes, weight training, cardio, etc. I don't hate any one specific exercise (okay, maybe burpees) so I'm really good to try new things.
I have adjusted my macros - if you want to have a look at them and let me know if those look better?
Also, I absolutely need to add more protein, but have been struggling. I don't eat fish or tofu but otherwise am good to go with other proteins. I just need to do more prep. Slowly but surely.0 -
I find no matter what exercise I do, I get bored after awhile so I rotate through classes, weight training, cardio, etc. I don't hate any one specific exercise (okay, maybe burpees) so I'm really good to try new things.
I have adjusted my macros - if you want to have a look at them and let me know if those look better?
Also, I absolutely need to add more protein, but have been struggling. I don't eat fish or tofu but otherwise am good to go with other proteins. I just need to do more prep. Slowly but surely.
I LOVE BURPEES, I LOVE BURPEES, I LOVE BURPEES
Just keep telling that to yourself and you'll eventually convince yourself hahaha
My MMA trainer gave me some valuable advice... He said when there's an exercise you hate to do like burpees, mountain climbers, knee tucks, etc. When you have to do them just start, find a pace you can handle and just RIP through them... no matter how painful or sucky or how hard they are, just don't stop, keep going until you get through the hundred or minute drill or how ever many you have to do. The moment you stop for a rest is when it's the hardest to keep going, every time you stop it's harder and harder to start again. I started doing this with these various exercises and guess what... he was right! I used to hate mountain climbers and now I could just do them all day long. Same with burpees give it a try.... baby steps 0 -
I find no matter what exercise I do, I get bored after awhile so I rotate through classes, weight training, cardio, etc. I don't hate any one specific exercise (okay, maybe burpees) so I'm really good to try new things.
I have adjusted my macros - if you want to have a look at them and let me know if those look better?
Also, I absolutely need to add more protein, but have been struggling. I don't eat fish or tofu but otherwise am good to go with other proteins. I just need to do more prep. Slowly but surely.
I LOVE BURPEES, I LOVE BURPEES, I LOVE BURPEES
Just keep telling that to yourself and you'll eventually convince yourself hahaha
My MMA trainer gave me some valuable advice... He said when there's an exercise you hate to do like burpees, mountain climbers, knee tucks, etc. When you have to do them just start, find a pace you can handle and just RIP through them... no matter how painful or sucky or how hard they are, just don't stop, keep going until you get through the hundred or minute drill or how ever many you have to do. The moment you stop for a rest is when it's the hardest to keep going, every time you stop it's harder and harder to start again. I started doing this with these various exercises and guess what... he was right! I used to hate mountain climbers and now I could just do them all day long. Same with burpees give it a try.... baby steps
cosign0 -
You need to keep your eating habits in check.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions