??confused??

Missellaneous02
Missellaneous02 Posts: 70 Member
edited November 2024 in Health and Weight Loss
So i’ve never been much of an athlete but I've gained some weight (mostly belly fat) in the past year and I'm trying to figure out a good work out routine for a complete novice. So far I've been doing 30 mins of cardio 3-4 days a week (Im trying increase that to 5 days a week, i just work a lot). I was using the elliptical and have recently switched to the stationary bike. Ive tried reading articles online and its just getting confusing because everyone says something different. My biggest question is: for weight loss (while monitoring your heart rate) Is it better to use more resistance with a somewhat slower pace? Or little to no resistance but moving much faster? Also if anyone can recommend a good strength training routine for a complete novice id love to hear about it...

Replies

  • iamthemotherofdogs
    iamthemotherofdogs Posts: 562 Member
    Are you pushing yourself when you are on the elliptical or bike?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited November 2017
    Exercise doesn't default to weight loss...and no specific exercise targets fat. You burn fat when you are in an energy (calorie) deficiency. Exercise may or may not help you get into an energy deficiency. You can exercise all you want, but if you eat maintenance calories, you will maintain weight.

    If exercise just defaulted to weight loss, people like me who exercise regularly would ultimately just wither away and die.

    As exercise goes, do whatever it is you actually enjoy doing...that way you'll stick with it, not only for this very small part of the process, but forever. I'd also suggest doing some form of resistance training a couple days per week full body rather than just being a cardio bunny.
  • AnnPT77
    AnnPT77 Posts: 34,736 Member
    Either one of the scenarios you mention - slow/more resistance or fast/less resistance - are work. Work burns calories. I'd predict that you wouldn't see a huge difference between the two, if performed for the same time period.

    The best way to lose weight is to consume less than you burn, which you can do by eating less (usually the easiest/most productive) or moving more (exercise or daily activity), or some combination.

    If you're short on time, eating less will almost certainly be your higher payoff strategy. I'd encourage you to continue exercise if feasible anyway, to increase fitness and minimize muscle loss while losing weight.

    In that context, the best weight loss exercise is one you enjoy (so you'll actually do it long term), that fits into your life in a practical way, and that doesn't leave you so dragged out that you subconsciously down-regulate other daily activity to the point of cancelling out some if the extra calorie burn.

    No need to agonize or overthink it. Just move more, in some fun, practical, manageable way.

  • callsitlikeiseeit
    callsitlikeiseeit Posts: 8,626 Member
    you lose weight in the kitchen.

    you gain fitness in the gym.
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    Cardio is great for creating the CO part of CICO. As long as you feel your heart working and you get somewhat out of breath you'll be getting somewhere. If it's not uncomfortable at some point, you're probably not getting the most out of it. Do consider adding some resistance training in, as cardio to create a calorie deficit has a habit of eating up your muscle over time.
  • Missellaneous02
    Missellaneous02 Posts: 70 Member
    iamthemotherofdogs wrote: »
    Are you pushing yourself when you are on the elliptical or bike?

    I do push myself but I'm trying to make sure my heart rate doesn't go over 180.
  • Missellaneous02
    Missellaneous02 Posts: 70 Member
    Really great simple advice so far, thanks ya'll
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