Most Effective Fat Burning Excercise?

DAnDan · 23 Jul 2010 at 15:14

Sorry about posting another generic "help me" style thread, I'm just looking for some advice really.

Currently I go to the gym around 3/4 times a week when I get time, however when I go my routine lacks any proper structure. I tend to do anywhere between 1 and 3Km on the treadmill at between 9 and 10KPH depending on how energetic I feel. After that though I just seem to mill around doing a few sets of weights on varying machines. I try to do 3 sets of ~10 reps on whatever machines I can find really.

This is where I need your help, I'm not overweight or massively unfit, but I'd like to maximise the effect I get from the gym instead of what I'm doing now. Preferably I'd like to lose a bit more body fat, preferable with a bit more muscle overall. So if anyone would be able to instruct me on the best way to use my time to reduce my overall body fat, that would be great. (Be aware I don't really have that much idea what I'm talking about, so the above may or may not make sense.)

For reference I'm around 5foot6 (ish), and 64Kg last time I weighed myself.

Thanks guys.

boxman2000 · 23 Jul 2010 at 15:19

Eating habbits are a good starting point.

Once that's sorted then a mix of cardio and weights would help cut down on bodyfat and certainly maximise your time.

People with far more knowledge on here than me but I have found just doing cardio is OK for weight loss but mix that with proper diet (not a diet, just eating right to get your metabolism sorted) and some weight work will be far more effective.

DAnDan · 23 Jul 2010 at 15:22

My diet's fairly average to be honest, and something I'm looking to improve upon, but at the moment I'm more worried about sorting out an effective gym routine really.

I'm wondering if there's better methods of cardio than just running a few K a few times a week, possibly on a bike, or just different variations on the treadmill?

AtticusFinch · 23 Jul 2010 at 15:23

Don't want to start a fight with anyone but, I find rowing works really well for me - you can vary intensities and duration dependant upon particular desires on a given day and it works so may muscle groups at the same time that it is a "cost-effective" work out.

Water Rowers at home are great for this.

Bleek · 23 Jul 2010 at 15:28

AtticusFinch said:
Don't want to start a fight with anyone but, I find rowing works really well for me - you can vary intensities and duration dependant upon particular desires on a given day and it works so may muscle groups at the same time that it is a "cost-effective" work out.

Water Rowers at home are great for this.

Agreed, rowing is excellent.

So is running, of course.

I actually find that three 5-10k runs a week is losing me too much weight at the minute and I eat like a horse. Keep running, don't bump up your distance or speed too quickly, keep it simple, warm-up properly, cool down properly and increment distance each other week at the start.

Oh and make sure if you're on a treadmill you have an ipod or equivalent with appropriate music, otherwise you'll bore yourself to a stop.

DAnDan · 23 Jul 2010 at 15:30

Bleek said:
Agreed, rowing is excellent.

So is running, of course.

I actually find that three 5-10k runs a week is losing me too much weight at the minute and I eat like a horse. Keep running, don't bump up your distance or speed too quickly, keep it simple, warm-up properly, cool down properly and increment distance each other week at the start.

Oh and make sure if you're on a treadmill you have an ipod or equivalent with appropriate music, otherwise you'll bore yourself to a stop.

Always have my ipod with me on the treadmill, couldn't imagine running any real distance without it. Looks like sticking with what I'm doing (maybe a bit more distance) wouldn't be a bad idea then? May try and throw a bit of rowing in there too if it's not too busy down there today.

AtticusFinch · 23 Jul 2010 at 15:33

Other rowing bonus

DAnDan said:
Always have my ipod with me on the treadmill, couldn't imagine running any real distance without it. Looks like sticking with what I'm doing (maybe a bit more distance) wouldn't be a bad idea then? May try and throw a bit of rowing in there too if it's not too busy down there today.

Forgot to mention - v low impact c/f running - so ideal partner with running to "rest" joints etc

MG42Maniac · 23 Jul 2010 at 15:33

Muay Thai Kick Boxing is about the most tiring thing I have ever done. Not sure how many calories you would burn an hour, it will be a lot though.

tom_e · 23 Jul 2010 at 15:43

Have a look at some HIIT routines as well, they can be used with most forms of cardio

chrisd · 23 Jul 2010 at 16:18

Running 2km at 10kph is a light warm up at best.

DAnDan · 23 Jul 2010 at 16:51

chrisd said:
Running 2km at 10kph is a light warm up at best.

Helpful... :rolleyes:

MG42Maniac said:
Muay Thai Kick Boxing is about the most tiring thing I have ever done. Not sure how many calories you would burn an hour, it will be a lot though.

As awesome as that would be to do, it's got to be something I can do in the gym really, I've not got the time or the money to take up anything new

tom_e said:
Have a look at some HIIT routines as well, they can be used with most forms of cardio

Will take a look at that thanks, seen it mentioned around here before, but never really looked into it properly. Any pointers before I go randomly googling?

snowball1 · 23 Jul 2010 at 16:56

Run outside if you can, far more interesting than the treadmill.

chrisd · 23 Jul 2010 at 17:15

DAnDan said:
Helpful...

Ok, i'll be as helpful as everyone else and suggest HIIT, a method of training that is going to be ideal for someone who often doesn't have the 'energy' to jog more than 1km. :rolleyes:

Running a couple of km at a very slow pace is not proper exercise - don't kid yourself that it is.

DAnDan · 23 Jul 2010 at 17:29

chrisd said:
Ok, i'll be as helpful as everyone else and suggest HIIT, a method of training that is going to be ideal for someone who often doesn't have the 'energy' to jog more than 1km.

Running a couple of km at a very slow pace is not proper exercise - don't kid yourself that it is.

Not quite sure where you're pulling the "don't have the energy for more than 1km" from, but I really can't be bothered to listen to your attitude, so either lose it, or welcome to my ignore list.

tom_e · 23 Jul 2010 at 17:32

chrisd said:
Ok, i'll be as helpful as everyone else and suggest HIIT, a method of training that is going to be ideal for someone who often doesn't have the 'energy' to jog more than 1km.

Running a couple of km at a very slow pace is not proper exercise - don't kid yourself that it is.

I can't run more than 1 or 2km on the treadmill but stick me on the bike and I can happily complete a HIIT routine, not everyones built for, enjoys or is any good at running

^TANK^ · 23 Jul 2010 at 20:59

Cross trainer and punch bag for me.

chrisd · 23 Jul 2010 at 21:38

DAnDan said:
Not quite sure where you're pulling the "don't have the energy for more than 1km" from

From your OP.

This is getting tiresome. Just add me to your ignore list and take the advice of someone else. :confused:

ben90 · 23 Jul 2010 at 22:05

High rep squats followed by skipping is the most brutal thing i've ever done.

JamesTuc · 23 Jul 2010 at 22:05

If you can swim confidently I would suggest doing this once a week, about 30min as constantly as possible, maybe a break every 10min

Also do one 20-30min rowing machine session a week. Just staying on this long may be a push for some people but don't worry about your speed and just keep going at a steady pace as after a couple of weeks it will become easier and you will really notice the difference.

I would also suggest doing a run of around 30min.

The all three exercises are very good cardio and so will burn fat. Swimming will help build upper body muscles at the same time and rowing will (if done correctly) build up your leg and back muscles. The running is mainly cardio and will help to build up your endurance.

I've suggested 30min workouts because they are a lot easier to find time to do and will hopefully not leave you feeling too dead. As your fitness improves start going more regularly and then start increasing the length of each session.

Warmup/cooldown/stretching is very important. It will help you perform better while you are training and will help you to recover quicker afterwards leaving you less achy. Do a light jog/cycle/cross trainer for 5-10min and then stretch for 5min, making sure you cover at least all of the muscles you will be using. Do this at the beginning and end of each workout.

Another important thing is eating and drinking properly before and after exercise. Try not to eat a large meal closer than 2hrs before and make sure you eat something nutritious within 30min.

Okay, essay over, hope this helps

colossuss · 24 Jul 2010 at 00:12

JamesTuc said:
If you can swim confidently I would suggest doing this once a week, about 30min as constantly as possible, maybe a break every 10min

This. Most people miss out swimming, yet it can be very useful. You can use it as a "cool down" as it will exercise all your muscles. Just take your time and try to keep going without stopping (For long)