stationary bike 6 pack image
Hank Ferri
After I build my muscle, I want to get down to 10% body fat so I can see my six pack. Well, I want to lose fat and increase my cardiovascular endurance at the same time, so I was wondering, which would burn more?
I would run at 6-7 MPH for about 10-20 minutes 3-5 times a week. Or, I would go on the stationary bike 15-20 MPH for about 20-30 minutes. It says that the bike will burn more, but I would think that the running would because you're working the whole body.
Answer
You can get down to 10% body fat by incorporating both the bike and the treadmill. Here's why:
1) If you limit your exercise to just the treadmill, your body and muscles adapt; you become so conditioned that the aerobic benefits may decrease. By alternating, you will not become overly, aerobically efficient at one type of exercise.
2) By alternating between the bike and the treadmill, you work your muscles differently which means you vary your body's "stress points"- this greatly reduces risk for joint pain and shin splints (which can be show-stopper for your work-outs).
3) Whether you are on a bike or treadmill, obtain maximum fat burning benefits by exercising at around 50 percent of your maximum capacity (give or take some....50 percent is an estimate). This will increase your metabolism so that you will continue to burn calories AFTER you finish your work-out. If you are unfamiliar with training within your target heart rate, this link will give you the details:
http://www.thewalkingsite.com/thr.html
4) Whether you are on the treadmill or bike, increase your cardio endurance by doing interval training, which is a style of cardio exercise that alternates periods of high-intensity exercise with periods of low-intensity exercise.
This link more fully describes the concept:
http://www.ksuccess.com/blog/104/interval-training/
You can get down to 10% body fat by incorporating both the bike and the treadmill. Here's why:
1) If you limit your exercise to just the treadmill, your body and muscles adapt; you become so conditioned that the aerobic benefits may decrease. By alternating, you will not become overly, aerobically efficient at one type of exercise.
2) By alternating between the bike and the treadmill, you work your muscles differently which means you vary your body's "stress points"- this greatly reduces risk for joint pain and shin splints (which can be show-stopper for your work-outs).
3) Whether you are on a bike or treadmill, obtain maximum fat burning benefits by exercising at around 50 percent of your maximum capacity (give or take some....50 percent is an estimate). This will increase your metabolism so that you will continue to burn calories AFTER you finish your work-out. If you are unfamiliar with training within your target heart rate, this link will give you the details:
http://www.thewalkingsite.com/thr.html
4) Whether you are on the treadmill or bike, increase your cardio endurance by doing interval training, which is a style of cardio exercise that alternates periods of high-intensity exercise with periods of low-intensity exercise.
This link more fully describes the concept:
http://www.ksuccess.com/blog/104/interval-training/
Excercises to get rid of my beer gut ?
Phishr
I have been going to the gym two or three days a week doing set classes and stationary bikes mostly. My arms and legs are fine, I need to work more on my gut more then anything else. Are crunches my best bet, or are there other things I should be doing to achieve the results I want? I don't care if I end up with a 6 pack, but I need to get rid of the keg!
I guess I should have stated that my beer gut isn't actually from beer. I drink a couple of beers once or twice a month. Thanks for all the answers.
Answer
You can do crunches and sit ups until the cows come home but you won't see the results unless you burn off the fat covering your abs. You need to examine your diet. Find a calorie calculator online. This will get you the number of calories you need in a day to maintain the weight you are at. Cut that number by 500 calories. THese calories should be 30% proteins 50% carbs and 20% fats. Then get on a more intense workout routine. Here is a good one:
Day one: Upper Body
Day two: Cardio
Day three: Lower Body
Day four: Cardio
Day Five: Upper Body
Day Six: Lower Body
Day Seven: Off
Then start over with lower body being on day one. Pick two different exercises for each body part. Upper Body: Back, Shoulders, Triceps, Biceps, Chest. Lower Body: Quads, hamstrings, calves. Do 4 sets of 12,10,8,6 reps for each exercise.
You will need weight resistant training to lose fat fast. Not just cardio. Give this a shot and monitor your results.
You can do crunches and sit ups until the cows come home but you won't see the results unless you burn off the fat covering your abs. You need to examine your diet. Find a calorie calculator online. This will get you the number of calories you need in a day to maintain the weight you are at. Cut that number by 500 calories. THese calories should be 30% proteins 50% carbs and 20% fats. Then get on a more intense workout routine. Here is a good one:
Day one: Upper Body
Day two: Cardio
Day three: Lower Body
Day four: Cardio
Day Five: Upper Body
Day Six: Lower Body
Day Seven: Off
Then start over with lower body being on day one. Pick two different exercises for each body part. Upper Body: Back, Shoulders, Triceps, Biceps, Chest. Lower Body: Quads, hamstrings, calves. Do 4 sets of 12,10,8,6 reps for each exercise.
You will need weight resistant training to lose fat fast. Not just cardio. Give this a shot and monitor your results.
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