How much moderate intensity Cardiovascular exercise each day for maximum fat loss?

How much moderate intensity Cardiovascular exercise each day for maximum fat loss? Topic: How much moderate intensity Cardiovascular exercise each day for maximum fat loss?
October 14, 2019 / By Valentine
Question: Okay some general info: I'm 18, 6' 1", 235-240lbs, fairly active, and moderately muscular. I've got a 3 week break coming up, and since I have school off with no work, I've been planning on doing a bunch of cardiovascular exercise this week. I was planning on about 90 minutes each day of moderate (6.0-6.6mph average) exercise on an elliptical machine, but I've been reading online and bodybuilding websites suggest a low amount of exercise to preserve muscle, and others suggest hours a day. I'm in pretty good health lung- and heart-wise, but I haven't done much aerobic exercise since I left swimming in high school, as I've been really busy at school, so I've put on quite a few pounds. Also, what would a good goal for weight loss be for me? According to BMI I am obese and should lose 30-60 pounds, but I think that for me 30 should probably be the upper range. Thanks for any help. Chris EDIT: My current exercise regimen is 20-30 minutes 4 days a week on said elliptical machine, but I have probably averaged about 2-3 days a week due to finals and english papers and stuff. I have probably gained 20 lbs of fat and would like to lose about 30 tops, which would put me at a pretty good Body Fat Percentage. I'm not a bodybuilder, as I've tried to model my exercise plans around that of Bruce Lee to emphazise speed, flexibility, and cardio over size and strength, but I can bench about 160-180 and Leg press around 600. I do around 50-100 Pushups each day and 3 sets of 50 bicycle crunches each day (some of these also get dropped due to extreme busy-ness and school work). Do you guys have any other suggestions you can make?
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Best Answers: How much moderate intensity Cardiovascular exercise each day for maximum fat loss?

Seanna Seanna | 9 days ago
Unless your an extreme competitive bodybuilder or Olympic champion weightlifter, cardiovascular exercise is never bad. The 90 minutes a day of moderate sounds like a good plan. If your not lifting weights at the moment too and you only have 90 minutes a day maybe you'd want to try lifting for 45 minutes and running for 45 minutes. After all, muscle burns more calories then fat. It isn't suggested to lose more then 2 pounds a week for quite a few different reasons, which all kinda come down to "it's not good for your body" if your pretty muscular it's ok to be overweight on the bmi scale, obese is even ok if your really THAT muscular, but i'd probably guess that your goal should be about 20-30 pounds.
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Seanna Originally Answered: Best diet menu to eat for maximum weight loss?
Hi, I graduated high school at 240 pounds and at 5 foot 3 that made me about as round as I was tall. I was one of those overweight teenagers who ate anything and everything without any regard to the effects it was having on my own body. Therefore, I began the diet pills, which did not work; I ate the special diet foods and even began drinking diet beverages. None of this stuff worked for me, just as it does not work for millions of overweight people. Eating less did not work and I was not one to work out or even get up and do anything remotely related to exercise. I knew I would look silly and it would hurt. I never thought or really cared about the health effects this would have on me, back then. A year ago after a successful weight loss plan, now at 120 pounds, it is a major difference. I've lost 30 pounds in the first month. The most significant change in my life is the amount of energy I now have and the way my clothes fit loosely. Everyone close to me and people I haven’t seen in a while are amazed and tell me that I look really good. This is a life changing experience for me although at first I was skeptical about the weight loss plan. Our own metabolism system play a vital part in controlling the amount of body fat burned in the process of providing energy to the body. Knowledge about our own metabolism function is the mother to all weight loss programs. With the knowledge you not only reduce your weight but able to maintain an ideal weight and living a healthy life.The weight loss program has proven to be effective in the short and long-term, without need to endure starvation and without any daily athletic workout. (But taking a light exercise every few days is highly recommended). Best of all you can eat what you most enjoyed without gaining any weight The weight loss program is affordable by all and do not need to pay a monthly fees to use it. In contrast to diet pills regime where you need to buy it on a regular basis and the amount of lose weight will reversed back when you stop consuming it. The success has inspired me to help others and i am sure you won't be disappointed. The link is at the source below and discover how you can become noticeably thinner in 11 days by eating in a way you'll actually enjoy.

Ocean Ocean
eating liquid based foods such as natural smoothies and low sodium soup can help you cut back on calories yet feel full
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Maddison Maddison
try drinking skim milk at breakfast instead of juice overweight people who drank skim milk for breakfast ate fewer calories
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Kendra Kendra
oats are your friends eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon
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Ivah Ivah
45-60 minutes of cardio at a minimum of 5 times per week. I don't recommend to do more than that for two reasons: 1) After 45 to 60 minutes, your body is no longer burning fat. It's just getting exhausted. 2) Your body needs at least a day per week to rest Good luck and remember to follow the proper diet!
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Ellen Ellen
First of all Chris you say that you are rather muscular. BMI Measure muscle as fat so your body mass index is only a measure of tissue and fat in your body so being rather muscular it is very easy for you to show up obese. I would recomend before this that you have someone test you for your body fat index with a body fat analyzer of a skin fold calibur test If you have an athletic director at your school then he probably will test you if you want for free. I have a very muscular gym teacher who is considered obese on the bmi scale but only with 7 percent body fat with the body fat index scale. You will be suprised when you take this test unlike the BMI scale which measure fat and tissue to organs the BFI scale measures the ratio of fat to lean muscle tissue. so it is a more accurate representation of your fat content. Try it! i hope your do!
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Chrissy Chrissy
Yes, it is considered cardiovascular exercise, but you should get at least an hour of physical exercise a day to be considered physically active.
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Audrea Audrea
avocados can be your secret weight loss partners theyre high in fiber and healthy fats giving you a meaty tasting meat alternative
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Audrea Originally Answered: Should I decrease my workout (to low intensity) to lose more weight?
Your workout that you are doing now will help you lose weight, but your weight loss should be better if you decrease the intensity. Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me. Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why. Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars. Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one. In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy. Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies. Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day. Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day. Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body. An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep. Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links. http://www.nutrawatch.com/ http://www.caloriesperhour.com/ http://www.helpguide.org/life/healthy_eating_diet.htm http://www.wikihow.com/Lose-Weight-the-Healthy-Way http://weightloss.about.com/cs/fitness/a/aa011503a.htm http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4

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