Try calculating your optimal heart rate to be in the fat burn zone using the Karvonen* formula in order to get a better idea of how long to run and how intensely:
Karvonen Formula: The mathematical formula that uses maximum heart rate minus resting heart rate to determine target heart rate.
For males: [(220 - Age - Resting Heart Rate) x 65%] + RHR
For females: [(226 - Age- RHR) x 65%] + RHR
*RHR = Resting heart rate (Usually obtainable from a digital blood pressure monitor or you can calculate it by yourself, preferably just when you wake up in the morning. Calculate your pulse in 15 seconds interval and times 4 by placing your index and third finger on your left wrist. DO NOT USE THE THUMB AS IT HAS A PULSE OF ITS OWN!)
After calculating, use the result as a heart rate guide when you are on a bike, threadmill, cross-trainer or whatever cardio machine and maintain your heart rate according to the result you obtain for at least 20 minutes!
>> IMPORTANT: Repeat this calculation every month as your resting heart rate will change, usually getting lower as your overall fitness improves!
Tip submitted by Chrisdaanimal
DM says: Cardio is the ‘necessary evil’ that we must do if we’re really serious in seeing some changes to our physique, especially when it concerns weight loss. When it’s quality weight loss that you want, we can’t just rely on a calorie deficit alone, but it must be a combination of both - sensible eating AND cardio, to form a ‘Double Whammy’ in accelerating your weight loss goals.
Even professional bodybuilders get their share of cardio when they’re getting in shape for a contest… so all the more.. don’t you think we need it too? A cardio routine with the above calculated intensity, a duration of about 30 to 40 minutes, 3 to 4 times a week, coupled together with a sensible eating plan, will give you the results you desire.
*This tip is part of my Compilation of Everyday Weight Loss Tips. Read the introduction and stay tuned at that page for more tips as they are being written.
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{ 10 comments… read them below or add one }
i totally believe in cardio, and have proclaimed from time to time that cardio is essential for weight loss.
what i do:
mondays: 10 min warmup jog/ 45 mins combat
tuesdays: 10 min warmup jog/ 45 mins kickbox OR combat
wednesdays: rest/ taichi
thursdays: 30 mins jog/ cycle/ yoga
fridays: 10 min warmup jog/ 45 mins combat
saturdays: rest/ jog
sundays: rest/ yoga/ jog
:)
i think, ideally, cardio shud b done early in e day, to increase met rate/ heart rate thruout e day (altho this might jz mean more frequent hunger pangs). with a sensible meal plan, nothing is impossible.
i also do realize that there should be sufficient rest between cardio days. unless one knows that one is able to go e extra mile (pun not intended :P). a (high in) protein meal and plenty of water or simply a glucose drink is also important to help with muscle repair (esp if couple w weights that day) and to replenish water/ electrolyte loss.
in the end, it’s all about feeling good and knowing you’ve done a commendable job, so do give urself a pat on e back when it’s duly appropriate ie: did an extra click, upped e inclination level, did with/ increased ankle weights..
and once u feel bad. pls STOP.
is it true that one should not take hi-sodium meals before bedtime? :)
Hi Daily Muscles and friends,
I have been visiting your blogs since last year.
I am a 30 years old man, 183cm, 85kg.
As you can see, I am overweight.
I am thinking to buy a Cardio DVD for Men, so I can do cardio in front of TV. The thing is I have been shopping for quite a while now, I still can’t find the DVD I am looking for.
Most of the DVD in the market are Cardio for Women. Of course, men do watch and learn it too. But I prefer more aggresive one ( no offence to Woman aerobic fans ;-)
If you guy have seen any Cardio DVD for men, please tell me the title and the place to get it.
Thanks.
To add on to what Fitchick has written, Cardio should be done first thing in the morning, when your stomach is empty.
That way, your body will have no choice but to burn the fat in your body to fuel itself for your cardio. You will achieve results faster.
izyz: hi-5! :D
fitchick: I’ve never heard about the issue with high-sodium meals before bedtime. Why is it bad? anyway.. a high-sodium meal ANYTIME isnt really that good either.
Space: Thanks for finally making a comment after 1 year of reading. :) I think its awesome that you’ve already taken a step to do something about your weight. (Just deciding to do something about it.. is the first step!) I honestly don’t know of any cardio DVDs that are specifically made for men. I do know that there are bodybuildind/weight-training videos though, which you can purchase off bodybuilding.com (but you may run through a problem with Customs as it is a video, and may be subject to certain procedures, etc). I’ll keep a lookout though. By the way… why a video? Sometimes it’s more motivating, and the chances are higher that you will STICK to the program if you participate in an actual class. Almost all gyms have excellent classes for the first-timer right up to the exercise addict (e.g. fitchick).
izyz: I couldnt agree more. Cardio on an empty stomach works for me!
DM: smth abt water retention if one were to consume excessive water prior to bedtime. not too sure abt that.. that’s why i askd.. :D
Hi DM,
Thank you for your reply, I appreciate it.
The reason of buying a DVD is I am staying in a rural aread which gym is not available. When I get back from work, it’s already dark, I don’t feel like jogging in the dark.
Thus, I am thinking to buy a DVD so I can excercise at home.
I think the chances to get the DVD I want is quite slim…may be you should make one DM ;)
Oh, DM, hopefully you could write your everyday meal and diet ( when you first started workout), so it can be a reference for those who would like to lose weight or be fit.
This is just a suggestion, no pressure.
Thank you !
Hey DM , still remember me? I’m the guy who is a student last time …did send u email before . I said about after my spm I will join gym and start losing weight.
And guess what?
I did it!!!
I lost 20kgs since January started till now !!!
From 105kg to 85kg now , I’m still overweight but I have already adapted to such lifestyle !!!
Lifestyle changes is most important in obtaining a successful weight loss .
Now I’m into more bodybuilding and cutting . Trying the HST program.
Thanks DM for all his effort in buiding his website !
Kudos to u and u are my great motivator !!!
fitchick: Excessive sodium intake, at anytime, can aid water retention. I’m not too sure if its effects are any worse if it was done prior to bedtime though. I’m sure there are OTHER things you can do prior to bedtime.. instead of indulging in a high sodium meal? ;)
Space: Yeah, the chances of getting that DVD would be slim… and the chances of getting a DVD featuring ME… impossible. Heh heh. Anyway… try looking online.. I’m sure it exists somewhere. As for your question on my everyday meal and diet… I actually don’t really have a hard and fast rule - meaning it could vary greatly - but thats a good idea. I’ll see if I can somehow incorporate into my site what I’m eating at certain points of the different phases I am in, whether bulking up, getting leaner, maintenance.. etc. I’m keen on having it for my own reference as well.
Benjamin.. how can I forget you! You lost 20 KGs? Oh wow! WELL DONE! You must feel like a million dollars right now.. and you deserve it!
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