Try removing Gluten from your diet. I was at a stand still (working out and watching calories) and someone suggested that to me and in one week I lost 4 lbs. I have now been pretty much gluten free since the middle of January and I am down 10. This is also with doing 45 minutes of cardio 5 days a week.
Diet has a far greater significance on actual fat lost than exercise. Get exercise - *some* exercise. Do what you enjoy.
The key to fat loss will be an appropriate diet with an appropriately small (as Heather mentioned) daily deficit.
When talking about exercise for weight loss, it's normally purely about calories burned. It doesn't matter for that if you burn 300 calories in an hour with a longer, less intense workout, or 300 calories in 20 minutes with an exhausting one. 300 is 300.
Intensity is key. The last 10 lbs is the hardest so its the perfect time to change things up. Try interval training, tabata, or if you lift weights its time to add some weight. Also burpees, mountain climbers, box jumps, skipping rope, etc... (you can look these up if you are not sure what they are) are wonderful for getting your heart rate up and burning calories. If you are on the treadmill focus on the incline.
I focus on intensity instead of distance/time spent. I have a heart rate monitor which shows calories burned, so I usually try to aim for a certain amount of calories burned and then go a little longer to account for inaccuracy in the calorie read.
But, I really try to change things up form day to day. One day I might do a high resistance on my elliptical and then incorporate running invervals while on my treadmill. Those days are always a higher burn because my heart rate is really up. Since I don't do the same workout twice in a row, the next day I might walk a slower pace but with a high incline on the treadmill and do a lower resistance on the elliptical.
Changing my workouts everday has been really good for me.
Fitness Minutes: (14,252)
9,689 2/26/13 11:27 A
The less you have to lose, the longer it will take. With only 10 lbs to go, at most you can expect about .25 - .3 lbs per week.
Variety is the spice of life. It doesn't really matter whether you do time/distance or intensity; it's more about the total calories burn. Higher intensity is usually better, since it means less time spent doing something, and has the same benefit as burning the same amount of calories over a longer period of time.
Don't worry about the "fat burning zone" or any such nonsense either; just focus on doing what you enjoy. Place emphasis on strength training, as that will boost your metabolism and improve the appearance of the fat you do have.
It will take time. It sounds to me like you're right on track. Just remember that this isn't the biggest loser, and those kinds of results aren't typical. It'll take time to take it off!
Fitness Minutes: (2,301)
74 2/26/13 10:56 A
On my non ST days, I do either the elliptical, stair machine or treadmill (until the weather warms up) I'm wondering what has worked best for you all when trying to lose weight-focus on the time and distance or increasing the intensity (incline or level) at a slower pace? I am 5-4 and currently 147 pounds and would love to drop about 10 pounds and since starting ST about 2 months ago, I have only lost about 3 pounds and my clothes aren't really fitting that much better. I try to make wise choices when I eat and focus on getting plenty of protein each day and am ususally always within my 1200-1500 caloric range.
I know that interval training is helpful as well, just looking for other input on what has worked best for you.....thanks for the feedback!
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