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  1. #1
    Registered User deandme64's Avatar
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    How much cardio?

    I’ve been working out of and on since I was in high school, but I haven’t really done anything for the last couple years. I’m in possibly the worst shape of my life and I’m trying to get back into fitness. I have a garage gym so I have no excuse lol. But anyway to my first question I walk a lot at work and stay active. I was wondering if I still need to get my time in on the treadmill or if what I do at work is enough. I wore my Fitbit the last couple of days and my average stats are 15,990 steps 7.64 miles and 4566 calories burned. Thanks for any input you may have.
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    Moderator SuffolkPunch's Avatar
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    What's your goal?

    You may not need any depending on what it is.

    BTW, you probably didn't burn 4500 calories, those gadgets can grossly over estimate. This is a problem if you then eat back the calories you have supposedly burned.
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  3. #3
    Registered User deandme64's Avatar
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    Originally Posted by SuffolkPunch View Post
    What's your goal?

    You may not need any depending on what it is.

    BTW, you probably didn't burn 4500 calories, those gadgets can grossly over estimate. This is a problem if you then eat back the calories you have supposedly burned.
    My goal is to burn fat, I’m about 235lbs right now I’d like to be around 190 maybe lower than that down the road but I feel that is a realistic goal for now.
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    Moderator SuffolkPunch's Avatar
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    OK, cardio can help so maybe do 2 x 30 minute sessions each week, either on different days to lifting or after lifting if you have to. Just bear in mind that cardio is not a magic bullet for fat loss, it actually burns relatively small numbers of calories and it can be easier to simply eat less. But it has health benefits so I recommend doing some.
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    Registered User Luclin999's Avatar
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    Originally Posted by deandme64 View Post
    My goal is to burn fat, I’m about 235lbs right now I’d like to be around 190 maybe lower than that down the road but I feel that is a realistic goal for now.
    1. Your Fitbit is wrong, ignore the "calories burned" info it is giving you and just eat at a reasonable deficit below your maintenance calorie level without regard for the "extra" calories that you may have burned through exercise.

    2. Cardio can help you lose weight a bit faster and is good for your heart but you need to start weight training if you want to lose "fat" rather than "weight".

    You weight train while losing fat in order to help preserve whatever muscle you may actually have on your frame currently under all of the fat. Failing to do that will mean that over the course of the 6-12 months you will be in a deficit, you will lose too much lean mass and ultimately you will just end up a smaller version of your current fat self rather than a better proportioned, leaner version. The weight training will help cause more of your "Weight losses" to be "Fat losses" overall. Find a proven beginner lifting program like 5x5 or Fierce 5 and follow it to the letter for the first six months then re-evaluate based upon your progression.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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    Registered User Garage Rat's Avatar
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    Start getting consistent with weight training again that will help with starting your fat loss.
    What your doing is LISS cardio "low intensity steady state"which can help but probably has a low benefit for burning fat un;ess it's done for a long period like an hour.
    You might want to add it HIIT high intensity interval training type cardio which has been shown to help with fat loss.
    Something like walk fast for 45 seconds then sprint for 15 seconds,do this for fifteen minutes more or less.
    You bring your heart rate up then down,then back up and down over a period of time.
    You can do this with most any type of cardio equipment.
    Good luck.
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