Quote (RedFromWinter @ Apr 10 2022 09:47pm)
I dropped 40 lbs in two months doing this when I was 25 and fat as hell.
#1 Determine heart rate zones by test or chart.
#2 Find a means to monitor heart rate like a wrist band or watch or using fingers on neck.
#3 Design hour long workouts with the goal of cycling your heart rate from zones 1-4. Ideally, you want to spend most time in 2/3 to burn fats.
#4 Eat better, but it's best to slowly alter your diet so you stick with it. Maybe cut out one thing a week like cheese or soda, or reduce consumption.
Many people call this 'interval training'. This means you do higher intensity exercise to ramp up heart rate over a minute or two minutes, then immediately follow with lower intensity cardio to lower heart rate again and recover. Simplest form is running and walking, but you can really mix and match anything that cycles the heart rate.
Basic Interval Example
#1 For 8 minutes, do 4 run and 4 walk cycles at 1 minute each.
#2 Follow immediately with 4x overhead press (45 seconds of rep time), short break between sets. On second cycle, swap press with a pull like bent over row.
#3 Take 1-2 minute breather, drink little water
#4 Repeat 1-3 above for 1 hour, swap push for pull when you repeat.
Basic Modified HIIT (requires treadmill, or circular track)
#1 Walk for 1 minute
#2 Run for 1 minute
#3 Squat shoulder raise (45 seconds of rep time)
#4 very short rest
#5 repeat 1-4 above for 4 cycles
#6 Step up curls
#7 lunge row
#8 leg raise
#9 very short rest
#10 repeat 6-9 for 4 cycles
Once you are near your weight loss goal, what is your next goal?
Thanks man appreciated
Once fat loss is done I'd like to gain some muscles