Will this be enough? - MiniMins.com

FatKid · 1st August, 2010

Hello all.

I'm hoping to lose weight, a lot of it, and I'm looking for a good way to exercise.

I don't want to a gym because I dont want to go to a gym where it'll cost me £230 for 6 months.

So I'm going to do it at home.

I've got an exercise bike tucked away which I will use.

How much will be enough? I want to lose around 9 stone (I did say i need to lose a lot

).

I am planning of doing an hour of it a day of normal pace to fast pace every Monday-Friday.

Will this be enough? How many calories will I lose on average per session? Along with healthy living, how much will I lose each week averagly?

Thank you!

Scanbran · 2nd August, 2010

I'd reckon for an hour a day, you'll be looking at roughly 500 calories per hour at a moderate pace, which will equate to 3500 per week (assuming you do it every day) which will work out at 1lb of fat burned in a week. Add this to a good calorie deficit eating plan should allow you to lose approx. 3lbs per week, which would be excellent.

Alternatively, you could try interval training, which should get you the same sort of calorie burn in less time (or far more in the same time!).

Like this plan from Mens Health magazine:

On your bike
An American Journal of Clinical Nutrition study found men who completed a 20-week schedule of interval training lost nine times more fat than a control group doing straight endurance training. So saddle up, locate MTV Base on that little rubber screen and complete this 30-minute fat-ravaging ride.

0-2 mins
Warm-up gently at an RPE (Rate of Perceived Exertion) of 4/10. Switch to a sports channel on the gym TV if you need motivation. Just don't try to keep up if they're showing the Olympic cycling qualifiers.

2-6 mins
4x20 second high-intensity sprints (RPE 9/10) with a pedal speed of 100rpm to elevate your heart rate as quickly as possible. Follow each effort with 40 seconds recovery (RPE 4/10), seated throughout. See? It's possible to get fit without even standing up.

6-18 mins
4x60 second high-intensity efforts (RPE 9/10) with a speed of 90rpm, standing for the first 30 seconds to work more muscle and raise your heart rate to 160-170bpm. After each, a 2 minute seated recovery (RPE 5/10).

18-30 mins
4 minute high-intensity (RPE 9/10) standing hill-climbs (crank up the resistance until your speed is around 60rpm) followed by 2 minute recoveries (RPE 5-6/10), again out of the saddle. BMX Bandits daydreams (and accessories) optional.

Burn blubber :: Burn Fat Fast :: Mens Health

Hathor · 2nd August, 2010

Don't forget that if you build muscle mass through excersize, your body will naturally burn more calories even when you are not excersizing - which is a brilliant reason to excersize.

Also since you have so much to lose, your body will be using more calories at the moment naturally.

My boyfriend started at 27 stones and has lost over 5 stones. He still wants to lose another four. It *is* possible and don't give up.

I would strongly recommend doing a good eating plan too. I love slimming world because I never need to be hungry.

x

Angel-xo · 10th August, 2010

Quote:

Originally Posted by Hathor

Don't forget that if you build muscle mass through excersize, your body will naturally burn more calories even when you are not excersizing - which is a brilliant reason to excersize.

Also since you have so much to lose, your body will be using more calories at the moment naturally.

My boyfriend started at 27 stones and has lost over 5 stones. He still wants to lose another four. It *is* possible and don't give up.

I would strongly recommend doing a good eating plan too. I love slimming world because I never need to be hungry.

x

What she said basically lol. Perfectly summed up.

If you have a lot to lose, you'd definitely lose more each week than an average joe.

But all I'd say is, although it may be enough, would you stick with it? By that I mean, people tend to buy treadmills and bikes, because they think it's easy or whatnot, but then they get bored and lose motivation and the weight comes back on. Establish a plan or routine. Make it fun for you. Do something you enjoy. If you do love riding a bike, then good on you. All i'd say is, try and think of a plan b, just in case you get sick of it, or want a bit of a change. I'm speaking from experience.

size102b · 22nd August, 2010

Hi always remember with any exercise plan is too change it after a while as the body gets used to what we do.Find sonething you will like as thats why exercise falls to the side and we stop.
I stared off at 17st 4 and Im doing weightwatchers,week 4 I started on a treadmill second hand one at home for 4 weeks 30 mins a day 3mph then in week 8 I started wii just dance the fast ones for 30 mins after the treadmill 6 days a week I did this to week 18 then I started a zumba class now I do 2-3 zumba classes a week and 1-2 combat aerobic classes a week,TBH the treadmills boring but it got my fitness level off the ground.I hope to do one aquafit soon and one less zuma just so I change it.
I can honestly say I love zumba so its helped me carry on .
Good luck with your weightloss and exercise plan xx

1st August, 2010	#1 (permalink)
FatKid Member FatKid's Profile Albums FatKid's Photo Gallery Join Date: 28th July, 2010 Posts: 6 Thanks: 0 Thanked 0 Times in 0 Posts Rep Power: 0	Will this be enough? Hello all. I'm hoping to lose weight, a lot of it, and I'm looking for a good way to exercise. I don't want to a gym because I dont want to go to a gym where it'll cost me £230 for 6 months. So I'm going to do it at home. I've got an exercise bike tucked away which I will use. How much will be enough? I want to lose around 9 stone (I did say i need to lose a lot ). I am planning of doing an hour of it a day of normal pace to fast pace every Monday-Friday. Will this be enough? How many calories will I lose on average per session? Along with healthy living, how much will I lose each week averagly? Thank you! Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It!

2nd August, 2010	#2 (permalink)
Scanbran Stupid Member Scanbran's Profile Albums Scanbran's Photo Gallery Join Date: 29th January, 2010 Location: Hamilton, Scotland Posts: 753 Thanks: 38 Thanked 85 Times in 82 Posts Rep Power: 83 Diet: Beer and Chips Height: 5' 9" Start Date: Thursday 28th January 2010 Start Weight: 300lb Current Weight: 197lb Goal Weight: 168lb Goal Date: 25th December 2011 BMI Information: Start BMI: 44.3 Current BMI: 29.1 Goal BMI: 24.8 Statistics: Total Weight Loss: 103lb Weight to Lose: 29lb % Lost 34.33%	I'd reckon for an hour a day, you'll be looking at roughly 500 calories per hour at a moderate pace, which will equate to 3500 per week (assuming you do it every day) which will work out at 1lb of fat burned in a week. Add this to a good calorie deficit eating plan should allow you to lose approx. 3lbs per week, which would be excellent. Alternatively, you could try interval training, which should get you the same sort of calorie burn in less time (or far more in the same time!). Like this plan from Mens Health magazine: On your bike An American Journal of Clinical Nutrition study found men who completed a 20-week schedule of interval training lost nine times more fat than a control group doing straight endurance training. So saddle up, locate MTV Base on that little rubber screen and complete this 30-minute fat-ravaging ride. 0-2 mins Warm-up gently at an RPE (Rate of Perceived Exertion) of 4/10. Switch to a sports channel on the gym TV if you need motivation. Just don't try to keep up if they're showing the Olympic cycling qualifiers. 2-6 mins 4x20 second high-intensity sprints (RPE 9/10) with a pedal speed of 100rpm to elevate your heart rate as quickly as possible. Follow each effort with 40 seconds recovery (RPE 4/10), seated throughout. See? It's possible to get fit without even standing up. 6-18 mins 4x60 second high-intensity efforts (RPE 9/10) with a speed of 90rpm, standing for the first 30 seconds to work more muscle and raise your heart rate to 160-170bpm. After each, a 2 minute seated recovery (RPE 5/10). 18-30 mins 4 minute high-intensity (RPE 9/10) standing hill-climbs (crank up the resistance until your speed is around 60rpm) followed by 2 minute recoveries (RPE 5-6/10), again out of the saddle. BMX Bandits daydreams (and accessories) optional. Burn blubber :: Burn Fat Fast :: Mens Health Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________

2nd August, 2010	#3 (permalink)
Hathor Likes to post Hathor's Profile Albums Hathor's Photo Gallery Join Date: 29th June, 2010 Location: Manchester, UK Posts: 394 Thanks: 25 Thanked 40 Times in 37 Posts Rep Power: 23 Diet: Slimming World Height: 5' 6" Start Date: 22 June 2010 Start Weight: 185lb Current Weight: 140lb Goal Weight: 140lb BMI Information: Start BMI: 29.9 Current BMI: 22.6 Goal BMI: 22.6 Statistics: Total Weight Loss: 45lb Weight to Lose: 0lb % Lost 24.32%	Don't forget that if you build muscle mass through excersize, your body will naturally burn more calories even when you are not excersizing - which is a brilliant reason to excersize. Also since you have so much to lose, your body will be using more calories at the moment naturally. My boyfriend started at 27 stones and has lost over 5 stones. He still wants to lose another four. It is possible and don't give up. I would strongly recommend doing a good eating plan too. I love slimming world because I never need to be hungry. x Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________ Start Weight 13 st 3lbs, current weight 10 st 0lbs TARGET ACHIEVED!!! **Won "Woman of the Year" for my Group August 2010 Won "Miss Slinky" competition November 2010** My food diary (now with photos): http://www.minimins.com/slimming-world-weight-loss-diary/161001-hathors-diary-keeping-motivated.html

22nd August, 2010	#5 (permalink)
size102b Banned size102b's Profile Albums size102b's Photo Gallery Join Date: 5th January, 2009 Posts: 3,303 Blog Entries: 5 Thanks: 893 Thanked 400 Times in 388 Posts Rep Power: 0	Hi always remember with any exercise plan is too change it after a while as the body gets used to what we do.Find sonething you will like as thats why exercise falls to the side and we stop. I stared off at 17st 4 and Im doing weightwatchers,week 4 I started on a treadmill second hand one at home for 4 weeks 30 mins a day 3mph then in week 8 I started wii just dance the fast ones for 30 mins after the treadmill 6 days a week I did this to week 18 then I started a zumba class now I do 2-3 zumba classes a week and 1-2 combat aerobic classes a week,TBH the treadmills boring but it got my fitness level off the ground.I hope to do one aquafit soon and one less zuma just so I change it. I can honestly say I love zumba so its helped me carry on . Good luck with your weightloss and exercise plan xx Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It!