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How much exercise is needed from BTDT?

I am looking to lose about ten pounds in the next three months. I am currently at 136. I walk about 30-45 minutes a day, 4-5 days a week. Does anyone have suggestions for legnth of time, speed, # of miles, etc for a decent weight loss? I just wanted to see if any of you had been there and done that already with a little success.

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Anonymous

Asked by Anonymous at 3:14 PM on Nov. 4, 2008 in Diet & Fitness

Answers (4)
  • a 15 minute mile would be a good pace. you want to get an aerobic level HR to lose weight. proper HR depends on a lot of things, but it's usually somewhere in the range of 130-160. I bet if you google target heartrate calculator you can find one that will be specific to your age, weight, and resting heart rate. after you can do the 15 minute miles easily, try adding ankle and/or arm weights. strength training will also help, bc increased muscle mass = faster metabolism. you won't lose as much weight since muscle weighs more, but you will lose inches and look tighter, which is what you really want.
    teri4lance

    Answer by teri4lance at 4:29 PM on Nov. 4, 2008

  • In order for your muscles to use stored fat to fuel muscular activities, oxygen must be present at the site of the muscle. Unlike glycogen, which is the form in which your body suspends sugars, fat cannot be broken down in the absence of oxygen, Therefore the more efficient your body becomes at taking in, transporting and delivering oxygen, the grater will be your ability to burn up any excess fat. Getting out of breath when you exercise is a sign that you are unable to provide your muscles with sufficient oxygen for them to work aerobically.
    keyaziz

    Answer by keyaziz at 7:00 PM on Nov. 4, 2008

  • When this occurs, your muscles will be relying on the breakdown of sugars (glycogen), and an organic compound called creatine phosphate, rather than using fat to supply their fuel needs. Exercising as intensely as you can, therefore, is not the best approach for fat burning. Adopting an intensity that you can sustain for an extended duration is far more effective. Walking briskly for an hour will result in far greater fat combustion than ten minutes of all-out effort.

    keyaziz

    Answer by keyaziz at 7:00 PM on Nov. 4, 2008

  • try muscle confussion... take two of those days and lift weights or dance around ur house for a bit... play basketball or soccer. if ur body gets used to a particular routine yor weight will go into a "plateau" and it'll be hard to lose until u change the routine.
    Ambreelulu

    Answer by Ambreelulu at 9:06 PM on Nov. 4, 2008

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