A question to Blitz Your Body:
I am very dedicated to losing 22 pounds by going to the gym. I am currently going 5 times a week, doing 20 minutes of cardio at 144 bpm, and 40 minutes of weights. How long do you think it will take me: 6 months or longer?–Rebecca
I get this question all of the time! But before I answer, let’s touch on some of the details you have provided:
Crush Those 20 Minutes With Intervals
Based on your age,working out at 144 bpm, or beats per minute means that you are performing aerobic cardiovascular exercise. Since you are only doing it for 20 minutes, I recommend trying interval workouts for at least 2 of the days of the week. That means you switch between high intensity and low to moderate intensity for a short period of time. This could be sprinting on a spin bike (be sure to add resistance) or hauling ass on the elliptical. You can also walk on the treadmill and incorporate running. Each burst should be about 30-60 seconds long, with your recovery being about 60 seconds long. You should go all out during your interval. Your goal should be to hit 85% of your target heart rate. Make sure your heart rate comes down before you start your next interval.
This is what my heart rate looks like during an interval training session:
Perform at least 30-40 minutes of cardio on your non-interval days. And keep lifting those weights!
Eat to Lose
It is almost impossible to lose weight with just exercise alone. Don’t get me wrong. You definitely want to exercise. It improves cardiovascular endurance, builds muscles, increases energy and joint mobility. Your confidence will soar, you’ll handle stress better, and your metabolism will naturally speed up. I could go on and on about why exercise is a vital aspect to quality of life.
But you will not lose weight if you ignore your diet.
Let’s put it this way: you can burn about 350 calories running a 5k. A grande Frappuccino is 370 calories. If you are anything like me, it takes about 2 minutes, 42 seconds to suck down one of those things. Yikes!
You must avoid processed junk and eat the most natural food you can at least for 90% of your week. That allows for 1-2 cheat meals (not days!) a week so that you don’t feel deprived.
So, How Long Does It Take to Lose Weight?
You’ve probably heard that it’s best to lose two pounds a week. But here’s the thing: the smaller you are, the harder it will be to lose weight. Also, all of our bodies are subject to factors like gender, age, genetics, and current fitness level. Since I know Rebecca’s age and what she looks like (gorgeous), I know it’s more likely that she’ll most likely lose a half to one pound a week. Four to five months is a good estimate for her potential weight loss of 22 pounds.
Don’t just go by the numbers on the scale! Take your waist, hip, and thigh measurements. Get a friend to take a picture of you on your start date. Check these metrics at the end of each month to make sure you are still on track.
Just starting out? Make yourself a promise to keep at it for at least one month. After that time, eating right and exercising will become a habit and easier to stick to.
I can provide you with exercise plans and nutrition support, even if you don’t live in NYC. Email me at firstname.lastname@example.org for information.
Facebook.com/blitzyourbody or Twitter @AmyBlitz1