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elliptical?

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elliptical?

Postby mummy2dylan » Sat Feb 28, 2009 2:06 pm

I just got a really good elliptical trainer last sunday and so far have done 30-45 mins per day.. Some other days ive also gone for a brisk walk for around half an hour..is this enough exercise and when should i expect to see results?
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Re: elliptical?

Postby Etch » Sat Feb 28, 2009 8:44 pm

Anything is better then nothing. The amount of exercise you need really depends on what your goals are, and how your body reacts.

I train with weights ( hardcore ) 3 nights a week, with 1.5 hours of cardio on those days. the other 2 days i do hardcore cardio along with a strict diet ( normally, slip here and there ) and im lucky to see 1-1.5KG difference in a week
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Re: elliptical?

Postby foxyaussie » Sun Mar 01, 2009 12:33 am

mummy2dylan wrote:I just got a really good elliptical trainer last sunday and so far have done 30-45 mins per day..


Good on you Mummy2Dylan, that's certainly a great step in the right direction.
I also have one at home and when it is not collecting dust :oops: I do at least 30 minutes at a medium to fast pace. I find it's a great machine for toning the legs, defiantly the butt, back and arms. If you keep it up on a daily basis you will see and feel results within a month, I say that speaking from personal experience. Depending how you go it may be a good idea to start some light weights. Doing weights will help you to tone up and burn more calories. I have some of those stretchy bands (with the handles on the ends), as well as dumbbells at home that I find useful in place of dumbbells at times. They are cheap and good alternatives to dumbbells when it's just not practical to lug them about. I sometimes take my bands to work when doing night shifts. Helps keep me awake at 2am in the morning :shock: Just my opinion though.
It sounds as though you are on the right path, good luck. Let me know how you go :D
Heaviest Weight ever 82kg on 14/1/2009
81kg 15/2/2009
76.4kg 17/3/2009
76kg 23/3/09
75.5kg 30/3/09

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Re: elliptical?

Postby Indi83 » Sun Mar 01, 2009 1:30 pm

I am interested in getting an elliptical machine but am a bit streched for cash at the moment. I have seen some cheaper ones around- are they worth it or should I just forget about them and save up for a decent one?
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Re: elliptical?

Postby foxyaussie » Sun Mar 01, 2009 4:30 pm

Hi Indi,
How's your weekend going?
I was in the same boat when I first started looking for one. The first one I looked at was about 250 I think. When I got on it to test it, it wobbled and did not seem stable enough. I wasn't even going at a fast pace and back then I was lighter then my current 80ish kilos! :shock:
I discussed it with my trainer at the time and he said to wait, save up and buy a better brand.
In the end I got one that was either 7 or 8 hundred, and I am soooo glad I spent the extra money to get a decent one. It's not the most expensive one nor is it the cheapest, but it is a well known trustworthy brand. Look for the features you want and need too e.g. do you want heart rate detectors on the handles to keep track of heart rate all the time, or are you happy with it on a bar in front of you instead (like mine). Look at the different programs and accessories each machine has too, you are probably going to spend alot of time on it so you want to be able to enjoy it and have a machine that suits you, not everyone else :)
Hope this helps you. I would be more than happy to give you any more advice from my bit of experience with this awesome machine.
Right my machine has a had a rest for too long, time to get back in the saddle 8)
Have a good one.
Jane :)
Heaviest Weight ever 82kg on 14/1/2009
81kg 15/2/2009
76.4kg 17/3/2009
76kg 23/3/09
75.5kg 30/3/09

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Re: elliptical?

Postby stevo » Sat Mar 07, 2009 3:04 pm

It is certainly a good start. There are many other factors you will need to consider as well though, i.e. nutrition.

There is also some ways to help speed up the fat-burning process from each session. It is an article I wrote for Focus On magazine. I hope you find it useful. If you have any other questions, please feel free to let me know. Also, there are plenty of other weight loss principles on my website. All the information is free including my e-book.

The Best Way to Lose Weight

The best way to lose weight is the one of the most commonly used strategies in the fitness industry for helping people achieve amazing results in a relatively short period of time.

It is called the, ‘Maximum Fat-loss Protocol’ and involves a number of simple steps that when followed can literally turn your body into a 24hr-a-day fat burning machine!

Once you understand some basic human physiology, the reason why it is the best way to lose weight becomes clear. The 4 steps in the ‘Maximum Fat-loss Protocol’ are as follows:

1. Wake up and take a thermogenic (fat burner)
2. Exercise for 30-60 minutes
3. Wait 20-30 minutes
4. Have breakfast

Obviously morning exercise may not suit some people so we will also examine an alternative option, which can achieve the same result.

When we wake up in the morning our blood glucose (blood sugar) level tends to be low (unless we’ve had a midnight snack!). Our metabolism also tends to be low at this time of the day. When we take a thermogenic our blood level of free fatty acids increases and our metabolism is given a boost.

Now we have created an environment in our body whereby our blood sugar level is low and our blood fat level is high.

The second step involves exercising for 30-60 minutes. The exercise should be aerobic in nature. This means it may be walking, swimming, cycling, boxing, rowing, participating in an aerobics class or exercising on a cross-trainer. The exercise should be performed at a moderate level of intensity; enough so your heart rate and breathing rate increase but not so much that your muscles start burning from the accumulation of lactic acid.

Exercising at a moderate level of intensity means that your body can use either fat or carbohydrate as a fuel source and since your blood sugar level will be low and your blood fat level will be high, a greater amount of fat will be used as fuel during the exercise session. If you exercise at a higher level of intensity a greater proportion of carbohydrate will be used as a fuel. Since your blood glucose will be low already, performing high intensity exercise will force it to become even lower still resulting in you becoming extremely hypoglycaemic (low blood sugar). This may cause you to feel nauseous, dizzy and shaky.

The third step involves waiting 20-30 minutes before having breakfast. As a result of taking the thermogenic and exercising, your metabolism will remain elevated for quite some time after the session has finished. An elevated metabolism means your body burns fuel at a faster rate. Since your blood glucose level will still be low and your blood fat level will still be high post-exercise, you will keep burning fat during this 20-30 minute window. If you make the mistake of having breakfast immediately after the session your blood glucose level will rise, inducing an insulin spike, which will stop fat burning. It is best to get home after your exercise session, have a shower and get changed before having breakfast.

After waiting 20-30 minutes have breakfast. It is best not to wait longer than that because cortisol will start to rise. Cortisol is the most catabolic hormone in the body, which means it will break down muscle if it increases too much. A loss of muscle will slow your metabolism.

As was mentioned earlier, exercising in the morning before breakfast may not suit some people. Accordingly, it is still possible to achieve the same outstanding results by manipulating your exercise session no matter what time of the day you exercise. All you need to do is perform some resistance exercise (weight training) before your aerobic exercise. The weight training will deplete your body of it’s blood glucose because it is a high intensity form of exercise, which means when the aerobic exercise is performed after it fat will be used almost exclusively.

Here are the steps to take if you can’t perform the standard ‘Maximum Fat-loss Protocol’:

1. Take a thermogenic before your workout
2. Perform a resistance training workout
3. Perform 20-30 minutes of aerobic exercise
4. Wait 20-30 minutes
5. Have your next meal

Performing either version of the ‘Maximum Fat-loss Protocol’ at least 5 days a week will result in unbelievable losses of body fat, especially if you combine it with a suitable nutritional plan. Try it yourself and prepare to be amazed at the results you achieve.
Stephen is the part-owner of Body Concepts and Focus On magazine. Stephen has been involved in the health and fitness industry for over 18 years and has a science degree from UWA.
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