CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories


Your Favorite Weight Loss / Fat Burn Exercise ??

I am revamping my exercise regime and trying to get the right balance for optimal weight loss through fat burn and am at a bit of crossroad.

I would love to know
1 - What is your fave cardio workout (elliptical / tread / ?)
2 - How long do you do it for?
3 - How many times / week
4 - How many resistance / weights days do you have?

Wed. Feb 20, 5:56pm

Add comment  
I absolutely love doing the elliptical machine. I do it for 30 minutes 5 days a week. I find myself trying to constantly improve my distance. Once I'm comfortable with the time, I just up it 5 more minutes. I lift weights 3 to 4 times a week, but I try to alternate between lower and upper body. At least 1 day I do whole body. Another way is to change it up. Try a new work out dvd or a new machine. It actually helps, because you end up using different muscles and get a more varied workout.

Wednesday, February 20, 2008, 9:15 PM

Add comment
Is anyone increasing fruits and vegetables or is everyone keeping the usual.
I have 4 fruits and 7 vegetables and I'm wondering if I should add more vegetables

Wednesday, February 20, 2008, 9:57 PM

Add comment
1- Treadmill for walking and running
2- About 40 miles a week, on average 90 mins a day
3- Six days a week
4- Three weight sessions + 1 yoga class (it's a type of resistance training)

To 9:57... no you "shouldn't" eat more, but you can if you want to. Just make sure you're getting a variety so that you don't OD on certain vitamins, and keep an eye on the starchy ones.

Wednesday, February 20, 2008, 10:27 PM

Add comment

What does your question have to do with exercise?

Thursday, February 21, 2008, 2:10 PM

Add comment
I get grrrrreat, fast results with the Body For Life Program.....

3 20 min. HIIT cardios per week and 3 lifting days per week. 1 day no exercise.

Their Upper Body lifting program is 6 sets of: 12,10,8,6,12 and 12 chest and then do the same for shoulders, then triceps and then biceps.

Their Lower Body lifting program is 6 sets of: 12,10,8,6,12 and 12 quads, hammies, calfs and abs.

Their website has all the detail of the workouts. I lost two dress sizes in 4 weeks!

Friday, February 22, 2008, 7:07 AM

Add comment

Thanks 7:07 exactly what I was looking for.

Friday, February 22, 2008, 8:51 AM

Add comment
I have had great results with the following (so great that after doing this for a year, I am in the "elite" category on my Polar F11 heart rate monitor, with my VO2 measurement of 51 being equal to an "elite" fit 24 year old female - and I'm 35! Don't mind me patting myself on the back, here.) I am very toned & look pretty good in a swimsuit. Still dieting as I'd like to drop another 1/2 size/5 lbs - I admit, this is mostly psychological... anyway, here's the info - good luck!

5-6 days/week 45-60 minutes of cardio machines (elliptical or ARC trainer -the latter is AMAZING - full range of lower body motion so it hits your entire leg & butt, with a wide range of difficulty and inclines - but harder to find in gyms; mix in bike to keep the knees strong but it can be harder to burn cals on this as you're not supporting your body weight) with sprint intervals each 2 to 4 minutes.

2-4 days per week before the cardio workout, do HIT (High Intensity (weight) Training - not to be confused with HIIT, which is a similar principle) before cardio. The weight segment takes max 20 minutes per workout, alternate upper and lower days (e.g., day 1 lift lower, day 2 lift upper body, do abs both days). Trick w/ HIT is one set per exercise to your failure point, which should genereally be between rep #10 and #15 (it does take a few weeks to figure out what the right weight you should be using). It is tough psychologically but you see the difference on the bod quickly.

My weight lifting exercises - all are on machines except abs and Arnold presses):
For Upper body - mix the order up every few workouts so you don't get muscle memory. Note that you should try to keep alternate pushing and pulling exercise (e.g., chest press then row, not chest press then shoulder press).
Bicep curl
Arnold shoulder press (works rotator cuff - important for women!)
Lateral raise (works shoulders)
Low lat row (works your whole back plus biceps)
Chest press
Abs (on a balance ball)
Back extension (works lumbar - use perfect form on this one!)

For Lower body:
Leg curl (works hamstrings)
Leg press (works hamstrings, quads, gluts - I do the lateral hip sled for this - less strain on the back & knees vs. the incline one, etc.)
Glut machine (if I had good knees I'd do lunges...)
Calf raise
(also, if I had good knees, I would also do the leg extension, but mine are crap so I do physical therapy exercises that use my quads instead)
Abs (on a balance ball)

No breaks between weight exercises! This really gets the heart rate going. If you do it this way you also burn big cals.

For more on HIT, this is the guy the wrote the book (literally - my dad gave it to me a few years ago, Maximize Your Training by Matt Brzycki, He's out of Princeton (the athletic trainer or something there?).

Friday, February 22, 2008, 1:00 PM

Add comment
P.S. besides quickly getting you in shape and getting your heart rate up, HIT does less damage to your joints than other weight training (e.g. circuit, etc.) because your reps are limited and you are only doing 1 set. By the way, I am not a hulk with huge muscles - I'm a size 6/Small (at 5' 6" tall) and while I don't think this is "tiny" in today's age of nymphs, because I'm so toned, people give me the comment all the time that I am tiny!!

Friday, February 22, 2008, 1:04 PM

Add comment
Thank You !!!!!!!!!!!!!!!
The description of your physique and endurance reminds me of a woman at the gym, who I have envied from day 1, and that is what I would love to achieve.

Friday, February 22, 2008, 1:28 PM

Add comment

Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight


How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources


Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner


Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge