Newbie here needs help on cardio

[Laxman20]

Hey everyone Im a newbie here and would like some help. First of all I'm a 21 old and weigh 186 pounds and I'm 6'3. I just want to lose body fat and get stomach down. I'm thinking of getting a road bike so I can do cardio. I would like to just ride a road bike and run to lose body fat. I would like to know how often and how long I should ride and run. I know I need to eat healthy cuz i don't now. If you can help me out that would be great thank you for your time.

[musculArgirl2]

Hi Laxman. I wish i had something to add for you but I have own issues with deciding what is right for exercise. Running and biking both though will definitely burn the calories I would think. Boss the moderator didn't post tonight but tomorrow evening he most likely will be back posting again. Hopefully he will respond for you. Cheers! Becky

[david4pointpt]

Whether you bike or run you need to change the speed at which you are doing so. Biking not such a big deal about speed just make sure you ride hills. Interval training for your runs will show the best results. Start by warming up for 5-10 minutes with a slow jog. Run as fast as you can, for your level of fitness, for 30 seconds then jog for 2 minutes. Repeat this at least 10 times. This uses both energy systems and is most effective.

As for diet, find out your metabolic type. Either protein, carb, or mixed. Cut out simple sugars and limit your fruit to low fructose fruit. Google search it. Stay away from processed foods, if it has a long shelf life it provides no nutrients.

Don't forget about resistance training. The best way to lose fat is put on muscle! You don't have to become a bodybuilder just add some muscle. At your age you should be producing plenty of testosterone so add some muscle now so later you won't have to work as hard.

Good luck!

Visit http://gymsinsanantonio.com/ for more tips on exercise and nutrition.

[FSLifeStyle]

Good for you for wanting to get out there and start exercising. In terms of how long/how often you train, it depends on a couple of things. First of all, intensity. You could exercise for ours on end but if your barely moving you may not necessarily get as much out of it as exercising for a shorter time at a higher intensity. Second, it's how much you want out of it and how quickly you want to get fit. Obviously rest and recovery is essential but if you can manage 4 days of exercise it would make more of a difference to you than 1/2. Obvious, I know.

The other thing I wanted to say is that you need to be careful about exercising only to lose body fat. I get the impression that you may not necessarily enjoy cycling or running and if you don't it may mean that you will give it up if you don't see the results or your results start to slow. All i would say is that if you enjoy the exercise, you're more likely to do it.

[jmvane15]

I would suggest getting a treadmill. In experience, running has always been more helpful than biking. With running your body is moving a whole lot more than just biking with your legs. I would suggest looking at NordicTrack treadmills, their incline series is awesome. You get so much more out of your workout with incline running. http://www.nordictrack.com

[JanetH1212]

It's good that you are alternating your efforts and not just doing the same thing everyday. You may want to also look into having a few days each week where you lift some weights. But get a trainer so you don't injure yourself. Weight lifting has been found to be a great additional exercise for burning fat.

One word of caution; you should be able to carry on a conversation during your chosen form of exercise. Otherwise, you could be overdoing it on your heart. Try to find a friend to go with so that you can carry on a conversation.

Set a small goal for the first week like 15 minute walking, then the next week do brisk walking, another week add on 5 minutes. There are a lot of ways, just slowly add more time and effort as your body adjusts. (http://www.nordictrackcoupons.com" onclick="window.open(this.href);return false;)

Make sure that you eat a heart healthy diet, because even young athletes can have heart attacks while exercising. Include more high-fiber foods, avoid desserts, and drink more water.

[yogot7r]

As far as losing body fat cardio is very important as you know, along with eating properly. To lose weight you need to burn more calories than you consume. You can't pick a specific area where you want the fat to come off your body. If you are eating right and burning the calories you will eventually get to where you want to be. It would be good to add a resistance training program into your routine as well. As you build muscle it will help burn fat faster and boost your metabolism. Here is a great article on cardio and how you can design a program specifically for you. http://www.totalfitnessexperience.com/z ... -training/" onclick="window.open(this.href);return false;