X TRAINER

Motivator · Post by **Motivator** » Wed Aug 12, 2009 9:55 am

Hi All,

I need to loose around 3-4 kg in two weeks and have been doing more Cardio than weights to achieve this aim.
Trouble is I have no idea about what max heart rate to use on x-trainer fat burn programme.
I am mlae, 47 yrs of age and have been a gregular gym member since 2003. current weight is 83kg (182.6lb) and I am 6ft 1" tall.

I have had one seesion of 6km, setting the level to 12 (out of 20), which took around 25 minutes (still sweating after shower)and another of 3.5 k.m. at level 12 which took around 20 minutes.
Are these good/ bad/ indiferent achievements?
If I use heart rate settings what level should I aim for to achieve fatr burn?

p.s. I also do some weights including deadlifts, pull up's and Roman chair squats etc etc
Controlling diet is a major problem in domestic situation so I want to burn as much as possible with exercise.
Any input appreciated.

swanso5 · Post by **swanso5** » Wed Aug 12, 2009 5:39 pm

you can't outtrain a bad diet no matter how hard you try

Motivator · Post by **Motivator** » Thu Aug 13, 2009 5:27 am

Hey Swans,
Appreciate that but I would not say that diet is particularly bad e.g. today I have had

Breakfast
Bowl of Bran flakes with semi skimmed Milk
Cup of tea one sugar

Lunch
Salad Wrap
Melon Slice
Apple

Mid afternoon snack
1 Banana

Evening meal
1 slice of Pizza, Baked Potato and salad.

During the day I have had one black coffee and one black tea.

The main problem for me is two weeks with no exercise, apart form walking and an increase in foods & drink not normally consumed i.e Ice cream, cake, alcohol.

Not looking ofr a flat stomach either, that would take more dietary control than I am able to exercise due to budget/ domestic contraints.

Packard · Post by **Packard** » Thu Aug 13, 2009 3:16 pm

Lesplease wrote:Where's your protein? Take protein with every meal if you can. See if you can squeeze in a fifth meal, too.

I am a firm beleiver that black coffee is a suitable substitute for any nutritional requirement.

If you do not subscribe to that theory, then this diet is distinctly high in simple carbs and absurdly low on protein.

This is not a planned diet. This is just eating-a-little-less-diet and is not well thought out for the long term.

There are plenty of articles on the net about high protein, low fat diets and I would look to see if any of them appeal to you.

swanso5 · Post by **swanso5** » Thu Aug 13, 2009 7:32 pm

Appreciate that but I would not say that diet is particularly bad e.g. today I have had

i wouldn't say it's good...follow the suggestions above

you also said this:

Controlling diet is a major problem in domestic situation so I want to burn as much as possible with exercise.

so i was right in assuming it could be a lot, lot better

www.uponlinetraining.com

Motivator · Post by **Motivator** » Fri Aug 14, 2009 3:50 am

Thanks all for taking time to respond,
Guess I am avoiding the real issue of diet, as you say Swans could be better.

Just one final question.
Why would a fifth meal help with fat loss?

Motivator · Post by **Motivator** » Tue Aug 18, 2009 10:01 am

Hi Lesplease,

O.K. i'll avoid the cake

Cheers