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waycurious
Mon, Sep-17-07, 09:35
In the quest to lose fat, in conjunction with low carb small meals, and weight training, I have been doing low intensity early in the morning (103 pulse rate as I'm 61) walking on an empty stomach on my non weight training days.

On the days I weight train, ( after having a protein filled breakfast) after my weight workout I will do interval heart rates (125-155).

I have dropped 8 lbs over 2 months, and notice muscle gains (body fat of 18%) but I have plataued for a while.

Is this a good program to follow or should I be stepping up the intensity all the time, not doing a "fat burn" at all?
Thanks
leaddog66
Mon, Sep-17-07, 14:12
To continue to stimulate your body you will need to, from time to time, institute change. Whether its higher intensity, longer duration, or different rest intervals, change is good. THe change only has to be in place until your body reacts to it, but ANY workout plan, done long enough, becomes less than optimal.
Helen H
Thu, Sep-27-07, 16:31
I would turn up the intensity. The flaw in that "fat burning zone" theory is that while you burn a higher proportion of fat at lower intensity, you burn more calories overall, including more fat, at higher intensities, and you continue to burn them for a while afterwards.

Have you considered HIIT? This is sprints followed by a slower recovery walk/jog. Typically you sprint the straights of a running track, and jog the bends. Of course, you can do it round your local block. You can also do it on a rowing machine or a bicycle, just go flat out for a minute or so, followed by a slower pace. HIIT doesn't take long (6-10 internvals will wipe you out), and it's very effective.
waycurious
Fri, Sep-28-07, 15:40
Helen thanks for the input. Coincidentally, I had started to turn up the intensity about a week ago; doing high intensity intervals.

Sometimes your body just tells you that it's time for a change, I'll have to assess the effectiveness after a few more weeks; but I sure can feel the effort as I'm huffing and puffing, as well as pretty sweaty when I'm done. Hope it's doing me good!

Bill