[Miss_Scarlett]

Hi

So, I know I should supplement my work out with weights, but just for the moment I want to concentrate on the cardio side of things and add weights in later. As a rough guide, Im fairly fit but have neglected exercise during the exam period.

I have 1 1/2 hours at the gym per day during the summer holiday for cardio alone. Running for the entirety of this time had started to become tedious. I want something that is actually going to make me feel the burn and see some damn good results. I feel as though my body is "getting used to" my current routine. My main aim is to reduce my body fat percentage, and although my BMI is 22 I feel my body fat percentage is higher than I would like at 24%.

So, if you could suggest to me a cardio routine with the time available, thats going to help reduce my body fat I would be grateful Also, what is the optimum body fat %age I should be looking to get to, and as a guesstimate how long will it take me to reach this target.


Thank you

[burningnun]

www.crossfit.com

Hoo boy, you picked a good day to start!

Wednesday 080625

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I suggest you scale FGB (possibly to one round), because you are not a UFC fighter. You'll have a rest day Thursday though, so it could be fun going all out. If you haven't used weights before you'd have to scale the presses, high pulls and probably the wall balls anyway. I humbly suggest you use the empty 20 kg bar for each exercise.

This workout KO'd BJ Penn by the way. The best fighters in the UFC have not KO'd BJ Penn, and neither did Lyoto Machida when Penn moved up 3 (THREE) weight classes to fight him.

Good luck

[adamcleland15]

Buy a skipping rope.

[supernova2]

Originally Posted by Miss_Scarlett

Hi

So, I know I should supplement my work out with weights, but just for the moment I want to concentrate on the cardio side of things and add weights in later. As a rough guide, Im fairly fit but have neglected exercise during the exam period.

I have 1 1/2 hours at the gym per day during the summer holiday for cardio alone. Running for the entirety of this time had started to become tedious. I want something that is actually going to make me feel the burn and see some damn good results. I feel as though my body is "getting used to" my current routine. My main aim is to reduce my body fat percentage, and although my BMI is 22 I feel my body fat percentage is higher than I would like at 24%.

So, if you could suggest to me a cardio routine with the time available, thats going to help reduce my body fat I would be grateful Also, what is the optimum body fat %age I should be looking to get to, and as a guesstimate how long will it take me to reach this target.


Thank you

24% is fine really for a girl. Going lower ie. 20% is getting towards athlete standards. If you want to "feel the burn" more through cardio, you need to increase the intensity.

[Miss_Scarlett]

Originally Posted by supernova2

24% is fine really for a girl. Going lower ie. 20% is getting towards athlete standards. If you want to "feel the burn" more through cardio, you need to increase the intensity.

Thanks for your replies

For some reason, I used to love running, but now to be quite honest Ive gone off it a bit. I dont know why. Im using the cross trainer a lot more, but I do wonder whether that gives you as good a work out as going for a good run.

At the moment Im doing an assortment of the hills programmes on the x trainer...cascades,intervals etc. I really dont want to do rowing, because although they say women dont bulk up quickly, it doesnt take much for me to start getting a little more muscly than I would like. And as Im an inverted triangle shape naturally, I dont want to be bulking up on the top half. I want to improve my upper body, but im not quite sure how

[bansheeee*]

Everytime (well not everytime . .) I eat summink I go on my crosstrainer for about 30 mins which burns 650 calories,& I eat 1000 calories a day . .

[supernova2]

Originally Posted by Miss_Scarlett

Thanks for your replies

For some reason, I used to love running, but now to be quite honest Ive gone off it a bit. I dont know why. Im using the cross trainer a lot more, but I do wonder whether that gives you as good a work out as going for a good run.

At the moment Im doing an assortment of the hills programmes on the x trainer...cascades,intervals etc. I really dont want to do rowing, because although they say women dont bulk up quickly, it doesnt take much for me to start getting a little more muscly than I would like. And as Im an inverted triangle shape naturally, I dont want to be bulking up on the top half. I want to improve my upper body, but im not quite sure how

Rowing machines work your legs then back primarily not your arms. People who use their arms a lot tend to just have bad technique.

[Miss_Scarlett]

Originally Posted by supernova2

Rowing machines work your legs then back primarily not your arms. People who use their arms a lot tend to just have bad technique.

Yep, thats probably me then! Does it matter though, whether you x train or run? Is either better for increasing CV fitness. I suppose I could do both. Instead of doing 45 mins x trainer, 30 mins on each interval training...yeh might try that.