Ideal heart rate......?

[Jon-E-Law]

Originally Posted by puhalu

This is debatable and varies among different people. If you're just starting an exercise routine, the most important thing right now is to find a program you'll stick with (5 X per week 30 minutes minimum is ideal). You can adjust the duration/intensity after a few weeks.

Definatly debatable

1 week is WAY too soon to see any results. If you want to lose weight the right way, you won't notice any significant change for AT LEAST a month. Think about it this way: you didn't put on all the weight in 1 week, or even 1 month, right?
Your body just doesn't store or metabolize fat in large quantities overnight.

You should definatly be able to see results in a week. That is if you are eating and trainingg correctly.

Exercise type most definitely makes a huge difference as far as fat metabolism. Weight-bearing exercise is more effective (walking/running is best, swimming/cycling are least effective

).

This is absolutly wrong. Swimming "correctly" meaning useing the right form is the most effective calorie burner out there.

Swimming:
At a speed of 1:15 per 100 yards, you’re likely burning between 15 and 25 kcals per minute of actual swimming time. Therefore, one hour at this intensity would burn roughly 900-1500 kcals. These values confirm that swimming is one of the best all around exercises available, due to the large number of muscle groups heavily involved.

Running:
Running at 8:00 per mile will generally use 11-20 kcals per minute, while a speed of 6:00 per mile (fast!) will use 14-25 kcals per minute. So an hour at 8:00 per mile garners a consumption of 660-1200 kcals, while an hour at 6:00 per mile uses between 840 and 1500 kcals. Values are slightly lower than those for swimming since you’re not using your upper body muscles to the same degree as while swimming.

Cycling:
At 10 miles per hour, you could expect to use anywhere between 6 and 10 kcals per minute, while at 20 miles per hour you may see a consumption of 15-20 kcals per minute. So for an hour of cycling, this ranges from 360 to 600 kcals at the lower intensity, to 900-1200 kcals at the higher intensity.

You should also consider some weight training. If you increase muscle mass your basal metabolism will increase quite a bit because your body is nourishing that tissue 24/7. You don't have to train like a body builder to get the benefits. Even moderate resistance training will help a lot (ie push ups, sit ups, etc in the basement).

This is true and will also help with a result reliant personalty. Try and burn more cals through out the day than you eat. A specified diet will make it harder for you to eat the wrong thing. For example saying that you are just eating clean allows for relapse like eating ice cream just this once. Go to GNC and get a metabolism booster also eat 6 times a day this also helps boost your matabalism. And have a multivitamin to make sre you are getting the prober nutriants. The diet is still up for grabs and is proven. Im on it right now!!!!!!

[puhalu]

Dan the Man-
Here's a short article from the American College of Sports Medicine:

http://www.acsm.org/Content/ContentF...ergy071002.pdf

I would have brought the whole thing over, but it's a pdf.

Anyway, it parallels my original post.

Law man-
I agree that swimming is great exercise, it's just not as good as weight-bearing exercise (read the article for more specific info).

I don't agree that your diet will be effective long-term. It's physiologically impossible for your body to metabolize 1.6 lbs of fat per day. This assumes, of course, that you're not morbidly obese (which I'm sure you aren't).
The weight you're losing right now is mostly water. If you've gone from a typical American 'hyper-salt' diet to one that's low in sodium, this is a good thing (decreased BP due to less H2O retained).

It's also potentially dangerous to use OTC "metabolism boosters". These are just stimulants. They help you lose weight by giving you a 'buzz' that makes you forget you're hungry. For decades, housewives used diet drinks that had amphetamines in them. Many of them turned into junkies. Those products are now illegal, but others (assumingly safer) have taken their place.

I'd be happy to give you more info if you'd like.