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  1. #1
    atestforecho's Avatar
    atestforecho is offline Senior Member
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    10+ hrs of low intensity cardio a week

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    Hi all, I'm wondering if what I'm doing is a good strategy for healthy weight loss.

    I lift 5 days a week (varied from high reps 20-25 sets of 4 to heavy and low reps 5 or 6 sets of 5)

    I clock in 10 (plus or minus) of low intensity cardio a week (mon-fri) and always at and around 60-65% or for me (115-120 bpm)

    I have a rest day... usually on a Friday but most of the time whenever my body tells me I need to rest.

    I jump rope/sprint/some kind of HIIT on the spin-bike or other cardio machines two-three times a week.

    I have either a long walk (10 miles) or 40 miles bike ride on sat or sun.

    I've been on the Paleo diet for two months and am really wondering if the 10+ hrs of cardio is too much even though it's in the low intensity range. I still have roughly 20 more lbs to lose and is also wondering if I need to add more low intensity cardio to my work-outs.

    Thanks for any input you can provide.

  2. #2
    js290's Avatar
    js290 is offline Senior Member
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    bokbadok's Avatar
    bokbadok is offline Senior Member
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    You may be overexercising. I mean, if you love it, great. But for fat loss, it's easy to overdo it. I'd cut lifting back to once a week, SUPER intense lifting, a la Body by Science. HIIT maybe once or twice a week. Cut the cardio way back... like one long hike a week or so. 3 hours is plenty. 10 hours is over the top, imo.
    42 yo female; 5'8"
    Oct 2009: 205 lbs
    Dec 2010: 167 lbs
    Current weight: 158 lbs (first time under 160 in 17 years!!!)
    Goal weight: 145 lbs

  4. #4
    PokeyBug's Avatar
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    Quote Originally Posted by bokbadok View Post
    You may be overexercising. I mean, if you love it, great. But for fat loss, it's easy to overdo it. I'd cut lifting back to once a week, SUPER intense lifting, a la Body by Science. HIIT maybe once or twice a week. Cut the cardio way back... like one long hike a week or so. 3 hours is plenty. 10 hours is over the top, imo.
    +1

  5. #5
    Abu Reena's Avatar
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    agree, except for the BBS part. Lift 2, maybe 3x a week. Sprint or HIIT 1x/week. Move around a lot, but don't go crazy on it.

  6. #6
    pyro13g's Avatar
    pyro13g is offline Senior Member
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    Much less lifting, much more rest between lifts. Pick any low volume, infrequent, high intensity lifting routine.

    Plus the cut back on HIIT. If you enjoy the 10hrs+ of low HRM cardio I don't see a big deal with it. I get more than that per week just taking car of the yard and garden in the summer.

  7. #7
    js290's Avatar
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