How much cardio

Hi Chaps

I would like to know how much cardio is enough? I left the party like smoking and drinking and decided it's time to get into shape only ten days clean but at least it's a start hey........

So at the moment I jog 3km each morning and walk every afternoon about 4-5km. I am only joining a gym end of January 2013. I am about 1.70m, 86kg and I do have a fat around my waist, I would say I am about 30% bf.

I also do some boxing - punching bag after my walk every afternoon.

I do find it hard somedays to stay posative and not eating junk, but I gues the right thing to do is to focus on the end result.

Cheers

How much cardio is asking - how long is a rope ?

You should plan your fitness and life towards a GOAL !

Congrats on starting with a healthy life, you made the first step.

Remember Diet is 80% and gym 20%. You need dedication and discipline.

If you have some extra money, find a personal trainer, and start off with him/her.

Your daily walking and running will show results very quick if your diet is in order. As for boxing, go to youtube and find boxing routines and practice that. Boxing is fantastic for fat loss !

LOL ja as much as it takes...but u seem to be doing enough I would look seriously at the diet... u are most probably eating to much sugar and carbs which is what gives the graving. Go look at the Keto / Atkins diets basically protein and fat no carbs especially anything and everything containing sugar. But keep it up.

Thanx for the replies. I have downloaded all Dj's stickies about diets this morning and will get the diet sorted. I've started to cut out chokies, sweets, chips, cold drinks like coke ( all fizzy drinks ) and junk food. I drink about 3-4L of water a day I try to eat healthy.

No sugar in my tee or food I try to avoid sugar by all means......

Spyks23 wrote: Thanx for the replies. I have downloaded all Dj's stickies about diets this morning and will get the diet sorted. I've started to cut out chokies, sweets, chips, cold drinks like coke ( all fizzy drinks ) and junk food. I drink about 3-4L of water a day I try to eat healthy.

No sugar in my tee or food I try to avoid sugar by all means......

Good start.

If you use a DJ diet, you cant go wrong ! Good Luck !

And then cut out the potatoes rice pasta as well no veg for at least 2 weeks and then add green veg salid even carrots has sugar.. no fruit.

Thanks for the advice chaps

Appreciate

Also have a look at intermittent fasting for a diet plan framework (check out leangains.com), worked wonders for me! Because of hectic work schedule, being married and adding a serious gym routine, I found 6 meals a day unsustainable but managed to stick with this for a decent period and lost a good deal of my bf% while maintaining strength.

wortelstrok wrote:
Remember Diet is 80% and gym 20%. You need dedication and discipline.

Mate I disagree.
It's not 80% diet and 20% training.
It's 100% dedication to diet and training.

Bruno, that's my main problem, time.....with the wife and a kiddie, and work you have to plan everything.......

Spyks23 wrote: Bruno, that's my main problem, time.....with the wife and a kiddie, and work you have to plan everything.......

So plan. I also have wife and kiddies. I jog from 5-5:30 in mornings, drop off kids at school at 7:00, and then hit the gym from 12:00-13:00. Pick up the kids at 16:00 from school and then spend quality time with them. spend sundays making food for the rest of the week, so in the mornings I just grab my frozen food (that I will eat after gym) etc. I pack my bag and shakes before I go to bed. It can be done. Good luck

SV, I agree that dedication and planning can go a long way. Previously when I did a traditional 6 meal a day plan, I started off strong but something (usually work getting hectic) always tends to derail me. I work in finance so working hours can become quite long (10 to 12 hour days).

How long have you been able to keep up with that sort of schedule?

Personally, I think the best diet/routine is the one that you can consistently maintain over a decent period of time and I found that in IF.

Hi SV

Thanx for the advice mate. I am only jogging at the moment, will only join a gym end of Jan 2013 first want to loose some weight (want to get down to 70kg) currently at 80kg.

But thanks for the advice, I will do my planning and work things out.

Cheers