File :-(, x, )
Anonymous
Hey /fit/. I don't come here often, but I need your help.

I'm obese, and I'm trying to change that: 5'7", 225lb. I work out 3 times a week, though I get really winded after 20 minutes of cardio (right now, on a bike). Literature I read suggested I need to push to at least 30 minutes to make any difference, but I've also heard this time is relative to how fat you are when starting. (e.g 20 minutes for an obese person is equivalent to a longer period of time for a healthy person, so it's still not a bad start)

I don't know shit about getting healthy other than a) eating less shitty things and b) getting off my ass and being more physically active.

TL;DR;
What's a realistic expectation of when to increase my workout length, and by how much?

Pic not related, but awesome.
>> Anonymous
20-45 mins is a good goal. 20 for beginners.

remember its not just duration but intensity.
20 minutes of leisurely biking down the street vs. 20 minutes going up and down hilly streets are different things. or just hoofing it as fast as you can during stretches on your bike path.
>> Anonymous
>>456096

Ah, apologies. I forgot to specify I'm using an exercise bike at a gym. I set the level to one where I have to put in a fair amount of effort to keep going, but I keep it steady. I do see others around me hopping up and down in difficulty, though. Is this advisable?
>> Anonymous
Delicious/fit/ pasta:


If you can't get access to real weights: http://trainforstrength.com/workout1.shtml

If you can get access to real weights (aka. a barbell with a bench and a squat rack): http://forum.dutchbodybuilding.com/f141/mark-rippetoes-starting-strength-routine-63770/

For cardiovascular health, google HIIT. If you think you can handle it, look up Tabata intervals too. This will place your physical endurance for above the general populace's and wreck fat like nothing else.

Alternate between lifting and cardio, doing one every other day, and the other on the other days, with a day of rest. This mean three days a week you lift and three days a week you do cardio.

http://www.t-nation.com/readArticle.do?id=459493
^^^ Live by this.

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If you can't do any lifting, at least do the HIIT. Cardio for more than half an hour is retarded for weight loss purposes.
>> Anonymous
>>456119

Helpful anon is VERY helpful.

Thank you for this delicious copypasta.
>> Anonymous
sounds like you got a good start OP, you should really up to about 5 days a week or even 7 if you want to lose weight quickly.

as far as increasing the length of your workout, if you push yourself to your limit eventually your limit will increase. just keep testing yourself, don't be satisfied to do the same workout you did last time.