How much cardio?

Hey guys. I'm trying to get down to 130-130, I'm currently 170 (or a couple lbs lower, I'm not sure exactly). I run on nice days or if it's crappy out I play DDR on standard or heavy mode for cardio. I was wondering what you guys would think is an appropriate amount of cardio to do a day, and if I should do it in any certain lengths (like 15 minutes, then rest, do another 15, etc).

Thanks guys!  I'm also trying to work on my upper body (more toned in my arms/chest). I've been doing pushups, and if you have any input on that too that'd be great.

Oh, and situps/crunches. :[ I forgot to mention.

Hi Wombatboi - It sounds like we're in the same boat as I too am currently in the 170's but would like to drop to the mid 130s. 

I hear that cardio at a minimum of 20 minutes (straight) 3X a week is good - If you can do more than this, all the better.  I've also heard talk about 60 minutes each day, but I'm uncertain as to the details behind this recommendation.  My routine is jogging 30 minute (I walk 1/2 a mile before jogging and walk again after) for a total cardio work out of anywhere between 45-60 minutes 6X a week . . . Just depends on how I'm feeling on a given day.

I also started with weight training - but I do a split routine where I workout my upper body one day and then my lower body on the following day. 

Are there certain muscles that you would like to focus on in your upper body?  Biceps? Triceps? Lats?  Or just arms in general?  Keep in mind that lower weights at higher repititions will get you toned muscles, while heavier weights with lower repititions, will give you larger muscles.  Also, remember to allow your muscles to rest at least 48 hours before you do more weight training on the same set of muscles. 

With crunches, I hear it's okay to do them on a daily basis - and there are different ones that focus on your lower and upper abdominal muscles.

Not sure if any of the above helps - If you had any other further questions related to this, I'd be happy to share what I know =)

Best of luck in meeting your goals! 

Wondering if anyone else has anything to say on this topic. ^^;.

Found this on a website:

1. started a food/exercise/weight diary... I wrote down how many calories i ate every day.. how much i exercised and i weighed myself every day.

also, I tried to eat "high-volume foods"...so you feel more full and it takes longer to eat, but you ingest fewer calories for example- lots of vegetables are high volume...and watermelon too

eat tons of fruits and vegetables eat protein do not be afraid to eat carrots, beans and a piece of chicken for lunch

each a lot of fiber...this helps you feel full...[lots of cereals are "high fiber"]...and eating a lot of fiber also helps stops your blood sugar from spiking...

I also did not eat very many deserts or sweets- but i didnt say NO to everything- once a week, i would eat a reasonable serving of ice cream- but this would be my dinner

just remember, if you want to lose that much weight quickly, you need to make drastic, and i mean drastic changes in your diet...this type of goal requires extreme discipline...but dont worry, you can do it...I did..

and also, I found this cool article on line about losing weight- some of the tips helped me out.. www.ehow.com/how_2003077_not-gain-freshman.ht ml

"Keep in mind that lower weights at higher repititions will get you toned muscles, while heavier weights with lower repititions, will give you larger muscles. "

This is a common misconception, higher reps with low weights will get you muscles with good endurance but very little visible difference.  To "tone" muscles you can either burn the fat covering them or make them bigger, higher weights with lower reps will work better for either of these than lower weights/higher reps.

 

To the original poster, How much cardio per day? simple answer, enough to raise your total calories burned to 500 more than your total calories consumed.