How do I know if I'm working out hard enough to lose weight?
- If your workout is easy or low intensity (like a slow walk) = You'll have to workout 45-to-90 minutes a day 5+ days a week to see good weight loss results and...
- If your workout is harder or moderate-to-high intensity (like a jog or run) = You only need to workout 15-to-45 minutes a day 3-to-4 times a week to see good weight loss results and...
- If you're less than 10, 20, or even 30 pounds overweight = You need to workout at higher intensities to lose weight and... If you're more than 30 pounds overweight = You can lose weight working out at any intensity so basically...
- The harder or more intense your workout is = the less time you have to workout to burn lots of fat and you can increase workout intensity to burn fat fast with intervals and...
- The easier your workout is = the more time (usually 45+ minutes) you have to workout to burn lots of fat and...
Here's 4 ways to tell how hard you're working out to lose weight...
1. Find your fat burning workout zone or your target heart rate
To find your fat burning zone while exercising...
- Stop exercising & take your pulse for 10 seconds and then multiply that number by 6 to see your beats per minute and if you want an easier way to find your fat burning zone...
- Some home & gym workout equipment (like treadmills & Elliptical machines) will take your pulse for you and tell you if you're in a fat burning zone or...
- Women: You can get a Polar Heart Bra
to track your heart rate for you and...
- Men: You cna get a Polar F4 Black Thunder Heart Rate Monitor Mens Watch
to track your heart rate for you.
2. Rate your level of intensity on a scale of 1-to-10
- Rate anything that's a 1-to-4 as low intensity and...
- 5-to-7 as moderate-to-high intensity and...
- 8-to-10 as being high intensity.
3. Use the Talk test during your workout to find intensity level
- Low intensity = You can sing your favorite song or carry on an uninterrupted conversation while exercising.
- Moderate-to-High intensity = You can't sing your favorite song and can only carry on an interrupted conversation (meaning it takes some effort on your part to talk) and... Your Speech that is somewhat labored with a little huffing and puffing.
- High intensity = It becomes difficult to talk while exercising or You Can't talk at all.
4. Do a Sweat Test
- Low intensity = No sweat & No problem
- Moderate-to-High intensity = Breaking a sweat. Sweat appears on the normal places on your shirt around your collar and armpits.
- High intensity = You're sweating profusely and it seems like you can ring a gallon of sweat from your shirt after exercising.
You can also lose weight even faster by...
