Hi All

New to BFL and looking forward to starting my journey.
I have a question on the cardo workout.
My company has a small gym and we do have a treadmill and elleptical (two of the machines that I would prefer to do my cardio on), however, it's been a long long long time since I've worked out and I'm not sure how to begin my cardio session on these two machines.
I have read Bill Phillips book, but was wondering if anyone had a routine available incorporating the different levels for a newbie such as myself (female, overweight, looking to lose fat and get lean)

I think I'm ok on weight workout session, that seems to be more manageable and clearer to me than the cardio. But I'm sure I'll have questions down the line. I know I don't want to bulk up (as that could probably easily happen with me as I've overweight but do have alot of muscle tone hiding underneath all this fat)


Thank you so much.

Have you looked at the 20 minute HIIT workouts in Body for Life? That is typically the recommended starting point for anyone.

A great starting workout would have you walking at a comfortable pace. For each level increase, up the elevation on the eliptical/treadmill. That will give you a progressive increase in intensity.

Example-

Two minutes level 0
1 minute level 1
1 minute level 2
1 minute level 3
1 minute level 4
Back down to level 1, then repeat.

Don't overthink this as you start. I know that 20 minutes doesn't seem like nearly enough. The key is intensity. Interval training is well documented as an incredibly effective way to lose fat.

I hope this helps a bit. If you have more specifics, feel free to ask!

Are you looking for specific speeds/incline levels? That's tough for someone else to do for you, as it has to be YOUR perceived level of exertion.

Look at this chart, form "About.com":

• Level 1: I'm watching TV and eating bon bons
• Level 2: I'm comfortable and could maintain this pace all day long
• Level 3: I'm still comfortable, but am breathing a bit harder
• Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I'm just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

For BFL-style HIIT, you should be warming up at a 5.

Then do one minute at 6.
One minute at 7.
One minute at 8.
One minute at 9.
Repeat 3 more times.

Then, for that 19th minute, push yourself. Up the incline or speed til you are truly at a level 10 for as long as you can stand it.

Back to level 5 til you can breath normally.

Start easy. Then honestly assess how much harder you CAN go. Initially, you're not going to be able to push yourself as hard as you will later, when you start feeling and seeing changes. And that's alright.

Just get started somewhere. Adapt as necessary.

You can do it, and we're all here to cheer you on! So come back often and tell us how you're doing!

i dont see you "bulking up" on this if you follow the BFL plan. (and stay here on this forum for support and answers)

i think you will be surprised to see the wonderful changes that will start almost immediately.

i like the answers they gave you already. i think i am going to print the "minute maps" out in a bigger font and tape it to my treadmill so that i can punch the "faster/slower" button at the appropriate times.

I love the answers given also, just have a couple of things to add. I recently started training a woman who is 51, in decent shape, and has exercised for several years. I had seen her on the treadmill and thought the first thing I could really help her with was her cardio. She was used to walking and/or slow jogging for 45 minutes and doing a little over three miles at a slight incline. I explained the HIIT principle to her and that it was important for her not to focus on how far she'd gone, but rather her perceived exertion. Another thing I had her do which made a TREMENDOUS difference was not letting her hold onto the bar when she walked. We did 21 minutes (well, actually SHE did the 21 minutes...I was coaching!. She continued to sweat for almost 15 minutes after we finished, which is always a good sign of a great workout. She came to my Body Pump class yesterday and said she was still sore and that she could not believe what a difference it made with 1) not holding onto the bars and 2) focusing on her own personal perceived level of exertion rather than looking at the treadmill numbers and worrying about how far she had gone.

Remember, it's not the amount of time you spend working out that is so important--it is giving it absolutely 100% during the time that you ARE working out. And don't worry about bulking up by lifting weights. Women generally do not have enough testosterone in their bodies to develop huge muscles. With the combination of cardio/weights that BFL incorporates and the eating plan, you should end up with a lean, well toned body. And NEVER EVER underestimate the importance of doing the mind/spiritual exercises. To me, that is the absolute key in making lifelong, lasting changes. Best of luck to you!

i didnt really understand about the holding on to the bars either...but when i had a personal trainer she would keep pointing out...HEY NO HOLDING!!
yes, i would get mad at her
"then why are you making me go at these insane speeds? won't i fall off?"
"do you want to burn fat? let go!"

i didnt fall off.

Quote:

Originally Posted by Clara Have you looked at the 20 minute HIIT workouts in Body for Life? That is typically the recommended starting point for anyone. A great starting workout would have you walking at a comfortable pace. For each level increase, up the elevation on the eliptical/treadmill. That will give you a progressive increase in intensity. Example- Two minutes level 0 1 minute level 1 1 minute level 2 1 minute level 3 1 minute level 4 Back down to level 1, then repeat. Don't overthink this as you start. I know that 20 minutes doesn't seem like nearly enough. The key is intensity. Interval training is well documented as an incredibly effective way to lose fat. I hope this helps a bit. If you have more specifics, feel free to ask!

PRCOAMO-
Welcome aboard, and to echo Clara, her recommendations are right on......
With the elliptical, your body will tell you about where you need to be in regards to each level of training.

On the treadmil, each are built so differently...............
A recommendation would be to walk at 3.0mph and NO ramp for 2 minutes, and begin the process slowly. This below will begin a slow walk into a brisk walk.

level 1 - 3.3
level 2 - 3.5
level 3 - 3.7
level 4 - 4.0

Try this and see where your heartrate takes you, and if you feel you are not working hard enough, then start in the middle of those levels and work up to a jog. Level 5 will be a nice walk with the ability to hold conversation, and the top level will be a few words, but working aggressively.

For my particular workout, at the age of 36, I train at my lowest around 120bpm and my highest 160.

(I have easily gotten to 180+ with sprints and aggressive jumproping, but DO not recommend you diving in this hard)

Please feel free to swing by and throw me an email if you need anything anytime!!! Nice to meet you!

This is awesome!!! I laughed, but it is sooooooooo true! Thanks for the input!

this is what i laughed at....heehee...but i love it!

Quote:

Originally Posted by Silly Are you looking for specific speeds/incline levels? That's tough for someone else to do for you, as it has to be YOUR perceived level of exertion. Look at this chart, form "About.com": Level 1: I'm watching TV and eating bon bons Level 2: I'm comfortable and could maintain this pace all day long Level 3: I'm still comfortable, but am breathing a bit harder Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly Level 5: I'm just above comfortable, am sweating more and can still talk easily Level 6: I can still talk, but am slightly breathless Level 7: I can still talk, but I don't really want to. I'm sweating like a pig Level 8: I can grunt in response to your questions and can only keep this pace for a short time period Level 9: I am probably going to die Level 10: I am dead For BFL-style HIIT, you should be warming up at a 5. Then do one minute at 6. One minute at 7. One minute at 8. One minute at 9. Repeat 3 more times. Then, for that 19th minute, push yourself. Up the incline or speed til you are truly at a level 10 for as long as you can stand it. Back to level 5 til you can breath normally. Start easy. Then honestly assess how much harder you CAN go. Initially, you're not going to be able to push yourself as hard as you will later, when you start feeling and seeing changes. And that's alright. Just get started somewhere. Adapt as necessary. You can do it, and we're all here to cheer you on! So come back often and tell us how you're doing!

Thank you all for the wonderful and informative replies. I'll be taking the example provided for treadmill and start with that.
Thanks again.

Just following up. How's the cardio progression working for you?