recommend me a cardio programme

Rambler0-3

Subs Bench
I want to shift three clem with a combination of cardio workouts on a lunchtime and better diet. Basically want a life change to feel better about myself - I know it’s going to be a long slog but I’m motivated to start tomorrow.

I have around 40 minutes on a lunch time and have a gym within 5 minutes I am going to use - starting tomorrow

I want to have a challenging workout during the 40 minutes to hopefully achieve my goal - any advice on best exercises to do?

In terms of diet - what do people suggest to complement the above - 5:2, keto diet etc

The simpler the better

Thanks for any help
 
Tabata bike or rower sprints.

Warmup for 5 mins.
20 seconds flat out
10 seconds recovery
As many times as you can
Cool down/stagger off machine

You would still be better sorting out the diet, and if you are unfit then sprints should be replaced with fast walking.

 
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Simpsyla

Full Back
Diet- use myfitnesspal to count your calories

Any exercise will work if you stick to your calorie deficit- eating right is the hardest bit imho
End of thread here really.

If you're wanting something to just hit and go on a lunchtime if I remember correctly British cycling or someone do a spinning HIIT workout - if you haven't lost a pound or two in sweat after that you aren't doing it correctly!

All the best starting the journey mate.

End of thread here really.

If you're wanting something to just hit and go on a lunchtime if I remember correctly British cycling or someone do a spinning HIIT workout - if you haven't lost a pound or two in sweat after that you aren't doing it correctly!

All the best starting the journey mate.
This is a link to one of the videos I was referring to:

 
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I want to shift three clem with a combination of cardio workouts on a lunchtime and better diet. Basically want a life change to feel better about myself - I know it’s going to be a long slog but I’m motivated to start tomorrow.

I have around 40 minutes on a lunch time and have a gym within 5 minutes I am going to use - starting tomorrow

I want to have a challenging workout during the 40 minutes to hopefully achieve my goal - any advice on best exercises to do?

In terms of diet - what do people suggest to complement the above - 5:2, keto diet etc

The simpler the better

Thanks for any help
Dont complicate things, eat a healthy balanced diet and exercise, running, brisk walking, stepper, bike etc or a combination of all

As said above track your food intake with myfitnesspal. It will you much more aware of your calorie intake. Diet is the most important aspect of it. To many folk do a bit exercise then don't tend to worry about the diet part then wonder why they dont lose weight
 
Stronglifts 5x5 Mon Wed & Fri
Couch to 5k Tue Thu &Sat
Rest on Sundays
If you eat right then after 12 weeks you'll have lost fat & have a decent strength & endurance base.
It depends on where they’re starting from but imho your suggestion could overtrain someone.

I was doing a sequence of:

Day 1:Weights
2: fast Run/hiit session
3: Rest
4: Weights
5: Sprints/hills
6: Rest
7: long slow run
Etc.

I lost too much weight over approx 12 weeks. I am now about 9% body weight and about 5kg underweight. On the flip side I am now quite good at pull/chin-ups and monkey bars!

Personally I think that cutting out unhealthy snacks, reducing alcohol, sleeping properly combined with 5x5 would be enough.

Or do something enjoyable that isn’t a slog and review eating habits.
 
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