Fat Burning Q' & A
Q. I'm 46 and do weight hard 2 x wk - how long and how many cardio sessions should I do I'm a good 28pounds over weight (as in fat not muscle)
A. This is a good question, and one that requires a little more detail.
First off, you need to have your nutrition in order before you start adding in more training or cardio.
First, determine what I call your "Fat Loss Calories", then from there stay at that consistently for 3 weeks. If you deviate then you don't know what is working and what isn't.
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I find many women get too impatient in wanting to see results when they don't even have a foundation first. Once you set this up the rest can be very simple. I would stick with your current training and cardio program as well.
Then after staying with your same calorie base for fat loss for 3 weeks, then it's time to monitor your progress. Taking your body fat to see if there is any changes in composition. If your body fat hasn't moved then you can adjust your program.
For example, if you are doing 3x week of cardio for 30 minutes each you could simply just bump the time up to 45minutes or add another session, so that you are doing 4x week cardio for 30 minutes.
I also want to add that you should focus on nutrition first before you start adding cardio and second would be weight training. I would recommend adding another weight training session, so that you are doing 3x of weight training.
The key is to keep monitoring your progress and tweak as you go along. If you stay with this formula you will see how easy your body fat can change to sculpt a leaner body.