Hi there, I am currently doing some cardio workout 30 minutes everyday on an exercise cycle also doing crunches. Just wondering if I am doing everything correctly or should I increase the 30 minutes to and 1 hour.

We need a lot more information than that... what's your current age, sex, weight, bodyfat %, and height? What are your goals?

(18, Male, 169lbs, 5'6) Target Weight is 140lbs

Ok. What about your diet and your workout routines and general lifestyle?

Only about 1 big meal a day and other small potion eating.

There's your first problem. If you want to loose weight, you should eat five to seven small meals a day, as it keeps your metabolism constantly going. As for exercises, it seems like you're trying to spot loose weight. To put it simply, that has never worked, nor does it now. If you want to bulk up and get cut, you have to do full body workouts.

If you're doing nothing but crunches, you're hurting yourself more than your helping yourself. A good workout comes from diversity in your routine, and doing multi-jointed lifts instead of isolation.

My solution? Get a gym membership, find a personal trainer to help you devise a workout regime, and start eating better.

The more info you give us, the more we can help. =)

^^^this is a great summary. Definitely, don't eat just one meal. Eat a few smaller meals and be sure to get the right amount of protein.

About cardio, I think that to lose weight, the general guideline is to do something like 45-60 minutes of cardio, 4-6 times a week. When you do that, be sure to work within your target heart rate (80-85%, which, for you, is 161-171 BPM).

Depends on your goals and the intensity at which you ride. Is the biking cross training for another sport ? Primarily for fat loss ?

Training for 30 minutes at 85% + of your Maximum Training Heart Rate is quite different in terms of the extent and timing of the benefits you can derive versus training for 30 minutes at 65% +/ ( or lower ) of your Maximum Training Heart Rate. Also, the resistance level and rpm you're riding at have a huge impact on intensity as you might imagine.

Same thing with crunches, depends on the overload and reps & sets of crunches you're doing and why you're doing them. For example, just ripping off 100 crunches may not be the most optimal way to tone your mid-section if that's all you're looking to do.

Exactly.

Our bodies are designed to work overall as a unit, not just as individual parts. Work your body as a whole, and it will look better as a whole.

Definitely fix the diet as well. Eating once a day w/ bits of snacks here and there will do you no favors at all.

Ok my opinion here is- eat THREE meals a day but make them healthy, for example:-
Breakfast- Cereal (special k is good)

Lunch- A nice salad (NO chicken added, that wouldnt make it very healthy lol)

Dinner- A small normal meal, not too much.

Also, drink TONS of water and not much gatorade cuz gatorade isnt really fattening but it can give a little water weight. And your workout is fine. The more you do your 30 minutes, the more you can increase the time as you go with it.

-Hope i could be of any help.

Great advice, not point going from 0-100 in seconds becasue it wont last. After you have changed your diet, and portion size you can then start to experiment with smaller meals more often....

I'm not a big fan of the whole 6 meal plan because it will turn your eating habbits into something that is not sociable or practical, and unless its something you do for the rest of your life it wont be particularly stable in terms of long term weight loss.

A healthy diet is key, and to loose weight all you need to do is eat less calories then you burn off throughout the day....


In terms of diet though, i would highly recommend a high fibre breakfast cereal, they tend to be lower in sugars, and better for you in terms of fibre content. Add a bit of fruit to the mix if its the first meal before excersising.

Unless you weigh like 50 pounds and never move, that is not NEARLY enough food. I used a calorie counter to add that all up, and although dinner is pretty vauge, you're looking at about 1200 calories there. Because of your size, you should be eating more like 3000 calories in a day.

I don't mean to shoot this guy down, but his 3 posts doesn't stand up to much...

Edit: Putting chicken in that salad would make it a much healthier meal than it is, provided it's a lean cut.