ObesityHelp

increased for 20+ minutes.  resist olympic trials standards.  Be happy with individual improvement day-to-day and week-to-week. You will build endurance and improved time/speed as you stay with it over time.  Remember we didn't get large and slow overnite and long lasting results take a little time also.  A weekly chart of efforts will refelct your progress and can be very rewarding.  Now get goin' and increase that heart rate.....:O)

Joe

Eat clean and move more is the basics to start with...but you can get to the point where you plateau (or have got fit enough) where it does make a difference to work in the fat loss zone, which is essentially 220 minus your age = 'X'  Work out what 60-70% of 'X' is and that is your optimal range for fat loss (as opposed to building stamina and endurance which is different).

More accuately, count your heartbeats per minute http://www.bodybuilding.com/fun/calhr.htm  and another calculator http://www.fi****ch.com/qkcalc/thr.html

I'm at the point that wearing my heart rate monitor is helping me workout more effectively, but I am now pretty fit and really working very hard for every kilo lost.  I still recommend using a decent personalized heart rate monitor to calculate your caloric burn from excercise, especially if you normall rely on machine or online calculators which are notoriously inaccurate (I burn at least 50 calories LESS per workout than my machines say I do, so I am very glad that I don't 'eat' my excercise calories).