In the winter, I usually get on my bicycle fluid trainer 5 or 6 times a week between 45 and 60 minutes.
I do a method called interval training. That is where you try to get your heart rate in the max target zone and hold it there for 2 or 3 minutes then recover and do it all over again. Here is an example of a recent work out on my iSpiiner app for my iPad.This is a pretty intense workout that require a lot of focus and dedication, it isn't fun! The results are worth the effort!
When the weather is nice, I will run between 3 and 6 miles 3 times a week. on my non work out days I will walk between 4 and 6 miles. I lift weights and do kettlebell swings and core kettlebell works out 2 times a week. I'll detail those exercises at a later time.
My current objective to compte in a number of 5k, 10K and triathlons this summer. So I am really pushing myself physically. Much of this intense exercise is not necissary to lose weight, intense exercise make you hungry. I have had to balance hunger vs. cravings and try to determine how to track this. My Withings scale measures lean muscle mass. I tend to use this as a guage to see if I am getting enough protein. I try to intake over 125g a day.
