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HomeAnswersFitness Expertweight lossHow often should I do my cardio workout in a week?

I would like to lose my stubborn fat and tone up. Please guide on cardio workout and diet intake.

The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

Medically reviewed by

Dr. Vinodhini J.

Published At July 27, 2020
Reviewed AtJanuary 31, 2024

Patient's Query

Hi doctor,

I am trying to lose stubborn fat around my midsection and thighs and tone up. My height is 5 feet 10 inches and I weigh about 226. I do strength training first for about an hour and then 30 minutes of walking (Monday, Wednesday, and Fridays). On Tuesday and Thursday, I do core work for about 30 minutes then, cardio for no more than 45 minutes (which is 10 minutes warm up walk then fast walking for 2 minutes and running for 30 seconds then rest for 1 minute then 10 minutes cool down walk). I track my calories and eat no more than 1500 calories a day. That includes about 120 grams of protein, 150 carbohydrates, and 35 grams of fat.

My questions are am I doing too much cardio? Is it fine to rest on Saturdays and Sundays only? Do I need to eat more or less? I am currently on Lexapro for anxiety.

Hello,

Welcome to icliniq.com.

I have gone through the information which you have sent me. According to your height, your weight is comparatively high. Your normal weight should be at least 70 to 80 kg.

Regarding your concern about cardio workout, whatever you are doing is well enough, but you add more warm-up and cool-down exercises, and stretching. If you can add yoga, then it is very beneficial.

It is fine to rest on Saturdays and Sundays or if you do activities then also it is good. And yes, you need to do frequent diet planning. Do exercises over the stomach, so slowly fat will be redistributed.

I hope this helps.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Jani Hemang Sudhakarbhai
Jani Hemang Sudhakarbhai

Physiotherapy

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