I started working out about 4 weeks ago. I currently go atleast 3x a week for over 2 hours. I usually do an hour cardio and an hour of strength training. I haven't seen any results. I've heard mixed opinions on how to burn fat the best way. Some say to do the elliptical machine for as long as you can, and others say to walk on the treadmill for no longer than an hour. What type cardio is best for fat burning and how fast and how long should I do it for? Also is there such thing as working out for too long? I've been known to stay at the gym for 3 1/2 hours!

Hi nbc413, 

Thanks for writing and welcome to the fitness boards.  It sounds like you're working very hard and you should be proud!

Firstly, the American College of Sports Medicine recommends that healthy adults exercise most days of the week for 30-60 minutes each session for cardiovascular health.  This includes incorporating cardio and strength training workouts.  Ideally, you should be working out more than 3x per week if the goal is to lose weight because ultimately, you need to burn 3500 calories to lose 1lb of fat.  The most effective and safe method is to create a 500+ caloric deficit each day through exercise and reducing calorie intake.  Realistically, you shouldn't have to workout 3 1/2 hrs each visit to the gym. It isn't very practical and could even promote injury. 

So, the best way to burn fat.... include cardio workouts (whether on a treadmill, elliptical, or kick-boxing) for 30-60+ min on most days.  There isn't a specific cardio exercise that burns more fat.  However, as the intensity increases by increasing elevation, speed or resistance, you burn more calories per minute...meaning you can burn 250 calories walking 35-45 minutes, or in 20 min of jogging.  Also, exercises that incorporate both upper body and lower body exercises typically burn more calories per minute. The longer you exercise (duration of the workout) the more calories you burn.  My suggestion therefore is to include a variety of cardio workouts such as walking, swimming, biking, dancing, hiking, elliptical, etc.) and change up the intensity and duration of them.  

Incorporate strength training 2-3 times per week for 35+ minutes each session, performing a full-body workout.  You don't have to perform cardio on these days, but if you feel energetic and have the time, perform the cardio after you do the strength training to ensure most of your energy is put into the ST workout, and ensure safety while you are lifting. ST is crucial to the long-term success of your weight loss program as it helps maintain/increase lean muscle mass which revs up the metabolism!

Keep up the great work! Remember that consistency is KEY and you are making life-changing decisions each time you exercise and eat right!

Best in health, 

Kelli