I m 43 years old. Weight was 295 last February. Now I am 240-245. I have always lifted weights and treadmill. I just didn’t watch my diet. I use an elliptical about 5 days a week. 3 days I do interval training. I warm up for 5 min, sprint till my heart rate is 151-158. Slow down until my heart rate is 130 or so, then sprint again. All for about 20 mins. Sometimes it takes me 45 seconds to reach 151-155, sometimes 30 seconds. How long should I keep my heart rate at 151. The other days I go until I burn 1000cal. Usually, about 50 mins. I am stuck right now. Have not lost any more weight in a month. Thanks.

Heart rate guidance is too complex to give online by the likes of me. Some may wish to give it a go, but there are too many ways to get it wrong for me.
You are only 3 years my senior, but you are 40 – 50 pound heavier which carries varying risks dependant on the weight, but even if it’s pure lean mass there could be risks.

If you are finding the same routines are losing their impact I would say time for a change. There are a number of different styles of interval sessions, my preferred is Timmons but when that stops working I will switch it for another.
I extend Timmons to being 10 sets instead of 3 because I only do one of them a week, but it has helped me. It is supposed to operate on VO2 max % but I do simple flat out sprint for 20 seconds then 2 minutes steady, which is helping increase my average pace, even while my weight is climbing.

If you are looking to lose weight and aren’t being careful about diet, it will fluctuate and slow the lower your body weight becomes, because there is less of you to carry so you burn less fuel in training. This is in part countered if you are gaining lean mass, by the energy this burns all the time, but it’s not easy to calculate.
Training for fat loss needs variation, so weights, intervals and some static state or other cardio will be an ideal mix. Make sure you change things around a bit every few months or so to keep the body on its toes.

I know this doesn’t answer your question and apologise for that but the heart is a risky measure to advise on when not face to face. My bpm on distance run is close to 180, approx age related max, and I am comfortable. One of my colleagues who is just over half my age would likely die if his heart rate went that high for more than a minute, he is somewhat spherical.
I hope what I have said is of some use. If not do let me know and I’ll see if I can do better.

As I have noted in the short time I have been here , Old Man gives some good advice above.

Let me add a few thoughts of my own.
From what you describe, I think you are at the point where you need to start more closely evaluating diet if you are at a sticking spot.

All too often people think that can just work harder and “burn” away the excess calories and fat.
WELL …….. there is a point where that begins to become impractical.

Consider the following basic examples. .

Activity Calories Expended Per Hour
Climbing 400-900
Cycling 250-700
Dancing 200-400
Golf 300
Hi-Intensity Cardio 600-1100
Running 800-1000 (depending on speed)
Sawing Wood Logs 420
Skating 300-700
Skiing 600-700
Soccer 550
Swimming 300-700 (depending on stroke)
Walking (slowly) 115
Walking (briskly) 565
Walking (treadmill) 700-800 (with incline and brisk pace)
Weight Training 600

Obviously with HIT, you can go higher in terms of calorie expenditure but this is a nice basic reference chart.

Well consider that a simple package of snack crackers like those sold by LANCE snacks, can contain 220-270 calories.

Bottom Line — Diet really is the # 1 place to fix up when starting to work on fat loss
Then of course the training and cardio contribute to that.
But we all know people who train hard and do cardio 3-4 times per week ………… BUT still eat like they always have (hot dogs, pizza, ice cream, potato chips, candy. popcorn. etc…)

More often than not, they basically look the same year after year and don’t make any real change in appearance until they deal with the diet part of the equation.

I always ask people, is it easier to eat 500 fewer calories — OR—- go out and saw logs for an hour ?

Michael Spitzer
Author
Fitness at 40,50,60 and Beyond

Thanks for all of your input. I try to watch what I eat. Apple or other fruit about 1/2 hour after I get up, with coffee. Workout, then protein shake with kale, olive oil, blueberries. Steel cut oats with peanut butter. I don’t eat supper later than 5. Another shake at 8pm. I am going to a fitness club. Gonna do some yoga. I did that about 2 years ago, really liked it. Change up some exercises. I had some shoulder problems which kept me from hitting the weights. Going to start with the weights again in a week. Just wanted to give my shoulder a break. I can run 2-3 miles at 6.2 miles an hour. Heart never gets above 145. I guess my problem was, doing HITT on elliptical, for about 25-30 mins. I burn less calories and don’t go as far as when I go at a constant pace, heartrate 140, for 40-50 mins. Which is better for me? I will keep plugging along. Like to get down to 225-230.

That diet is much better than I thought it would be from your original post where you commented that you had not been watching your diet very closely
That statement gave me the impression that you might still be eating “normal” so to speak

No, I started eating like this since last feb. I have always eaten ok. Drain meat with hot water to drain extra gease. Never eat fastfood. I just started eating more fruit and veggies. Nuts. Not overeating. I always looked at lifting as my main thing. Now its more cardio, with weights. Never had highblood pressure. Blood work is great. My cholesterol is 138. 15 years ago I was benching 405. Now my concern is cardio, and getting down to 225. Years of heavy weights hurt my joints.

I would say dropping the shakes could be a good idea. Excess protein intake is generally converted to lipoproteins (fat) which isn’t going to help you weight loss.
Heavy weights unaccompanied by lower intensity movements can cause joint issues over time, but kept as part of a balanced routine it can aid weight loss. Of course if the damage is already done ignore this, otherwise you will compound the issue.

HIIT can be done on virtually any activity, stepper, running, cycling, even resistance training with effort. There are a few types too, tabata, Timmons etc. if one isn’t working try another, when that stops change it or even if it’s just a case of getting bored swap it out again.

As mike said your diet is not too bad, you misjudged yourself. It is also a lot easier to cut a few cals than burn them. Only full on lunatics choose the burn option, that would be someone like me.