What do you do during your 45 minute cardio sessions? Is it just running or do you mix it up with various, more dynamic workouts?
Elliptical. I've got some bad knees, so straight running track had been really painful, not to mention boring (whereas for some reason, on an elliptical it's been relatively pain free and I'm not bored).
My goal is to burn a minimum 700 active calories in each visit, and about 1100-1200 active calories a day. In order to do that, it means a minimum of 45 minutes at the gym. That counts as about 1.25 of the pre-programmed "Weight Loss" Elliptical workouts (which alternates inclines and resistance levels every 4 minutes). Up to this point it has been working, and working well. I can't complain about the results because I was 301 on January 1st, and I just had a checkup at the doctor's office on February 12 and was down to 279, and I'm now down to 262. So it has been working.
I've had so many people tell me two vastly different things: One group tells me that it's important to change things up because your body will "become used to doing things" or "used to what you're doing" and then it won't respond to the weight loss attempts; Group two has more-or-less told me that it's horseshit and that everyone just hits plateaus, but if you keep at it you'll get past it and be back on your path. Basically they subscribe to the notion that "your body can't 'learn' anything, everyone hits a slow period, keep working and you'll be around it".
Lately I've been doing my 45 minutes of cardio work and then doing 3 sets of 10 reps of a weight as sort of a "cool down"--usually the Lat Pull because it's what I know. I'm as green at this as can be, so I'm incredibly uncomfortable doing things where I don't know how to do it correctly. My roommates had been going w/ me to the gym anytime I went in the evening, but they've been slacking a bit. I've told them that I'm wanting to incorporate some more weights in my exercising, but I needed their help and guidance to know what to do and how to do it. So I suspect we'll be doing that together starting as soon as tomorrow (we almost always go to the gym together on Saturday's, Sunday's, and usually Thursday's).