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#1
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Fat burning vs Cardio
I'm still keeping with my new lifestyle resolution of going to the gym 3-4
times per week... My aim at current is to lose weight, I'm watching my food, calories, etc and have been going to the gym as I've said usually 4 times per week. I do a mixture of exercises on all the cardio vascular machines - no weight lifting/body building at all. On all nearly all the machines there are the fat burn, and cardio heart-rate zones listed as averages according to your age. As I tend to think 'no pain, no gain', I do go at these workouts as intensely as I can. It's now become apparent my weight loss is minimal if at all for the past month - which is a knock when I think how hard I'm working to try and shed the flab! So, the question is... Should I only be getting my heart-rate in to the fat-burning zone to get rid of my excess fat stores, or does the higher rate of cardio provide the same, or supposedly improved fat burning? I've seen all sorts of mixed opinions of what should be done, can anyone please give me an answer as to what would be best? Thanks. |
#2
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On Sat, 05 Feb 2005 14:00:21 GMT, "Kontaminator"
wrote: I'm still keeping with my new lifestyle resolution of going to the gym 3-4 times per week... My aim at current is to lose weight, I'm watching my food, calories, etc and have been going to the gym as I've said usually 4 times per week. I do a mixture of exercises on all the cardio vascular machines - no weight lifting/body building at all. eat less. ....thehick |
#3
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Kontaminator wrote:
Should I only be getting my heart-rate in to the fat-burning zone to get rid of my excess fat stores, or does the higher rate of cardio provide the same, or supposedly improved fat burning? The latter, assuming you can exercise for the same amount of time in both cases. What the term "fat-burning zone" means -- or should mean, if it were explained correctly -- is that you __can__ lose fat even if you exercise at a lower intensity, contrary to the "no pain, no gain" mantra. But that does __not__ mean that you will not burn fat at higher intensities. It does also mean that the __percentage__ of fat burned per calorie is higher. But in fact, the __total__ fat burned per unit time continues to increase throughout the aerobic range. Think of it this way .... Which is better: 80% of $100,000 or 20% of $1,000,000? On the other hand, for the purposes of losing fat, what really matters is the number of __calories__ burned, not so much the exercise intensity. (Actually, what matters is the "calorie deficit", which also takes consumed calories into account.) So, it might be better to exercise for 30 min at a lower intensity than to exercise for 10 min at a very high intensity. I am speaking hypothetically. It depends on how many calories you burn in each case. And unfortunately, that cannot be measured accurately. Also, I reiterate: I am only speaking from the perspective of fat loss. There are significant holistic benefits when exercising at higher intensities. These benefits contribute to warding off the same lifestyle-related problems that reducing fat helps to ward off. Generally speaking, the best exercise program includes a mix of medium and high intensity training. Opinions will vary about whether the mix "must be" in the same or alternating exercise sessions. I've seen all sorts of mixed opinions of what should be done, And that is probably all you will get here. Part of the problem is: some people exaggerate one facet or the other in order to compensate for exaggerations in the other direction. And part of the problem is: much of the claimed "knowledge" about the effects of exercise and diet is based on __interpretations__ of microbiological processes and "macroscopic" statistical data, at best. (Then there are the "quacks".) The interpretations may or may not be right. Think of it this way: can the laws of quantum (atomic) physics explain the behavior of the universe? (No.) Conversely, can the laws of physics that govern the universe explain the behavior at the atomic level? (No.) Or think of it this way: When paleontologists render a picture of a new prehistoric species based on the finding of a single jaw and some artifacts, how "scientific" is that really? It does not make any of those opinions necessarily wrong (or right). But that is why there is no single dispositive answer yet, and why the answers are ever-changing. |
#4
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Kontaminator wrote:
On all nearly all the machines there are the fat burn, and cardio heart-rate zones listed as averages according to your age. All MHR estimates based on a formula are just that: estimates. Perhaps those estimates are low for you. As I tend to think 'no pain, no gain', I do go at these workouts as intensely as I can. Based on what: those THR estimates, or "perceived exertion" -- that is, how you feel during and after exercise? I favor objectives measures of THR based on (real) MHR. But in the absence of knowing your real MHR (based on submaximal or maximal tests that measure VO2), I favor estimating your MHR by empirical experiments based on "perceived exertion". It's now become apparent my weight loss is minimal if at all for the past month - which is a knock when I think how hard I'm working to try and shed the flab! First, your goal should be fat loss, not weight loss. Theoretically, you could build so much muscle that you actually gain weight, even though you are losing fat. Second, the weight (fat) loss might be "minimal" because you are compensating for the heavy exercise by consuming more calories. Third, if you are losing fat at the "correct" rate, you might not notice the results in just one month's time. Conversely, quick results might not represent fat loss. Conventional wisdom suggests a loss of 1 pound of fat per week. That is "only" 4 pounds of fat per month. Reduce that by even modest gain in muscle mass, and yes, your "weight loss" might indeed be "minimal" after just one month. Finally, we cannot control where we lose fat. (Although "toning" specific muscles can give that appearance.) So you might not lost the "flab" as quickly as you want, but you might be losing fat. I do a mixture of exercises on all the cardio vascular machines - no weight lifting/body building at all. Some resistance training of the muscles that you exercise might help. More exercised muscle burns more (fat) calories. |
#5
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I agree...weight should be incorporated in your workouts. Building
muscle longterm will actually burn more calories even when your not working out. The cardio part has been covered already...I keep my heart rate at 130BPM and this burns alot of fat for me. However a strict diet will burn the most fat of all. Tony Kehl Developing Fitness Programs for Individuals www.simplefitness.biz |
#6
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Hello,
To lose your weight you need your metabolism to be elevated this will burn the excess calories. The easiest way to do this is with strength training (the more functional muscle on the body the higher the metabolism). I see that you are not strength training at all, you will really have to start if you want to results in your weight loss endeavors. All you need to do is one high intensity strength training session a week and no more (the body requires a complete week of rest after these sessions and any more than three or more strength training sessions a week don't work). Add to this fasting walk every day for one hour per day (low level activity attacks fat cells exclusively). Work out your daily calorie intake via a weekly eating plan then subtract 500calories per day and no more, (any more and the body is thrown into starvation mode and hangs onto fat and sheds precious muscle they down go's the metabolism again). Stick to this plan with no splurges for a month and you will lose between four and five pounds, safely and easily without hunger pangs and goodbye plateaus. http://www.maximumfitness.com/news.php Kontaminator wrote in message ... I'm still keeping with my new lifestyle resolution of going to the gym 3-4 times per week... My aim at current is to lose weight, I'm watching my food, calories, etc and have been going to the gym as I've said usually 4 times per week. I do a mixture of exercises on all the cardio vascular machines - no weight lifting/body building at all. On all nearly all the machines there are the fat burn, and cardio heart-rate zones listed as averages according to your age. As I tend to think 'no pain, no gain', I do go at these workouts as intensely as I can. It's now become apparent my weight loss is minimal if at all for the past month - which is a knock when I think how hard I'm working to try and shed the flab! So, the question is... Should I only be getting my heart-rate in to the fat-burning zone to get rid of my excess fat stores, or does the higher rate of cardio provide the same, or supposedly improved fat burning? I've seen all sorts of mixed opinions of what should be done, can anyone please give me an answer as to what would be best? Thanks. |
#7
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Hello,
To lose your weight you need your metabolism to be elevated this will burn the excess calories. The easiest way to do this is with strength training (the more functional muscle on the body the higher the metabolism). I see that you are not strength training at all, you will really have to start if you want to results in your weight loss endeavors. All you need to do is one high intensity strength training session a week and no more (the body requires a complete week of rest after these sessions and any more than three or more strength training sessions a week don't work). Add to this fasting walk every day for one hour per day (low level activity attacks fat cells exclusively). Work out your daily calorie intake via a weekly eating plan then subtract 500calories per day and no more, (any more and the body is thrown into starvation mode and hangs onto fat and sheds precious muscle they down go's the metabolism again). Stick to this plan with for a month and you will lose between four and five pounds, safely and easily without hunger pangs. http://www.maximumfitness.com/news.php Kontaminator wrote in message ... I'm still keeping with my new lifestyle resolution of going to the gym 3-4 times per week... My aim at current is to lose weight, I'm watching my food, calories, etc and have been going to the gym as I've said usually 4 times per week. I do a mixture of exercises on all the cardio vascular machines - no weight lifting/body building at all. On all nearly all the machines there are the fat burn, and cardio heart-rate zones listed as averages according to your age. As I tend to think 'no pain, no gain', I do go at these workouts as intensely as I can. It's now become apparent my weight loss is minimal if at all for the past month - which is a knock when I think how hard I'm working to try and shed the flab! So, the question is... Should I only be getting my heart-rate in to the fat-burning zone to get rid of my excess fat stores, or does the higher rate of cardio provide the same, or supposedly improved fat burning? I've seen all sorts of mixed opinions of what should be done, can anyone please give me an answer as to what would be best? Thanks. |
#8
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To lose your weight you need your metabolism to be elevated this will burn
the excess calories. You need to eat less calories than you expend. This can be done by eating less or exercising more. Unfortunately you will have to do a shedload of exercise to make a difference. Cardio is mainly for health not for weight loss. The easiest way to do this is with strength training (the more functional muscle on the body the higher the metabolism). I see that you are not strength training at all, you will really have to start if you want to results in your weight loss endeavors. An option not a necessity. All you need to do is one high intensity strength training session a week and no more (the body requires a complete week of rest after these sessions and any more than three or more strength training sessions a week don't work). Ok which is it 1 session with a weeks rest maximum of 3 sessions per week maximum of more than three sessions per week? I usually hear that three sessions a week with a day off between them is optimal. Add to this fasting walk every day for one hour per day (low level activity attacks fat cells exclusively). this is rubbish. Walking is a great way to start cardio, but it doesn't do anything 'exclusively'. Work out your daily calorie intake via a weekly eating plan then subtract 500calories per day and no more, (any more and the body is thrown into starvation mode and hangs onto fat and sheds precious muscle they down go's the metabolism again). Almost every commercial diet recommends between 500-1000 calories (1-2 pounds/week loss) deficit. What do you know that they don't? Ray -- 2002 1.8i eternal red |
#9
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Should I only be getting my heart-rate in to the fat-burning zone to get rid
of my excess fat stores, or does the higher rate of cardio provide the same, or supposedly improved fat burning? You need to control your calorie intake first, that is by far the most important variable. Eat lots of protein. Cardio is really good for health and it helps weight loss a bit. If you like to do high intensity work then keep it up. The best exercise you can do is exercise you DO do. Weightlifting consumes loads of calories. If you can add some to your routine it might help. Always do weights before cardio. Ray -- 2002 1.8i eternal red |
#10
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"Gary Matthews" wrote in message ... Hello, To lose your weight you need your metabolism to be elevated this will burn the excess calories. No you don't. The easiest way to do this is with strength training (the more functional muscle on the body the higher the metabolism). I see that you are not strength training at all, you will really have to start if you want to results in your weight loss endeavors. No the OP doesn't "have" to. It certainly would help, but it is not required (as you say). All you need to do is one high intensity strength training session a week and no more Once a week and no more? Why? (the body requires a complete week of rest after these sessions and any more than three or more strength training sessions a week don't work). Boy you're really showing your ignorance here. Add to this fasting walk every day for one hour per day (low level activity attacks fat cells exclusively). WTF? You MLM your training "knowledge" but boy are you ignorant. For your sake I hope you're more successful with your "affiliate" program then you are giving good advice. Work out your daily calorie intake via a weekly eating plan then subtract 500calories per day and no more, (any more and the body is thrown into starvation mode and hangs onto fat and sheds precious muscle they down go's the metabolism again). Here you're taking a guideline and trying to turn it into gospel. Stick to this plan with no splurges for a month and you will lose between four and five pounds, safely and easily without hunger pangs and goodbye plateaus. http://www.Know_Nothing_"trainers"_Spamming_Site.com Gary's motto: "Bad advice is better than no advice at all!" |
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