Cardio and fat burning question

[jas]

Highlighted important parts I wanted to comment on.

Firstly he's 100% right you can't spot burn fat on any area of your body. The body doesn't work that way...You can never do abs and get nice looking abs by only lifting weights. As a male the waist has a different type of fat though so while it burns body wide it's LESS likely to burn from your waist. It's going to sound silly and might look dumb...but use those wraps they make for women (which are fairly useless for them) around your waist which will cause you to sweat more and increases body heat in that area. Being a different "type" of fat in that area the increased blood flow due to constriction will help burn more evenly.

As for which machine to use I actually dislike the bike or elliptical. Cross trainer or treadmill are the best. Stair stepper too but for me that's a lot of effort for little full leg useage.

Also as for eating right after you workout...to burn fat or build more "lean" muscle I would suggest not. More recent studies show you want to workout on an empty stomach and wait about an hour or so after you workout to eat. Your body is producing more natural hormones in that time because it's lacking the calories to support it. It's similar to intermittent fasting which would help (but its NOT fun and hard to maintain forewarning before you look into it).

The MOST important advice I can give you is this...don't do cardio hardcore. If you're doing cardio to burn JUST fat not lose overall body weight and get a more CUT look that's not from your genetics....keep your heart rate lower and make sure you can have a convo or sing while doing it. If you're at home sing while doing cardio to keep that in check. Once you get past a certain point your body will indeed eat some muscle on top of fat and youll lose more weight, but you won't lean out. It's all on your personal cardio level though, some people can run for four miles and be fine, while some get winded at half.

That's the advice I can give you, it's based on the more modern principles and they do have multiple studies to back them...look into them if you want and if you try them I hope they work out for you.

One last thing to leave for you. Not everything works for everyone. Get a lot of advice from multiple people and TRY THEM YOURSELF. I tried training a friend how I personally do, mostly lifting, and he got weaker and didn't get the same results while seeming "softer". While my girlfriend I gave my routine to and she leaned out got a lot stronger and looks great. It comes down to you and what your body can work with. So advice is great, practical application is best.

interesting post.

- Working out on an empty stomach will cause your body to burn muscle for energy after burning fat as carbs are not available. And the way you say to avoid this is to do low intensity cardio.

- but in my opinion, high intensity training > low intensity. It takes less time to burn fat and is more effective at losing fat. Could you turn me to studies that show low intensity training is more effective?

- High intensity training positively affects your hormonal balance more so than low intensity training. Hormones which aid fat loss such as adiponectin are increased with high intensity training as this study shows: .

- high intensity interval training increases your insulin sensitivity more so than low intensity cardio.

- with high intensity workouts, you do burn more calories after your workout so with regards to waiting an hour before eating - this helps with not interrupting the fat -burning process. but do eat fast-absorbing protein such as egg whites asap if muscle-building is your primary goal.

- Your right. different things are best for different people. I think playing basketball 4 times a week is a good amount of cardio. this is why i mentioned digestion issues. i don't think you need to buy a machine but if you do, try them out at the gym first to see which one you most enjoy.

- don't set such a short-term goal of 3 months that focuses on weight loss as opposed to a healthier lifestyle. rather, make a lifestyle change that concentrates on small changes that will lead to small improvements. this would be easier to sustain long-term and you will feel better. small changes can include: play a sporting match once more a week with friends; replace some of that pasta with broccoli; eat fruit instead of a soda etc.

[Grimgash]

It's in the NSCA CSCS textbook newest edition but i'll look up a few links for ya later...too tired to do much of anything requiring searching but I'll have it up tomorrow.

[Devils Advocate]

I hate running. I've done it. I've tried it three times. I think the longest I did it was for a month. It bores me to death. I am not willing to give up my basketball for it.

I'm thinking the days I don't play basketball I can still get on the bike and do a bit of exercise and they days that I do play I can get back home and jump on the bike and burn a little more.

In August of 2012 I weighed 275 lbs and today I weight 195 lbs and am 12.8% body fat. Cardio is the key but you have to mix up your routines so that you don't plateau. If you really want to cut 25 lbs in 3 months with your current diet you have to commit to doing cardio 5x a week for 1 hour at time. Find out what your BMR it and try to abide by it. Download the lose it app and utilze it for self management it's a great tool. If you drink beer switch to light beer and don't consume carbs until the middle part of the day. Start out with something like eggs and reduced fat turkey sausage but don't eat oatmeal or fruit. When you are sleeping at the night your pancreas secretes glucagon which tells the liver to convert the stored glycogen into glucose to prevent your body from going into a hypoglycemic state which is why most people lose 1-3 pounds during the niight. This is the same concept you have to follow to lose weight. Less carbs more cardio and increase your water intake. If you can hold off on the rice your body will be forced to utilize the fat on your body for energy. As far as working out on an empty stomach that may work for some but in order to push yourself for a full hour you need something to burn or else your body will burn muscle after you have depleated the gylcogen reserves in the liver so have a protein bar before you go to the gym. If 5 days of cardio is to much do 4 days and I day of some kind of weight conditioning even if it's only legs. Something like leg presses and prone leg curls, air squats etc. Working your legs will help you release more testostrone and which will speed up your metabolism and help you lose weight. These are just somethings that worked for me, in 2011 I had two back surgeries and I was instructed to only do the elliptical so I know the benefits and limitations of that machine. You should also try walking on a treadmil at an incline at 3-4mph. That will definitely help you lose fat and help work the gluts and release testostrone. Hope you find some of this crap ueseful.

[priyass]

I have a torn pectoral muscle, golfer's elbow and tennis elbow. **** sucks... I tore my muscle in a fight two years ago. I cannot do weight lifting. I can barely do a pushup. I bench the 45 pound bar just by itself for stretching and to slowly regain and maintain some strength. I have complete movement but my doctor says my strength in that side is down 60%-70%

I play a lot of basketball, 3-4 times a week , 3-4 hours each time. You know pick up games. It definitely helps me keep my weight. I'm not in good shape. But I'd be a whale if I didn't do it. I guess I have super slow metabolism plus I love to eat. I can honestly say I am about 25 pounds over weight. And I'm thinking of buying an elliptical or a stationary bike.

I watch about 3-4 hours of t.v when I get home. NBA league pass. Its strictly don't bother me time. I thought I might as well get on a bike instead of sitting on the couch and burn some calories. I think I can sit for those 3-4 hours and maybe not go at full speed but pace myself. And I know my self. I will push my self to the limit. I know I will do it as hard as I can for as long as I can.

I'm trying to lose those 25 pounds in 3 months tops , in one of those machines. No particular reason for the time frame. Just a goal I'd like to accomplish. Can I get rid of the gut with it or will I be working out another part of the body mostly by doing this?

If I can accomplish it with the machine , what other things can I start doing to help the routine I'm planning on starting.

what's your plan diet?

[Mike_Erm]

I have a torn pectoral muscle, golfer's elbow and tennis elbow. **** sucks... I tore my muscle in a fight two years ago. I cannot do weight lifting. I can barely do a pushup. I bench the 45 pound bar just by itself for stretching and to slowly regain and maintain some strength. I have complete movement but my doctor says my strength in that side is down 60%-70%

I play a lot of basketball, 3-4 times a week , 3-4 hours each time. You know pick up games. It definitely helps me keep my weight. I'm not in good shape. But I'd be a whale if I didn't do it. I guess I have super slow metabolism plus I love to eat. I can honestly say I am about 25 pounds over weight. And I'm thinking of buying an elliptical or a stationary bike.

I watch about 3-4 hours of t.v when I get home. NBA league pass. Its strictly don't bother me time. I thought I might as well get on a bike instead of sitting on the couch and burn some calories. I think I can sit for those 3-4 hours and maybe not go at full speed but pace myself. And I know my self. I will push my self to the limit. I know I will do it as hard as I can for as long as I can.

I'm trying to lose those 25 pounds in 3 months tops , in one of those machines. No particular reason for the time frame. Just a goal I'd like to accomplish. Can I get rid of the gut with it or will I be working out another part of the body mostly by doing this?

If I can accomplish it with the machine , what other things can I start doing to help the routine I'm planning on starting.

Google the Paleo diet join an online Paleo community learn from them... It's the newest diet craze that actually works trust me. I haven't done it but i know people that have and most of them don't work out and have lost a ton of weight...

Start doing Yoga it will help with you're elbow and take fish oil and triflex that will help youre tennis elbow also...

Other notable supplement that should help.... "Im not a doctor so research this and/or talk to your doc"
These are out great supplements for getting healthy in my opinion
multivitamin- It helps the GMO food are becoming a major problem
milk thistle- It's a good pill that cleanses you're liver it helps.
5htp- For anxiety and appetite suppressant dont know if you have the problem just an idea.

melintonin- You need 8 hours a night i don't know if you suffer insomnia just throwing it out there...


The trixflex, fishoil, and milk thistle i strongly recommend


Yea a lot of great advice get a bike or treadmill and watch the league pass make up a good workout in there throw some shadow boxing, push ups, sit ups, and what not... Make sure to write it down so you keep yourself accountable.. Thats about it man im done ranting good luck with getting that weight off and getting you're strength back.


DRINK WATER!!!! <------- THIS IS KEY!!

[jas]

How you gettin on?