Body fat

mohenley

Just wondering if anyone can advise on best method for losing body fat. I have been doing assessement in gym and my body fat seems to have gone up - its now 32.5% and am 60KG and 5ft 6inches tall. It was 29% before. They have given me new programme but my faith in them is diminishing!! Any advise greatly appreciated.

New Programme:

Cardio
8 mins rower at level 6
15 mins treadmill - 2 minutes fast, 1 minute slow etc
15 mins crosstrainer - interval, level 6

Weights
lat pulldown - 2 set of 12
pec fly - 2 set of 12
leg curl - 2 sets 12
leg press - 2 sets of 12
Biceps curls - 2 sets 12
Tricep dips - 2 sets of 12

Abs
basic curl - 4 sets of 20
obliques - 4 sets of 20
reverse curl - 4 sets of 15
back ext - 2 sets of 20

Do you think this will reduce the body fat%?

corkcomp

i would advise against machine hopping when doing cardio, if you want to avoid boredom use different machines on different days so maybe 45 mins on cross trainer today and 45 mins on bike next day etc ...

mohenley

this is my pogramme for each day. I do this twice a week. I also do spinning once a week and circuits once a week.

I do the rower and either crosstrainer or treadmill together, then i do the weights, then i do the last cardio and finally the abs. Do you think that this programme is not sufficient? I want to decrease body fat and in turn lose weight and tone.

My programme before this was all pretty much cardio (60 mins) and little weights and abs (15 mins). My body fat went up with this. They use those body fat machines to test your body fat and I was thinking that maybe they may not be accurate as it also said my pulse rate was 72 and it was 57 before!!

Hanley

The reason your bodyfat went up is probably cos you drank too much water. True stroy.

Those machines you stand on give a reading based off an electrical current passed thru your body and the resistance is measured. Hydration levels etc will mess this up and give an inaccurate reading.

mohenley

Thanks. The instructor said that but my assessment was at 7am - i had no water intake from previous evening and had not eaten. When I had my first assessement it was at night after taking in fluids all day and eating!!

The machine is one of those ones that you sit down and hold onto the machine (hand held device).

puntosporting

Maybe a silly question but can you see any differences in the mirror?
Bodyfat % measuring can be so off its not even funny!

mohenley

well i thought i could but got measured so assumed i had imagined it!! They took my measurements and said i lost 7cm of my waist (down to 70cm), lost 1 pound in weight, hips went up one inch and thighs went down couple of inches. Rest stayed the same.

Its just frustrating as I really wanted to lose body fat as carrying too much and now higher than when before i joined gym and was just running outside as exercise!!

The fact that my body fat increased and pulse rate went up does make me think that measurements were inaccurate as I know for sure I am much fitter and pulse rate should be down.

Hanley

mohenley wrote: »

well i thought i could but got measured so assumed i had imagined it!! They took my measurements and said i lost 7cm of my waist (down to 70cm), lost 1 pound in weight, hips went up one inch and thighs went down couple of inches. Rest stayed the same.

Its just frustrating as I really wanted to lose body fat as carrying too much and now higher than when before i joined gym and was just running outside as exercise!!

The fact that my body fat increased and pulse rate went up does make me think that measurements were inaccurate as I know for sure I am much fitter and pulse rate should be down.

Yeah that's bullsh!t. If your waist is down, and your bodyweight is down, there's no way you've gained fat.

kazzer

Stick with the measuring tape/mirror.

aye

mohenley wrote: »

Thanks. The instructor said that but my assessment was at 7am - i had no water intake from previous evening and had not eaten. When I had my first assessement it was at night after taking in fluids all day and eating!!

The machine is one of those ones that you sit down and hold onto the machine (hand held device).

you might have been a little dehyrated whichi would have increased the reading as the electricity wont conduct through the body as easily.

also if all the measurements are down then i would think its an inaccurate reading.

pulse rate might have been higher cos your nervous about the results, just a thought

conceited

Do your weights then do your cardio straight after that. (Burns fat, alot of it)

mohenley

Thanks for all your replies.

Weights before cardio is better than after? I have not done that before, maybe thats whats going wrong. My 8 mins on rower is warmup so will still do that but then do weights, then 30 mins cardio and then abs.

conceited

The people in the gym won't tell you that.

Eat carbs and protein then go to the gym.
Quick walking on the treadmill for 5 minutes.
Then do your weights.
Then do running on the treadmill fast for 1 minute then a slow jog for 1 minute and repeat for as long as you feel ok or 10-15 minutes.
Have protein and a banana after the gym.

Do that for a week or 2 and see how you get on.
Your making progress im sure just keep at it.

mohenley

Great thanks for all your advice.

I go to the gym in the morning at 6:30am so don't tend to eat anything before as then I get a stitch. Is it essential to eat before hand?

g'em

mohenley wrote: »

Is it essential to eat before hand?

It's not essential, but it would be preferable. The likelihood is you'll just get tired and lethargic if you do weights and cardio on an empty tummy. There's lots of pro-empty tummy cardio arguments out there but where weights are concerned you need to keep yourself energised - the stronger you can lift the more beneficial it is for fat loss.

Something small like a banana and a piece of toast, a small bowl of muesli or a couple of scrambled eggs would be fine.

plasmaguy

mohenley wrote: »

Just wondering if anyone can advise on best method for losing body fat. I have been doing assessement in gym and my body fat seems to have gone up - its now 32.5% and am 60KG and 5ft 6inches tall. It was 29% before. They have given me new programme but my faith in them is diminishing!! Any advise greatly appreciated.

New Programme:

Cardio
8 mins rower at level 6
15 mins treadmill - 2 minutes fast, 1 minute slow etc
15 mins crosstrainer - interval, level 6

Weights
lat pulldown - 2 set of 12
pec fly - 2 set of 12
leg curl - 2 sets 12
leg press - 2 sets of 12
Biceps curls - 2 sets 12
Tricep dips - 2 sets of 12

Abs
basic curl - 4 sets of 20
obliques - 4 sets of 20
reverse curl - 4 sets of 15
back ext - 2 sets of 20

Do you think this will reduce the body fat%?

To be honest and I am speaking from experience, you won't lost a great deal of fat excercising alone...

You should get your calorie count below what you use in energy during the day.

Try to excercise on an empty stomach as it is an ideal way to burn fat rather than carbohydrates..

Swift walking is often better than strenuous running as running burns energy in the form of carbs..

Burning fat also requires plenty of oxygen so excercise in a well ventilated place, if at home, open the window...

Sit ups, crunches etc don't really burn fat, they do build muscle around the abs, so you could end up only increasing the size of your waist in this case...

Run for a minimum of 30 minutes per day. Set yourself targets for weight loss. If you find you are not losing fat % change your routine...

The Gym isn't always the solution to losing fat...good diet, and excercising outdoors is also important.

mohenley

ok, i will try and give it try to eat something before hand and see how it goes. thanks again. i don't suppose it matters to the daily calorie intake as it will burn off?

I did wonder if also I was maybe not eating enough. Example daily diet:

Breakfast:
Bowl of fruit n fibre with semi skimmed milk

Snack
Apple. Coffee and tea

lunch
Brown bread ham salad sandwich
Piece of fruit

Snack
Peice of fruit

Dinner
Grilled fish with veg and potatoes. Sometimes if in late just have bowl of homemade soup like vegtable or leek and potato.

Coffee or tea. Maybe plain biscuit.

mohenley

thanks plasmaguy,

reason i joined the gym was that for last 9 months I have been running and exercising outdoors with no real improvements and also I wanted to avoid any damage to my joints. I ran 4 times a week for 6-7 miles each time. I also did some light weights. I did not put on any weight but no weight loss.

My diet is fairly healthy now also, no junk food and I do also still try and go for few walks each week as well as the gym.

mohenley

Hi All

Had another assessment tonight and to be honest I no longer have any faith in these instructors. They just said to do same workout and increase reps on weights - i would have expected a new program.

I am looking to lose weight and tone up - can anyone advise on the best workout for this? I go to gym about 4 times a week for an 1hr 15 mins at a time.

My current workout - for last 6 weeks with no weight loss

Rower - 8 mins at level 6
Treadmill - speed running for 15 mins
Crosstrainer - interval for 15 mins
Pec Fly - 2x12 at 40kg
Lat pulldown - 2x12 at 40kg
Tricep dip - 2x12
Bicep curl - 2x12 at 6kg
Leg Ext - 2x12 at 45kg
Leg curl - 2x12 at 50kg

Ab - about 200

I eat 3 meals a day and 2 snacks.

Is there a particular cardio i need to concentrate on to kick start weight loss. I am not heavy, 61kg and 166 in height but want to lose 3 kg. I just feel that I am wasting my time with their workouts and want to just do my own.

davyjose

mohenley wrote: »

I eat 3 meals a day and 2 snacks.

Did you change your diet when you started working out? It's possible in an attempt to make your diet healthier, you've added calories. It happens: people swap the Mars bar for some nuts assuming they can eat loads of them, etc.

celestial

mohenley wrote: »

Hi All

Had another assessment tonight and to be honest I no longer have any faith in these instructors. They just said to do same workout and increase reps on weights - i would have expected a new program.

I am looking to lose weight and tone up - can anyone advise on the best workout for this? I go to gym about 4 times a week for an 1hr 15 mins at a time.

My current workout - for last 6 weeks with no weight loss

Rower - 8 mins at level 6
Treadmill - speed running for 15 mins
Crosstrainer - interval for 15 mins
Pec Fly - 2x12 at 40kg
Lat pulldown - 2x12 at 40kg
Tricep dip - 2x12
Bicep curl - 2x12 at 6kg
Leg Ext - 2x12 at 45kg
Leg curl - 2x12 at 50kg

Ab - about 200

I eat 3 meals a day and 2 snacks.

Is there a particular cardio i need to concentrate on to kick start weight loss. I am not heavy, 61kg and 166 in height but want to lose 3 kg. I just feel that I am wasting my time with their workouts and want to just do my own.

WEIGHT loss is not the same as FAT loss. I would wager that your clothes are fitting better since you started training?

mohenley

Hi, to be honest i don't think i have. I have actually tried to be more careful and eat healthily. My daily diet example is:

Breakfast (go to gym at 6:30am)
Before gym - half banana
After gym - other half of banana
Bowl of cereal like fruit n fibre or bowl of porridge (made with water) with skimmed milk

11am
Piece of fruit

Lunch
Brown bread sandwich (no butter) served with ham, tomato and salad. Little bit of light salad cream
Apple

3pm
Piece of fruit

Dinner
Something like turkey stirfry or salmon with veg and couple potatoes.

I have about 3 cups of tea and a coffee or two each day (with semi skimmed milk). I also have 4 glasses of water.

I don't think that I am exceeding calories here. I have not gained any weight but have not lost anything.
At weekend I may have a few glasses of wine but nothing excessive.

mohenley

Sure in the beginning I have dropped inches (on waist, hips and thighs) but in last month since I started with the new workout programme I have not decreased at all so can only assume I am stuck in some kind of plateau (as I had increased the weights and have been going to gym 5 times in 3 weeks)?

CoachBoone

mohenley wrote: »

Hi, to be honest i don't think i have. I have actually tried to be more careful and eat healthily. My daily diet example is:

Breakfast (go to gym at 6:30am)
Before gym - half banana
After gym - other half of banana
Bowl of cereal like fruit n fibre or bowl of porridge (made with water) with skimmed milk

11am
Piece of fruit

Lunch
Brown bread sandwich (no butter) served with ham, tomato and salad. Little bit of light salad cream
Apple

3pm
Piece of fruit

Dinner
Something like turkey stirfry or salmon with veg and couple potatoes.

I have about 3 cups of tea and a coffee or two each day (with semi skimmed milk). I also have 4 glasses of water.

I don't think that I am exceeding calories here. I have not gained any weight but have not lost anything.
At weekend I may have a few glasses of wine but nothing excessive.

Lol, that made me smile for some reason.

Do you ever feel hungry at times on your current diet?

bob_the_head

Here are a few suggestions which I hope will be of some benefit.

- Request a calipers measurement; as indicated by other posters, body fat measurement by bioelectrical impedance is not at all accurate
- Increase your protein intake - either through lean meat, chicken, fish, or through protein shakes (Promax, for example). Adding 2 additional protein portions per day can help build muscle, and more lean tissue means less body fat
- Increase the intensity of your workouts - more reps, lower weights, shorter rest periods (e.g. take 20 seconds between sets, do 3-4 sets at lower weights than you would manage at 2 sets)
- Request that a new programme targetting different body areas on different days be tailored for you - this will help keep your workouts more varied and interesting, as well as allowing for better targetting of your muscle groups
- If you continue to notice no difference in your body composition, or in your weight, I would suggest you get your thyroid bloods checked. Hypothyroidism is increasingly common in women in the western world, and is sometimes borderline enough to be barely detectable, but can be enough to result in weight gain or other symptoms (low energy levels, etc.)

Best of luck.

BossArky

Can you try barbell squat, deadlift and bench press? If you don't know what they are just ask.

These compound exercises use lots of muscles and burn heaps of calories in less time than messing about with 200 ab crunches. Seriously those are a waste of time.

Ensure you are working out a high intensity. I would suggest you stop switching between the various cardio machines - you are taking a rest, wasting time, and not burning calories. Stick with just one cardio exercise - do it for the full duration of your current cardio routine.

Roper

mohenley wrote: »

My current workout - for last 6 weeks with no weight loss

Rower - 8 mins at level 6
Treadmill - speed running for 15 mins
Crosstrainer - interval for 15 mins
Pec Fly - 2x12 at 40kg
Lat pulldown - 2x12 at 40kg
Tricep dip - 2x12
Bicep curl - 2x12 at 6kg
Leg Ext - 2x12 at 45kg
Leg curl - 2x12 at 50kg

Ab - about 200

That routine has the fatloss equivalent of being teabagged by a sumo wrestler. Unpleasant and with no discernable result other than a bad taste in your mouth.

Rower, level 6? What speed? What stroke rate? What goal? After 8 minutes on a rower you should want to kill the guy who put you on it if you do it right. Speed running? What the fvck is speed running? I mean, obviously it's different from slow running but...

The routine itself is poor, but the duration of it is bad too. For anything to work, you must continue to remind your body that it needs to cop on. If you have been doing that programme for 6 weeks, then by now your body has adapted to the amount of work it's being told to do and decided that it just needs to do that and no more. So you're stalling. Increasing the reps at this stage from 12 upwards without increasing resistance might give you some degree of endurance, but not fat loss.

I'm not getting at you by the way it's not you who designed that. Who did that out for you the gym instructor?

mohenley

Hi All, Thanks for all the replies

Roper -This programme was done by the gym instructor.

The rower is at level 6 and speed 35+. In that 8 minutes i do about 1700metres.

Speed running: I run 1 minute at 10.5, 1 minute at 12, i minute at 11, 1 minute at 12.5 etc up until last minutes I am running at 15.

For the last couple of weeks I changed a little so upped the rower to 10 level and kept the speed at 35+ and I added an incline to the speed running. The programme lasts for about 1hr 15 mins and I am wrecked at the end of it!

BossArky - I have not tried barbell squat, deadlift and bench press but will ask them to show me.

Yes I was thinking that the cario should be maybe treadmill for 8 mins warmup and then 30 minutes on something else. What is your opinion on the stepper machine (climbing stairs)? I was thinking of trying that.

Bob the head - Is Promax good? i never wanted to try this - don't want to be a body builder (or is that me being ignorant). But I guess maybe my protein intake is not too high - some evenings I skip meals and just have some toast.

CoachBoone - yeah sometimes I get hungry but then I just have another piece of fruit.

bob_the_head

Mohenley,
people who take protein supplements all have their own favourites and whipping boys I'm sure there will be comments, and personally I believe everyone is entitled to their own opinion.

Promax is relatively expensive (around €45 per 2Kg from Fitness Ireland, or €135 for 4x2Kg), but is good quality protein. I've been using it for some time to build and maintain lean muscle - not bulk - and have had good results using it. I have tried one or two other powders, and had issues with their solubility, taste, etc.
Taking a protein supplement does not necessarily mean you'll bulk up - you're more likely to add bulk based on workout and overall diet. I was pretty big when I was younger, going to the gym 5 days a week, but my goals now (15 years on) are about healthy body fat to lean tissue ratios, and being able to sustain a healthy body weight with a 2-3 day a week programme (all my work and family commitments will allow).

There's plenty of information and advice on the Internet about protein supplements and their advantages/disadvantages.

bob04

mohenley wrote: »

Great thanks for all your advice.

I go to the gym in the morning at 6:30am so don't tend to eat anything before as then I get a stitch. Is it essential to eat before hand?

If you do cardio on an empty stomach, you need to do a steady pace cardio

for example

If you go above a certain heart rate, you will burn muscle for engergy

If you keep it at the right heart rate, you will burn fat for energy

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177


This is the joys of not fueling your cardio, i do find it quite effective, just make sure you eat your carbs after your workout

Roper

Slow and steady doesn't always win the race We have a guy who needs to lose 9kgs in the next 4 weeks (that's a stone plus) and we'll have him do just 4 X 4 minute rounds a night to get it off, twice per week. That's 16 minutes versus the 75 you're doing right now and we know from experience that we'll get that off doing that, and probably sooner than 4 weeks too.

I don't buy into the empty stomach cardio, it's not something I'd encourage either.

bob04

Roper wrote: »

Slow and steady doesn't always win the race We have a guy who needs to lose 9kgs in the next 4 weeks (that's a stone plus) and we'll have him do just 4 X 4 minute rounds a night to get it off, twice per week. That's 16 minutes versus the 75 you're doing right now and we know from experience that we'll get that off doing that, and probably sooner than 4 weeks too.

I don't buy into the empty stomach cardio, it's not something I'd encourage either.

I disagree im afraid

Your glycogen levels are low in the morning so you begin to use body fat, (then muscle if you go above target heart rate) as you primary source for engergy

Why do you not encourage cardio on an empty stomach?

Roper

bob04 wrote: »

I disagree im afraid

Your glycogen levels are low in the morning so you begin to use body fat, (then muscle if you go above target heart rate) as you primary source for engergy

Why do you not encourage cardio on an empty stomach?

That's fine, we don't have to agree.

I'm not a scientician although I do science me. What I know I know from watching people get in better shape. They do two things:
1) They moderate their diet, stay away from processed food, and learn how to cook well for themselves
2) They work hard and regularly in the gym, and mix quality strength/resistance training with a base of low intensity cardio to start, and high intensity cardio after a few weeks.

I don't know anyone who is in great shape who does any tricks or things like empty stomach cardio or anything like that. If anything, the guys and gals I know make sure they've grub in them to make sure that what they do is of high quality. Enough people skip breakfast already so to ask them to run in the early am and then come home, make a decent breakfast and then go to work is too much.

BobbyOLeary

(then muscle if you go above target heart rate)

Huh?

We have a guy who needs to lose 9kgs in the next 4 weeks

Quick question Barry, something I've been curious about watching fighters get ready for competition, how much of that weight will you aim for your guy to lose permanently and how much will be down to cutting for the weigh in? Or is that 9kg what he needs to lose permanently?

bob04

BobbyOLeary wrote: »

Huh?


????

Simple

Work out your fat burning zone on, keep your heart rate at this, you will burn fat for energy

Go above this rate, you are in danger of burning Muscle for energy instead of body fat!

mohenley

I tried the exercise on an empty stomach and found that I had less strength to lift weights etc. I also had no weight loss on this way either.

I know have just half a banana before the gym in the morning and I do notice that the weights are easier to lift.

bob04

mohenley wrote: »

I tried the exercise on an empty stomach and found that I had less strength to lift weights etc. I also had no weight loss on this way either.

I know have just half a banana before the gym in the morning and I do notice that the weights are easier to lift.

I never mentioned weights, or would i ever encourage anyone to lift weights unless they had consumed carbs and protein beforehand

Im strickly speaking about early morning cardio ONLY

Altho the same rules do apply to a post weight lifting cardio (with a protein drink) again coz of reduced gylcogen levels

Roper

BobbyOLeary wrote: »

Quick question Barry, something I've been curious about watching fighters get ready for competition, how much of that weight will you aim for your guy to lose permanently and how much will be down to cutting for the weigh in? Or is that 9kg what he needs to lose permanently?

Well this guy is a bit different from others in that he has quite a bit of body fat to lose. He's in good shape cardio wise but is prone to weight gain, very prone! I walked by him with a mars bar the other day and he put on another kg by looking at it. So with him we'll aim to get him all the way to his target by fat loss alone because he could do with not carrying the weight into the ring with him. We might not get there but any loss is a bonus. Ordinarily we'd do water weight loss to some degree for the weigh in and then replenish afterwards.

Roper

bob04 wrote: »

Altho the same rules do apply to a post weight lifting cardio (with a protein drink) again coz of reduced gylcogen levels

That's a very good idea if you like wasting your time in the gym

BobbyOLeary

Work out your fat burning zone on, keep your heart rate at this, you will burn fat for energy

Fantastic. How can I argue with that level of understanding? Any chance of a journal that details this miraculous fat burning zone? I've got a hat ready to eat if you find me one.

bob04

All these suggests are my opionion only

It has worked for me in the past, and i have had the pleasure of chatting to many figures in the world of nutrition and bodybuilding in the UK that I have based this on

im just an ordinary bloke that has done some serious training in the past, thats all

Roper

Well, your experience doesn't tally in the least bit with mine, and if you check the rules of this forum, the onus is on you to provide a bit of evidence or to say it's just your opinion. If it is then that's the way you think things work and that's okay, but you presnted it as fact rather than opinion.

bob04

bob04 wrote: »

If you do cardio on an empty stomach, you need to do a steady pace cardio

for example

If you go above a certain heart rate, you will burn muscle for engergy

If you keep it at the right heart rate, you will burn fat for energy

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177


This is the joys of not fueling your cardio, i do find it quite effective, just make sure you eat your carbs after your workout

See abvoce "I DO find it quite effective"

Does this not suggest that I was talking about my experience?

Roper

It's your comments after that really that suggested otherwise. It doesn't really matter cos you're wrong anyway

BobbyOLeary

Simple

Work out your fat burning zone on, keep your heart rate at this, you will burn fat for energy

Go above this rate, you are in danger of burning Muscle for energy instead of body fat!

Comes across as if its fact no? But anyway, Barry has it on the button.

g'em

Bobby, Roper - have you guys got any literature to disprove the cardio-on-an-empty-tummy-is-cewl-for-fatloss theory?

I'm not disputing anyone's view here at all, I'm asking out of genuine curiosity! Gawd knows this is a contentious issue and I'd love to see what studies vs RL anecdotes say.

Personally cardio on an empty tummy invariably led to mid-morning over-eating for me i.e. very much not a winning fatloss strategy.

Roper

No my assertions are based on what I see working and my understanding of huming beans.

Anyway the burden of proof is on the claimant. Woohoo go skepticism!

bob04

Quote from someone

Its all about biochemistry (i hate biochemistry)

When you are fasted you have depleted glycogen stores - how depleted we dont know and which ones we dont know (indvidual demands on that one)
When you perform exercise you need fuel - first choice fuel is glucose - that gets everything running in the first place - then what fuel you need is determined by the intensity of the exercise.

If you are exercising intensely you need energy fast - this means you need glucose - once your glycogen stores are depleted in the exercising muscle. This means you then need more - the body has a means of making energy quickly - it strips the carbon chain of protein, its inefficient but it works fast - that protein comes from your muscle.
It follows that if the exercise is too intense, and requires glycogen, you will be stripping muscle to provide fuel.

If the intensity is lower, your fat burning cycle can be used to provide the fuel - it is much slower to start, and still requires glucose to run, but obviously not anywhere near the demands of an exercising muscle.

So the theory is right - correct intensity is muscle sparing.

Interesting side note is that glutamine has its own energy producing metabolic cycle, as well as that used to get fuel from protein (including the other amino acids), so in theory having some glutamine prior to morning cardio would act to spare muscle as well, without affecting other metabolic process (as would say eating, whey or a carbohydrate).

Sort of simplified version there ...
Les Willis
Nutrition Consultant

BobbyOLeary

I don't have anything on disproving it G'em, and I doubt there's anything out there that does, its not something that would (imo) get much funding for. Personally I don't have a problem with posts relating to that it was the "Fat-Burning Zone" that got my back up.

Bob04, you're right in a sense, what you're trying to achieve is the use of fatty acid degredation ("fat burning") in order to decrease the amount of adipose tissue (fat) from your body. The predominant use of a particular metabolic pathway is based on exercise intensity. Unfortunately heart rate isn't strictly linearly proportional to exercise intensity. It varies from person to person and from exercise to exercise. It can be a good corollary in some cases but it usually isn't.*

Unfortunately by doing LSD type cardio you will end up losing some form of muscle as well as fat, its unavoidable. There's no such thing as a certain heart rate zone that prevents this. What prevents this is also doing some weights.

*I can't think of a specific reference for this off hand but it'll be detailed in any Biochemistry book or a decent Sports Physiology book. Its established knowledge so any journals on it will be absolutely ancient.

MrDaithi

There are some good advice in this thread.

This is what works for me when I want to shed fat:

- calorie counting, you have to estimate your calorie intake and spending. Also, as far as I know 1Kg of body fat = 7000 calories. So for example if you had a 1000 deficit calorie a day it would take 7 days to get rid of 1Kg of body fat. It's a simplified logic and I don't claim it's accurate but it gives a sense of scale. Let's say I want to have a 1000 calorie deficit, rather than cut 1000 calorie from my daily intake, I would only cut 500 and raise my spending by 500, meaning more activity.

- reduce my amount of carbs and raise protein. I don't have any percentage on top of my head

- always use the same BodyFat scale, at the same time of the day, under the same conditions. I usually do after I wake up and my morning wee. The numbers on such electronic scale might not be accurate, for example I might not really be 20% bodyfat. What is important is that you want a reference and then get that number to go down. Write the numbers down and don't worry if it goes up over a couple days... after a week it will go down. Something interesting, but I've never down it would be to take a daily picture and look at the progress and difference in a sequence after 10 days.

- cardio with split intensity before breakfast (low glycogen as explain in previous post) between 30 to 40 minutes... usually, some bicycle, rowing machine 10 minutes each, the some circuit on various machines. By split intensity I mean you do 1 minutes at an average pace, then 30 sec at more intense pace... but it doesn't mean 100% intensity.
Some to help and stay motivated is having a great soundtrack to listen to, get some mp3 player and prepare a good mix.

- normal breakfast, but less carbs than usual.

Remember, your body is a clever surviving machine and it will adapt quickly to a calorie deficit. After a week or so you might stagnate, so you might need to vary your exercises pattern, intensity.

Now remember that you can only go into a negative calorie count for a limited period of time, let's say 4 weeks, because after a while it's your muscles that take the hit. During the last 10 days you might want to stop eating certain fruits that are high in fructose that get stored in the liver (glycogen) and replace with more vegetables.


In the end, body fat will come back once you go back to a regular routine, just keep eating healthy, stay active.
Allow yourself for some excesses like diner out and drinks then go for an extra gym session or raise your training intensity after such excess.


Keep it simple, don't over think it, don't go paranoid over it.

Again, I'm no expert but this works for me.

BobbyOLeary

MrDaithi wrote: »

Keep it simple, don't over think it, don't go paranoid over it.

Smartest thing posted on this thread yet.