Running after weights for increased fat loss.

Captain Furball

I've read that running at a moderate pace for 16 minutes after weight training is great for fat loss.One of the main reasons given was, that you use up your glycogen stores while your weight lifting and thus while your running your out of glycogen and you use fat instead.
I've also read that we hold around 2000calories in the form of glycogen in our bodies at any given time.So how does running after weights help in losing fat.

corkcomp

Captain Furball wrote: »

I've read that running at a moderate pace for 16 minutes after weight training is great for fat loss.One of the main reasons given was, that you use up your glycogen stores while your weight lifting and thus while your running your out of glycogen and you use fat instead.
I've also read that we hold around 2000calories in the form of glycogen in our bodies at any given time.So how does running after weights help in losing fat.

a heavy weights session may deplete blood sugar levels so it MIGHT help, peoples glycogen stores dont get depleted as easily as many people would have you believe though ! i dont think there is anything magical about 16 minutes though, like what happens if you go to 17? or only do 10? if you want to run at a moderate pace then do MORE than 16 minutes IMO and if you want to do 16 minutes make sure you do intervals for that time ...

Johnnyjump

Wonder if this would have an effect on health, otherwise?

Captain Furball

The point wasn't the 16 minutes or as you said it 17 minutes. It was how realistic is it when people say that?Is this only going to work if your on a 500cal deficit and then you do your running after weights as opposed to eating maintenance calories.I partly guessed that was the case - I'm reading it everywhere. Wouldn't running after weights just burn an extra few calories anyway?How is it any different than say, walking after weights?

ntlbell

Captain Furball wrote: »

walking after weights?

There wouldn't be really any difference.

cal's are burned at weight carried over miles.

so if you walked 5 miles or slowly jogged for 5 miles it would close to the same amount burnt.

if you do any exercise after your weights it will burn more cals.

Captain Furball

I partly guessed that was the case.But why all this talk about HIIT after weights?Is this glycogen talk just misunderstood?

Futurism

Captain Furball wrote: »

I partly guessed that was the case.But why all this talk about HIIT after weights?Is this glycogen talk just misunderstood?

One reason is that weights are considered more important for fat loss and usually when they're done after cardio, it's done with less effort as you're more tired after the cardio.

Mellor

ntlbell wrote: »

There wouldn't be really any difference.

cal's are burned at weight carried over miles.

so if you walked 5 miles or slowly jogged for 5 miles it would close to the same amount burnt.

This isn't true, its a common misconception. It sounds like it should be true, but its not. I guess its done to the fact that our bodys are more efficient at lower speeds. The running and walking burn on average, 85 and 125 calories a mile respectively.
a quick google turns up.
http://www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html

Transform

its not about the calories you burn in the session and more about the calories that you continue to burn once the session is over - otherwise its like counting calories in a weights session.

1. Use a proper porgress weights program

2. Do some intervals once you have a good fitness base after the weights or on another day

3. Any other available time should be used for low intensity session.

Captain Furball

Would you mind explaining if you could how that actually works?
Where does this glycogen talk come into it?How do the weights and running work together compared to doing them on separate days.What are the fat loss advantages if any?

Transform

its real simple do weighs one day and cardio the next - its that easy.

say you do 2-3 days cardio and 2 days weights - make two of the cardio days intervals and one a steady pace easy session. Otherwise if you have less time and just train 2-3 days per week do 10-15mins intervals at end of weights on 2 days and 15mins steady pace on 3rd.

Do not worry about glycogen etc its just going to confuse the issue - train and train hard when you can and set up easier days so you can actively recover and work hard again. M

The people that worry about fat burning, glycogen stores, fat burn zones etc almost always do not pay enough attention to their poor diet thats the real issue NOT glycogen stores.

1. while doing weights - am i getting stronger yes/no?
2. while doing cardio - can i run/crosstrain/bike etc at higher levels/speed in less time or at a reduced heart rate yes/no?
3. Whats my body fat - if your not testing your bloody guessing

Please measure progress NOT get bogged down with the science.

corkcomp

Transform wrote: »

its real simple do weighs one day and cardio the next - its that easy.

say you do 2-3 days cardio and 2 days weights - make two of the cardio days intervals and one a steady pace easy session. Otherwise if you have less time and just train 2-3 days per week do 10-15mins intervals at end of weights on 2 days and 15mins steady pace on 3rd.

Do not worry about glycogen etc its just going to confuse the issue - train and train hard when you can and set up easier days so you can actively recover and work hard again. M

The people that worry about fat burning, glycogen stores, fat burn zones etc almost always do not pay enough attention to their poor diet thats the real issue NOT glycogen stores.

1. while doing weights - am i getting stronger yes/no?
2. while doing cardio - can i run/crosstrain/bike etc at higher levels/speed in less time or at a reduced heart rate yes/no?
3. Whats my body fat - if your not testing your bloody guessing

Please measure progress NOT get bogged down with the science.

very well put there is a lot of debate around glycogen depletion, to the point that an overweight person who spends 15 minutes with light dumbells in the gym thinks their glycogen is depleted after a session .. The time spent researching all ofthis online would be better spent breaking a sweat!!

Transform

corkcomp wrote: »

very well put there is a lot of debate around glycogen depletion, to the point that an overweight person who spends 15 minutes with light dumbells in the gym thinks their glycogen is depleted after a session .. The time spent researching all ofthis online would be better spent breaking a sweat!!

exactly - more doing and less taking is necessary for most of the debaters or people who want all the info but just to talk about it and not doing anything with it