Loose fat and build muscle advice

Skuxx

Hi guys,
basically I want to loose fat and build muscle! At the moment I'm 12st 2 but with a fairly high % body fat, i reckon 25% min!!

I don't know should I be doing cardio to loose the fat or weights to build muscle or both!
Maybe one of you could pm me a workout which i could do! My fitness level is moderate!

Thanks for the help!

BossArky

Diet & height?

ronbyrne2005

alan1990 wrote: »

Hi guys,
basically I want to loose fat and build muscle! At the moment I'm 12st 2 but with a fairly high % body fat, i reckon 25% min!!

I don't know should I be doing cardio to loose the fat or weights to build muscle or both!
Maybe one of you could pm me a workout which i could do! My fitness level is moderate!

Thanks for the help!

Read the stickies. Good weight training routine for a few months with a bit of cardio and good diet(Diet is probably most important thing in achieving good body shape for your own genetic make up)

ronbyrne2005

To start i should say. That would lead to more muscle and less Body fat.

Skuxx

BossArky wrote: »

Diet & height?

Height is 5"11 and diet varies, I'll start a food diary tomorrow and post a link to it here!

rebel girl 15

to burn fat, you need to be doing a low - moderate intensity exercise for a longer period.

220-your age is roughly what your maxheart rate should be, to burn fat you need to be around 65 per cent of it. I'm 20, so I aim to have a HR of around 130.

We did this last week in a human performance lab, one of the lads was hooked up to the VO2 machine, and we could see of he was burning fat or carbohyrdate - when he was walking to warm up, he was burning fat, but when we started the test for 10 mins and he went jogging, he was burning pure carbs. This guy was fit enough, had something like level 11 on the bleep test.

If your hr goes too high, you won't start using fat until the store of carbs runs out, which is roughly around 90 mins after you start the exercise

d'Oracle

How do you tell if fat or Carbs are being burned from VO2max?

rebel girl 15

d'Oracle wrote: »

How do you tell if fat or Carbs are being burned from VO2max?

it is indirect calorimetry. Its done using the ratio of oxygen consumed to co2 produced - respiratory exchange ratio (RER) figure to estimate the fuel usage. Weight and height are taken into consideration as well. By seeing the RER you can refer to a reference table to see how many grams of fat or carbohydrate per litre of o2 uptake that you are burning. The machine showed us exactly the percentage that he was buring while he was doing it, for every breath.

MoodyMedic

rebel girl 15 wrote: »

to burn fat, you need to be doing a low - moderate intensity exercise for a longer period.

220-your age is roughly what your maxheart rate should be, to burn fat you need to be around 65 per cent of it. I'm 20, so I aim to have a HR of around 130.

We did this last week in a human performance lab, one of the lads was hooked up to the VO2 machine, and we could see of he was burning fat or carbohyrdate - when he was walking to warm up, he was burning fat, but when we started the test for 10 mins and he went jogging, he was burning pure carbs. This guy was fit enough, had something like level 11 on the bleep test.

If your hr goes too high, you won't start using fat until the store of carbs runs out, which is roughly around 90 mins after you start the exercise

Don't Agree.

You are using non-clinical endpoints in your theory.

The glucose/glycogen depletion with high energy expenditure results in sebsequent adipose (fat) tissue breakdown. It's not like the fat is immortal.

Compare a runner and walker doing the same distance. Who will lose more fat for the same distance?

There are other factors also such as exercise induced anorexia (you dont feel like eating after exercise)

Anaerobic/weight training burns fat very well also - the increased muscle quality and quantity results in more caloric burning doing normal activities of daily living.

Push yourself - mental attitude is massively important for fitness and weight loss.

Food reduction is the most important factor in weight loss. Reduce your portion size and stop snaking/boredom eating

celestial

rebel girl 15 wrote: »

to burn fat, you need to be doing a low - moderate intensity exercise for a longer period.

220-your age is roughly what your maxheart rate should be, to burn fat you need to be around 65 per cent of it. I'm 20, so I aim to have a HR of around 130.

We did this last week in a human performance lab, one of the lads was hooked up to the VO2 machine, and we could see of he was burning fat or carbohyrdate - when he was walking to warm up, he was burning fat, but when we started the test for 10 mins and he went jogging, he was burning pure carbs. This guy was fit enough, had something like level 11 on the bleep test.

If your hr goes too high, you won't start using fat until the store of carbs runs out, which is roughly around 90 mins after you start the exercise

This is misleading and not correct - high-intensity exercise doesn't turn off fat burning. You are burning a higher % of carbs at higher intensity but still burning some fat - plus burning fat afterwards through EPOC. You will also burn more calories at higher intensities.

rebel girl 15

MoodyMedic wrote: »

Don't Agree.


The glucose/glycogen depletion with high energy expenditure results in sebsequent adipose (fat) tissue breakdown. It's not like the fat is immortal.

Compare a runner and walker doing the same distance. Who will lose more fat for the same distance?

Anaerobic/weight training burns fat very well also - the increased muscle quality and quantity results in more caloric burning doing normal activities of daily living.

Push yourself - mental attitude is massively important for fitness and weight loss.

Food reduction is the most important factor in weight loss. Reduce your portion size and stop snaking/boredom eating

I agree with those two things.

How long does it take for the glucose to be depleted fully? The carbohydrate stores in the liver and skeletal muscle are limited to around 2500 kcal of energy, which is the equivalent of roughly 40 km of running. In high intensity exercise, the rate of energy release from fat is too slow to meet the energy demands of the exercise - since fat is a more complex molecule to be broken down. When a trigylceride is broken down, it is broken down into 1 glycerol and three free fatty acids; the three FFA's are the primary energy source and enter the Krebs cycle after beta oxidation.

Fat oxidation requires more oxygen that carbohydrate oxidation - when the body is doing high intensity exercise, i.e. less oxygen, it goes first for the molecule that is easiest to break down, i.e. glucose. The lower intensity allows for a RER of less than 1, so that fat can be broken down.

The advice we were given by our exercise physiologist is what I posted above - lower intensity work such as treadmill or cycling will use more fat than higher intensity. @celestial - from what we did with the exercise physiologist it was clear that there was little or no fat being burned during the test. If you want the figures that I am using to back up what I am saying, I'll PM you them. The calories (energy) being burned at high intensity come from carbs, not fats, as the energy systems dictate. I take the point about building the muscle through weight training, I didn't mention it above.. I probably should have made it clearer what exercises to do at a low intensity. Combining both would work the best - doing a long duration of running/cycling and a weights programme going in to EPOC - a circuit training.

edit: found one book that claims to be a fat burning bible, looked at the exercise recommendations, it suggested 10 mins of circuit training creating an oxygen debt followed by 50 minutes of low intensity exercise

injured365

While the RER is the best way of finding energy expenditure, it is somewhat unreliable in maximal exercise tests. This is because the CO2 that we breathe out does not fully represent the CO2 being produced by the various working tissues, the would mean that the RER would be off target. Also, the closer one gets to the lactate theshold the more CO2 is being added to the blood from lactic acid breakdown, however lactate accumulation begins before the RER will reach one, so it is understood that RER readings approaching one will be affected by this buildup. All in all, RER readings are more accurate for energy expenditiure at rest or for submax tests.

Regardless of the RER rating, the higher the intensity of the workout, the more calories will be burned and the higher the metabolism will be afterwards (EPOC). Intensity trumps duration everytime when it comes to energy expenditure