Cardio and fat loss
- 04-19-2009, 09:29 PM
Cardio and fat loss
So my wife was asking about cardio and fat loss. it the old thought of low HR still hold true. She is 26 yrs old 132lbs 5' 4" and 24% she is now hitting weights and wants to do cardio correctly. I believe her goal is 20% then set new goals
what should her target HR be and how long for fat loss.
- 04-19-2009, 09:35 PM
220BPM - AGE = MAX HR
MAX HR x (% desired) = Target Heart Rate.
Many schools of thought on target HR for fat loss. I recommend trying various rates to see how she responds.
I suggest if she is just starting out to target at about 65-70% Max HR for starters for 20 to 30 mins. Maybe introduce intervals as well.
My philosophy is that if you start out with something that does not overwhelm her she will be successful and therefor be motivated to continue.
Of course after this post 20 guys will tell you HIIT is the only way.
Good luck.We live in a time where our planet suffers from two epidemics simultaneously - starvation and obesity.
Look at all these little kids taking care of the music biz, don't their business take good care of me.
I have the fire, I have the force, I have the power to make my evil take it's course.
- 04-19-2009, 10:40 PM
Try low-intensity, steady state cardio post-weights/on a morning before breakfast and HIIT on your days off.
The main point is that you do your cardio.
Has she tried something like jump rope? If you can keep it up for a decent length of time it burns calories like a furnace and offers a respite from the routine HIIT and steady state cardio.
Have you read about Lyle McDonalds method of cardio? I have been using this with great success. I have always been a fan of fasted steady state cardio, but I feel this takes it to the next level. Here is his recommendations, best of both worlds IMO:
# Take 200mg caffeine 1-2 hours before cardio
# Do 10 minutes of intense cardio (can be HIIT, but doesn't have to be)
# Rest 5 Minutes
# Do 30-45 minutes of Steady State Cardio at moderate to moderately high intensity
# Wait an hour before having a small protein meal
# 2-3 hours later go back to normal eating
Why This Works (in Lyle's words): "To get stubborn fat mobilized, you have to overcome a fairly severe resistance in terms of both blood flow and lipolysis, this requires very high concentrations of catecholamines (adrenaline/noradrenaline). Sadly, jacking up levels of catecholamines (necessary for mobilization) limits burning in the muscle which is why you follow the high intensity with low intensity. Basically, you jack up levels to get the fat mobilized, and then let them fall so that the fatty acid can be burned in the muscle."
going Burn about 100 cals a mile if you walk it, run it, interval it.
Only difference is how fast you burn it.
I prefer steady state running for fat loss.
Lyle's SFP that is being discussed here is best suited to "stubborn fat." At 24% BF, the OP's wife should be able to use a variety of dietary and cardio techniquies to achieve her goals.
From this cross-sectional study:what should her target HR be and how long for fat loss?
"Exercise intensity has been shown to be one of the most important factors in determining substrate utilization. We have demonstrated this to be the case in a wide range of healthy men and women such that, on increasing exercise intensity from low to moderate to high, absolute substrate oxidation can be seen to follow two patterns: CHO oxidation continues to increase, whereas fat oxidation follows an inverted hyperbola. We have shown that fat oxidation increases from ~35% VO2-max to a maximal rate at an intensity of 48 +/-1% VO2-max. Further increases in exercise intensity lead to a reduction in fat oxidation."
"In our study, we confirmed that the crossover point occurred between 48 and 53% VO2-max, consistent with the 50% VO2-max suggested by Brooks and colleagues."
Another study derived a reqression equation to get from % VO2-max to % Heart Rate. The equation is: %HR = 0.64 * % VO2-max + 37. Based on that equation optimal %HR for FAT oxidization is between ~59% and ~68% with the maximal rate identified in the study at the upper end.
I've gone from 250lbs to 180lbs in a little over 8 months, I was FFAAATTT. Being as I didn't check my BF% when I started I don't know for sure, but I'm guessing 30+% BF and am now 18% (still have a bit more to go but I'm on my way).
All that being said, I'm a firm believer that diet plays a much bigger role in fat loss than working out. It all boils down to a simple equation (Cals in < Cals Out). Granted, working out helps create the deficit and by no means am I saying that diet alone is the answer. But, IMHO diet is the key.
Low intensity long duration primerily uses fat stores for energy, high intensity and relatively shorter duration use more CHO metabolism. The ideal setup would be high intensity for as long as possible just because the edpendature of K/cals is higher per given unit of time and ultimately its not where the stores come from but the actual K/cals burned or used during exercise. For example if a low intensity exercise burns 300 kcals but the higher intensity burns 600 the yield of expended calories is higher. Regaurdless of where its coming from (either CHO or Fats) it takes 3500 kcals to equal one pound of body fat, so the more calories you can expend the greater the result.
Another benefit is that at a high intensity exercise the recovery time is also higher so the increased metabolism during the recovery time is at a higher rate than it would be at lower intesities, therefore more calories are burned in recovery than would have been burned in a low intensity recovery. So although it may not be a high number of calories expended during recovery the frequency of expending 50 kcals at rest multiple times (after each cardio session) begin to add up.
Diet is also important the body needs to be in a calorie deficit to lose weight.
Time of day has been studied (inconclusively) but some studies show that more fat it utilized in pre-breakfast early morning cardio exercises.
High Intensity Cardio for Fat Loss
I personally believe (and am an avid doer) that shorter (i.e. 20 min) high-intensity or interval sessions are better. Long, slow cardio burns calories, yes, but you are doing that for a long period of time. The most effective way to burn fat through cardio is to do a) Interval training (i.e. efforts), or b) do your cardio at a HIGHER intensity (i.e. just going out and running as fast as you can over a certain distance, instead of 45 minutes at a 60% HRmax). Forget about the ‘Fat Burning Zone’; the harder you work during cardio, the more fat you lose. When I first attempted to lose fat (and I still do this NOW) I did something called ‘Guerrilla Cardio’ (GC). It is tabata intervals done sprinting (instead of on a bike). All you do jog lightly for 4 minutes as a ‘warm-up’; then you do 8 x 20 seconds hard-out-as-fast-as-you-can sprints/efforts, and jog easy for 10 seconds after each one; finishing with a 4 minutes easy jog ‘cool-down’. I do GC (or variations of it; now I increase how many efforts I do, and sometimes do up to 32) 3 days a week, with a rest day between each one, as it is very hard and takes a lot out of you. If you do this, and you are doing weights and eating to lose fat, then you will most definitely see results. If you feel that you NEED to do MORE cardio, you can do brisk walks every other day, or perhaps a run (but no MORE than 30 minutes; after 30 minutes of running you are very catabolic and are likely to lose muscle, which you don’t want to happen). Skipping, stair sprinting/running, or rowing, are the next highest calorie burners after sprinting. Some people will tell you that you need to be doing 2 hours of cardio a day, or double cardio sessions, to lose fat, but as long as you are eating RIGHT, doing weights 2-4 times per week, doing cardio 3 or more times per week for 12-30 minutes per day (depending on the intensity; the higher the intensity the shorter you do it for!), and allowing your body to RECOVER (this is VERY important; if you do TOO much, then your body won’t be able to recover properly and you won’t get the results you want, since your body only adapts and gets results in the RECOVERY time!), then you will lose fat!
Layne Norton actually explained re high and low intensity cardio well:
Originally Posted by Layne Norton
So I have read through all of the posts and I want to get cut and shed the fat on my belly. I'm I better doing low intensity cardio or high intensity?
dam guejsn u know ur ****
by the way nice pict
The difference between who you are and who you want to be is what you do.
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The difference between who you are and who you want to be is what you do.
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