fat burning works better at low intensity cardio? why?

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  1. fat burning works better at low intensity cardio? why?


    just curious as to why this is. might be a stupid question but wouldnt you burn more with a higher heartrate?

    just something ive been wondering for a while

  2. ItriedtoripoffBobosonowIamgonehaveaniceday
    ItriedtoripoffBobosonowIamgonehaveaniceday's Avatar

    I know Lean One has gone over this in the past, you might wanna do a search under his name. Higher intensity will burn more CALORIES, but low intensity will burn more FAT. Correct me if I am wrong here guys!
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  3. Quote Originally Posted by MaNiaK1027
    I know Lean One has gone over this in the past, you might wanna do a search under his name. Higher intensity will burn more CALORIES, but low intensity will burn more FAT. Correct me if I am wrong here guys!
    Correct. Aerobic fat burning is most efficient at low intensities.ie between 60% and 70%. Beyond that, you cross the anaerobic threshold where the muscles ability to extract oxygen from the blood to burn fat is reduced so the body automaticly switches to anaerobic energy pathways. You still burn a lot of calories but it mostly comes from glycolisis and lactic acid production. You basicly burn Sugar. Also, the circulating lactic acid inhibits lipolisis.

  4. very interesting Lean one, where did you come across this info

  5. Books.
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  6. Quote Originally Posted by Lean One
    Books.

    I read one of those once, good work LO

  7. Quote Originally Posted by bigpump23
    I read one of those once, good work LO
    Reffer to the link I posted in the physiology thread. That's where the bulk of my vast* nutrition and exercise knowledge came from.

    *That was pure sarcasm. Bobo is way smarter than I am.

  8. Quote Originally Posted by Lean One
    Books.
    heard about these, haven't tried any lately though.

  9. Lean One is right on the money. Basically the higher you get your heart rate the more your body shifts to carbs in relation to fat calories.

  10. Quote Originally Posted by Lean One
    Books.
    Thought these were included in the ban

  11. ok. this all sounds good to me. working a little easier and buring fat not calories for muscles. But in theory would you be able to keep working say for 5-6hrs of low intensity to burn a crap load of fat? or would that kill you
    And just so i know for sure that 60% is the heart rate right?
    any one have a good site to find out ones own 60% heart rate?

  12. Quote Originally Posted by gabriel
    ok. this all sounds good to me. working a little easier and buring fat not calories for muscles. But in theory would you be able to keep working say for 5-6hrs of low intensity to burn a crap load of fat? or would that kill you
    And just so i know for sure that 60% is the heart rate right?
    any one have a good site to find out ones own 60% heart rate?
    220-age= Maximum HR Then take Max HR x 60%.

  13. Quote Originally Posted by gabriel
    ok. this all sounds good to me. working a little easier and buring fat not calories for muscles. But in theory would you be able to keep working say for 5-6hrs of low intensity to burn a crap load of fat? or would that kill you
    If you're talking 5 or 6 hrs straight, That's like a marathon. You know what marathon runners look like right?

    Having said that, When cutting(and sometimes bulking) I have done up to 12 1 hr low intensity sessions/week and maintained all my muscle, and in some cases gaining strength. This is with the use of androgens of course. As long as you're training at 65% you're sparing glycogen and protein so your hard earned gains are safe.

  14. thanks jminis

    yea all skinny - good point.. not going there.
    cool ok thanks man.. I have to drop some fat in 2 months - going to DR
    havn't been doing very well. getting back on the elliptical now and starting back on the weights a little (shoulder injury - so taking it slow - 4 months off so far)
    wonding if any ph may help me as well. have a good few in stock pile,- i know im being sort of a thread hijacker right now so sorry all. pm me if you have any good suggestions thanks.

  15. wow so since im 24 that means my target heart rate has to be right around 124 bpm? man ive been waaaaay over.

  16. It always seems to come down to aerobic vs anaerobic...fuel of fat vs sugar.

    What if you sprint after an intense lift? With using lets say, GXR previous to the workout with relatively no carbs all day?

    Wouldnt an intense lift coupled with GXR and relatively no carbs yield an atmosphere where fat would be utilized for fuel during sprinting?

    Or am I off here completely?

  17. Quote Originally Posted by Enigma76
    It always seems to come down to aerobic vs anaerobic...fuel of fat vs sugar.

    What if you sprint after an intense lift? With using lets say, GXR previous to the workout with relatively no carbs all day?

    Wouldnt an intense lift coupled with GXR and relatively no carbs yield an atmosphere where fat would be utilized for fuel during sprinting?

    Or am I off here completely?
    Well, the thing you're missing is that doing low intensity cardio for extended durations(ie 45 min to 1 hr) causes cellular changes that result in an increased ability to burn fat. Mitochondrial density increases, fat burning enzymes increase, and your muscles ability to burn fat gets upgraded over time the more consistant you are with this type of cardio.Also, performing cardio for extended periods increases lipolisis releasing more FFAs into the blood because there is a need for it. During a sprint, even if blood glucose levels are low, you will still be performing beyond the anaerobic threshold so your muscles will still be forced to use anaerobic energy pathways anyway.There will be no need to release fat, becuase you will not be able to eficiently burn it anyway(due to anaerobic threshold.) In that situation, your body will have to find glucose somewhere, and if muscle glycogen is depleted,(like in a keto style diet) it will turn to protein breakdown to make that happen. (gluconeogenisis.) A little long winded, but there is no simple explanation.
  18. ItriedtoripoffBobosonowIamgonehaveaniceday
    ItriedtoripoffBobosonowIamgonehaveaniceday's Avatar

    Quote Originally Posted by Lean One
    Reffer to the link I posted in the physiology thread. That's where the bulk of my vast* nutrition and exercise knowledge came from.
    Just wondering where is this "physiology thread"?

  19. So does it not matter if you do the low intensity cardio on an empty stomach or not? I've heard the body will burn the carbs you have first before using the fat, hence the logic for doing it on an empty stomach. Or will the body not touch the carbs unless you go over 65-70%?

  20. Funny thing though, in studies done on people doing various forms of cardio for weight loss, the single greatest indicator of weight loss is total calories burned, regardless of how they were burned.

    I don't recall if they measured bodyfat and lean body mass losses or just used the scale though.

  21. Quote Originally Posted by hypo
    So does it not matter if you do the low intensity cardio on an empty stomach or not? I've heard the body will burn the carbs you have first before using the fat, hence the logic for doing it on an empty stomach. Or will the body not touch the carbs unless you go over 65-70%?
    With this type of cardio, carbs are a must. Carbs supply the substrates nesesary for the formation of krebs cycle intermediates needed to oxidize fat like pyruvic acid. You're nervous system(brain) also depends on circulating blood glucose for propper functioning. You could get by on muscle glycogen to help oxidise fat in the muscle, but muscle glycogen is not released into circulation to support the brain. So, if your in a fasted state your body will need to get glucose from somewhere to support the brain. It will breakdown protein to get it.

  22. An easier way to think about it is this: low-intensity cardio burns a greater percentage of its calories from fat, while high intensity cardio burns more calories over all.

    BUT think about the math here. If I only burn 3 calories total but 2 of them are from fat, that's a nice 66% of my calories from fat. High intensity cardio might burn 500 calories, and 250 of them might be from fat. That's only 50%, but it's 250 fat calories.

    So if you only look at the proportion of fat to carbs/lean tissue used, low intensity seems better. But when you look at the actual progress you're making, high intensity really gets you there better because the amount of fat burned is so much MORE, even if the percentage isn't.

  23. BUT think about the math here. If I only burn 3 calories total but 2 of them are from fat, that's a nice 66% of my calories from fat. High intensity cardio might burn 500 calories, and 250 of them might be from fat. That's only 50%, but it's 250 fat calories.
    Thats why low intensity cardio sessions are done so often and last so long. From my personal experience cardio in the heart rate range of 65-85% should be avoided at all cost. I learned this lesson the hard way, going from 212 to 202, while bf% remained relatively constant.

  24. Quote Originally Posted by Chippewa
    An easier way to think about it is this: low-intensity cardio burns a greater percentage of its calories from fat, while high intensity cardio burns more calories over all.

    BUT think about the math here. If I only burn 3 calories total but 2 of them are from fat, that's a nice 66% of my calories from fat. High intensity cardio might burn 500 calories, and 250 of them might be from fat. That's only 50%, but it's 250 fat calories.

    So if you only look at the proportion of fat to carbs/lean tissue used, low intensity seems better. But when you look at the actual progress you're making, high intensity really gets you there better because the amount of fat burned is so much MORE, even if the percentage isn't.
    waiting on rebuttal, (very interesting)

  25. Quote Originally Posted by Chippewa
    An easier way to think about it is this: low-intensity cardio burns a greater percentage of its calories from fat, while high intensity cardio burns more calories over all.

    BUT think about the math here. If I only burn 3 calories total but 2 of them are from fat, that's a nice 66% of my calories from fat. High intensity cardio might burn 500 calories, and 250 of them might be from fat. That's only 50%, but it's 250 fat calories.

    So if you only look at the proportion of fat to carbs/lean tissue used, low intensity seems better. But when you look at the actual progress you're making, high intensity really gets you there better because the amount of fat burned is so much MORE, even if the percentage isn't.
    I think there's a flip side to this coin, though.

    If you burn 3 calories with 2 coming from fat - where does the other 1 calorie come from, isn't this broken down muscle protein? If that's the case then you can say that you only lost 33% muscle protein.

    In the other scenario though you lost 50%, or 250 calories, from fat - but didnt you also lose 250 calories from muscle protein?

    I'm not that knowledgeable with the nutrition aspect but I suppose it all depends on where the rest of the calories come from.

    Quote Originally Posted by R6Speed
    Thats why low intensity cardio sessions are done so often and last so long. From my personal experience cardio in the heart rate range of 65-85% should be avoided at all cost. I learned this lesson the hard way, going from 212 to 202, while bf% remained relatively constant.
    R6Speed - 65-85% is a pretty wide range to avoid, what range do you feel is appropriate for max fat lost while retaining muscle?

    Thanks guys.
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