whats the best cardio for fat loss?

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  1. whats the best cardio for fat loss?


    ive been doing high intensity workouts on bike and x trainer doing interval training on bike and manual on x trainer, for 40mins buring 800cal a day, i'm trying to lose my last stubben fat, so whats the best cardio to do, how long for and how many calories a day do i need to burn in order to lose fat.
    BTW i'm 15% bodyfat, 5'10, weigh 70.6kgs,


  2. Low and slow is the best way for you to burn fat. keep heart rate about 65% MHR. Any fast your body looks for a quicker fuel source (carbs) as the predominant energy supply. Obviously diet is going to be the major player here.
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  3. Carb restriction with a moderately paced cardio. Note that carb restriction does not mean an all out Atkins attack. For me it meant giving up bread, pasta, rice and potatoes. What's left? Well quite a bit when you plan your meals properly. I just have my carb meals on the weekends. You could do a search for Carb Cycling as well.

    But the cardio should be as jminis stated.

  4. well, I'm sure you expected this answer at some point, but those 800 cals you're burning aren't gonna do any good in your weight loss goal if you're also eating 800 extra cals you shouldn't per day at the same time.

    Make sure you're eating less cals than you are expending during a day
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  5. Quote Originally Posted by taynut
    Agreed...there are some good articles I think at M&M about the hormonal response to HIIT being similar to that of a weight session, which would imply that it boosts your metabolism longer. Really though man, this topic has been discussed tons already. Try the search button.
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  6. Quote Originally Posted by flytrapcan
    Carb restriction with a moderately paced cardio. Note that carb restriction does not mean an all out Atkins attack. For me it meant giving up bread, pasta, rice and potatoes. What's left? Well quite a bit when you plan your meals properly. I just have my carb meals on the weekends. You could do a search for Carb Cycling as well.

    But the cardio should be as jminis stated.
    If you don't go on an all out Atkin's but eliminate all of those foods, what do you eat for carbs? You seem to have eliminated pretty much all sources making it pretty much an Atkins diet

  7. I agree with the long and slow thing. Walking or using the treadmill at a moderate pace for 45-60 minutes is a great fat-burning excercize. Also, don't forget to vary things up, it doesn't take long for your body to get used to a particular exercize and therefore it becomes more efficient at holding onto fat in spite of the work you put in. So incorporate all kinds of activities to keep your body guessing.

  8. running stairs......i say condition the lungs and the legs and the fat will fly off

  9. Sprints, hill sprints, prowler push

  10. Quote Originally Posted by anapolack View Post
    running stairs......i say condition the lungs and the legs and the fat will fly off
    Quote Originally Posted by hertertrevor View Post
    Sprints, hill sprints, prowler push
    this is the key... none of this outdated long and slow sh!t . HIIT and any type of windgate sprinting = winning.
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  11. Speaking of outdated, this is a resurrected thread from 2006.

  12. Quote Originally Posted by KrisL View Post
    Speaking of outdated, this is a resurrected thread from 2006.
    No joke wow lol

  13. The OP hadn't even made an AM post since 2012.

    Bump for losing that last little bit of fat!

  14. Quote Originally Posted by MakaveliThaDon View Post
    well, I'm sure you expected this answer at some point, but those 800 cals you're burning aren't gonna do any good in your weight loss goal if you're also eating 800 extra cals you shouldn't per day at the same time.

    Make sure you're eating less cals than you are expending during a day
    Couldn't agree more, you are missing the most important point that is your calory intake. How do your macros look like?

  15. Fasted cardio, first thing, brisk pace for longeivty
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  16. There are expert recommendations for HIT, and then there are expert recommendations for longer duration/lower intensity. I think there was an article posted on AM recently stating that when combined with weight training, HIT in itself can be challenging for the body to recover from. The combination of weight trading with HIT may be too taxing on the body and longer duration/lower duration cardio is the way to go in this case. I think it is just important to listen to your own body and discover what works for you.

  17. If your heart rate gets too high it digs into lactate threshold and your muscles need immediate energy. Breaking down fat is slower so that's when the fat burning slows. Keep the HR lower for sustained time and you'll keep the fat burning in higher gear. Of course you have to start slow and light over time and gradually increase intensity and duration as you dial back on cals/macros. All this is predicated on a diet that supports this type of fat loss such as low fat, tapering glycemic index, going low carb & low fat as you near the goal.

    Never mind. TMI

  18. A resurrected resurrected thread. That's interesting
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  19. 1st i suggest you take advice by doctor or search online but there are many way my friend doctor if you connect her ,,,

  20. search online ,,or go with doctor

  21. Interesting to see half the people say long and slow and the over half go with HIIT

  22. I have always been informed that everyone is different when it comes to cardio and what is best. It all come down to genetics

    I have noticed that if I do HIT or any high intense cardio, I deflate quicker and look like crap. But if I do Low Intensity cardio, I stay fuller, and I get into shape a little easier (vs playing catch up)

    I say try a few days doing each way and see which one works for you better
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  23. When you guys do the longer slower cardio when do you do it? Start, middle, end of workout? Completely different time in the day or separate day all together?

  24. 10 min warm-up LISS before weights:

    10 min stairmaster at level 5 or
    10 min treadmill at max incline 15, speed 2.5 to 2.7

    Post lifting cardio 15-40 min LISS depending on goals

    Stairmaster at level 5 or
    Treadmill at max incline 15, speed 2.5 to 2.7 or
    Any combination of the stairmaster and treadmill

    5 min cool down on treadmill, 0 incline, 2.5 speed
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