Steep incline + walking = losing fat?

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    Sep 02, 2010 9:09 AM GMT
    This trainer told me once that steep incline at a certain pace is a great way to shed off the fat on the treadmill. The only problem is I can't remember the right incline and pace for the optimal results.

    I usually do around 10-12% incline with 3.0-3.5mph, but I'm curious to know if anyone thinks the pace should be higher?

    I would ask the trainer who told me this to remind me again the correct numbers for fat burning cardio...but alas he ended up becoming a go-go dancer (true story) and then I suppose he ran away to become a pornstar...*sigh* fucking Hollywood.
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    Sep 02, 2010 10:18 AM GMT
    You honestly don't believe that a change in angle is going to make any significant difference?

    And cardio won't make you lose fat. It will make you healthier, and feel better, but the only way to lose fat is to reduce the number of calories you take in.
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    Sep 02, 2010 11:17 AM GMT
    bigtallman saidYou honestly don't believe that a change in angle is going to make any significant difference?

    That's not my question. My question is at WHICH angle do I have optimal performance in combination with which pace. For example is 12% @ 3.0 better than 10% @ 3.5?



    bigtallman said
    And cardio won't make you lose fat. It will make you healthier, and feel better, but the only way to lose fat is to reduce the number of calories you take in.

    Dude common....shut the fuck up. Are you retarded? Yes, cardio makes you lose weight if you do it properly (duh with the right diet). Why do you think people lose weight after doing so much cardio over prolonged periods of time? Because they FUCKING did cardio. Cardio is the epitome of physical activity which helps reduce fat.

    Please don't post unless you want to actually find the answer to my question and not aggravate me with more fallacies.

    /bombastic
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    Sep 02, 2010 11:41 AM GMT
    JAKEBENSON said
    I would ask the trainer who told me this to remind me again the correct numbers for fat burning cardio...but alas he ended up becoming a go-go dancer (true story) and then I suppose he ran away to become a pornstar...*sigh* fucking Hollywood.


    Check your porn collection then I say icon_lol.gif


    but seriously....I too have done this, and actually have combined it with interval training to up the difficulty as well as keep the time in check with the rest of my workout I'll usually do 10% at 6,2 km/h and 6-7% at 10km/h; Intervals being 90 sec, and 120-180sec respectively.

    I personally found that just plain walking for 30-45 min. regardless of the incline got a bit boring after a while.....not to say it doesn't work....cuz I felt it in my legs for sure.

    As far as an "ideal" pace/% I say just go with what feels right and keep pushing yourself! icon_biggrin.gif
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    Sep 02, 2010 11:49 AM GMT
    I do not think it depends so much on the angle as to where your normal heartrate zone is and how much you go over it. I do run up hills in intervalls I wont go over 180 on flats i run 160-165. The steeper the quicker your heartrate goes up. While there is an optimal zone ( think for most aroundn 140) it is not correct to say you can only run/step in that zone to burn fat. While fat burning is most efficient in this zone you still burn more getting your heartrate up higher over a longer period of time since you use up way more calories...if that makes any sense. So in all honesty I dont think there is that perfect angle/pace for everyone but just one for yourself. Id start off with a heartrate monitor and then recheck after some time when you improve which you do when you regularly do that exercise....
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    Sep 02, 2010 12:18 PM GMT
    JAKEBENSON said
    bigtallman saidYou honestly don't believe that a change in angle is going to make any significant difference?

    That's not my question. My question is at WHICH angle do I have optimal performance in combination with which pace. For example is 12% @ 3.0 better than 10% @ 3.5?



    bigtallman said
    And cardio won't make you lose fat. It will make you healthier, and feel better, but the only way to lose fat is to reduce the number of calories you take in.

    Dude common....shut the fuck up. Are you retarded? Yes, cardio makes you lose weight if you do it properly (duh with the right diet). Why do you think people lose weight after doing so much cardio over prolonged periods of time? Because they FUCKING did cardio. Cardio is the epitome of physical activity which helps reduce fat.

    Please don't post unless you want to actually find the answer to my question and not aggravate me with more fallacies.

    /bombastic


    As opposed to aggravating you with facts.

    http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html

    Whatever. Have at it.
  • neosyllogy

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    Sep 02, 2010 12:27 PM GMT
    JAKEBENSON said Dude common....shut the fuck up. Are you retarded? Yes, cardio makes you lose weight if you do it properly (duh with the right diet). Why do you think people lose weight after doing so much cardio over prolonged periods of time? Because they FUCKING did cardio. Cardio is the epitome of physical activity which helps reduce fat.

    Please don't post unless you want to actually find the answer to my question and not aggravate me with more fallacies.

    /bombastic


    Dude, be nice.
    Totally reasonable to kinda nicely say "STFU, that's not my question", but he's still posting trying to help you. Give 'im a break.
    Anyway, I couldn't tell you. Might try a place like bodybuilding.com forums if you want a good answer.

    (BTM: Walking is supposed to be a very good exercise in that it burns fat while minimally impacting (i.e. cannibalizing) muscle; if you're in a fasting phase of metabolism I assume. And for obvious reasons exercise helps lose weight.)
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    Sep 02, 2010 12:47 PM GMT
    Keeping your heart rate at around 65 percent of max will burn more fat while taking it to around 80 percent of max will burn not as much fat, but will condition your heart. To calculate your max heart rate manually, for those who prefer not to use a treadmill, you subtract 220 from your age and that gives you a rough idea of your max. Of course as you keep doing the cardio, you'll have to increase the intensity to reach your target rate. Usually, increasing the speed makes people's heart rates jump so I prefer to tweak it by playing with the incline.

    Other research shows that short bursts of intense exercise burns just as much fat as longer periods of cardio, so that's why interval training works well to burn fat, and the sudden fluctuations in heart rate conditions the heart better.
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    Sep 02, 2010 2:49 PM GMT
    DrNY saidTo calculate your max heart rate manually, for those who prefer not to use a treadmill, you subtract 220 from your age and that gives you a rough idea of your max.


    Other way around, champ. Your formula would put someone younger than 220 into a negative heart rate.

    HR - A = THR
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    Sep 02, 2010 4:27 PM GMT
    JAKEBENSON saidThis trainer told me once that steep incline at a certain pace is a great way to shed off the fat on the treadmill. The only problem is I can't remember the right incline and pace for the optimal results.

    I usually do around 10-12% incline with 3.0-3.5mph, but I'm curious to know if anyone thinks the pace should be higher?

    I would ask the trainer who told me this to remind me again the correct numbers for fat burning cardio...but alas he ended up becoming a go-go dancer (true story) and then I suppose he ran away to become a pornstar...*sigh* fucking Hollywood.


    The correct incline is 13% or higher with a speed of 3.5 mph or faster for 45 min-1 hr. Put your hands on the machine as if pushing a shopping cart uphill so you engage your upper body as well. It takes you 20 minutes to build up to the point where you start to burn calories. After that point it takes at least another 2 minutes to actually burn any calories. After you've used it for a while you can play with the incline and speed. It's a technique used by Jorgen DeMey, the brother of bodybuilder Berry DeMey (he calls it the cart). It's quite effective, we use it as our 'secret weapon' on our clients.

    Her's his website.
    http://www.actionherobody.com/uof/actionherobody/

    Hope that helps. Good Luck.
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    Sep 02, 2010 5:22 PM GMT
    Aerobic or Anaerobic? Which one makes you lose weight?

    By Sherali S. Bharwani

    http://www.freeweightlosscenter.com/article13.htm

    To lose weight, you have to burn calories at a higher rate than you consume for some time. But the type of calories your body burns is very important: either aerobic or anaerobic calories.

    Aerobic calories burn fat as your body breathes in oxygen. Low-intensity activities up to and including walking are mainly fat burning. However, as your body's need for energy becomes greater than your rate of oxygen intake, your body begins burning anaerobic calories.

    Anaerobic calories burn glucose by converting a starch stored in your muscles known as glycogen. Since this doesn't require oxygen, anaerobic calories are used in very strenuous activities for short periods.

    The accumulation of lactic acid as a by product of anaerobic activity produces a burning sensation in the muscle. This symptom means you are burning glycogen, not fat. You can't feel fat burning!

    So it's pretty obvious that in order to lose fat to the maximum, you must concentrate on aerobic activities rather than anaerobic activities. The big question now is which activities are aerobic and which are anaerobic.

    The word aerobic literally means 'with oxygen' or 'in the presence of oxygen'. Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature.

    Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body.

    As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body.

    An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

    Think of aerobic activity as being long in duration yet low in intensity.

    Aerobic activities include: brisk walking, biking, jogging, swimming, aerobic classes and cross-country skiing.

    Anaerobic activity, on the other hand is short in duration and high in intensity.

    Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.
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    Sep 02, 2010 9:17 PM GMT
    bigtallman said

    As opposed to aggravating you with facts.

    http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html

    Whatever. Have at it.


    This article assumes that the weight loss doesn't happen with exercise when they also increase their caloric intake:

    ''In general, exercise by itself is pretty useless for weight loss,' says Eric Ravussin, a professor at the Pennington Biomedical Research Center in Baton Rouge, La., and an expert on weight loss. It’s especially useless because people often end up consuming more calories when they exercise. The mathematics of weight loss is, in fact, quite simple, involving only subtraction. “Take in fewer calories than you burn, put yourself in negative energy balance, lose weight,” says Braun, who has been studying exercise and weight loss for years. The deficit in calories can result from cutting back your food intake or from increasing your energy output — the amount of exercise you complete — or both."

    The article also clearly says that increasing energy output burns calories, and in turn causes weight loss.
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    Sep 02, 2010 9:27 PM GMT
    There could be something to it as the Strong and Lean program has card days with this sort of exercise. Just yesterday I had to do 50% incline at 4.5 speed. It was harder than I imagined.
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    Sep 07, 2010 3:23 AM GMT
    neosyllogy said
    JAKEBENSON said Dude common....shut the fuck up. Are you retarded? Yes, cardio makes you lose weight if you do it properly (duh with the right diet). Why do you think people lose weight after doing so much cardio over prolonged periods of time? Because they FUCKING did cardio. Cardio is the epitome of physical activity which helps reduce fat.

    Please don't post unless you want to actually find the answer to my question and not aggravate me with more fallacies.

    /bombastic


    Dude, be nice.
    Totally reasonable to kinda nicely say "STFU, that's not my question", but he's still posting trying to help you. Give 'im a break.
    Anyway, I couldn't tell you. Might try a place like bodybuilding.com forums if you want a good answer.

    (BTM: Walking is supposed to be a very good exercise in that it burns fat while minimally impacting (i.e. cannibalizing) muscle; if you're in a fasting phase of metabolism I assume. And for obvious reasons exercise helps lose weight.)


    Bitch shut up. I'll eat you for breakfast. And thanks for the link.
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    Sep 07, 2010 3:25 AM GMT
    bigtallman said

    As opposed to aggravating you with facts.

    http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html

    Whatever. Have at it.


    Yes I know exercise does absolutely nothing if you don't have a proper diet. I won't lose weight if I eat at McDonalds every day three times a day. But that's not my question. My question related to cardio in and of itself.
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    Sep 07, 2010 3:27 AM GMT
    RudeMech saidThere could be something to it as the Strong and Lean program has card days with this sort of exercise. Just yesterday I had to do 50% incline at 4.5 speed. It was harder than I imagined.


    You ran 4.5mph on a 90 degree slope? Without falling? What are you, Spiderman?

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    Sep 07, 2010 3:28 AM GMT
    shybuffguy said
    JAKEBENSON saidThis trainer told me once that steep incline at a certain pace is a great way to shed off the fat on the treadmill. The only problem is I can't remember the right incline and pace for the optimal results.

    I usually do around 10-12% incline with 3.0-3.5mph, but I'm curious to know if anyone thinks the pace should be higher?

    I would ask the trainer who told me this to remind me again the correct numbers for fat burning cardio...but alas he ended up becoming a go-go dancer (true story) and then I suppose he ran away to become a pornstar...*sigh* fucking Hollywood.


    The correct incline is 13% or higher with a speed of 3.5 mph or faster for 45 min-1 hr. Put your hands on the machine as if pushing a shopping cart uphill so you engage your upper body as well. It takes you 20 minutes to build up to the point where you start to burn calories. After that point it takes at least another 2 minutes to actually burn any calories. After you've used it for a while you can play with the incline and speed. It's a technique used by Jorgen DeMey, the brother of bodybuilder Berry DeMey (he calls it the cart). It's quite effective, we use it as our 'secret weapon' on our clients.

    Her's his website.
    http://www.actionherobody.com/uof/actionherobody/

    Hope that helps. Good Luck.


    Thanks this is exactly what I was looking for. 45-60 minutes is a lot, but I could use that while studying on my iPhone. I'm also glad you suggested holding on to the machine because when I don't I'm like "OMG THIS IS TOO HARD AAAAAAHHH." I've been hovering around 3.3 MPH @ 10-12%, but I'll up the pace a little bit now.
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    Sep 07, 2010 3:29 AM GMT
    GwgTrunks said
    DrNY saidTo calculate your max heart rate manually, for those who prefer not to use a treadmill, you subtract 220 from your age and that gives you a rough idea of your max.


    Other way around, champ. Your formula would put someone younger than 220 into a negative heart rate.

    HR - A = THR


    oops...sorryicon_redface.gif