Tell me if this is weight loss or cardio

  • Posted by a hidden member.
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    Nov 17, 2010 5:57 PM GMT
    Hey guys,

    I used to train really hard with a track team but it became a bit too consuming in my life for me.

    I understand that at lower levels of exercise one is burning fat, and at higher levels, you are working on cardio.

    I'm in my 20s now and want to make sure I keep my slim profile and don't get a poochy belly, etc. I hardly have anything to worry about, but now that my body is accumulating fat for the first time in my life (not much yet luckily!) it would be good to know how to keep it off.

    So, if I run on the treadmill every other morning (or outside) with it set to an average of 7.0 speed for 30 minutes, is that contributing to burning fat/ toning, or is that going to only be cardio?

    Thanks! This is something I've never quite understood!

    PS. I realize I'm very slim and don't need to lose weight. I'm more looking to "maintain" my physique than lose weight or gain muscle.
  • CDNinOZ

    Posts: 38

    Nov 17, 2010 8:50 PM GMT
    I think the level you describe is the fat burning zone, which is low/medium intensity for longish periods. You may need to increase the minutes to see much of an effect at this intensity.

    OR

    You could check out High Intensity Interval Training or HIIT. Here you do short spurts as fast as you can followed by short recovery periods.

    For example, jog at 7 for 1 minute then run as fast as you can for 45 secs, then jog at 7 again, then run fast for 45, repeat for a total of say 20 minutes. This will kick your ass, have more of an effect than what you're doing now, and get you done quicker.

    There are few older threads on HIIT, do a search for it on here.

    I may not look like Adonis (yet) but I've lost 30lbs by watching my diet, doing intervals and weights.

    Good luck.
  • Posted by a hidden member.
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    Nov 17, 2010 11:55 PM GMT
    Okay- thanks! icon_smile.gif

    On the treadmill though, (cuz I don't do speed workouts on treadmills), even if it's not instant results, what speed should I be going, relatively, to burn stomach fat over time?
  • barriehomeboy

    Posts: 2475

    Nov 18, 2010 2:57 AM GMT
    Just stop eating crap that isn't good for you. Your body is 80% what you eat, 10% exercise, and 10% genetics,according to a dietician on the radio recently.
  • Posted by a hidden member.
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    Nov 18, 2010 3:30 AM GMT
    You'll note that I said that I'm not exactly someone with a weight problem-- in fact, I have a hard time gaining any weight and I already do eat very healthily.

    My question didn't refer to eating.

    I am asking how I can keep what little weight I do gain, from accumulating specifically on my stomach, and maintaining this physique.
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    Nov 18, 2010 5:29 AM GMT
    t_h_r_i_v_e saidYou'll note that I said that I'm not exactly someone with a weight problem-- in fact, I have a hard time gaining any weight and I already do eat very healthily.

    My question didn't refer to eating.

    I am asking how I can keep what little weight I do gain, from accumulating specifically on my stomach, and maintaining this physique.


    You can't burn fat specifically on any part of your body, so to lose stomach fat you'd have to lost fat everywhere else.

    Steady-state cardio, like what you are describing, will burn some fat. However, it is not the most effective way and you will have to run for at least 20 minutes or so to start burning it.

    Like somebody else said, the easiest and most effective way to target burning fat specifically is high-interval training. So it's not about the speed you're running, but rather the differences in between speeds. This can be accomplished like an earlier poster said (by jogging and then sprinting). Another way to do it is run on hills or on a hill setting on a treadmill.
  • Posted by a hidden member.
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    Nov 18, 2010 5:55 AM GMT
    Alright, I'll do more incline work while running. When outside, I will do intervals at the track.

    As for the time of the workouts on the treadmill, I always go at least 30 minutes, so I imagine by that point in time I should be burning off fat.
  • Posted by a hidden member.
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    Nov 21, 2010 9:22 AM GMT
    Hello,

    Well I couldn't help myself staying quiet on this one, so let me say a few words. Your concerns are viable, but there's not too much to worry about at this point in time.

    Let me put it this way, each body is different and as such it responds differently when challenged, be it in the gym, outside weather you lift weight or simply do the cardio. I'd say it would be useful to adopt flexible approach, and not really to stick with 29 1/5 minutes, 30 or 35 1/5 minutes.

    Also, one should know that jogging or cardio may not be sufficient to maintain your physique at the current lever, so I would suggest additional activities when your time allows it, such as swimming, hiking, or perhaps biking. Simply because those non-repetitive monotonous activities outside will keep all the largest muscles on constant alert and assist you in achieving your goal on the long term.

    Simple as this, watch the way your body responds, and act adequately.

    Cheers,
  • Posted by a hidden member.
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    Dec 21, 2010 1:17 AM GMT
    I didn't even read the whole post I just saw common misconceptions of "fat burning zones" and "cardio working zones"
    bro i'll tell you like this cardio burns fat, the more intensely you work the more calories you burn
    creating the negative caloric balance is how you lose bodyfat
    while in the "fat burning zone" most of the calories burned are from fat, you burn WAAAAAAY more calories in the "cardio burning zone" and will burn more fat that way...
    you will lose more bodyfat if you run a mile a day instead of walk a mile a day, and those exact words were in my book i was studying to become a fitness professional

    I second the other notions about diet (diet is 3/4th of the equation!!!) and to research high intensity interval training (HIIT)...however there is LOTS of bad info on the net about it so here is the proper way to do it
    work:rest ratio of 2:1
    IE to start out try 30 seconds of sprinting then 15 seconds of jogging
    progress to 1 min: 30 seconds
    keep working up
    and it doesn't have to be running you can do 1 min of mountain climbers or high knees then rest for 30 seconds
    its all about progression...run faster or run fast longer

    man I need to get my youtube page rolling lol
  • Posted by a hidden member.
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    Dec 21, 2010 1:19 AM GMT
    t_h_r_i_v_e saidAlright, I'll do more incline work while running. When outside, I will do intervals at the track.

    As for the time of the workouts on the treadmill, I always go at least 30 minutes, so I imagine by that point in time I should be burning off fat.



    new research shows that cardio done past 30 mins depletes testosterone and increases cortisol
    when taht happens muscle breaks down and the body tells itself to "hold on" to bodyfat because cortisol is a stress hormone
    20 mins of HIIT is optimal