Fat-Burning: Cardio vs. Pills

  • Posted by a hidden member.
    Log in to view his profile

    Mar 08, 2009 8:21 AM GMT
    So....lately, I have been trying to get my body fat percentage down....so that my muscles will be much more apparent, especially in my mid-section region. I would like to slim my stomach down just a little more....well actually more torso in general. And i have been running for an hour for 5 days a week, burning up to 800 calories, eating the right foods, and right portions for the past 2 months. I have seen some difference, but not that much of a significance fat loss. Ive been thinking about trying some "fat-burning" products, but i want to know, is that going to far, considering I am already pretty small?? Or is it okay to take a few, until i am where i want to be??

    Any information that has to do with pills, cardio and fat-loss would be GREATLY appreciated!

    Thanx!
  • Posted by a hidden member.
    Log in to view his profile

    Mar 08, 2009 1:03 PM GMT
    Weight loss supplements are not nearly as effective today as they were several years ago. At that time, ephedrine was an ingredient that caused the weight loss. Ephedrine was removed by the FDA since it could be used to manufacture crystal meth. Ephredine also caused a few deaths. I can't remember his name but there was a major league pitcher that died trying to lose weight during Spring training. The products have the same name but have been reformulated and are not nearly as effective. You might want to try green tea supplements. I think they worked for me, but that's not very scientificicon_smile.gif Hot spices have been reported to increase metabolism. An example would be turmeric. Turmeric also has many other health benefits and is gaining popularity. Just Google it if you want to learn more..There are guys on here far more knowledgeable than me concerning diets and exercise, hopefully one of them will respond.

    I did have a previous post concerning dangerous weight loss supplements. Before you buy a supplement make sure it is not on the dangerous list from the FDA website

    http://www.fda.gov/bbs/topics/NEWS/2008/NEW01933.html
  • Posted by a hidden member.
    Log in to view his profile

    Mar 08, 2009 1:30 PM GMT
    natural is always more stable. Why? Because you know how you got there. I´m on a fat losing crusade at the moment. Here are the things I´m doing

    (1) Keep your metabolism going all the time. That means eat regularly, like every couple of hours so that your body is always burning energy. It also "relaxes" as it doesn´t think you are about to starve to death and is therefore prepared to give up its fat stores, like someone with a totally secure job and pension who is not worried about saving for the future.

    (2) Give up foods that are empty calories. In my case, alchohol at the weekend only. Drop sodas etc. Sounds lke you have done this

    (3) Do HIIT not steady state cardio. Instead of an hour´s running do 20 minutes intervals a day. Why? Because it stimulates the body to burn fat for hours after you finish. This is what I did on friday;

    5 mins gentle warm up

    (1 minute sprint at 70-80% effort, 2 minutes easy) done 5 times

    go home. Total time 20 minutes.

    The basic rules are 15 to 20 minutes of "work", and don´t allow the sprint sections to be longer than 2 minutes or the body stops working anaerobically. You can do 90 seconds sprint, 90 seconds easy too if you like

    There is also the tabata protocol which is brutal, and I´d not try it for a few weeks.

    warm up

    (20 seconds 100% effort, 10 seconds total rest) Do a total of 8 times, 4 minutes of work.

    Cool down

    crawl home (try not to vomit). Total work out time 14 minutes ( you can do 20 total if you like...

    This really astonishingly tiring, and reverses the normal HIIT practice of 2 or 3 units of rest for every unit of work.

    Do them; running, jumping rope, spinning, rowing erg. (or other stuff but these are the most obvious).

    I also do one or 2 of my work outs as circuits on a 4 minute interval, which normally works out as 90secs work (lifting) and then 2.5 mins rest which works out as 40 minutes of modified HIIT.... it´s tiring but not too draining on the muscles. and for me a good mix up from heavier "slow" weight workouts.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 9:49 AM GMT
    Thank you so much for all your help....any other information, such as what foods exactly are great at burning-fat, would be helpful too!
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 11:56 AM GMT
    mmmm... I´m not sure any particular food burns fat: I think you´d have seen the marketing for it by now if that were really the case ("Eat bananas... every banana eaten burns 1lb of fat..." hahha).

    The key thing is to eat clean and to eat regularly. A fire doesn´t know whether you are putting coal or wood on it: if it´s burning then it consumes them both. The key point is to keep it burning. If you want to build muscle as well as loose fat then you need to provide the body with the materials to build: protein and carbs. Eat a balanced diet. I go very well on the mediteranean diet. which also tastes great.
  • NJ_ITGuy

    Posts: 17

    Mar 09, 2009 1:24 PM GMT
    Lostboy, maybe you can help me with my HIIT training. I don't really have anyone in my gym that's familiar with the concept. I know I'm suppose to be working at 80% effort, but I'm having a hard time translating that into actual settings. I keep thinking that I should be able to do more, etc...

    On a standard treadmill, I'm alternating between 90 sec at 4.8 mph and 30 sec at 7.2 mph. Sound about right for someone that's probably not in the best of shape? icon_confused.gif

  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 4:30 PM GMT
    haha I only know about HIIT as I was a triathlete and it´s a normal part of winter training.

    You can get into the technicals, of % of total max heart rate, which might be fun icon_eek.gif. I tend to do it much more by feel. I´d basically be working so that when the last interval came that was really all I had left and the end came as a sweet release. If you do your HIIT and think, "well, that wasn´t that hard" you are not doing HIIT. A 4 minute tabata, if done properly, reduces elite atheletes to a pile on the floor. I have nearly been sick twice from the effort (that´s not boasting, it´s just how it is). Just remember that easy should be EASY and hard, HARD. And I´m afriad i can´t help you on the treadmill as they make me feel travel sick

    EDIT

    So i was thinking, and a good way into HIIT for people if they are new is fartlek. It means speed play and what you do is in a steady state cardio session ( your half hour jog) you throw in random spurts; until the next tree as fast as I can, then normal, then "until I overtake that dog go fast"

    http://en.wikipedia.org/wiki/Fartlek

    It works best with running or spinning or anything you can control instantly yourself (treadmill harder)
  • NJ_ITGuy

    Posts: 17

    Mar 09, 2009 4:42 PM GMT
    Awesome! Thanks for the info icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 4:45 PM GMT
    Hoodiestud saidSo....lately, I have been trying to get my body fat percentage down....so that my muscles will be much more apparent, especially in my mid-section region. I would like to slim my stomach down just a little more....well actually more torso in general. And i have been running for an hour for 5 days a week, burning up to 800 calories, eating the right foods, and right portions for the past 2 months. I have seen some difference, but not that much of a significance fat loss. Ive been thinking about trying some "fat-burning" products, but i want to know, is that going to far, considering I am already pretty small?? Or is it okay to take a few, until i am where i want to be??

    Any information that has to do with pills, cardio and fat-loss would be GREATLY appreciated!

    Thanx!


    At 5'10" and 146, as your profile reads, you're incredibly thin and shouldn't be considering getting a whole lot tinier.

    Chances are you're under eating, and over-training, and have your diet upside town. You need to quantify your numbers and more than likely you're under-nourished (you look under-nourished) and you need to eat more. Your body is probably in famine mode and you've taught it how to be a fat-storing machine, which is not what you probably want. You need to quanitify how much you're eating, and how much you're training and apply some science to it to see where it leads you.

    Diet pills work mostly with caffeine, but some work with some other chemicals, too, invoking a shiver response. Coffee is a cheaper way of getting the caffeine, or green tea, but, the pills can be handy.

    Note that most diet pills also act as a diuretic and will cause you to drop off 5 to 15 pounds in water weight. That's not fat loss. Just water loss.

    Best way to get lean: Weights (to increase lean muscle mass and increase base metabolism), HIIT (to increase cardiac threshold and stimulate metabolism), calories (to activate metabolism and provide energy for intense physical activity).

    It's all just science. Read, read, read, and read some more.

    Find someone who understands, and looks, the way you want to, and hire them to help you. Starvation will only make you tiny with a slow metabolism. You have to "fuel the furnace." A flame without fuel barely burns at all.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 4:48 PM GMT
    Seriously, dude? Unless your pics are old and you've changed a lot, I don't see where you have any fat to lose. You look great!
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 7:29 PM GMT
    Thanx, i appreciate the compliments, but I really need advice, not someone telling me I look fine as is....lol.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 7:41 PM GMT
    i cut my body fat by eating more fat and meat and cutting out processed sugar,all processed carbs..(.chips,bread,pasta) and then eating more veggies nuts, fruits .The more you eat the more fat you will burn...i did very little Cardio but work out 2 times week.Crunches before bed ..so you burn all night
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 7:47 PM GMT
    The first thing I would suggest is making sure you really know what your body fat % is. While the standard 7 point caliper method is widely used it is still very inaccurrate. If at all possible try to find one of the immersion techniques, either air or water. Second, saying you are eating the right foods really doesn't say much. You need to be counting fat grams, not calories. For your age and weight I'd not comsume more than 25grams/day. If you do that you will see a big difference.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 8:02 PM GMT
    Don't forget to get enough fat in. You need to keep your innards lubed or you can't poop (just ask any guy who's competed, that lean contest diet turns your turds to concrete).
  • Posted by a hidden member.
    Log in to view his profile

    Mar 09, 2009 8:03 PM GMT
    Poly unsaturated fats and mono unsaturated fats are crucial to good brain health. You should also get at least 100 grams of carbs a day for your brain to work right.

    Even on a contest diet, I'll often eat 90 grams of good fat.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 7:04 AM GMT
    don't dismiss the way others see you so readily. We often see ourselves in a warped view. The exercise and diet tips we need are most often based on our real body type, not the body type we think we have.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 4:45 PM GMT
    heya guys...just thought i would add my 2 cents!

    i was 150 kg (planet) and lost 75kg (initially) by
    1. eating lean meat and veges....regularly, no processed food, little cabs

    2 spin classes...1 everyday..HARD, not just a pussy ride but HUGE resistance

    3 resistance/weight training.....

    there are no easy answers..i tried pills and they just made me feel annoyed....diet and exercise is the key..if you plateu...increase your intensity for a few weeks to shock the body...change your routine.

    i am not perfect, but i am certainly not 150kg anymore LOL

    Craig
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 8:29 PM GMT
    Ok heres an example of my daily regimen:

    - Meal 1: 6-egg Omelette with two slices of provolone cheese, Light Yogurt, a medium-sized coffee with creamer.


    - Run for an hour on the Elliptical machine on "Variety" mode (involves many different levels of resistance). According to the machine burns about 800 cal.
    A bottle of water


    - Meal 2: A protein (lots of turkey, 2 cans of tuna, 4 chicken strips or chicken breast), a Banana, Bottle of water.


    - Meal 3: 2 Handfuls of cashews, 4 handfuls of raisins, bottle of water, a few triscuits.


    - Meal 4: Dinner, whatever the parents make. Usually chicken, salmon, steak, or pasta. With water or milk and an apple.


    - Work out my chosen muscle group of the day while sipping on creatine mix and another bottle of water.

    - Meal 5: Same as Meal 2, minus the banana.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 8:39 PM GMT
    my feelings were "carbs?" and that you are not eating enough for your body to relax and loose the weight, but Chucky will be able to do the maths... I know it´s counter intuitive, but you cannot get the look you want if you starve yourself, and to me that looks like starving. Also what is your lower body like? The majority of your muscular mass, and therefore calorie burning motor, is in your lower body. If those muscles are not big then your base metabolism is going to be lower.

    I´d also drop the hour eliptical and do HIIT:... But I´ve already said that.

  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 8:42 PM GMT
    Hoodiestud saidOk heres an example of my daily regimen:

    - Meal 1: 6-egg Omelette with two slices of provolone cheese, Light Yogurt, a medium-sized coffee with creamer.


    - Run for an hour on the Elliptical machine on "Variety" mode (involves many different levels of resistance). According to the machine burns about 800 cal.
    A bottle of water


    - Meal 2: A protein (lots of turkey, 2 cans of tuna, 4 chicken strips or chicken breast), a Banana, Bottle of water.


    - Meal 3: 2 Handfuls of cashews, 4 handfuls of raisins, bottle of water, a few triscuits.


    - Meal 4: Dinner, whatever the parents make. Usually chicken, salmon, steak, or pasta. With water or milk and an apple.


    - Work out my chosen muscle group of the day while sipping on creatine mix and another bottle of water.

    - Meal 5: Same as Meal 2, minus the banana.


    I want you to go get the USDA SR21 food calculator. I want you to do a spreadsheet documenting your calories. Your diet is major messed up. You have almost all simple carbs (sugars), and you're upside down on your carbs. You're not getting nearly enough calories. No wonder you're staying tiny and having problems getting lean.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 9:07 PM GMT
    muscles4muscles saidSeriously, dude? Unless your pics are old and you've changed a lot, I don't see where you have any fat to lose. You look great!


    DITTO
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 9:09 PM GMT
    What do you suggest I change in the meals?? What are your regimens like??
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 9:41 PM GMT
    First, I want to put a disclaimer that you definitely have a better body than me! But I've recently been able to cut my fat from 12% to 8%, so I felt like I should respond if it'll help.

    I suggest adding carbs too. For meal 1, either a bowl of slow-digesting oatmeal or cold not-too-sugary cereal (like cheerios, or shredded wheat). For meal 2, add some beans to the meat. For dinner, cook a small bowl of pasta.

    I used to have a diet similar to yours (at one point 60% protein, 30% carbs, 10% fat), and asked the forums for advice when I got frustrated. The problem was I got advice all over the place, and then I would try what people would suggest and I still didn't get the results I wanted. This is the thread in case you're interested.
    http://www.realjock.com/gayforums/262774/

    I'm doing well now that I'm getting expert nutritionist help (through RJ's Weight Loss Contest!). I'm losing both weight and fat.

    Oh, the other part that was annoying was that I'd get advice from people who sounded like they knew what they were talking about, but sure didn't look the part (at least not what their current profile photos were). So, I certainly don't claim to be an expert and certainly haven't gotten the results you hope to seek, but I'm confident I'll get there soon; with any luck by July (keeps fingers crossed!).
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 9:50 PM GMT
    Its funny to hear about how much carbs are a better way to go and fats....i thought those were the enemies the whole time. UGH!! Im so confused....
  • Posted by a hidden member.
    Log in to view his profile

    Mar 10, 2009 10:05 PM GMT
    Hoodiestud saidIts funny to hear about how much carbs are a better way to go and fats....i thought those were the enemies the whole time. UGH!! Im so confused....


    I know dude, I totally feel you icon_sad.gif. That's the whole thing I was saying about people giving conflicting advice. And in the meantime, you're doing your best just to maintain this diet you don't even know is right.

    My advice is to be patient and try different things. What I'm learning from my nutritionist is that everything you take in, and all activities (both work and exercise) all contribute to this fuzzy equation, which isn't quite an exact science, but having that framework serves as an anchor and metric for success.

    But I guess the one detail I noticed both in how you think now and how I thought then was to totally elimate carbs. I mean, I've changed other little things too, but that was the most outstanding one. Oh yeah, you should definitely eat vegetables too, is something else I noticed. And that's something I did previously too.

    Good luck, man!