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Burning Fat Question.

Discussion in 'Strength & Conditioning' started by mrdoright04/05, Aug 23, 2004.


  1. mrdoright04/05

    mrdoright04/05
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    What do you guys suggest that I do to burn fat? I have already changed my diet and took up exercise. I have read that Long workouts burn more fat. But I like getting things done fast. So I want to 20 -30 mins workout at a quick pace. What do you think?
     

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  2. dave5339

    dave5339
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    Your body will burn fat best with aerobic exercise, (cycling, running, walking, cross country skiing, or any activity that involves long periods of sustained movement). Cycling is my favorite as it allows me to burn more calories for a given time period than most other aerobic activities, (cross country skiing will burn more but good luck finding snow, let alone groomed trails in Texas!) Check out www.caloriesperhour.com for a great calorie related site.

    Also you will really need to exercise more than 30-45 minutes for your body to burn up it's main fuel of choice, blood glucose. You can somewhat control the amount of glucose in your system by watching your carbohydrate and sugar intake. Less carbs/sugars mean less blood glucose. Please note though that I DO NOT recommend the Atkins or Southbeach diets, a healthy well balanced meal combined with exercise will help you lose weight.

    Once the glucose is used up your body will switch over to the stored fat in your system to maintain the activity level. The more aerobic exercise you do past this point the more fat you will continue to burn.

    Here's a little about myself and what I've found that works for me. July 2003 I was probably close to 250. In December I was diagnosed as a type II diabetic, (A1C of 14.5 fasting blood sugar of 335). At that point the doctor told me to either get it under control or show my wife where the life insurance paperwork was.

    I chose to get it under control. I started seeing a dietician, she has me on a controlled and balanced meal program that is extremely simple! I eat 30 grams of protein and 45 grams of carbs for each meal. Snacks are 10 grams of protein and 15 grams of carb for morning, afternoon, and evening snacks. Most mornings I have a scrambled egg and a fruit smoothie. Lunches are sandwiches or left overs with fresh veggies. Dinners are normal dinners with fresh salad or fresh fruit. Snacks are fresh fruit, yogurts, nuts, toast and peanut butter. Most days my calorie intake is about 2300.

    When I got diagnosed I also started an exercise program. First I started walking an hour a day, gradually I started adding time and distance on the weekends. Eventually I jumped back on my bike and have rediscovered my passion for cycling. My main goal right now is a 100 mile ride before next April.

    Right now my A1C is running around a 5.4, my fasting glucose is about a 105, and I'm clocking in around 197.

    Semper Fi
     

  3. sy2k

    sy2k
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    Burn more fat with only 20-30 minutes? Perfect!

    Try High Intensity Interval Training (HIIT). 20 minutes is all you need, 2-3x/week. But try and do some weight lifting (20-30 minutes 2-3x/week are ideal) to further stimulate your metabolism to burn fat.

    Bill Phillips' book 'Body for Life' is a good reference. I'm sure a Google search would work well too to find info on HIIT cardio. Just forget all his plugs for his EAS products - you don't need them.
     
  4. LittleFoot

    LittleFoot
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    i am no expert, but i have read that cardio exercise first thing in the morning after you wake up is the best time of day to burn fat

    the reason, as i understand it, is that your blood sugar levels are at their lowest when you first awake after a long night's sleep, since that is likely the longest you go in a day without ingesting anything (unless you wake in the middle of the night for a fridge raid); since they are low, glucose is not readily available, which is your body's first choice for fuel; it then moves on to its second choice, body fat; at the same time, you should have the energy to work out, since you are well rested

    i also read, however, that you must be at least 30-35 minutes into the cardio BEFORE you start burning fat, so you may want to rethink the 20 minute idea -- although anything is better than nothing
     
  5. Chevytuff19

    Chevytuff19
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    I always heard to exercise about an hour before you go to bed. The theory being, after you exercise, your body continues a higher rate of metabolism for up to 12 hours. So, in theory, you body will still be burning fat while you sleep.

    Just what I heard,
    Wes
     
  6. sy2k

    sy2k
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    yes...if you're doing a traditional 'Long Slow Distance' workout, for which 30 minutes would be considered the minimum. 5 minute warm-up, 20 minutes spent in the training zone (usually ~60-70% of heart rate max), 5 minute cool-down.

    Interval training pushes one into the 80-100% of max heart rate zone using anywhere from a 1:1 to 1:3 type ratio of sprint to baseline exercise, whether it be running, cycling, heavy bag, etc. This causes an increase in the Basal Metabolic Rate [BMR], (i.e - higher metabolism for more fat burning), even at rest, long after the workout is done. The mechanisms are complicated but involve the stimulation of muscle growth, increased muscular tone and, therefore energetic needs, increased testoterone output, improved cellular efficiency, greater caloric expenditure...put it this way, it's good for you. And, because intervals are quickly fatiguing, there is no need to spend any more than 20-30 minutes. It's not less effort (quite the opposite) - just less time.

    Also, the caloric expenditure is greater. With careful attention to diet (true in anyone who's serious about losing weight), one will quickly enter into a caloric deficit with regular HIIT - type training. Higher calories out vs. in = weight loss. The usual guideline is 1 pound of fat = 3500 calories. So, a person in a 500 calorie deficit per day will lose 1 lb/ week.

    'Long Slow Distance' has similar effects on the body - it's just not as efficient at strengthening and more time-consuming.

    Don't forget strength training. A similar time commitment is also true. 20-30 minutes, 2-3x/week to increase muscular strength, tone, and fat-burning capability. Many studies indicate that regular weight training is just as effective at stimulating weight loss as aerobic training. Of course, studies indicate that a combination of both approaches is ideal.
     
  7. LittleFoot

    LittleFoot
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    my understanding is that the higher the intensity of the exercise, the more your body is going to search for glucose or muscle glycogen, as this is a faster burning fuel; fat, on the other hand, is somewhat more difficult to utilize, or is a secondary fuel; that is why some experts suggest that lower intensity/longer duration is more efficient at burning fat

    the original thread question was how to lose fat, not how to lose weight, therefore burning fat appears more a priority than burning calories; of course with short duration/high-intensity duration, you will do both (as any exercise is better than nothing), but based upon the articles i have seen, it is not as efficient as you end up burning more glucose/glycogen than bodyfat

    wes - exercising an hour before you go to bed is not recommended as this will diminish a person's ability to rest, since the metabolism is all revved up; additionally, this is usually the time a person's energy levels are at their lowest
     
  8. sy2k

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  9. saint01

    saint01
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  10. LittleFoot

    LittleFoot
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    what do you suggest for interval training, for someone who isn't a professional boxer for a living?
     
  11. saint01

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    honestly, I would pick of the "body for life" book, but bill phillips. Yes, it has a lot of salesman crap in there, but he does a great job of explaining diet, and how to do a good interval training routine. I have found the book online for $5, and you can let it at amazon for $4 ... Amazon Book

    That is a great beginners Interval book and the interval training that he provides works very well.

    Again, keep in mind that if you get the book, it has a bunch of his salesman talk in it. He is obviously trying to promote his company and his supplements, so just remember that and don't get mad at him when you read it. Any more questions, let me know.
     
  12. California Jack

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    Saint is right again. BFL is a good start.

    When loosing fat though, weight training sshould be included to reduce muscle loss.

    One more thing. There is an exercise protocol called the Tabata protocol. It is excellent for fat burning and it only takes 4 minutes, albeit 4 tough minutes. Seach it in Google.

    Jack
     
  13. LittleFoot

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    sy2k, try this!

    this seems to validate what i said, and unlike James Krieger, this author posts photos of himself to back it up
     
  14. sy2k

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    Thanks - it was a good read. Lots of good info. Wish I could say I had Abs like that guy.

    Except for the f****** pop-ups!

    Seems to me that mrdoright is looking for the best way to burn fat in the shortest amount of time. Hence the recommendation for interval training coupled with a smart weight routine. A stationary cycle works great. So does a treadmill. You don't have to be a boxer. And I second the recommendations to get 'Body for Life' as a reference. Just ignore the hype about Myoplex. You don't need stock in EAS to get in shape.
     
  15. California Jack

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    I agree with Sy2k, HIIT or Tabata is good. You can read about Body For Lifes HIIT-style cardio on their website.

    Littlefoot is right too. You can getslightly better results by doing cardio after fasting, ie.upon waking in the morning. To help even more don't eat for an hour afterward.

    Now where my thought deviate from from Littlefoot is in length of exercise. As far as I now, the purpose of exercise in weight loss programs is not to burn fat while exercising, but to raise you metabolic rate so you use more calories thoughout the day. The best way to do that is HIIT or Tabata.

    Just a side bar that may not be pertinent. But as far as the LSD verse interval debate goes, ask yourself; would I rather look like a marathoner or a sprinter?


    JMHO,
    Jack
     
  16. G17Jake

    G17Jake
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    To burn fat lift weights and increase muscle mass.

    Change diet to cut out junk food.
     
  17. LittleFoot

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    Ooops! Sorry 'bout that! ;J I've become super-fast at closing them before they have a chance to open all the way that I hardly notice them anymore.


    CJ - I watched some Olympic sprinters tonight. They're upper-bodies are muscular because they weight-train, not because they sprint. Marathoners don't typically weight-train because it does not improve their performance, and might actually detract because of the added muscle mass and weight. I guess if I had a choice, I would rather look like an Olympic wrestler or gymnast.
     
  18. saint01

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    this is true, however when was the last time that you saw a long distance runner that was ripped? I would be hard pressed to think of more than 3 or 4 that I have seen in my entire lifetime, and those were probably predisposed to be so simply by genetics.

    The fact is, that if you want to lose a greater amount of body fat and keep that metabolism up, you have to HIT (intervals). This is not all that new to the market, however there is still, for whatever reason, quite a number of old-schoolers that wont' accept this (not meaning a bad way). The studies have proven it, do intervals and push yourself as hard as you can go when doing it and you will see results. But never forget, the biggest part of all is the DIET!!!!
     
  19. LittleFoot

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    yesterday...my next door neighbor's wife; day before that, t.v. commercial featuring lance armstrong

    remember, though, part of being "ripped" means shedding retained water, something a long-distance runner doesn't aim to accomplish
     
  20. California Jack

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    Sprinters do weight train their upper bodies. Not for gaining muscle mass, but to train the CNS. Muscle mass is a side effect I'm sure.

    However, my point wasn't that sprinters build muscle from sprint training but rather long distance runners lose muscle mass due to training.

    Additionally, are we sure there isn't a muscle building effect from sprints? I don't know, but I'm speculating that if plyo can help with muscle mass, than sprinting can also. Are we sure there is no hormonal/endocinal response to sprinting that helps build/maintain muscle mass?

    Anyone have any ideas about this?

    Lastly Littlefoot, I'm not sure why added upper body mass would only be a deterent to long distance runners. Seems like added muscle in say the pecs, traps, delts etc, do not increase the amount of power that is needed to sprint. Therefore, a sprinters power to weight ratio decreases with upper body mass. Surely that would be a negative, no?

    What aesthetic do you find more pleasing about gymnasts or wrestlers over sprinters? Just curious.

    I'll tell you this. I have been to a few masters track meets. I play guess the athletes age group with my wife. We have found that we always guess sprinters and throwers to be 5 to 10 years younger than they acutally are and the opposite true with distance runners. Try it. Again, no proof of anything, just something for conversation.

    Jack