"aerobic exercise doesn't increase fat loss" complete with references

[gjohnson5]

gjohnson,

a 1200 calorie diet is not healthy for someone at your weight (or probably anyone). I would reevaluate your diet immediately.

Could you share with me (us) some specific information as to why this is not a good thing to do?? I have read sites such as this http://walking.about.com/cs/calories/l/blcalcalc.htm

That attempt to say you need x amount of calories to maintain weight. I can honestly say that I can gain lean muscle mass on 1/2 that by
1. intake 1 gram protein (whey , soy and caesin) per lb of bodyweight
2. fairly decent carbs (fruit juices , rice, pasta )
3. good fats (peanut butter , sunflower kernels , CLA , flax, cod liver oil)

Believe it or not , I cannot cut out the fat on my stomach doing this, So I started on the treadmill this week.

Any advise is appreciated

 

[deltreefitness]

You have one article on this, while there are millions of articles which say cardio works. Any excuse to be lazy.....

Where did it say cardio doesn't work?? That's not what it says, or even suggests.

 

[JKurz1]

Could you share with me (us) some specific information as to why this is not a good thing to do?? I have read sites such as this http://walking.about.com/cs/calories/l/blcalcalc.htm

That attempt to say you need x amount of calories to maintain weight. I can honestly say that I can gain lean muscle mass on 1/2 that by
1. intake 1 gram protein (whey , soy and caesin) per lb of bodyweight
2. fairly decent carbs (fruit juices , rice, pasta )
3. good fats (peanut butter , sunflower kernels , CLA , flax, cod liver oil)

Believe it or not , I cannot cut out the fat on my stomach doing this, So I started on the treadmill this week.

Any advise is appreciated

I must agree with PF - for your size, 1200 calories diet is a sure fire way to lose every bit of hard earned muscle you have...........your body will run through those calories EASILY and begin to feast on muscle for fuel....Hell, my 5'6, 115lb girlfriend (although ver active with tennis, weighttraining, yoga, etc) eats at least 2,200........and she doesnt have an ounce of fat on her.....point being, when you deprive your body of calories/fuel, it begins to think you are starving........to combat this, it will hoard bodyfat like there is no tomorrow......the body is a very smart machine and is trained for survival. Your diet needs a big revamping bro..........trust me on this........

 

[ProtienFiend]

I must agree with PF - for your size, 1200 calories diet is a sure fire way to lose every bit of hard earned muscle you have...........your body will run through those calories EASILY and begin to feast on muscle for fuel....Hell, my 5'6, 115lb girlfriend (although ver active with tennis, weighttraining, yoga, etc) eats at least 2,200........and she doesnt have an ounce of fat on her.....point being, when you deprive your body of calories/fuel, it begins to think you are starving........to combat this, it will hoard bodyfat like there is no tomorrow......the body is a very smart machine and is trained for survival. Your diet needs a big revamping bro..........trust me on this........

Agreed.

Having such a small amount of calories will also have a negative effect on your BMR (Basal Metabolic Rate). This in turn will make it MUCH more difficult to burn fat now, and in the future. Some symptoms to look for would be low body temperature, lethargy, and muscle wasting. These would definitely be signs that your calories are too low and your BMR has been affected.

It seems to me that someone has made you afraid of calories or food in general. Your best bet would be to list your diet on this board and *hopefully* someone would help you reconstruct your diet, or just do a search (or browse) of the forum to find relevant information.

As a starting place I would recommend starting at ATLEAST 10xBW for calories, 1g protein/lb of bw, and use carbs and fat depending on your personal insulin sensitivity and how active you are. Also, become knowledgable about the GI (Glycemic index) of foods. It is better not to fear carbs, rather know how to use them.

PF

 

[audiophyle]

That article doesnt take a bodybuilder's goals into consideration. The object of cardio for most on this board is to loose as much fat as possible while SPARING as much muscle as possible. Sure, if you're looking to just loose weight, than higher intensity cardio will work great, but you'll end up looking like a toothpick.

 

[gjohnson5]

Agreed.

Having such a small amount of calories will also have a negative effect on your BMR (Basal Metabolic Rate).

Kewl , you gave me something to research. Hmmm I doubt if I would burn 1000 calories if I slept all day much less 2300. I jog 2 miles on treadmil and only burn 400 (as indicated on the machine)
Hmmm...

http://www.preventdisease.com/healthtools/articles/while_jogging.html
2 mile at my weight 235 is about 300

excerpt from http://instruct1.cit.cornell.edu/courses/ns421/BMR.html
Thyroxin: The thyroid hormone thyroxin is a key BMR regulator; the more thyroxin produced, the higher the BMR.

Thyroxin on a blood test is labeled as T4 , OK as of March.
TSH = 2.98
Total T4 = 7.7
Free T4 = 1.9
They look all inline

I think the idea of BMR is oversimplified. I need a better understanding of this idea of BMR and how it is calucated and then I will post more information.

 

[gjohnson5]

That article doesnt take a bodybuilder's goals into consideration. The object of cardio for most on this board is to loose as much fat as possible while SPARING as much muscle as possible. Sure, if you're looking to just loose weight, than higher intensity cardio will work great, but you'll end up looking like a toothpick.

I guess I better go to sleep so I can get my cardio in

 

[deltreefitness]

Kewl , you gave me something to research. Hmmm I doubt if I would burn 1000 calories if I slept all day much less 2300. I jog 2 miles on treadmil and only burn 400 (as indicated on the machine)
Hmmm...
QUOTE]

From the article:

"This might come as a surprise to those of you using the calorie counters on exercise machines to monitor energy expenditure during a workout. Unfortunately, these digital readouts are not always accurate. The most reliable way to assess energy expenditure during exercise is to measure oxygen consumption. Each litre of oxygen that you consume generates approximately five calories of energy. For example, if you were to exercise for 30 minutes and consume 30 litres of oxygen, you would have expended approximately 150 calories (five calories x 30 litres). Without directly measuring oxygen consumption, it's difficult to establish an accurate estimate of energy expenditure during a workout. "

 

[ProtienFiend]

Kewl , you gave me something to research. Hmmm I doubt if I would burn 1000 calories if I slept all day much less 2300. I jog 2 miles on treadmil and only burn 400 (as indicated on the machine)
Hmmm...

http://www.preventdisease.com/healthtools/articles/while_jogging.html
2 mile at my weight 235 is about 300

excerpt from http://instruct1.cit.cornell.edu/courses/ns421/BMR.html
Thyroxin: The thyroid hormone thyroxin is a key BMR regulator; the more thyroxin produced, the higher the BMR.

Thyroxin on a blood test is labeled as T4 , OK as of March.
TSH = 2.98
Total T4 = 7.7
Free T4 = 1.9
They look all inline

I think the idea of BMR is oversimplified. I need a better understanding of this idea of BMR and how it is calucated and then I will post more information.

Your thyroid hormones do seem to be in the normal range (although you didn't list T3) so that doesnt seem to be the problem.

Going back to diet, how are your food choices? See, you can be only having 1500 calories a day but if they are all coming from "pork fried rice", what do you think the result will be?

If your BMR is reasonable you might want to investigate your insulin sensitivity. Those with a history of bad eating habits and those who are genetically predisposed to diabetes may have insulin issues. THAT is probably an even bigger issue when it comes to targeting fat loss than even BMR. Low testosterone can also be cause.

It is so very difficult to diagnose the actual cause of these things due to the vast number of contributing factors that sometimes your best bet is just trial an error. With that said, the VERY low calorie diet you are currently on... would be your first error.

PF

 

[KWKSLVR]

I think the article is showing what we already know, it's that it isn't stating the facts correctly. It seems like the author is basically saying that diet has a larger effect on fat loss than cardio alone. I don't think anyone here with half a brain would disagree with that. At the same time, look at the group that changed nothing other than adding cardio, even they lost weight.