Please Scroll Down to See Forums Below guys i hope i am posting this question in the right forum,anyway i was involved in a serious car accident about a year and half ago, at which time i could not workout and also got lazy and just started eating fast foods and simply was not paying attention to what i was eating. Now i finally had a good look in the mirror and saw a fat slob in front of it (me).I was never a competitive bobybuilder ,i just did it for my health and looks,but now i got depressed at how i look and stated back at the gym, i am curently 6ft tall 280lbs bf% way high 25-30% basically i am considered obese. i feel like shit and look like shit.now i cleaned my diet up and started an eca stack 3x a day. my goal is to get back to 230lbs with minimal fat,i used juce back in the day but this time around i dont see a reason to as it would just add more weight on me, the main question i have is how long should i do aerobics and at what heart rate ,i am 40 years old,i really am looking at loosing the weight as fast as possible even if i have to sacrifice muscle,as i tend to bulk up quickly when time comes,and also should i incorporate weight traing as well. i hope this is enough info to help me get an answer, i feel that i let myself go to far and it cant be done so any answers and success stories to get me motivated would be greatly apprecited thanks guys john
Aerobics and fatloss
- Thread starter jeebise23
- Start date
Since this forum is called "Anabolic Steroids" and your question is about Aerobics, I would say your post is clearly in the wrong spot and It has been moved.
As for aerobics, that generally applies to constant exercise, usually extended durations of 20 minutes or more where you increase your heart rate but stay below 70% max or so. This type of training can produce some results at fat loss and can be beneficial if you are looking at long distance races greater than a 5K.
However, if you goal is fat loss, especially if trying to maintain or gain muscle mass then aerobic exercise really is a waste of your time. For starters it is counter productive to mass gains or even keeping mass. Its also only marginally good for increasing your VO2max and lastly the calories burned by doing it are marginal as well.
So what does work? high intensity cyclic anaerobic work such as Tabatta style interval work or crossfit style workouts generally fall into this category. These style of intense, short heart pounding sessions kick your ass and leave your metabolism jacked for 24 hours. For super fast fat loss eat a paleo or zone style diet and the fat will literally melt off in 60 days. One work of caution, if you are to follow crossfit style workouts you can NOT cut calories much, especially if also doing dedicated weight work or you will find that you will likely be overtraining in short order.
As for aerobics, that generally applies to constant exercise, usually extended durations of 20 minutes or more where you increase your heart rate but stay below 70% max or so. This type of training can produce some results at fat loss and can be beneficial if you are looking at long distance races greater than a 5K.
However, if you goal is fat loss, especially if trying to maintain or gain muscle mass then aerobic exercise really is a waste of your time. For starters it is counter productive to mass gains or even keeping mass. Its also only marginally good for increasing your VO2max and lastly the calories burned by doing it are marginal as well.
So what does work? high intensity cyclic anaerobic work such as Tabatta style interval work or crossfit style workouts generally fall into this category. These style of intense, short heart pounding sessions kick your ass and leave your metabolism jacked for 24 hours. For super fast fat loss eat a paleo or zone style diet and the fat will literally melt off in 60 days. One work of caution, if you are to follow crossfit style workouts you can NOT cut calories much, especially if also doing dedicated weight work or you will find that you will likely be overtraining in short order.
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