Best way to do cardio for fat loss

[bigrand]

Hey bros,
I have been taking ECA on and off for about 2 years to loose weight. Now i have to stay away from them (anxiety problem). So, i incorperated cardio into my workout routine. After every lifting session (5-6 days a week), i will do about 15-20 minutes on the stationary bike. I constantly check my pulse and keep it to about 160-170BPM for the whole 15-20 min.

What do you bros do to burn fat the best?

 

[The Almighty]

Cardio in the morning before you eat. I switch it up between regular old running and wind sprints whenever I want to burn fat.

 

[onemind]

First of all you need to bump that up to 30 to 45 mins a day five times a week. You also need to very your exercises and keep it at a relatively low to medium pace.

 

[bigrand]

I thought it was best to go intense for a shorter period of time (20-25 min) instead of medium pace for 45 min?

 

[onemind]

Nope long low level best for fat burning.

 

[Suspension]

Nope long low level best for fat burning.

Sorry bro, you are wrong. All the new research is pointing towards short, intense cardio sessions are the best for fat loss. Its the calories you burn afterwords that count also. High Intensity cardio raises your metabolism by an extra 15% for an hour after your workout, and an extra 5% for the entire day!

 

[onemind]

Sorry bro but thats wrong the only thing that raises your metabolism is adding lean mass. Cardio does not raise your metabolism.

 

[bigrand]

I think suspension means temporary elevation in metabolism due to excelerated heart rate. If you go very intense, your heart rate stays up and cals burned stays high for longer after cardio than if you went moderate.

 

[Golfer18--old]

I read a study in the dentists office the other day. You only burn muscle and water for the first twenty minutes, after that is when you burn fat. I'm living proof, I do 1 hour every morning on an empty stomach at a low to moderate pace and didn't loose any muscle........

 

[OAKBOX]

Your both wrong...

And your both right. I read over my last 2 issues of MD, and pulled some fact out for you...

Fact- Lean muscle mass is the only way to permanently elevate your metabolism. Fact- Longer lower intensity "fat burning" cardio sessions (45-60mins) do burn more fat during the exercise.

Fact- short term (20- 30mins) moderate/high cyclical training burns more calories then a 45min low intensity period. Fact- High intensity training tricks the body into using calories at a faster than normal rate after your workout is complete. Fact- there's a subtle response by the body to move liver fat stores into the blood stream (this translates into more fat burning over the rest of the day after high intensity training).

Fact- fat loss is a result of diet, more than excise.

Bottom line: calories count. The more calories burned= the more fat utilized for energy= less fat on the body. Caloric deficit is the key! hope this helps guys

Bigrand, kept BPM around 170 (or 80% Peak hart rate) for 20-25 mins, or 135 (or 60% of peak heart rate) for 60 mins as many times per week as possible, and you'll do fine. I used high intensity and lost 14lbs and 7%BF last year while gaining 5 lbs of muscle. Good luck!