Best way to do cardio for fat loss

[Suspension]

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

You are wrong.

"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise—up to 50% more efficiently!3 In other words, HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals more fat lost. What I'm suggesting is you forget about the "calories burned" readout on the stairstepper or Lifecycle; if you practice HIIT training, the majority of calories burned will come after your workout!"

http://www.musclemedia.com/training/hiit.asp

 

[Beezers]

However, HIT cardio training does not burn fat calories. Exercising at a high intensity(greater than 80% VO2max) uses muscle and liver glycogen as the fuel source for exercise. Calories burned say nothing about what fule source those calories were derived from. Muscle tissue, muscle glycogen, liver glycogen, blood glucose, blood triacyglycerols, and adipose tissue triacyclycerols are all useable fule sources for exercise performance. The type/intensity of the exercise is what determines the fuel source used. HIT cardio is no different than weight training from an anaerobic energy standpoint. At high intensities fuel needs must be met faster than oxygen can be supplied. This means a fuel source has to be used that generate ATP without the presence of oxygen. Glycogen and glucose fuel this process. Fat requires far more oxygen to generate useable energy so oxygen must be present in sufficient amounts to create energy from triacyglycerols. At low intensity exercise (50-60% VO2max) fat utilization increases as duration of exercise increases. At high intensity exercise fat is not a fuel. It has been found that the first 20 minutes or so of low intensity exercise is fueled by blood glucose and liver glycogen. After this point fat begins to be mobilized and muscle glycogen spared. The longer you go at low intensity the more fat you will burn during the exercise session. HIT training does cause a metabolic increase, which lower intensity training does not. This increase does not last long enough to stimulate the release of any aprreciable amount of body fat however. Far less than the fat used during a prolonged low intensity session. HIT training relies on glycogen and glucose and due to the fact that it causes minimal muscle hypertrophy has very little ultimate effect on metabolic rate for sustained periods of time. It is good training for those whom need speed and muscle endurance. It is not the best means of fat loss.

 

[Suspension]

However, HIT cardio training does not burn fat calories. Exercising at a high intensity(greater than 80% VO2max) uses muscle and liver glycogen as the fuel source for exercise. Calories burned say nothing about what fule source those calories were derived from. Muscle tissue, muscle glycogen, liver glycogen, blood glucose, blood triacyglycerols, and adipose tissue triacyclycerols are all useable fule sources for exercise performance. The type/intensity of the exercise is what determines the fuel source used. HIT cardio is no different than weight training from an anaerobic energy standpoint. At high intensities fuel needs must be met faster than oxygen can be supplied. This means a fuel source has to be used that generate ATP without the presence of oxygen. Glycogen and glucose fuel this process. Fat requires far more oxygen to generate useable energy so oxygen must be present in sufficient amounts to create energy from triacyglycerols. At low intensity exercise (50-60% VO2max) fat utilization increases as duration of exercise increases. At high intensity exercise fat is not a fuel. It has been found that the first 20 minutes or so of low intensity exercise is fueled by blood glucose and liver glycogen. After this point fat begins to be mobilized and muscle glycogen spared. The longer you go at low intensity the more fat you will burn during the exercise session. HIT training does cause a metabolic increase, which lower intensity training does not. This increase does not last long enough to stimulate the release of any aprreciable amount of body fat however. Far less than the fat used during a prolonged low intensity session. HIT training relies on glycogen and glucose and due to the fact that it causes minimal muscle hypertrophy has very little ultimate effect on metabolic rate for sustained periods of time. It is good training for those whom need speed and muscle endurance. It is not the best means of fat loss.

I disagree with you bro. The calories expended AFTER the HIT cardio is primarily from fat.

 

[Suspension]

Again, look at sprinters, whom training in the HIIIT zone. They are ripped to the bone bro. You cannot argue w/ that.

 

[Diesel3d]

The best exercise to burn fat.

Exercise for fat loss appears to be a lot like life. You only get out, what you put in. Many people choose low intensity "fat burning" exercise such as walking instead of harder activities such as running in the mistaken belief that they will burn more fat. According to the latest report on this in the ACSM's Health & Fitness Journal, this is not true. Here's why.

During exercise the body utilizes stored carbohydrate (glycogen) and fat as energy sources. During low intensity exercise such as walking, 60-70% of calories burnt come from fat (the rest comes from carbohydrates). When you run, only 20-30% of calories come from fat (the majority come from carbs). As intensity of exercise increases from easy (walking) to hard (running), fuel utilization shifts from fat to carbohydrate stores. This is all the textbook stuff the gym-buffs throw at you. However, here's what they don't know; total calorie expenditure depends upon the degree to which you disrupt body homeostasis.

That means; the more you puff, pant and sweat, the more your muscles burn during exercise, the greater the disruption to the body's internal mechanisms. The mechanisms that keep things nice and constant within your body. When you exercise slightly above your "comfort zone" these systems are pushed to maintain gaseous exchange in the lungs, oxygen supply to muscles, body core temperature, and blood and muscle pH. All this action requires calories. Therefore, a greater total amount of calories are burnt during higher intensity exercise. And because of these disruptions, your metabolism remains elevated for longer periods after this type of exercise.

Low intensity exercise is only for first timers, the morbidly obese and those under direct medical guidance.

http://www.ast-ss.com/articles/article.asp?AID=70

 

[Dr.X]

Both approaches work.

High intensity - more total calories burned
- lower % of fat used for energy during exercise
- more pronounced temporary boost in metab.

* also note with high intensity exercise, even though you may burn more glycogen proportionately, post-exercise, fat can be used to replenish those glycogen stores.

Low intensity - less total calories
- higher proportion of fat burned during exercise
- metabolism post-ex not really affected

 

[Themachine01]

Again, look at sprinters, whom training in the HIIIT zone. They are ripped to the bone bro. You cannot argue w/ that.

and distance runners are not ripped to the bone? True, sprinters are ripped to the bone, but think, when sprinters work out and train, they do alot more than just 20mins of wind sprints and call it a day. They run, sprint, and run some more. See what im getting at?

 

[Diesel3d]

and distance runners are not ripped to the bone? True, sprinters are ripped to the bone, but think, when sprinters work out and train, they do alot more than just 20mins of wind sprints and call it a day. They run, sprint, and run some more. See what im getting at?

Distance runners have little to no muscle at all, but are cut.

For body building where you are trying to keep the most muscle possible when cutting, raising you metabolism with more meals and short intense cardio is what should be used to burn fat, not intense running. It's too catabolic. You burn lots of fat, and can get ripped, but you will lose more muscle than you would with a good diet and short intense cardio twice a day.

Use cardio to raise metabolism. Not to burn fat.

 

[Themachine01]

Use cardio to raise metabolism. Not to burn fat.

I disagree, you cannot get ripped up from diet alone. cardio does burn fat and should be used for that purpose.

 

[Diesel3d]

I disagree, you cannot get ripped up from diet alone. cardio does burn fat and should be used for that purpose.

i never said to not do cardio. im saying only do cardio for the sole reason to raise your metobolism which results in more fat loss.

When it comes down to getting ripped and losing fat, it all comes down to calories in vs cals out and metobolism. you get less calores by buring it from cardio, raising your metobolism, or eating less cals. Just go to choose which one preserves the most muscle.

Why do you think T3, DNP, clen, eca burn fat? because they increase your metobolism.