Hi everybody, I'm new!

[musclemom]

JJ, to stay in the zone historically said to be most effective for encouraging bodyfat mobilization, it shouldn't feel like you're working particularly hard. For most people that heart rate zone is going to have a ceiling of about 120 beats per minute.

I should also mention that SBT recently posted results of one bit of research that tested this accepted theory and appeared to find only partial support for it.

I'm a little confused, brain not fully engaged yet, I guess. Would steady state cardio, jogging or walking fast that has quite a bit of uphill stuff, that has your heart rate in the 120+ range, be good for moving fat or not?

 

[slat1]

Do you work your chest at all?

 

[superqt4u2nv]

I'm a little confused, brain not fully engaged yet, I guess. Would steady state cardio, jogging or walking fast that has quite a bit of uphill stuff, that has your heart rate in the 120+ range, be good for moving fat or not?

I knoow for keto style diets low carb 110-120 is ideal over and a good chance you will burn muscle. As very when I have carbs in me I do not really pay attention to my heart rate and do hit training which has my heart rate all over the place.

 

[RottenWillow]

I'm a little confused, brain not fully engaged yet, I guess. Would steady state cardio, jogging or walking fast that has quite a bit of uphill stuff, that has your heart rate in the 120+ range, be good for moving fat or not?

Yes, but of course it would depend on your resting heart rate and your overall conditioning.

There are different calculators, but really you need to determine your real max heart rate to be most accurate. Run as hard as you can for 3 minutes, take your heart rate, rest a while, repeat. When you cannot get a higher hr number, you've found your true max. Let's say yours was 188. (yes this is potentially dangerous, so get a PE from your doc first) You do not want to exceed about 65% of that rate in order to maximize fatburning. In this case that rate would be 122bpm. Going over that will encourage your body to start using more glycogen for fuel (and less body fat).

And for most of us, you really don't want to go for more than 60 minutes at a time, because after that you have probably burned through most of your glycogen. Because your body just can't mobilize calories from body fat very rapidly, it will then start mobilizing calories from muscle to make sure it can keep going.

 

[musclemom]

Yes, but of course it would depend on your resting heart rate and your overall conditioning.

There are different calculators, but really you need to determine your real max heart rate to be most accurate. Run as hard as you can for 3 minutes, take your heart rate, rest a while, repeat. When you cannot get a higher hr number, you've found your true max. Let's say yours was 188. (yes this is potentially dangerous, so get a PE from your doc first) You do not want to exceed about 65% of that rate in order to maximize fatburning. In this case that rate would be 122bpm. Going over that will encourage your body to start using more glycogen for fuel (and less body fat).

And for most of us, you really don't want to go for more than 60 minutes at a time, because after that you have probably burned through most of your glycogen. Because your body just can't mobilize calories from body fat very rapidly, it will then start mobilizing calories from muscle to make sure it can keep going.

Honey, doctor's note or not, I couldn't do that unless there was a very large pack of rabid dogs hot on my heels. Running is NOT in MuscleMom's repertoire.

The last time I undertook a jogging regime (and it was not on concrete) my back went out in a very bad way and basically locked up, I was incapable of standing up again once I sat down. I ended up flat on my back taking over a week to recover. It was then that I made the brilliant leap of reason that running is one of the absolutely worst things you can do if you have real back/disc problems.

I've sort of reached the point in my life where maximum fat burning is less the priority anyway. I've finally realized (and come to accept) I'm not working out to achieve an aesthetic, it's about being physically and mentally healthy. I like to walk, I like to walk fast, I've made a few challenging routes that include good hills, life is good Never the less, the information is extremely valuable to know to be able to pass along to others with different goals Thank you!

 

[trex74]

Slatl,
i just added in chest yesterday, I did dumbbell presses, I started with 2x10 lb weights, did three sets of 10, last set did 12.
I know they should be heavier, I tried it with 15s, but my arms wobbled all over the place LOL
As for my question about max heart rate etc, I tried walking for 30 min yesterday on the treadmill-speed was 5, and incline at 6. My heart rate went up to 139 and stayed there, so I'm thinking I'll cut out the incline next time...
According to Rotten Willow's calculations, I shouldn't go over 116
Feeling shin splinty from it though, which I get from walking fast but not running (curiously)
Maybe it's my (running) shoes.
Love all the info and suggestions, thanks!!

 

[musclemom]

Slatl,
i just added in chest yesterday, I did dumbbell presses, I started with 2x10 lb weights, did three sets of 10, last set did 12.
I know they should be heavier, I tried it with 15s, but my arms wobbled all over the place LOL
As for my question about max heart rate etc, I tried walking for 30 min yesterday on the treadmill-speed was 5, and incline at 6. My heart rate went up to 139 and stayed there, so I'm thinking I'll cut out the incline next time...
According to Rotten Willow's calculations, I shouldn't go over 116
Feeling shin splinty from it though, which I get from walking fast but not running (curiously)
Maybe it's my (running) shoes.
Love all the info and suggestions, thanks!!

Shoes aside, treadmill screws with my knees and ankles, too. I don't know why. I can walk at about 4 mph outside for over an hour every day of the week, no problems. Do the same basic thing on the treadmill and within two days I'm having shooting pains in my lower legs and feet.

For indoor cardio I like my recumbent bike or elliptical trainer. The elliptical is a little tough on the lateral knee muscles for the first week or so, but once you acclimate to it you're fine.

 

[trex74]

Yeah, I'll try the elliptical too...I feel super uncoordinated on it, but I guess I'll get better with time.
I've been warming up on the recumbent bike, I like it too.

 

[musclemom]

Yeah, I'll try the elliptical too...I feel super uncoordinated on it, but I guess I'll get better with time.
I've been warming up on the recumbent bike, I like it too.

At first it is a weird motion, feels almost off balance until you get used to it. I've discovered that playing around adding just a tiny bit of resistance and/or increasing the incline a pinch makes it feel less like you're going to topple over. Make sure you aren't taking too long a stride, either. I have a machine at home and I can adjust the length of the step, I don't know if you can do that with gym machines.

Once you hit your rhythm it's not so bad.

 

[ironwings]

Thanks everybody,
yeah my goal is to be healthy...gain strength and muscle mass, but also to cut my fat percentage. I totally agree about having more whole foods, the protein shakes don't feel like they are cutting it for me...not only expensive, but i still get hungry.
so, i'm going to bring more food to work and bring my calories up by a bit too.
I'll try the no carbs after 6 too...
On another note...I discovered what it feels like to "overdo" it. I was working on my legs yesterday, did leg presses, calf raises, leg curls, leg extensions, and inner thigh presses, 3 sets of 10 each. Wow, guess I am not as strong as I thought. By the end of it, my legs were shaking and I couldnt bend my legs to sit down. I got home, and my legs were on fire, really really hurt and a strange pins and needles feeling. Thank goodness that feeling is gone now, just stiff and sore. Ouch! Next time I'll maybe do a bit less.

Just wanted to stop in and welcome you to EF!

Congrats on starting a workout program...I can't wait to watch how you progress!

Make sure while doing cardio you are keeping your heart rate at 70 - 90% of your max target heart rate. I love my suunto heart rate monitor. It tells me exactly what I'm doing and how many calories I'm burning. You can find one online. I even lift at this intensity (shhh)

An easy way to figure out your max heart rate is to take your age from 220 (if you are under 50 and have no cardiac problems).

A heart rate monitor will make all the difference. Don't count on those cardio machine monitors. Remember that the warnings on those are keeping them from being sued. Liability is at the core of all commercial advice.

Best wishes on your journey,

Barenakd with Amanda Forrester - Online Cleanse Fitness Weight Loss Nutrition Coach