Real BEST Cardio

[Bulldog_10]

Heart rate does not effect fat loss.

Holy shit...I actually agree with most of what nelson is saying. Except for this little snippet...it's not a big deal, but I just thought I should throw in my 2 cents.

Heart rate most definitely DOES effect fat loss. Heart rate is a good indicator of intensity level, which is a good indicator of VO2 (rate of oxygen uptake). Which (in conjunction with VCO2) is how you determine which fuels are being utilized (fat or carbohydrate). VCO2/VO2 is your Respiratory Exchange Ratio (RER) which tells you which fuels you are burning. The closer your RER is to 0.70 the more fat is being oxidized. The closer your RER is to 1.0 the more carbohydrate is being oxidized. Protein is not oxidized enough to be of any tangible effect.

I do not recall at the moment what range of intesities are optimal for fat burning...but i can check and get back to you if you want.

One thing to remember is that even at that optimal level, you are never burning any ONE fuel...just a different combination.

 

[Vageta]

If there are those out there that seriously believe that they have to do cardio to burn fat then it's truly a sad day in the bodybuilding world.

Does cardio burn fat? Yep.

Does sitting in your chair reading this message burn fat? Yep.

Does wiping your ass burn fat? Yep.

Does spanking your monkey burn fat? Yep.

Are any of these activities required to lose fat? Nope, though some of you may choose to indulge in the last one purely for fun.

Cardio is a tool to aid in fat loss, nothing more. Since everyone seems to love digging up studies and debating scientific theories please think on this a bit.

Jo Bob has an average metabolism and burns about 3000 calories per day on average. He drops his calories to 2500 per day and adds three days of resistance training to his schedule. After 4 weeks what is most likely to happen?

A. Jo Bob sustains his weight and bodyfat percentage.
B. Jo Bob loses some water and a few pounds of fat.
C. Jo Bob actually gets fatter.
D. Jo Bob loses some water weight but loses zero ounces of fat because he didn't step on a treadmill or stairmaster?

If you chose anything but answer B then please feel free to continue arguing against common sense. I however won't waste anymore time debating with someone that can't think for themselves.

As usual people skim the messages and reply to what they want to and skip the parts that they can't argue against. Cardio can help you burn fat, especially if your diet and weight training is less than optimal. Cardio can help you strengthen your heart, especially if you are inactive. However cardio is in no way a requirement in burning fat. Period.

As I've said before if you choose to do cardio, please do it for the right reason. Do it for your health or because your diet is lackluster and you use cardio as a crutch. Don't blindly do it because the fitness magazines and the masses on this board tell you to.

I've dieted with and without cardio and had great results both times. In the end I preferred to eat a little less instead of burning those same amount of calories with cardio. Perhaps I'm lazy, perhaps I'm stubborn, but I like all of you still follow the laws of thermodynamics. If calories in < calories out, you will lose weight. So long as you are performing resistance training to signal the body to preserve muscle, and following a proper diet with enough protein then the majority of that weight loss will be fat.

If you still think that a negative calorie balance means nothing to fat loss without some form of cardio then there really is no hope for you. Please continue following the masses without looking up long enough to see the truth.

 

[pauly]

great thread

 

[Bulldog_10]

If there are those out there that seriously believe that they have to do cardio to burn fat then it's truly a sad day in the bodybuilding world.

Does cardio burn fat? Yep.

Does sitting in your chair reading this message burn fat? Yep.

Does wiping your ass burn fat? Yep.

Does spanking your monkey burn fat? Yep.

Are any of these activities required to lose fat? Nope, though some of you may choose to indulge in the last one purely for fun.

Cardio is a tool to aid in fat loss, nothing more. Since everyone seems to love digging up studies and debating scientific theories please think on this a bit.

Jo Bob has an average metabolism and burns about 3000 calories per day on average. He drops his calories to 2500 per day and adds three days of resistance training to his schedule. After 4 weeks what is most likely to happen?

A. Jo Bob sustains his weight and bodyfat percentage.
B. Jo Bob loses some water and a few pounds of fat.
C. Jo Bob actually gets fatter.
D. Jo Bob loses some water weight but loses zero ounces of fat because he didn't step on a treadmill or stairmaster?

If you chose anything but answer B then please feel free to continue arguing against common sense. I however won't waste anymore time debating with someone that can't think for themselves.

As usual people skim the messages and reply to what they want to and skip the parts that they can't argue against. Cardio can help you burn fat, especially if your diet and weight training is less than optimal. Cardio can help you strengthen your heart, especially if you are inactive. However cardio is in no way a requirement in burning fat. Period.

As I've said before if you choose to do cardio, please do it for the right reason. Do it for your health or because your diet is lackluster and you use cardio as a crutch. Don't blindly do it because the fitness magazines and the masses on this board tell you to.

I've dieted with and without cardio and had great results both times. In the end I preferred to eat a little less instead of burning those same amount of calories with cardio. Perhaps I'm lazy, perhaps I'm stubborn, but I like all of you still follow the laws of thermodynamics. If calories in < calories out, you will lose weight. So long as you are performing resistance training to signal the body to preserve muscle, and following a proper diet with enough protein then the majority of that weight loss will be fat.

If you still think that a negative calorie balance means nothing to fat loss without some form of cardio then there really is no hope for you. Please continue following the masses without looking up long enough to see the truth.

Good advice over all...but just decreasing your caloric intake will probably not give you the fat loss you are hoping for...since when you do this, your BMR is reduced accordingly.

Best way to increase the ratio of fat loss:total weight loss = Keep calories normal and increase caloric expenditure.

Here are some numbers for example:

Effects of diet, training, and diet PLUS training on composition of weight loss:

Diet only: 70% fat...30% lean body mass
Diet PLUS training: 80% fat...20% lean body mass
Exercise training only: 95% fat...5% lean body mass

These are just examples, obviously different people will have different percentages, and will use different diets and exercises..but this just shows the overall trend.

 

[GodOfThunder]

The best cardi IN THE WORLD is collegiate wrestling. It works every muscle in the body. Anyone who aregues is WRONG. LOL

 

[Vageta]

Good advice over all...but just decreasing your caloric intake will probably not give you the fat loss you are hoping for...since when you do this, your BMR is reduced accordingly.

Any type of negative calorie balance, whether it is due to eating less or exercising more, will eventually cause the body to respond. If the body burns more calories than it is getting then it will think it's starving and eventually adjust. I'm not arguing that burning more calories isn't a good option because it is, just that for most people it is much easier to eat a few hundred calories less. Another probliem is most people severely over estimate the amount of calories they burn while doing cardio, and if they eat maintenance calories and rely on cardio to create the negative energy balance then they will be severely dissapointed in the resulting fat loss.

Diet and weight training are the necessities in a healthy weight loss plan. Cardio will simply allow you to get away with more calories than with weight training alone. I will most likely start some high intensity type of cardio this year though I will be doing it because I want to, not because I feel I have to.

I'm really interested in doing some farmers walks though I'm afraid I might end up overtraining my arms in the process.

 

[guards]

What if i LIKE running in the morning?


Regardless of what anyone says, I enjoy running first thing in the morning. Excellent way to start the day. I've done it for 10 years.

when i start cutting, I drop my carbs a little bit and run just a little bit longer...worked like a charm for me.

 

[Vageta]

What if i LIKE running in the morning?

That's my point. If you enjoy cardio then by all means go for it, I sure for one won't tell you not to. Just don't do it because you think you have to.

 

[Bulldog_10]

Any type of negative calorie balance, whether it is due to eating less or exercising more, will eventually cause the body to respond. If the body burns more calories than it is getting then it will think it's starving and eventually adjust. I'm not arguing that burning more calories isn't a good option because it is, just that for most people it is much easier to eat a few hundred calories less. Another probliem is most people severely over estimate the amount of calories they burn while doing cardio, and if they eat maintenance calories and rely on cardio to create the negative energy balance then they will be severely dissapointed in the resulting fat loss.

Diet and weight training are the necessities in a healthy weight loss plan. Cardio will simply allow you to get away with more calories than with weight training alone. I will most likely start some high intensity type of cardio this year though I will be doing it because I want to, not because I feel I have to.

I'm really interested in doing some farmers walks though I'm afraid I might end up overtraining my arms in the process.

Yes...negative calorie balance will make you lose weight. I am not arguing with that. I'm just saying that if you decrease your calories, your body's basal metabolic rate will slow down, so after a while, the negative calorie balance will be gone. So the best way to induce this negative calorie balance is to be more active, not cut calories.

 

[Big_Nims]

Hmmmmmmmmmm?

Maybe I missed something here, but why not just do cardio because it's good for you? It strengthens the heart and lungs, and makes the whole body function more efficiently. Our society has become so sedentery thats its ashamed, just because you look like your healthy on the outside, dosnt mean that you actually are on the inside. Being 230 at 6% bodyfat means nothing if you get out of breath walking to your car. In the words of the famous Jeep Swenson, "I never do cardio", by the way he also later died of a heart attack. Cardio is good for you no matter what the reasoning behind why your doing it, just do it.