Please Scroll Down to See Forums Below Im dieting my ass off! Working out about 4 days a week with good amount of cardio. I have noticed little results, but not enough to be happy. I only weigh 170, 5'8. With my clothes on, I feel like I look pretty good, but without my shirt, my stomach and sides look like shit in my opinion. I am confused on cardio. I always hear that if you want to lose fat, you have to keep you heart rate in a certain range. But I also hear its all about calories in versus calories out. When I do a fat burn on the tread mill, I dont burn that many calories. Not sure if Im doing this right. Its the first time Ive ever tried to get my bf% down. I would guess it is about 16%. And that is just a guess. Is there a certain amount of cardio I should be doing each week? Would you recommend a fat burner supp for someone that doesnt weigh that much. Any help is appreciated. Sorry if these are stupid questions.
trying to get bf% down.
- Thread starter das79
- Start date
bassman
New member
It's all about the calories. Burn more in a day then you consume.
Find your maintenance calories and cut them by 500/day try to loose 1-2 pounds a week, anything more and you will be losing too much muscle.
Cardio is a good way to use up some calories and speed up your metabolism. Don't count on it alone to drop the weight.
Drops your cals as stated above, eat 5-6 small meals a day to speed up your metabolism, do cardio along with a solid weight-lifting program, drink gallons of water and make sure you are getting enough EFA's in your diet.
That should help.
Find your maintenance calories and cut them by 500/day try to loose 1-2 pounds a week, anything more and you will be losing too much muscle.
Cardio is a good way to use up some calories and speed up your metabolism. Don't count on it alone to drop the weight.
Drops your cals as stated above, eat 5-6 small meals a day to speed up your metabolism, do cardio along with a solid weight-lifting program, drink gallons of water and make sure you are getting enough EFA's in your diet.
That should help.
bassman
New member
I am by no means an expert when it comes to cardio. I honestly don't care enough about cardio to be. Generally speaking though the harder your body has to work the more calories it will burn. So yes the higher the heart rate the more calories burned. So to speak. It gets more technical than that though, as in some are burnt from fat, some from muscle. I am not the one to elaborate on it because I just don't know enough about it.
I think you are focusing too much on cardio for your weight loss though. Just include it in you program along side the other important tools in weight loss and you will achieve the results you want.
I prefer to not eat something that contains 200 calories then spend a hour on the tredmill. I include cardio in my program when I am cutting to speed up my metabolism more then anything. This is just me though. There are those who will say I am on glue and swear cardio is the only way to loose weight. I am just telling you what worked for me. I dropped 45lbs in 8 months while maintaining most of my muscle mass.
I think you are focusing too much on cardio for your weight loss though. Just include it in you program along side the other important tools in weight loss and you will achieve the results you want.
I prefer to not eat something that contains 200 calories then spend a hour on the tredmill. I include cardio in my program when I am cutting to speed up my metabolism more then anything. This is just me though. There are those who will say I am on glue and swear cardio is the only way to loose weight. I am just telling you what worked for me. I dropped 45lbs in 8 months while maintaining most of my muscle mass.
bassman
New member
Gotcha, well I can't answer that for you then. You could do a search on "fat loss target heart rate" on google or on this forum to find more info. You will want to find the rate at which the body is burning calories from fat not muscle. You could also do some reading on "HIIT", it's supposed to burn a lot of calories from fat as well, "High Intesity Interval Training"
How many calories are you taking in a day? What is your macronutrient break-down like? Are you getting enough EFA's? Diet really is the key factor in weight loss.
How many calories are you taking in a day? What is your macronutrient break-down like? Are you getting enough EFA's? Diet really is the key factor in weight loss.
