Cardio For Fat Loss

AnvilHead

WillingtoLose1001984 wrote: »

AnvilHead wrote: »

Tacklewasher wrote: »

I know not all agree, but I like doing cardio (running) partly so I can eat more. It's still the biggest burn of calories for the time spent, and as long as I'm good about not over-eating them, those calories are my treat foods.

Nothing wrong with that, especially since you take the bolded into consideration.

The problem comes when people do a 1-mile run or a 30-minute Zumba class or whatever and think they "earned" a reward, so they go eat a 600-calorie ice cream sundae or some such. Heck, you could do a 5-mile run and wipe that extra deficit out (plus some!) in less than 5 minutes by stopping off at McDonalds for a Big Mac and fries on the way home.

Andrei doesn't really dive into it much in the article above other than to mention diet, but there are a lot of people who believe their calorie burns during cardio are a lot higher than they actually are. How many threads have we seen claiming something like an 1100 calorie burn from a 60 minute cardio class, or that they're burning 2000 calories a day in exercise? Yeah, not unless you just happened to do an Ironman length triathlon today. Hence, the frequently seen MFP advice to eat back a portion of your exercise calories rather than all of them, and adjust as necessary.

But you can burn 1000 calories in 90 minutes doing a hard workout. That makes a huge difference to what you can eat even if you just eat half.

The vast, vast majority of people aren't burning 1000 calories in a 90 minute workout. And that's exactly where the problem begins. "I burned 1000 calories, so I get to eat an extra 1000 today, woo hoo!". Followed shortly thereafter by a thread crying because they're not losing weight and they don't understand why.

AnvilHead

KellyPoetry wrote: »

*When i watch the fitess, leanest YouTube bloggers, they all suggest that to burn fat and build lean muscle to do HIIT!

High intensity interval training...

Rather than spend hours on the treadmill or elliptical,doing 10-20 mins of a full body HIIT workout is most effective for fit goals,blasting FAT, and apparently most effective!!!check out Whitney simmons or.otjer YouTube vids.
I love my elliptical, but I started incorporating HIIT and I feel it challenge my body multiple ways. I always feel like I have a friggin good workout with HIIT
Supersets that burn out the muscle while.keeping your heart rate up
In 10mins you can get a good workout!
Cheers, Kelly

There's a lot of hype about HIIT right now, it's quite trendy. But a few points:

1) Most of what is being marketed as HIIT isn't actually HIIT. It's aerobic intervals.

2) HIIT doesn't "blast fat" and isn't "most effective" for all fitness goals.

3) For people who are also weight training, doing too much HIIT can impair recovery and adversely affect performance in the weight room. The CNS stress imposed by HIIT is similar in nature to that of strength training. Most of the credible sources I've read (not YouTube bloggers) recommend HIIT only be done 1-2 times/week.

4) A 10-minute HIIT workout isn't going to burn near as many calories as a 45-minute steady state cardio workout.

5) HIIT is almost always an inappropriate choice of modality for beginning exercisers. They don't have the cardiovascular/aerobic base for it, haven't developed the appropriate strength in connective tissues, nor have they developed the workload capacity to handle it (if it's actually HIIT that's being done in the first place). HIIT, if done properly, is highly unpleasant/uncomfortable. If you're not completely exhausted and near puking at the end of the workout, what you just did wasn't HIIT. A beginning exerciser who undertakes a HIIT routine (if it's actually HIIT) will experience incredible DOMS (delayed onset muscle soreness), runs a good chance of being injured, and will probably never want to work out again unless they have highly masochistic tendencies.

parrishdb71

Short answer: YES. HIIT (aka interval) training, mixed with LISS (long interval steady state, think traditional cardio), couple with HIGH REP resistance training is best combo for fat loss with minimal loss of muscle mass

https://doctoryessis.com/2013/01/01/do-you-need-high-repetitions-for-strength/

ladyhusker39

parrishdb71 wrote: »

Short answer: YES. HIIT (aka interval) training, mixed with LISS (long interval steady state, think traditional cardio), couple with HIGH REP resistance training is best combo for fat loss with minimal loss of muscle mass

https://doctoryessis.com/2013/01/01/do-you-need-high-repetitions-for-strength/

Know how I know you didn't read any of the comments in this thread?