Calories in/Calories out vs Aerobic/Anaerobic

Ripgirl

This may be more appropriate posted in the fitness section but as my question is more around weight loss I've put it here.
We all understand the basic theory of less calories in + more calories out = weight loss. Also understand about minimum net calories, starvation mode, etc.

There is also the school of thought around aerobic exercise being more effective for fat burning. Aerobic meaning 'with oxygen', fat requires oxygen to burn therefore working in our target heart rate zone is most effective for burning fat.

That said, the harder you're working, the more calories are going out however working hard - at least for me - means in a high heart rate zone. So am I not burning any fat?
My workouts for the last 3 weeks have been very high intensity, I can feel the progress in terms of fitness which is very encouraging, however I'm not seeing any difference in pounds or inches. Not even a smidge.

Do I lower the intensity of my workouts significantly to get into that target heart rate 'fat burning' zone, or then are my hours in the gym just not as well spent?

Thoughts?

firedragon064

I think you are on the right track about your workout unless you work out over 1 hour each time.
How about your diet? Did you eat your calorie as mfp suggested + your workout cal ?

firedragon064

Ooops! ignore this post.

Ripgirl

Thanks for the reply!
I am spending more than an hour in the gym 4-5 days/week. Usually 1 hour of cardio as well as strength training. Some days the cardio is a spinning class (followed by strength) other days boot camp class (followed by more cardio and abs), other days just cardio on the elliptical, stairclimber or treadmill for an hour + strength.

Is going over an hour in the gym detrimental?

Yes, I follow MFP's recommended caloric intake. I was at 1200 net but as of last week wondered if, having -10lbs to lose that was too much defecit so I increased it to 1350. Always eat my exercise calories. Rarely have 'cheat days' but when I do go over, I try to go a little under the next day to get that zig-zag benefit others have talked about.

I realize that with not as much weight to lose it will be slower-going, but I still thought I might start noticing some changes in shape or how my clothing fits. Maybe I'm just impatient and I will stick with it, I just thought I'd check in and see if maybe I was off course with the exercise. My workouts are intense, but although the heart rate monitors on the machines will tell me I'm at a high heart rate, I can always pass the talk test, so I don't feel I'm working too hard.

azwildcatfan94

Do not lower the intensity of your workouts! First, the fat burning zone v. cardio zones really translate to the percentage of fat calories burned in each type of workout. Fat burning having a higer percentage of fat calories burned than glucose calories. HOWEVER, when looking at the total number of calories burned, you burn more total calories in the cardio zones. And, in fact, for the same period of time, you will probably burn more fat calories in the cardio zone too. That is because the (I'm making up numbers here) 50% of the total calories burned in cardio (fat calories) may be higher than the 80% (increased percentage of fat calories) of total calories burned in "fat burning" exercise. I hope that makes sense.

Now, having said that, there are benefits to lower intensity exercise. I don't remember all the details, but it has to do with the "healing" processes your body goes through. So, adding one "lower intensity" workout to your week is a good thing, but not the most efficient way to lose weight.

azwildcatfan94

Oh, and I don't believe that going over one hour in the gym per session is too much. I wouldn't recommend going over 2 hours though. And you do need to incorporate some rest for your body, so take one or two days off per week. Looks like you are doing that though, so keep that up.

Although I've never been there (yet), I've heard that when you get down to those last ten pounds, it is more difficult. You may want to make sure you are minimizing processed foods, minimize salt intake, and dring plenty of water.

firedragon064

Since you are on your last 10 lbs, did you try to eat in your maintenant calorie cal for at least a week? I heard it helps to break the plateau.
I don't think it's a good idea to do high intensity cardio work out over an hour since it releases cotisol (sp?)and your body also adjust to the workout so you will not burn much calorie.
On boot camp class day, I don't think you should do add any more cardio after that class unless you want to come back later to do it.