Exercise to lose weight. Is it the answer?
4theking
Posts: 1,196 Member
Eat less and move more..............everyone has heard it, but is it true? At the basic level, this is how it works. Calories in vs calories out is the key to weight loss but that is not the whole story. Different kinds of exercise can have a major impact on how fat is lost.
I will list in order what I feel to be the best to worst exercise methods for burning fat and keeping muscle.
1. Strength training hands down is best. Not only do you burn calories while doing it, but for many hours after as well. But even more important is the hormonal effect. As long as you don't spend hours in the gym, your good fat burning hormones will get elevated from strength training. These hormones control how we look and feel.
2. High intensity/short duration cardio. I always think of sprinting here but it can be anything that requires 100% effort for a short period of time followed by a short rest before repeating. Even just 5-10 minutes will have a positive effect on growth hormone, a powerful fat burner.
3. Walking is what I would call a neutral exercise. It has the least effect on your hormones yet it is effective at improving your daily caloric requirements.
4. Everything else. Broad category here and I am sure some may get upset about this one. This is your sterotypical cardio bunny workout. An hour on the treadmill, running for miles and miles, biking for 52 miles, and so on. True you are burning some calories here no doubt, but I am more concerned about the cascade of hormonal issues that can arise from this kind of cardio, especially when combined with extreme caloric deficits. These hormonal changes can make it harder to lose fat. So the very thing you are doing to lose fat can actually make it harder to do so. I have seen this so many times with long distance runners. To be honest, when I offer to help someone and they tell me they are a long distance runner, I want to run away.(pun intended) They are the most difficult people to help. Why..........because of the bodys abilities to adapt to extreme conditions. It becomes very effecient at holding onto fat. Cortisol goes through the roof which causes all sorts of problems with other fat burning hormones. Can you beat your body and lose weight even when training for a marathon, absolutely, but it's far from ideal. Your body will be starving, your muscle will get depleted, and your hormones will suffer. You will have to work harder to achieve the same results as someone that works with their body instead of against it.
Now to the question, do I have to do cardio? Depends on how active you are. If you go home after sitting at a desk all day and then sit on the couch, yes you need it. If you are extremely active all day long then you could probably get away with not doing it. A lot of times I think its a wash just because you don't burn that many more calories at the gym then if you were doing something active at home. Not to mention a lot of times when we move more our appetites go up and we eat more.
So in the end increasing exericise, because your weight is not moving is probably not the way to go if you are already doing a workout routine 3 or 4 times a week. One exception would be daily walking.
I will list in order what I feel to be the best to worst exercise methods for burning fat and keeping muscle.
1. Strength training hands down is best. Not only do you burn calories while doing it, but for many hours after as well. But even more important is the hormonal effect. As long as you don't spend hours in the gym, your good fat burning hormones will get elevated from strength training. These hormones control how we look and feel.
2. High intensity/short duration cardio. I always think of sprinting here but it can be anything that requires 100% effort for a short period of time followed by a short rest before repeating. Even just 5-10 minutes will have a positive effect on growth hormone, a powerful fat burner.
3. Walking is what I would call a neutral exercise. It has the least effect on your hormones yet it is effective at improving your daily caloric requirements.
4. Everything else. Broad category here and I am sure some may get upset about this one. This is your sterotypical cardio bunny workout. An hour on the treadmill, running for miles and miles, biking for 52 miles, and so on. True you are burning some calories here no doubt, but I am more concerned about the cascade of hormonal issues that can arise from this kind of cardio, especially when combined with extreme caloric deficits. These hormonal changes can make it harder to lose fat. So the very thing you are doing to lose fat can actually make it harder to do so. I have seen this so many times with long distance runners. To be honest, when I offer to help someone and they tell me they are a long distance runner, I want to run away.(pun intended) They are the most difficult people to help. Why..........because of the bodys abilities to adapt to extreme conditions. It becomes very effecient at holding onto fat. Cortisol goes through the roof which causes all sorts of problems with other fat burning hormones. Can you beat your body and lose weight even when training for a marathon, absolutely, but it's far from ideal. Your body will be starving, your muscle will get depleted, and your hormones will suffer. You will have to work harder to achieve the same results as someone that works with their body instead of against it.
Now to the question, do I have to do cardio? Depends on how active you are. If you go home after sitting at a desk all day and then sit on the couch, yes you need it. If you are extremely active all day long then you could probably get away with not doing it. A lot of times I think its a wash just because you don't burn that many more calories at the gym then if you were doing something active at home. Not to mention a lot of times when we move more our appetites go up and we eat more.
So in the end increasing exericise, because your weight is not moving is probably not the way to go if you are already doing a workout routine 3 or 4 times a week. One exception would be daily walking.
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Replies
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I really enjoyed reading your post! Could you give some examples of things to do at home for intense cardio sessions? I've also read about interval training. It's supposed to be the most effective way to lose fat. Now, my other question for you is in regards to the heart. Is it good to bring your heart rate up so high then drop is so suddenly? The reason I ask this is because when I tried doing turbo fire I ended up with palpitations. My heart is so unhealthy I know that much, but I am wanting to change my whole life. The only thing I worry about is my heart, I don't want to get an irregular heart beat or anything.
Also, on a side question, what is the max heart rate that my heart should ever reach? My resting heart rate is so high (stay's in the mid to high 90's) due to such a long time of inactivity (and smoking). When working out what number should I look for as a sign to slow down? I HRM likes to go extremely crazy because 99% of the time when working out I am completely out of my zone around 180's and I slow down immediately. I try researching and I can't find a stable answer. So, any advice there would be great as well!
Thank you again for taking your time to help everyone and educate us all. I know I (we I hate to speak for everyone since I don't know them) really appreciate everything you're doing and for spending your valuable time doing so.
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I am really glad that you posted this. I LOVE weights.....and with my foot issues I have I can still do weights. I do sit at a desk all day then get home late so I will still need the cardio but I can do the stationary bike and the eliptical w/o hurting my foot...the treadmill for me is a no go. I have about 2 wks left until my shift at work does a 180....I go from 8a-7p to 5p-2a.....I want to make the gym a habit everyday before work. Thank you!!0
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I really enjoyed reading your post! Could you give some examples of things to do at home for intense cardio sessions? I've also read about interval training. It's supposed to be the most effective way to lose fat. Now, my other question for you is in regards to the heart. Is it good to bring your heart rate up so high then drop is so suddenly? The reason I ask this is because when I tried doing turbo fire I ended up with palpitations. My heart is so unhealthy I know that much, but I am wanting to change my whole life. The only thing I worry about is my heart, I don't want to get an irregular heart beat or anything.
Also, on a side question, what is the max heart rate that my heart should ever reach? My resting heart rate is so high (stay's in the mid to high 90's) due to such a long time of inactivity (and smoking). When working out what number should I look for as a sign to slow down? I HRM likes to go extremely crazy because 99% of the time when working out I am completely out of my zone around 180's and I slow down immediately. I try researching and I can't find a stable answer. So, any advice there would be great as well!
Thank you again for taking your time to help everyone and educate us all. I know I (we I hate to speak for everyone since I don't know them) really appreciate everything you're doing and for spending your valuable time doing so.
Most any cardio exercise could be used for the high intensity training. Instead of thinking how long I can do this or that for, think of how hard I can do it for a short period of time.
I am no dr but sounds like walking may be a good option for you until you strengthen your heart.
Max heart rate...........I really have no idea on that. I will not attempt to pretend to know something if I don't.0 -
I am really glad that you posted this. I LOVE weights.....and with my foot issues I have I can still do weights. I do sit at a desk all day then get home late so I will still need the cardio but I can do the stationary bike and the eliptical w/o hurting my foot...the treadmill for me is a no go. I have about 2 wks left until my shift at work does a 180....I go from 8a-7p to 5p-2a.....I want to make the gym a habit everyday before work. Thank you!!
You are welcome. I would put the bike right there with walking as far as a good tool to increase your deficit without any real negative issues. Hope that foot gets better quick!0 -
I'm starting the 30 day shred. It is circuit training so would that be good to burn fat? I want to eat more clean as well. I'm a new mommy and full-time college student so I try to get in exercise when I can. I lift my 18 lb. 5 month old baby boy around too lol.0
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I'm starting the 30 day shred. It is circuit training so would that be good to burn fat? I want to eat more clean as well. I'm a new mommy and full-time college student so I try to get in exercise when I can. I lift my 18 lb. 5 month old baby boy around too lol.
lol That is exercise for sure. Yes, that video will work for an at home workout.0 -
I'm starting the 30 day shred. It is circuit training so would that be good to burn fat? I want to eat more clean as well. I'm a new mommy and full-time college student so I try to get in exercise when I can. I lift my 18 lb. 5 month old baby boy around too lol.
lol That is exercise for sure. Yes, that video will work for an at home workout.
alright, gotcha! 0 -
I really enjoyed reading your post! Could you give some examples of things to do at home for intense cardio sessions? I've also read about interval training. It's supposed to be the most effective way to lose fat. Now, my other question for you is in regards to the heart. Is it good to bring your heart rate up so high then drop is so suddenly? The reason I ask this is because when I tried doing turbo fire I ended up with palpitations. My heart is so unhealthy I know that much, but I am wanting to change my whole life. The only thing I worry about is my heart, I don't want to get an irregular heart beat or anything.
Also, on a side question, what is the max heart rate that my heart should ever reach? My resting heart rate is so high (stay's in the mid to high 90's) due to such a long time of inactivity (and smoking). When working out what number should I look for as a sign to slow down? I HRM likes to go extremely crazy because 99% of the time when working out I am completely out of my zone around 180's and I slow down immediately. I try researching and I can't find a stable answer. So, any advice there would be great as well!
Thank you again for taking your time to help everyone and educate us all. I know I (we I hate to speak for everyone since I don't know them) really appreciate everything you're doing and for spending your valuable time doing so.
Most any cardio exercise could be used for the high intensity training. Instead of thinking how long I can do this or that for, think of how hard I can do it for a short period of time.
I am no dr but sounds like walking may be a good option for you until you strengthen your heart.
Max heart rate...........I really have no idea on that. I will not attempt to pretend to know something if I don't.
Thank you for your honesty!! 0 -
i do a lot of high intensity work outs, at home or at the gym. mine involve:
- jump rope intervals ( good youtube examples)
-5 push ups, 10 sit ups, 15 squats... three sets of each... break ..then two more sets (doing all this as fast as you can)
-sprints (i'm on 16mph right now)... thirty seconds sprinting, and about 45 seconds to recover walking around 6mph
-uphill bike sprints/walking up hill fast for a minute, cool down for a minute (total, however much you can handle)
-elliptical intervals.. i do two intense minutes, two less intense...
over all my HIIT lasts 30 minutes, i break each exercise up into ten minutes a session... goes by fast! soaked through and though when it's all over.
hope that helps people with ideas.0
