HIIT exercises or best exercises at burning fat.
kayleexbabeex
Posts: 55 Member
Iv been doing some cardio and strength and some HIIT exercises but just wondered which type is the best to burn fat or what exercises do you do?
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Replies
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Having a calorie deficit is what results in fat loss. Eat less or move more or do a combo of the two. All physical activity burns calories so any exercise you do can help lead to a calorie deficit.5
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Hiit, female fitness with weights...Best
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@jemhh : Not entirely correct. A calory-deficit will result in weightloss. This is not identical to fat loss, on the contrary. For several reasons some of the loss will come from the reduction of muscles and other protein-cells (nerves, brain).
@kayleexbabeex : The best type for you is the workout that you love. More important than what you do is how you do it.
An oversimplified guideline:
Heartrates over 130 bpm will burn calories fast(great if you want to lose weight fast, but is kind of a wholesale weight-reduction and will reduce muscles too).
Heartrates in the range of 100 - 120 bpm have shown to be highly efficient for burning fat while maintaining muscles.
Heartrates < 90 bpm (Classical strength-training and HIT) will result in the transformation fat -> muscles (actually this requires several steps, but for the beginning this description has to suffice). Weightloss and strength-training don't go together very well.
For me the key was a mix:
Cycling (Road-Race bike) and running (HR 130+)
Swimming and hiking (HR 100 - 120)
HIT - circle training (HR < 90)
This + a complete overhawl of my nutrition helped to lose 100 lbs2 -
Detritus_1965 wrote: »@jemhh : Not entirely correct. A calory-deficit will result in weightloss. This is not identical to fat loss, on the contrary. For several reasons some of the loss will come from the reduction of muscles and other protein-cells (nerves, brain).
At no point did I state that a calorie deficit results only in fat loss. But they do, indeed, result in fat loss so I'm not sure why you felt the need to correct me. For women, especially, it is important to understand this since hormonal fluctuations can hide such losses at the scale for weeks on end.
I am interested in seeing proof of the following :Heartrates < 90 bpm (Classical strength-training and HIT) will result in the transformation fat -> muscles (actually this requires several steps, but for the beginning this description has to suffice). Weightloss and strength-training don't go together very well.1 -
At no point did I state that a calorie deficit results only in fat loss. But they do, indeed, result in fat loss so I'm not sure why you felt the need to correct me.
???
No offence meant, and definitely not a correction, since at no point I stated that it wouldn't result in fat loss.
All I said was that it too results in loss of muscles, which (for what reason ever) wasn't mentioned in your post.0 -
Detritus_1965 wrote: »At no point did I state that a calorie deficit results only in fat loss. But they do, indeed, result in fat loss so I'm not sure why you felt the need to correct me.
???
No offence meant, and definitely not a correction, since at no point I stated that it wouldn't result in fat loss.
All I said was that it too results in loss of muscles, which (for what reason ever) wasn't mentioned in your post.
The OP asked about fat loss not weight loss.0 -
trigden1991 wrote: »Detritus_1965 wrote: »At no point did I state that a calorie deficit results only in fat loss. But they do, indeed, result in fat loss so I'm not sure why you felt the need to correct me.
???
No offence meant, and definitely not a correction, since at no point I stated that it wouldn't result in fat loss.
All I said was that it too results in loss of muscles, which (for what reason ever) wasn't mentioned in your post.
The OP asked about fat loss not weight loss.
That.
We might assume that she wants to lose weight overall but as she is relatively new to the effort I think it's better to keep it simple. No need to go on about loss of LBM. Similar to how we say that losing a pound means incurring a 3500 calorie deficit. That's not entirely true but it's not necessary to go into the calorie cost of fat vs muscle and water weight loss, etc every time.0 -
Having a calorie deficit is what results in fat loss. Eat less or move more or do a combo of the two. All physical activity burns calories so any exercise you do can help lead to a calorie deficit.
I am already in a calorie deficit, and already eating less & moving more. I want to lose weight but don't have a lot to lose (17lbs) but I have lost 4lbs so far out of the 17lbs. I was reading HIIT exercises were great for this so just wondered if their were any good exercises or videos I could follow to give me that push, thanks
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kayleexbabeex wrote: »Having a calorie deficit is what results in fat loss. Eat less or move more or do a combo of the two. All physical activity burns calories so any exercise you do can help lead to a calorie deficit.
I am already in a calorie deficit, and already eating less & moving more. I want to lose weight but don't have a lot to lose (17lbs) but I have lost 4lbs so far out of the 17lbs. I was reading HIIT exercises were great for this so just wondered if their were any good exercises or videos I could follow to give me that push, thanks
Some people like HIIT and some don't. True HIIT increases my hunger greatly so for me it's not a great option. I would suggest trying some intro interval training before doing HIIT. For example, if you walk for exercise, have one day where you jog for 30-60 seconds and walk 60-90 seconds for 20 minutes. That depends on your fitness level of course. Reach but don't fall off the mountain.1 -
Detritus_1965 wrote: »At no point did I state that a calorie deficit results only in fat loss. But they do, indeed, result in fat loss so I'm not sure why you felt the need to correct me.
???
No offence meant, and definitely not a correction, since at no point I stated that it wouldn't result in fat loss.
All I said was that it too results in loss of muscles, which (for what reason ever) wasn't mentioned in your post.
Except that it doesn't.
The whole "too much cardio leads to muscle loss" is a gross oversimplification of a sophisticated process and is fundamentally incorrect.4 -
kayleexbabeex wrote: »Iv been doing some cardio and strength and some HIIT exercises but just wondered which type is the best to burn fat or what exercises do you do?
You are getting mixed responses because the question of "best exercise to burn fat" leads to a swamp of broscience.
For beginners and intermediates, maintaining a calorie deficit is the best way to "burn fat". All activity and exercise helps contribute to this deficit and resistance training helps conserve lean mass. In this context, HIIT can be a time-efficient way to boost fitness, but is not necessarily the best choice for "burning fat" since, even with the so-called "afterburn", total calorie burn is not that high, and, for the most part, exercise does not "burn fat"--at least not the stored fat people are worried about.
If your body fat levels lower, however, fat mobilization becomes more of a challenge. In this case HIIT workouts might have more benefit. Even in that scenario, there is no one routine superior to all others.2 -
IMO, strength training, (in addition to a small calorie deficit), is your best bet for transforming your body visually, if that's your end goal.
Personally, I'd never give up cardio because my own goals are about overall health,1 -
Having a calorie deficit is what results in fat loss. Eat less or move more or do a combo of the two. All physical activity burns calories so any exercise you do can help lead to a calorie deficit.
A caloric deficit will result in weight loss. Training (progress lifting, cardio/HIIT, etc.) and diet, in addition to caloric deficit, help determine the composition of weight loss.1 -
Detritus_1965 wrote: »Heartrates < 90 bpm (Classical strength-training and HIT) will result in the transformation fat -> muscles
Fat does not "transform" into muscles..........they're completely different types of tissue. You can reduce fat and you may increase lean muscle mass (rarely at the same time as gaining muscle requires eating at a surplus)
1 -
Having a calorie deficit is what results in fat loss. Eat less or move more or do a combo of the two. All physical activity burns calories so any exercise you do can help lead to a calorie deficit.
A caloric deficit will result in weight loss. Training (progress lifting, cardio/HIIT, etc.) and diet, in addition to caloric deficit, help determine the composition of weight loss.
Is it Groundhog Day already?1 -
Having a calorie deficit is what results in fat loss. Eat less or move more or do a combo of the two. All physical activity burns calories so any exercise you do can help lead to a calorie deficit.
A caloric deficit will result in weight loss. Training (progress lifting, cardio/HIIT, etc.) and diet, in addition to caloric deficit, help determine the composition of weight loss.
Is it Groundhog Day already?
You've got two weeks to go.0 -
Having a calorie deficit is what results in fat loss. Eat less or move more or do a combo of the two. All physical activity burns calories so any exercise you do can help lead to a calorie deficit.
A caloric deficit will result in weight loss. Training (progress lifting, cardio/HIIT, etc.) and diet, in addition to caloric deficit, help determine the composition of weight loss.
Is it Groundhog Day already?
You've got two weeks to go.
I might not last through two more weeks of this.1 -
Detritus_1965 wrote: »@jemhh : Not entirely correct. A calory-deficit will result in weightloss. This is not identical to fat loss, on the contrary. For several reasons some of the loss will come from the reduction of muscles and other protein-cells (nerves, brain).
@kayleexbabeex : The best type for you is the workout that you love. More important than what you do is how you do it.
An oversimplified guideline:
Heartrates over 130 bpm will burn calories fast(great if you want to lose weight fast, but is kind of a wholesale weight-reduction and will reduce muscles too).
Heartrates in the range of 100 - 120 bpm have shown to be highly efficient for burning fat while maintaining muscles.
Heartrates < 90 bpm (Classical strength-training and HIT) will result in the transformation fat -> muscles (actually this requires several steps, but for the beginning this description has to suffice). Weightloss and strength-training don't go together very well.
For me the key was a mix:
Cycling (Road-Race bike) and running (HR 130+)
Swimming and hiking (HR 100 - 120)
HIT - circle training (HR < 90)
This + a complete overhawl of my nutrition helped to lose 100 lbs
Heart rates are so highly varied and individual that advice like this is more harmful than helpful. Also, building muscle doesn't come from having a low heart rate, my HR < 90 bpm when I sit on the couch and watch a movie with my girlfriend, that isn't making me buff. Building muscle happens from lifting heavy weights and eating to build muscle. And any exercise burns calories, regardless of your heart rate.1
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