Exercise VS Endurance VS fat burning

would love to know the answers to that. Am doing the oposite, a bit longer time with lower calories but trying to make myself last longer.

i read somewhere that AFTER the first 20min of exercising is when you start lossing body fat. I would think the longer you do it at a moderate pace would be better.

Lower pace longer minutes. You cannot rush the fat burn, did not put it on overnight. I tend to exercise 4 times a week with 3 of those times 1 hour with 30-45 min of cardio and another 15-30 strength training. One day i exercise for 1.5 hours with 45 strength in a weightlifting class and another 30 min of cardio. Rest of time is spent talking Seems to work for me as I am 50 lbs down Now if anyone has a secret about burning fat on arms........................:)

Now if anyone has a secret about burning fat on arms........................:)

I wish there was a secret to spot fat reduction. Sadly, we just keep plugging away with our routines and good nutrition.

Weight loss is 80-90% energy intake (food/drink), 10-20% activity.

So thinking about your food intake will really help with reducing your weight. The exercise will help your health and is most beneficial in helping maintain weight. Nearly killing yourself with high intensity short time exercise is unlikely to help with good sustainable moderate weight loss. Better off finding some type of exercise/activity that you like so you're happy doing it. Your heart, bones, brain, joints, muscles etc will thank you for it.

All the Maths makes my head spin, but my personal trainer swears by weight training for getting rid of fat. I have a program that includes a balance of weights and cardio and this has helped me to get rid of 11kg in the last eight and a half weeks.

Lots of opinions here but does anyone have any actual facts with references?

Very good point. I have just been for a little look in the journals for hard data. Good quality long term studies are few and far between, but the upshot seems to be that diet, or diet and exercise help weight loss (no percentages given), exercise alone seems the least successful strategy in actual peer-reviewed studies, exercise with diet helps preserve muscle tissue during weight loss as well as the other beneifts associated with exercise (there was a very large study done in America on the benefits of exercise - I'll look for that another time).

And from the little I could find on types of exercise - seems resistance for muscle maintenance, cardio for heart health etc, reasonable level of intensity if possible, 30-60 minutes (similar to Azdak, though a recent meta analysis showed that while all calories are equal, the source of calories makes a difference to your waist line over time - Mozaffarian D et al. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. New England Journal of Medicine, June 23, 2011;364:2392-404).

N Engl J Med. 2011 Mar 31;364(13):1218-29.
Weight loss, exercise, or both and physical function in obese older adults.
Villareal DT, Chode S, Parimi N, Sinacore DR, Hilton T, Armamento-Villareal R, Napoli N, Qualls C, Shah K.

Diet or exercise, or both, for weight reduction in women after childbirth
Amanda R Amorim Adegboye1,*,
Yvonne M Linne2,
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Editorial Group: Cochrane Pregnancy and Childbirth Group
Published Online: 8 OCT 2008
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Church TS, Martin CK, Thompson AM, Earnest CP, Mikus CR, et al. (2009) Changes in Weight, Waist Circumference and Compensatory Responses with Different Doses of Exercise among Sedentary, Overweight Postmenopausal Women. PLoS ONE 4(2): e4515. doi:10.1371/journal.pone.0004515

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A balanced workout should include endurance cardio, what I call tempo cardio, higher-intensity interval training, and resistance training.

^^^ This

It doesn't all have to be done on one day. I run three times a week and do one with intervals (as fast as you can for 30 seconds to a minute interspersed with a steady jog until you get your breath back), tempo (race pace - pushing yourself but able to keep it up for a medium-length workout) and a long, slow run at weekend.

You can of course substitute whatever cargo you like for running.

I also lift heavy weights twice a week and am looking to up this to three times.

And to echo SHBoss, sticking to the calories MFP recommends for a 1lb a week weight loss trumps all these in terms of weight loss.

Keep fighting the good fight, Azdak! LOL

You should write an article in your blog about this. And "muscle confusion". And "cardio burns muscle". Unless I missed it I don't think you have. BTW, I love your blog!

I really struggle to do exercise, I don't know about you guys.
I just get it over with as fast as i can.
I do the hardest level for the shortest time with the highest calorie burn that i can manage.

My friend has just informed me that i should lower my level and go for endurance and this will help me burn more fat.
I have been looking around the internet and there is just that much information out there i got sick with researching thats why im asking for your advice.

I am trying so hard to lower my body fat.

If you know from personal experience or have studied this kind subject I'd love your help.

Thank You so much.

PS. new friends always welcome xx xx

You are right, high intensity exercise burns more calories per minute than low intensity or moderate intensity.

However, you should be exercising to be more fit, not to lose weight. If you want to lose weight and that's it, just eat less. As pointed out above, exerciese has a relatively small impact on weight loss.

Consider that average female might burn 500 calories with a one hour run at a decent pace. If you did that 7 days a week eating calories that maintained weight before you started running that'd only be a 1 pound loss for the week putting in 7 hours of work.

OTOH, the same woman could simply eat 500 less calories per day and get the same result and have 7 extra hours to do other things.

I'm not suggesting you shouldn't exercise, just do it to be more fit, not to lose weight. You eat to lose weight, exercise to be fit.

Here's the truth: You burn more fat at rest than ANY other time. Your body uses fat when it's resting to keep your metabolic system going. This goes on ALL DAY LONG. So to burn more fat, you have to raise your RMR (resting metabolic rate). And to do that you need some high intensity exercise. Whether it be from cardio or hard heavy lifting (I do both), this will make your body compensate for the stress by raising your RMR.
While longer duration exercise at very moderate level does burn fat WHILE working out, it DOESN'T raise RMR. And you can easily burn 1000 calories at rest. Some even burn 2000 calories at rest. How much can you burn in a long duration exercise, say 1 hour, at moderate pace? 300 calories?
Do HIIT!!!!









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read the post above yours.

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