Fat Burn vs Cardio

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Ilbrantdai
Ilbrantdai Posts: 58
edited December 2024 in Fitness and Exercise
I need some advice regarding heart rate and fat burn. I tend to go pretty hardcore with the cardio at the gym, keeping my heart rate at about 160-170 for 60 mins each gym session (I'm 24 yrs old, 5'8", and 155 lbs). My question is, should I be maintaining a slower heart rate in order to effectively burn fat? Right now I want to focus on losing some of the access fat on my body, especially around my midsection. Any advice would surely be appreciated. :)

-Melissa

Replies

  • Glucocorticoid
    Glucocorticoid Posts: 867 Member
    http://www.myfitnesspal.com/topics/show/603152-you-will-lose-your-lean-mass-if-you-just-do-cardio
  • Ilbrantdai
    Ilbrantdai Posts: 58
    I should note that I also employ strength training in my routine--I take a kickboxing class once a week, and alternate daily between straight cardio, and circuit training + cardio. My REAL question is, rather than going crazy on the elliptical for 60 minutes a workout, should I hop on the treadmill, and keep my heart rate lower in order to burn fat? This might have been answered in that extensive post, but I really don't feel like reading through all of those responses. Thanks again!

    -Melissa
  • phinphanbill26
    phinphanbill26 Posts: 574 Member
    It is impossible to "spot reduce." What I mean by that is focus on belly fat and being able to reduce it without affecting the body fat on the rest of your body. Having said that, you need to determine you maximum heart rate and not exceed that when doing cardio. If you exceed your maximum heart rate, you will burn sugar...not fat.
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member
    I should note that I also employ strength training in my routine--I take a kickboxing class once a week, and alternate daily between straight cardio, and circuit training + cardio. My REAL question is, rather than going crazy on the elliptical for 60 minutes a workout, should I hop on the treadmill, and keep my heart rate lower in order to burn fat? This might have been answered in that extensive post, but I really don't feel like reading through all of those responses. Thanks again!

    -Melissa
    It is better do under-do cardio then overdo it, yes. As a generic recommendation without knowing the context of the rest of your training/diet, I would recommend 30-60 min of low to moderate intensity cardio a few times a week (keep your heart rate around 130-140). If you can keep a broken conversation, you're probably fine as far as intensity goes. If you're going to do it the same day as strength training, do it at the end.
    Note that the above is assuming you have a reasonable strength training program and diet - although from reading your description just now, I would say you are lacking in the former.
  • Ilbrantdai
    Ilbrantdai Posts: 58
    Thanks for the responses. I am aware that spot-reducing is impossible, but I figure burning fat would be more beneficial than going the cardio route as I am most concerned with losing fat around my midsection.
  • Ilbrantdai
    Ilbrantdai Posts: 58
    I should note that I also employ strength training in my routine--I take a kickboxing class once a week, and alternate daily between straight cardio, and circuit training + cardio. My REAL question is, rather than going crazy on the elliptical for 60 minutes a workout, should I hop on the treadmill, and keep my heart rate lower in order to burn fat? This might have been answered in that extensive post, but I really don't feel like reading through all of those responses. Thanks again!

    -Melissa
    It is better do under-do cardio then overdo it, yes. As a generic recommendation without knowing the context of the rest of your training/diet, I would recommend 30-60 min of low to moderate intensity cardio a few times a week (keep your heart rate around 130-140). If you can keep a broken conversation, you're probably fine as far as intensity goes. If you're going to do it the same day as strength training, do it at the end.
    Note that the above is assuming you have a reasonable strength training program and diet - although from reading your description just now, I would say you are lacking in the former.

    How do you figure my strength training program is lacking? (I really want to know, and am not trying to sound defensive.)
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member
    Without knowing more specifics, it's really just a guess. But you mentioned you do kickboxing, cardio, and circuit training.
    You don't really have a high tension muscle stimulus in any of that, which will be necessary to maintain your muscle mass in a deficit (along with adequate protein intake and other requirements). Circuit training in itself will not be adequate.

    Since it sounds like you're a newbie, this isn't as big of a deal right now (especially if you're significantly overfat). But if the intention is to get extremely lean, it will be a very big deal down the road, and it would be better to establish those long term habits right now.

    For more details on this (more than you probably want to know), read this:
    http://www.bodyrecomposition.com/training/categories-of-weight-training-part-1.html
  • GIAngel222
    GIAngel222 Posts: 227 Member
    I am currently using a trainer and this is what they told me...
    Too much cardio is not always a good thing. By doing too much cardio you start to burn off muscle. It takes 3500 calories burned to lose 1 pound of fat. Cardio is for your heart unless you add resistance to it, like the elliptical trainer (on a higher level). I was told to do 15 minutes of cardio to warm up before doing strength/resistance training. When I completed my strength training to finish it with 30 mins of cardio. Doing cardio after strength/resistance training is the best time because it helps burn fat faster. By doing strength or resistance training you not only burn calories during it but you burn additional calories up to 14 hours after you have stopped working out.

    Hope this helps!
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