A couple of questions regarding fat loss (Thanks)

Alright guys
 
Just wanted to clear some thing up regarding fat loss.
 
Firstly, if a person is consuming say, 1500 calories per day, but most of there intake is from starchy carbohydrates, are they still able to lose fat? I know there is a lot of talk around increasing protein in take, whilst reducing carb intake (not all carbs), but i was always under the impression that fat loss is affected by calorie intake, not necessarily amounts of macro nutients consumed.
 
For example: (this is an actual food diary of someone I know who wants to lose weight, that has been used for the past 3 weeks)
 
9 am -----   2 x weetabix
12pm ----- Soup and 1/2 baggatte
3pm ------- 1 banana
6pm   -----  Venison with mushrooms, onion, brocoli, 1 and a half new potatos
9pm ------- Chicken slices x 6
 
OR
 
10 am -----   2 x toast
12pm ----- Spaghetti Bolognaise
3pm ------- 1 Apple
5pm   -----  Vegetable soup and 1 bread
8 pm ------- Banana
 
OR
 
9am ------  2 x weetabix
12pm ------ 2 x toast
3pm -----  yoghurt
6pm ----- Roast chicken, vegetables, roast potatoes
9pm ----- Pear
 
As you can see, this would not lead to a massive amount of calories. However people may argue that the carb/protein ratio is not good enough to lose weight on regardless of a low calorie intake. In terms of percentages, is it true that people who want to lose fat should aim for 40% protein, 30% Fat, 30% Carbohydrate?
 
Thanks very much
 
Lee
 
 
 
 
 

Interesting.

I've always thought that in the simplest of terms calories are calories.  If you need say 2500 a day to maintain bodily functions then if you have less you'll start using stored energy (whether that be fat or even muscle), if you consume more you'll store it.

You will lose fat and muscle regardless of your macronutrients breakdown aslong as you are in a calorie deficit. You only aim for a high level of protein to carb ratio in order to preserve muscle whilst cutting.

^^ Any reason why taking more protein can prevent lean loss?

Point is the aim is to lose FAT not weight (per-say).

When cutting your body must compensate for the lack of energy by breaking down fats in adipose tissue and proteins in muscle tissue so it can be used in synthesizing glucose which is then used for energy. By making sure your body has proteins constantly in the blood stream your body will be less likely to go to the muscle tissue therefore using the proteins in the blood stream and adipose tissue for energy. You should also make sure you keep up with the weight training and at the very least consume 1g of protein per pound of body weight, aim for 1.5g.

Cutting Mad


When cutting your body must compensate for the lack of energy by breaking down fats in adipose tissue and proteins in muscle tissue so it can be used in synthesizing glucose which is then used for energy. By making sure your body has proteins constantly in the blood stream your body will be less likely to go to the muscle tissue therefore using the proteins in the blood stream and adipose tissue for energy. You should also make sure you keep up with the weight training and at the very least consume 1g of protein per pound of body weight, aim for 1.5g.

So based on that..... wouldn't it be better if i eat tuna (lots of protien and zero carbs in them) before my "unfuelled" AM cardio?
 
when looking for energy, dosen't the body use the muscle for it first??
 
 

It entirely depends on the type of cardio.

To some it up in a few words. High intensity cardio recruits fast twitch fibres which need a quicker source of energy than fat therefore proteins will be used. Low intensity cardio recruits slow twitch fibres which is better at oxidating fats and the adipose tissue will be used as the main source of energy. High intensity morning cardio should not be done on an empty stomach. Low intensity morning cardio should be done on an empty stomach so the body will use the adipose tissue as a source of energy rather than glycogen and proteins in the blood stream.

Cutting Mad


It entirely depends on the type of cardio.

To some it up in a few words. High intensity cardio recruits fast twitch fibres which need a quicker source of energy than fat therefore proteins will be used. Low intensity cardio recruits slow twitch fibres which is better at oxidating fats and the adipose tissue will be used as the main source of energy. High intensity morning cardio should not be done on an empty stomach. Low intensity morning cardio should be done on an empty stomach so the body will use the adipose tissue as a source of energy rather than glycogen and proteins in the blood stream.

Okay, so on the  treadmill machine i should use the "burn fat" option rather than the "cardio" options? (there is no low intensity option or naything like that)

Keep protein high throughout your cut and drop carbs gradually as weight loss will get harder, when its gets harder you drop carbs and can increase the amount of cardio you do.

Carbs will help fuel your session so use it around training, eg pre wo, post wo.

Hawar

Cutting Mad


It entirely depends on the type of cardio.

To some it up in a few words. High intensity cardio recruits fast twitch fibres which need a quicker source of energy than fat therefore proteins will be used. Low intensity cardio recruits slow twitch fibres which is better at oxidating fats and the adipose tissue will be used as the main source of energy. High intensity morning cardio should not be done on an empty stomach. Low intensity morning cardio should be done on an empty stomach so the body will use the adipose tissue as a source of energy rather than glycogen and proteins in the blood stream.

Okay, so on the  treadmill machine i should use the "burn fat" option rather than the "cardio" options? (there is no low intensity option or naything like that)

Hard to say as each machine's settings differs, basicaly stay below 120bpm and you will use adipose tissue as your main energy source.

I prefer to keep my carbs low most of the time, it just suits me personally.  Too many carbs and I feel tired, bloated and sluggish.  Works for me!

Cutting Mad

Hawar

Cutting Mad


It entirely depends on the type of cardio.

To some it up in a few words. High intensity cardio recruits fast twitch fibres which need a quicker source of energy than fat therefore proteins will be used. Low intensity cardio recruits slow twitch fibres which is better at oxidating fats and the adipose tissue will be used as the main source of energy. High intensity morning cardio should not be done on an empty stomach. Low intensity morning cardio should be done on an empty stomach so the body will use the adipose tissue as a source of energy rather than glycogen and proteins in the blood stream.

Okay, so on the  treadmill machine i should use the "burn fat" option rather than the "cardio" options? (there is no low intensity option or naything like that)

Hard to say as each machine's settings differs, basicaly stay below 120bpm and you will use adipose tissue as your main energy source.

bpm? is that the heart rate? because everyone is different, no?

 
I always thought in high intensity cardio carbohydrates/glucose, was utilised as an energy source. Rarely does the body rely on proteins for an energy source unless in terms of starvation etc
 
Obviously muscle is broken down during workout (somewhat) but not necessarily to fuel the body, if adequates carbs are availiable.
 
It comes as no suprise to me that people who only use a high intensity spinning class 3 x per week for weight loss do not succeed.
 
 

Hawar

Cutting Mad

Hawar

Cutting Mad


It entirely depends on the type of cardio.

To some it up in a few words. High intensity cardio recruits fast twitch fibres which need a quicker source of energy than fat therefore proteins will be used. Low intensity cardio recruits slow twitch fibres which is better at oxidating fats and the adipose tissue will be used as the main source of energy. High intensity morning cardio should not be done on an empty stomach. Low intensity morning cardio should be done on an empty stomach so the body will use the adipose tissue as a source of energy rather than glycogen and proteins in the blood stream.

Okay, so on the  treadmill machine i should use the "burn fat" option rather than the "cardio" options? (there is no low intensity option or naything like that)

Hard to say as each machine's settings differs, basicaly stay below 120bpm and you will use adipose tissue as your main energy source.

bpm? is that the heart rate? because everyone is different, no?

Your heart rate should stay lower than 120bpm for low intensity cardio however this is a rough guideline.

I found this post and thought i would post it, take what you want from it and make up your own mind up.

The "fat burning zone" is a bit of a misconception.  When you exercise, a certain percentage of your energy will come from fat.  The easiest way to explain how this relates to HR and calorie burn is by example:

Let's say you are in the HR zone in which you burn 50% of your calories from fat for 30 minutes, and you burn a total of 200 calories, 100 of those will be fat calories.  But, if in that same 30 minutes you are in a higher HR zone, you are going to burn more overall calories, say 350, but only 30% come from fat (126).  Well, in the higher zone you have not only burned more calories overall, but more fat calories too.

Ref - http://caloriecount.abo...te-fat-burn-zone-ft28756

lee1


 
I always thought in high intensity cardio carbohydrates/glucose, was utilised as an energy source. Rarely does the body rely on proteins for an energy source unless in terms of starvation etc
 
Obviously muscle is broken down during workout (somewhat) but not necessarily to fuel the body, if adequates carbs are availiable.
 
It comes as no suprise to me that people who only use a high intensity spinning class 3 x per week for weight loss do not succeed.
 
 

We are looking at the effects of unfuelled cardio on a low carb diet though. Your body won't have enough glycogen or proteins in the bloodstream to be used for the main energy source and therefore will have to look elsewhere. Low intensity cardio will use adipose tissue as the main source of energy but high intensity cardio will need a faster source such as muscle tissue.

Icemansoldier


I found this post and thought i would post it, take what you want from it and make up your own mind up.

The "fat burning zone" is a bit of a misconception.  When you exercise, a certain percentage of your energy will come from fat.  The easiest way to explain how this relates to HR and calorie burn is by example:

Let's say you are in the HR zone in which you burn 50% of your calories from fat for 30 minutes, and you burn a total of 200 calories, 100 of those will be fat calories.  But, if in that same 30 minutes you are in a higher HR zone, you are going to burn more overall calories, say 350, but only 30% come from fat (126).  Well, in the higher zone you have not only burned more calories overall, but more fat calories too.

Ref - http://caloriecount.abo...te-fat-burn-zone-ft28756

I guess it comes down to your own personal goal. If you want to keep your hard earned muscle then do a longer duration of low intensity cardio than high intensity cardio so that overall you burn the same amount of fat without as much muscle loss.

Ive heard muscle loss is more likely to occur in high intensity ex than low intensity but i reckon you could get away with 1 high intensity session a week eg interval.

Cutting Mad

Icemansoldier


I found this post and thought i would post it, take what you want from it and make up your own mind up.

The "fat burning zone" is a bit of a misconception.  When you exercise, a certain percentage of your energy will come from fat.  The easiest way to explain how this relates to HR and calorie burn is by example:

Let's say you are in the HR zone in which you burn 50% of your calories from fat for 30 minutes, and you burn a total of 200 calories, 100 of those will be fat calories.  But, if in that same 30 minutes you are in a higher HR zone, you are going to burn more overall calories, say 350, but only 30% come from fat (126).  Well, in the higher zone you have not only burned more calories overall, but more fat calories too.

Ref - http://caloriecount.abo...te-fat-burn-zone-ft28756

I guess it comes down to your own personal goal. If you want to keep your hard earned muscle then do a longer duration of low intensity cardio than high intensity cardio so that overall you burn the same amount of fat without as much muscle loss.

been reading this thread with great interest as im on a low carb diet and hi cardio workout and now have a question i was lead to believe that the idea of taking protein drink was so you can do either hi or low cardio and not loose much muscle


sorry if its a silly question but getting a bit confused

matt

I was going to mention keeping protein high should surely allow you to do a little high intensity exercise. I think keeping protein high is more geared towards saving muscle as your in a calorie deficit.