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Cardio Tip BF%

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by9468840
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2003/10/26 05:33:43 (permalink)

Cardio Tip BF%

hello guys..

I have been trying to reduce my BF% from %13.9% to my final goal 8-7%.
I have a good setup diet and I planned my cardio as small 30 min sessions, 5-6 times a week where I can burn up to 400 calories per session. after 2 months, I only could drop to 13.5%!

Then I made a change in my cardio plan and switched to LONG 60-65 minute sessions for only 3-4 days a week. You need to have a day rest after long cardio sessions so keeping at 3-4 times a week is fine. I burnt around 800-850 calories per session. I kept my protein intake at about 300-320gr per day and carbs at 120-140 grs per day.

In 6 weeks I dropped from 13,9% to 12.4% which is 1.5% loss in just 6 weeks. I did not loose any lean muscle mass, my water level stayed same and lost just FAT. SO the key is make your CARDIO sessions AS LONG AS POSSIBLE no matter what speed you do.

FitnessEX mag. says, you only burn 35% of fat in your fat cells after 30 mins cardio but after 60 minutes Iwill have already burnt %85-90 of fat in your fat cells!!

take care
#1

18 Replies Related Threads

    gymbabeliz
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    RE: Cardio Tip BF% 2003/10/26 09:27:49 (permalink)
    or could the key be... CHANGE!!!

    i really believe either can be effective. If you reach a plateau in one, try the other.



    #2
    Rhino
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    RE: Cardio Tip BF% 2003/10/26 09:40:47 (permalink)
    agree with Gbl.

    30 mins 3 times per week at moderate intensity works well for me, but i do like to throw in some longer sessions when i have a little extra time.

    Variation is the key.
    #3
    BruBakers
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    RE: Cardio Tip BF% 2003/10/26 10:16:57 (permalink)
    so how many pounds did you lose?
    #4
    by9468840
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    RE: Cardio Tip BF% 2003/10/26 18:33:57 (permalink)
    I lost exactly 3 pounds. BF reduced to 12,4% from 13,9%
    The amount of fat I lost is exactly 3 pounds aswell. The best reducing BF% diet is the one where you can rise your lean mass, keep water level constant and loose FAT. Remember, doing 3-4 LONG SESSIONS of cardio is the key. I tried burning atleast 700-750 calories per session.

    #5
    Yib
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    RE: Cardio Tip BF% 2003/10/27 02:11:32 (permalink)
    i thought it depended on the person and stuff, the key isnt to do 3-4 LONG SESSIONS, im not saying it doesnt work, but it probly wont work forever cuz your body will just reach a plateau as was mentioned. you have to change it from time to time, thats wut i do and it works fine...
    #6
    CheekyChappie
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    RE: Cardio Tip BF% 2003/10/27 10:03:13 (permalink)
    OK so before you were doing 5-6 sessions per week at 400 cals per session. This comes to 2000-2400 calories burnt a week.

    Afterwards you changed to 3-4 sessions of 800-850 cals per session. This means you may have burnt up to 3400 calories a week. This is about 1000 calories more than you were burning before. Over the course of 6 weeks this would mean you burnt an extra 6000 calories which is just shy of 2lbs of fat (3500cals per pound)

    So I really don't see there is anything to explain here?! You were doing more cardio and you lost more weight.

    Also how can you say you dropped from 13.9% body fat to 13.4%? Please let me know what equipment you could measure body fat this accurately on and I will rush out and buy one!
    #7
    by9468840
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    RE: Cardio Tip BF% 2003/10/27 11:41:01 (permalink)
    I dropped from 13,9% to 12,4% not 13,4%.
    I go to a professional diet planner to measure by BF accurately. They use a special electronic device that pass a current through your body. The fat, protein and water has different specific conductivities of electricity. SO with the help of the current flowing through your body, the device measure the portion its conducted and finds out your actual fat percentage according to your weight. It gives out the most accurate results ever than a body clipper.

    You are probably right with the total amount of calories I lost but what ý was trying to say is that LONG SESSIONS help burn off fat more faster and easier. You can reduce BF by 1% only in 3 months by doing small 20min sessions but with big 60min sessions, you burn fat at TOP RATE.

    Science says, after 60 minutes of cardio yoU'll have burnt 85% FAT in your fat cells but 20-30 minutes only burn %30 fat in the cells.
    #8
    ozzy
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    RE: Cardio Tip BF% 2003/10/27 12:10:40 (permalink)
    quote:
    Originally posted by by9468840

    I dropped from 13,9% to 12,4% not 13,4%.
    I go to a professional diet planner to measure by BF accurately. They use a special electronic device that pass a current through your body. The fat, protein and water has different specific conductivities of electricity. SO with the help of the current flowing through your body, the device measure the portion its conducted and finds out your actual fat percentage according to your weight. It gives out the most accurate results ever than a body clipper.


    This method is still not 100% accurate and is not the best way to measure body fat. All this will serve to do is provide a rough idea of what you are. Variables such as levels of dehydration will effect the results of this method.

    quote:
    You are probably right with the total amount of calories I lost but what ý was trying to say is that LONG SESSIONS help burn off fat more faster and easier. You can reduce BF by 1% only in 3 months by doing small 20min sessions but with big 60min sessions, you burn fat at TOP RATE.

    Science says, after 60 minutes of cardio yoU'll have burnt 85% FAT in your fat cells but 20-30 minutes only burn %30 fat in the cells.




    This is also dependant on the current state of your body, but i would tend to agree. The reason is because of your glycogen levels. If you do cardio at a separate time of day to weights then your body's main fuel source will glycogen in the blood and muscles. After the first 20-25 mins of exercise your body should have consumed the current glycogen levels in the body and then moved onto the next most abundant fuel source. Fat cells. So, in a way at 40-50 mins your body will be burning high amounts of fat, but also high amount of muscle because you are in an extremely catabolic state with high cortisol levels.

    It is swings and roundabouts really. I think both short and long cardio training serves it purposes.
    #9
    by9468840
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    RE: Cardio Tip BF% 2003/10/27 13:02:29 (permalink)
    well.. ok than tell me how you guys measure the BF% exactly?
    If my pro diet planner is wrong how can I make sure of my BF%?
    #10
    jdhar
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    RE: Cardio Tip BF% 2003/10/27 13:36:20 (permalink)
    quote:

    This is also dependant on the current state of your body, but i would tend to agree. The reason is because of your glycogen levels. If you do cardio at a separate time of day to weights then your body's main fuel source will glycogen in the blood and muscles. After the first 20-25 mins of exercise your body should have consumed the current glycogen levels in the body and then moved onto the next most abundant fuel source. Fat cells. So, in a way at 40-50 mins your body will be burning high amounts of fat, but also high amount of muscle because you are in an extremely catabolic state with high cortisol levels.



    Fair enough, but are you taking into account pre-workout nutrition. Lets say Whey w/ Glutamine is consumed before a long duration (60 mins) cardio session, do you think that a lot of muscle will be burnt? I ask because I have been contemplating HIIT vs. Traditional style of cardio recently, the reason being HIIT is just too hard to do in a gym - I always thought traditional was a safe bet.. all the pro's used to do it, and the 'fat burning zone' was a well researched topic.
    #11
    ozzy
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    RE: Cardio Tip BF% 2003/10/27 14:11:36 (permalink)
    by9468840 - I didn't say he was wrong, i just said that the method used for measuring fat is inaccurate to a degree. It is still a valid method of checking and monitoring progress etc, but it is not the definitive. It will give you an idea so there is no problem with you using this method. You just have to make sure that all conditions are as close as possible each time you get measured. Ie hydration levels.

    Here is an article that may interest you.
    http://www.muscletalk.co.uk/article-body-composition.asp

    Jdhar - Muslce will be burnt doing cardio. That is a fact. Your nutrition just determines how much and to what extent it is maintained by replacing nutrients for that purpose. Just saying that i had whey and glutamine before i ran is not going to stop you burning muscle. You just minimise the damage.

    HIIT is good, but i do not believe it should be your sole cardio method. Same as i do not believe that there should be 1 sole method of training for any target. Use it as 1 tool of many. Do HIIT a couple of times a week on the street. For example. Using a street lit road is ideal. You can use the lamp posts as your measurements. Sprint the distance between 2, then walk the distance between 2. Mix it up for best results IMO.
    #12
    Funtime
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    RE: Cardio Tip BF% 2003/10/27 16:15:20 (permalink)
    by9468840, the test that your pro diet planner is BIA (bioelectrical impedence analysis), I agree with ozzy the fact that this test isn't as accurate as you may first think, it's been said to be approx 10% on each reading. But this can be said about nearly every test if not done properly. The ACSM layed out some guidelines for a more accurate reading:
    No food for 2 hours or water before the test
    No caffeinated beverages
    No alcohol for 48 hours before the test
    No exercise for 24 hours before the test
    This is best performed at the same time of the day, preferable the morning so the conditions are the same each time, reducing the likelyhood of mistakes. If skin calipers are done correctly in the right anatomical positions then it is more accurate. If you want the gold star test, the big boy then it's hydrostatic weighing (i.e. weighing in water).
    #13
    by9468840
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    RE: Cardio Tip BF% 2003/10/27 18:02:43 (permalink)
    Funtime - I know all those rules which you must obey before getting your BF% measured with that device I mentioned before. I carefully follow the rules and have measurement done at same hour on morning, every month or two. Well some people say the device is misleading or not accurrate but Ive seen numbers like 22%BF on it.. and now 12.4%. At least it gives me a referance. This value can be possible +-%1 error but referring to it, shows an amount of net 8-9% reduction in BF. HOW and WHERE YOU DO HYDROSTATIC WEIGHING??

    ozzy- I know muscle is also burnt during intense cardio but I took good amount of Glutamine + BCAA's + whey protein in my diet (aprox total 320gr protein /day). The device says my lean mass has rised to 71,9kg from 71,8kg but I lost 3lbs of fat, I did not loose muscle but gained like 100grs :)) Like I said, these numbers can be incorrect but its worth taking the device as referance.

    Now, I added a thermogenic Xenadrine EFX. Not sure how it will perform but I will test it. I lost 1,5%BF in 6 weeks WITHOUT any thermogenics used. Again, taking the same device as referance and testing on same hour under same conditions, I will test my BF% with EFX after 6 weeks and let you guys know :)

    I never do HIIT and honestly I dont know how to properly do it. Can somebody explain?
    #14
    Funtime
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    RE: Cardio Tip BF% 2003/10/28 07:01:08 (permalink)
    By9468840
    I'm not saying that it isn't an good way to get an estimate on your body fat, it's a easy-to-administer, noninvasive and safe method of assessing body composition. Well done on losing that amount of bodyfat, that's a real acheivement!.
    Hydrostatic (underwater) weighing is a measurement of whole-body density, using the ratio of body mass to body volume. Hydrostatic weighing is based on Archimedes' principle, which states when a body is immersed in water, it's bouyed by counterforce equal to the weight of water displaced. This loss of weight in water, corrected for the density of water, enables us to calculate body volume. Unfortunately this is rather expensive, as it requires special eqiupment (in a lab) and it is rather complicated, some people also find it hard to be completely submerged in water!. Ask a university in your area (hopefully with a sports science department) to see if they have to equipment. If not the next best thing is Plethsmography (Bod Pod) which also measures body volume, but uses air instead of water displacement. It's a chamber that measures body volume by changes in pressure in a closed chamber. Possibly a better option, again try a university. I know that this is specialist equipment but if you ever get the chance to have a go, do it as it will provide a better understanding of your body composition. I hope that's some help and keep up the good work!
    #15
    symzie
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    RE: Cardio Tip BF% 2003/11/01 13:09:14 (permalink)
    Wouldn't muscle loss during cardio depend more on what you've eaten in the previous 24 hours rather than what you had just before you started the cardio?

    I can't see how in 20 - 25 minutes no matter what you've eaten, what time of day it is or how big you are is always how long it takes for the glycogen to be depleted.

    Wouldn't the amount of carbs eaten be more important than the amount of protein?
    #16
    jdhar
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    RE: Cardio Tip BF% 2003/11/01 13:23:26 (permalink)
    I can't put a number on how long it would take for glycogen depleted, but keep in mind that there is only so much glycogen that can be stored. So if I have lets say the bare minimum amount of carbs needed to fill up my glycogen stores, and someone else has as much as he can stuff his face with - we will likely both have the same amounts of glycogen in us. The difference is that with him, the excess will be converted to fat. So if you have been in a glycogen depleted state for the last 24 hours, what you have before your cardio session will definitely impact the resulting catabolism/anabolism effects. On the other hand, if you have been eating large or moderate amounts of CHO-based foods 24 hours prior, you wouldn't need anything immediately before your session. It's just you risk storing fat by doing this, which is why doing long-duration cardio in a glycogen depleted state is ideal since you can eat a small meal before hand to minimize catabolism.
    #17
    symzie
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    RE: Cardio Tip BF% 2003/11/01 14:15:16 (permalink)
    I take your point, I'm trying to say that maybe what you had after the last time you worked out in your post workout meal/shake is more important than what you have just before cardio. I can't beleive bodybuilders would want to do cardio on an empty stomach.
    #18
    Boxer
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    RE: Cardio Tip BF% 2003/11/01 19:25:03 (permalink)
    You guys are getting confused I think. Muscle can still be used for fuel whether your glycogen stores are depleted or not.
    #19
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