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Cardio for fat loss

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Lewis_82
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2007/06/14 13:06:00 (permalink)
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Cardio for fat loss

I am 24 about 6'2" and am around the 98kg (15 and a half stone) mark, with between 15-20% body fat.

I wouldn't mind trimming down a bit whilst not really wanting to go below 15 stone.

I train 4 or 5 days a week and do cardio 3 or 4 times.

I am under no illusion that u can lose fat loss with out losing a little muscle loss as well.

I have been advised by a gym instructor & show competitor that that to focus on fat loss and minimise muscle loss, to undertake low intensity cardio for 25-30 mins 3 or 4 times a week.
This will be setting the treadmill to a high incline and performing brisk walking. I just wanna know if this has any merit?Or if i should do interval training?

Opinions please
#1

15 Replies Related Threads

    shed
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    RE: Cardio for fat loss 2007/06/14 14:40:55 (permalink)
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    This subject has been debated many times here on MT. Without wanting to start a debate, I think the majority of people agree that low intesity cardio first thing in morning on empty stomach for 30-40 minutes is the way to go for fat loss.
    #2
    Lewis_82
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    RE: Cardio for fat loss 2007/06/14 15:12:06 (permalink)
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    Thanks a lot
    #3
    OoOGazOoO
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    RE: Cardio for fat loss 2007/06/15 11:30:41 (permalink)
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    40-45 mins even better.

    #4
    buzzer
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    RE: Cardio for fat loss 2007/06/20 10:55:17 (permalink)
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    Getting rid of stubborn bodyfat - by Lyle McDonald

    Without going into the brutally long and complicated mental computations that led me to this (and I'm still working on the overall scheme), here's my current thoughts on how to approach it.

    First and foremost, this is one of the places where morning/pre-breakfast cardio is probably crucially important.

    An hour or two before cardio, take 200 mg caffeine with 1-3 grams of L-tyrosine (NO ephedrine).

    There are two segments to the cardio:

    - The first segment is for mobilization, to get those stubborn fatty acids out of the fat cell.
    - The second segment is the oxidation part, to burn them off in the muscle.

    For the first segment of the cardio, use a machine that you don't normally use. So if you normally do the treadmill, do the first segment on the stairmaster or bike or something. Just make it different.

    First segment:
    warmup: 3-5 minutes
    go hard: 5-10 minutes. I mean hard, as hard as you can stand for the entire time. This will NOT be fun on lowered blood glucose. I've considered putting intervals here but haven't found the data I need to make up my mind. If you do intervals, go something like 5X1' all out with a 1' break (10' total intervals)

    Rest 5', just sit on your butt, drink water, try not to puke.

    Go to your normal cardio machine. Do at least 30 minutes at moderate/high moderate intensity (below lactate threshold but decent intensity). I'd say 45' maximum here but I'm still making up my mind and looking at data.

    Go home, and wait and hour before having a small protein meal (25-50 grams or so). No dietary fat. 2-3 hours later, go back to normal diet eating. Your daily calories shouldn't be any different than they were already, they are just distributed differently, you only have 100-200 immediately after cardio, and then the rest afterwards.

    I'd do that maybe 3 days per week to start, and see what happens.

    Why this works

    To get stubborn fat mobilized, you have to overcome a fairly severe resistance in terms of both blood flow and lipolysis, this requires very high concentrations of catecholamines (adrenaline/noradrenaline). Sadly, jacking up levels of catecholamines (necessary for mobilization) limits burning in the muscle which is why you follow the high intensity with low intensity.

    Basically, you jack up levels to get the fat mobilized, and then let them fall so that the fatty acid can be burned in the muscle.

    I have a study showing that Ephedrine before intense activity lowers the catecholamine response, that's the reason for avoiding it. Studies also show a lower than normal catecholamine response as people adapt to a given type of cardio; doing a different machine will result in a higher catecholamine response than you'd other wise get.

    The bigger problem with stubborn fat has to do with:

    - Blood flow to the fat cells: which is typically very low, odds are your butt is cold to the touch compared to other areas of your body
    - It's harder to mobilize: both because of impaired blood flow, and because of adrenoceptor issues.

    Oral yohimbe (0.2 mg/kg) can be effective when used over the long term. Don't take it within 3-4 hours of taking ephedrine, and start with a half-dose to assess tolerance (some people get really freaky responses from it). IF you can find pharmaceutical yohimbine, it's far far better than the herbal version (and most of the herbal versions are crap, the only one I trust is Twinlab Yohimbe Fuel).

    Taking the yohimbe with caffeine prior to morning cardio does seem to help with very stubborn fat.
    #5
    mo041
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    RE: Cardio for fat loss 2007/06/20 13:27:41 (permalink)
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    wait and hour before having a small protein meal (25-50 grams or so).


    Would you not recommend a meal straight after cardio, in my case minutes?
    #6
    OoOGazOoO
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    RE: Cardio for fat loss 2007/06/20 13:33:51 (permalink)
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    Eat after cardio, no need to wait an hour.
    #7
    buzzer
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    RE: Cardio for fat loss 2007/06/20 14:41:42 (permalink)
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    ORIGINAL: OoOGazOoO

    Eat after cardio, no need to wait an hour.

    not my quote lyle macdonalds,but if you know more than him
    #8
    mo041
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    RE: Cardio for fat loss 2007/06/20 14:51:04 (permalink)
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    I don't see the point in waiting an hour, especially if its am fasted cv were you havn't eaten for at least 7 hours.
    #9
    OoOGazOoO
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    RE: Cardio for fat loss 2007/06/20 15:10:09 (permalink)
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    I dont know more than Lyle but i dont see the point in waiting an hour, especially if it is steady state cardio.
    #10
    buzzer
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    RE: Cardio for fat loss 2007/06/21 10:32:21 (permalink)
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    ORIGINAL: OoOGazOoO

    I dont know more than Lyle but i dont see the point in waiting an hour, especially if it is steady state cardio.




    its not
    First segment:
    warmup: 3-5 minutes
    go hard: 5-10 minutes. I mean hard, as hard as you can stand for the entire time. This will NOT be fun on lowered blood glucose. I've considered putting intervals here but haven't found the data I need to make up my mind. If you do intervals, go something like 5X1' all out with a 1' break (10' total intervals)

    Rest 5', just sit on your butt, drink water, try not to puke.

    Go to your normal cardio machine. Do at least 30 minutes at moderate/high moderate intensity (below lactate threshold but decent intensity). I'd say 45' maximum here but I'm still making up my mind and looking at data.
    post edited by buzzer - 2007/06/21 10:33:43
    #11
    Banamofo31
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    RE: Cardio for fat loss 2007/06/26 05:17:24 (permalink)
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    What exactly is 'Lactate threshold'???
    #12
    Franky
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    RE: Cardio for fat loss 2007/06/26 10:38:36 (permalink)
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    why is everybody so keen on low intensity cardio when there is so much evidence and so many experts recommending high intensity interval training for the most efficient fat loss while preserving lean body mass. myself personally, i've tried both and can vouch for the fact that hiit is far more effective for fat loss. steady state did very little for me as compared to hiit. for those who haven't really tried hiit, just type it into google and read a few of the articles that come up.

    i don't have a signature.
    #13
    Integra
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    RE: Cardio for fat loss 2007/06/26 18:26:53 (permalink)
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    ORIGINAL: Franky

    why is everybody so keen on low intensity cardio when there is so much evidence and so many experts recommending high intensity interval training for the most efficient fat loss while preserving lean body mass. myself personally, i've tried both and can vouch for the fact that hiit is far more effective for fat loss. steady state did very little for me as compared to hiit. for those who haven't really tried hiit, just type it into google and read a few of the articles that come up.


    Its been done to death Franky

    Both modes of cardio have their own fans so lets just leave it at that
    #14
    Franky
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    RE: Cardio for fat loss 2007/06/26 18:58:53 (permalink)
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    ORIGINAL: Integra


    ORIGINAL: Franky

    why is everybody so keen on low intensity cardio when there is so much evidence and so many experts recommending high intensity interval training for the most efficient fat loss while preserving lean body mass. myself personally, i've tried both and can vouch for the fact that hiit is far more effective for fat loss. steady state did very little for me as compared to hiit. for those who haven't really tried hiit, just type it into google and read a few of the articles that come up.


    Its been done to death Franky

    Both modes of cardio have their own fans so lets just leave it at that

    thanks for the heads up integra. i've been browsing the forum some more and i see what you mean. i still disagree with the low intensity steady state fans though .
    post edited by Franky - 2007/06/26 19:01:02

    i don't have a signature.
    #15
    kinglean
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    RE: Cardio for fat loss 2007/06/26 22:22:41 (permalink)
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    ORIGINAL: Franky


    i still disagree with the low intensity steady state fans though .



    Its OK mate, we will let you.
    #16
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