Fat burning: what workout works best? - Chicagoland Sportbikes
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post #1 of 41 (permalink) Old 08-16-2007, 04:01 PM Thread Starter
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Fat burning: what workout works best?

What do you guys/girls think works best for losing weight/burning fat ?:

Low-Med Intensity Cardio (aerobic)

or High Intensity Interval Training (anaerobic)


just want to see what everyone's opinion is
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post #2 of 41 (permalink) Old 08-16-2007, 04:08 PM
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man, I wish I knew. I just do it with diet, and huge amounts of meth.

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post #3 of 41 (permalink) Old 08-16-2007, 04:08 PM
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Check with a personal trainer (disclaimer), but I believe high intensity training energy will come from carbohydrate stores and low intensity training energy will come from fat primarily. Cardio and weight training FTW.

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post #4 of 41 (permalink) Old 08-16-2007, 04:15 PM Thread Starter
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Quote:
Originally Posted by chiperf View Post
but I believe high intensity training energy will come from carbohydrate stores and low intensity training energy will come from fat primarily.
that's true, but only for the timeframe of the workout. after the workout is over......

higher intensity workouts will still burn fat too, but in a lower percentage than 65% HR cardio.
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post #5 of 41 (permalink) Old 08-16-2007, 04:19 PM
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Quote:
Originally Posted by Redduck21 View Post
that's true, but only for the timeframe of the workout. after the workout is over......

higher intensity workouts will still burn fat too, but in a lower percentage than 65% HR cardio.
Right, so that is what I thought you needed. Anaerobic training still gives you a hell of a workout and is great for you, but is not targeting the fat stores your body has. Mainly it hits the carb stores, which is fine too, because if you don't use the carbs you have stored they will turn to fat anyway.

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post #6 of 41 (permalink) Old 08-16-2007, 04:20 PM
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Just remember that you need Oxygen in your blood to burn fat so high intensity cardio is not the best way to burn fat. You can accomplish this with a medium intensity cardio or with circuit weight training.

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post #7 of 41 (permalink) Old 08-16-2007, 04:35 PM Thread Starter
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but you also gotta remember that not all fat is burnt DURING the actual workout. if you do an anaerobic workout an burn thru your glycogen stores your body has to work overtime to replentish those. it's going to continue to break down fat/carbs/and muscle throughout the day.


I'm just interested to see what everyone thinks, not necessarily soliciting advice for my workout routine. In my opinion balance is the way to go, while I do lean a little towards the high intensity side.
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post #8 of 41 (permalink) Old 08-16-2007, 04:40 PM
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Medium intensity cardio...I have to stay within the 150-160 bpm for maximum burn. Then with some weights, you are going to continue to burn even while you are sleeping because your body is rebuilding. Get a heart rate monitor that calculates calories burned and you will be able to keep your workouts in check and be more in control of how hard you are working out. Just my

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post #9 of 41 (permalink) Old 08-16-2007, 04:49 PM
 
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don't drink pop, eat candy/crap food, or foods high in fat and exercise

that's it, there's no magic pill or workout so don't waste your money...you don't even need a gym membership, just start off by running 1 mile a day then increase the distance as a starts to become easy for you
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post #10 of 41 (permalink) Old 08-16-2007, 04:49 PM
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post #11 of 41 (permalink) Old 08-16-2007, 04:56 PM
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I'd definitely lean towards aerobic and diet.

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post #12 of 41 (permalink) Old 08-16-2007, 05:07 PM
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post #13 of 41 (permalink) Old 08-16-2007, 05:35 PM
 
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Fat burning kicks in at the right heart rate, regardless of exercise?
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post #14 of 41 (permalink) Old 08-16-2007, 06:22 PM
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Yes, but at a different rate, so it depends on your goals as to where you should be training at.

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post #15 of 41 (permalink) Old 08-16-2007, 06:34 PM
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Read Men's Health magazine High Intensity Interval training is actually the best for burning fat. Been doing it for a year and 1/2 lost 85 lbs but as everyone has said, it's a lot to do with your diet too.
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post #16 of 41 (permalink) Old 08-16-2007, 06:44 PM
 
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Quote:
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High Intensity Interval training is actually the best for burning fat.
Can you give an example of a typical HIIT workout?
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post #17 of 41 (permalink) Old 08-16-2007, 07:53 PM
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i have been batteling weight for most of my adult life. when i was younger i dropped from 235 to 155 pounds. as with most people i gained some of that weight back. i ran and lost it again, then a few years later i gained it back. i started running again and lifting a few months ago and no real weight loss. i am 39 and the old methods did not work for me any longer. i started eating less calories per day and interval training. this has worked the best for me, since my body was use to everything else i threw at it. interval training sucks but burns fat effectively.

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post #18 of 41 (permalink) Old 08-16-2007, 09:33 PM Thread Starter
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Quote:
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Can you give an example of a typical HIIT workout?
google hiit and you'll probably find thousands of them

most of them go something like this:

sprint for a while
rest for a while
repeat

the active section can be anywhere from 10 sec to 3 min
rest long enough for your HR to go down, but not below 65% HRR
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post #19 of 41 (permalink) Old 08-16-2007, 09:37 PM Thread Starter
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Quote:
Originally Posted by teebo7 View Post
Read Men's Health magazine High Intensity Interval training is actually the best for burning fat. Been doing it for a year and 1/2 lost 85 lbs but as everyone has said, it's a lot to do with your diet too.
there's a lot of studies out there that say the same thing

go to bodybuilding.com and do a search on HIIT or anaerobic fat loss
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post #20 of 41 (permalink) Old 08-16-2007, 10:22 PM
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Quote:
Originally Posted by Redduck21 View Post
there's a lot of studies out there that say the same thing

go to bodybuilding.com and do a search on HIIT or anaerobic fat loss


+1
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post #21 of 41 (permalink) Old 08-17-2007, 10:14 AM
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post #22 of 41 (permalink) Old 08-17-2007, 10:50 AM
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Diet for weight loss, exercise for fitness.
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post #23 of 41 (permalink) Old 08-17-2007, 11:04 AM
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I've always understood that maintaining your target heart rate zone for an elongated period of time burns more fat.

It really depends on if you are aiming to burn calories from fat or overall calories

"The body does burn a higher percentage of calories from fat in the 'fat burning zone' or at lower intensities. But, at higher intensities, you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight."

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post #24 of 41 (permalink) Old 08-17-2007, 11:15 AM
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If you still have your Lifetime membership, go to the trainer's desk and sign up to take the O2 fit test. It'll tell you at which heart rate you burn the most fat.

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post #25 of 41 (permalink) Old 08-17-2007, 11:18 AM
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From what I've learned from others, anaerobic training predominantly burns the calories presently in your system (ie carb stores and glycogen reserves) and then digs into your muscle for food. It gets very little from fat stores at that level. At about 65% of your max HR is where you burn the most fat calories. Most people don't really know what anaerobic is though so you must define that. Just because you can't breathe when you are on the elliptical doesn't mean you are anaerobic. My max HR is 205 and my threshhold HR for aerobic capacity is around 170. A few years ago when I didn't know all this I used to train for mountain bike racing at max pinned at the redline all the time thinking that is good. What happened is I picked up a few points of body fat and my muscle percentage went down. Now in addition to some anaerobic intervals thrown in I mostly train at just under my lactate threshhold and fat percentage has decreased and endurance has increased with muscle staying the same. Maybe it doesn't work for everybody, but it sure has for me. There is a lot of scientific research on this type of stuff, you just have to apply it to your particular situation and goals to be achieved for best results.

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post #26 of 41 (permalink) Old 08-17-2007, 11:36 AM Thread Starter
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[QUOTE=chiperf;872248Now in addition to some anaerobic intervals thrown in I mostly train at just under my lactate threshhold and fat percentage has decreased and endurance has increased with muscle staying the same. [/QUOTE]

+1

yup, that's how my workouts are setup right now.
3 days a week of hard cardio to burn max calories
2-3 days a week of high intensity circuits to shock the system

like you said, if you do too much of the anaerobic stuff you run out of carb stores and end up doing damage (burning muscle). your body burns the muscle cause it's easier to break down vs fat. now your body thinks it's starving, so it's sends the signal to increase fat reserves.
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post #27 of 41 (permalink) Old 08-17-2007, 11:50 AM
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Quote:
Originally Posted by chiperf View Post
From what I've learned from others, anaerobic training predominantly burns the calories presently in your system (ie carb stores and glycogen reserves) and then digs into your muscle for food. It gets very little from fat stores at that level. At about 65% of your max HR is where you burn the most fat calories. Most people don't really know what anaerobic is though so you must define that. Just because you can't breathe when you are on the elliptical doesn't mean you are anaerobic. My max HR is 205 and my threshhold HR for aerobic capacity is around 170. A few years ago when I didn't know all this I used to train for mountain bike racing at max pinned at the redline all the time thinking that is good. What happened is I picked up a few points of body fat and my muscle percentage went down. Now in addition to some anaerobic intervals thrown in I mostly train at just under my lactate threshhold and fat percentage has decreased and endurance has increased with muscle staying the same. Maybe it doesn't work for everybody, but it sure has for me. There is a lot of scientific research on this type of stuff, you just have to apply it to your particular situation and goals to be achieved for best results.
hahaha you said lactate

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post #28 of 41 (permalink) Old 08-17-2007, 02:12 PM
 
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but you also gotta remember that not all fat is burnt DURING the actual workout. if you do an anaerobic workout an burn thru your glycogen stores your body has to work overtime to replentish those. it's going to continue to break down fat/carbs/and muscle throughout the day.


I'm just interested to see what everyone thinks, not necessarily soliciting advice for my workout routine. In my opinion balance is the way to go, while I do lean a little towards the high intensity side.
You will burn fat either way really. It’s just a matter of what’s more effective for you. You do burn through glycogen stores, and some muscle as well. It’s simply in the targeting. I would focus on whatever your goal is though. If your goal is to lose weight then do a medium “fat burning” routine. Worst case if you really want, then at the end throw in something more intense to make yourself feel better if you’re used to high intensity. So you can do something like jog a few miles at a medium pace and then do the last quarter mile as fast as possible. But do the routine of your goal primarily if that makes sense.
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post #29 of 41 (permalink) Old 08-17-2007, 02:16 PM
 
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Read Men's Health magazine High Intensity Interval training is actually the best for burning fat. Been doing it for a year and 1/2 lost 85 lbs but as everyone has said, it's a lot to do with your diet too.
Yes, that's around too and effective. I think the idea is still similar. You're all of a sudden using a bust of energy, but before your body switches over to total glycogen usage, you stop and rest. I have read only bits and pieces on it, but it seems like the important part is also resting long enough before sprinting again.

If that looks appealing then I'd still suggest a bit of both...do 30 minutes of medium pace stair master a couple days, sprinting another day, and maybe something pure high intensity one day here or there. That is probably the most well rounded way to go about it and also less boring. It's not as much fun for most to get on the stairs for 30 mins a day, every day...most like variety and this is a nice way to get it and still have a solid routine.
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post #30 of 41 (permalink) Old 08-17-2007, 02:18 PM
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after extensive aerobic exercise, and all your fat stores are burned up, it starts to "eat" at the muscle... just look at how weak runners are!
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