can we shed some light on cardio for fat burning?

[graciekiller]

I just read through a recent thread about when would be best to do cardio and there seems to be all kinds of opinions. Maybe we can discuss some of them here?

What is better for fat burning>? slow long cardio or HIIT cardio?

Is a calorie burned the same no matter how you do it? Sleeping, running, walking, swimming?

 

[Stryker1992]

I just read through a recent thread about when would be best to do cardio and there seems to be all kinds of opinions. Maybe we can discuss some of them here?

What is better for fat burning>? slow long cardio or HIIT cardio?

Is a calorie burned the same no matter how you do it? Sleeping, running, walking, swimming?

It is all based on the krebs cycle and energy sources. In terms of burning fat you want to remain in an aerobic burning zone usually between the 55 to 70 % range of you maximal heart rate. This allows your body to utilize energy from the krebs cycle...based more on "fat" as opposed to phosphocreatine stores or anaerboic glycolysis...

I suggest getting a heart rate monitor is you are serious....

 

[Nelson Montana]

It is all based on the krebs cycle and energy sources. In terms of burning fat you want to remain in an aerobic burning zone usually between the 55 to 70 % range of you maximal heart rate. This allows your body to utilize energy from the krebs cycle...based more on "fat" as opposed to phosphocreatine stores or anaerboic glycolysis...

I suggest getting a heart rate monitor is you are serious....

That is correct -- according to the book. But in my experience (which is over several decades of studying this stuff) I've found it to be untrue in the real world.

There is ZERO evidence that this is the case. It is something that is pure speculation and parroted by "personal training" organizations.

One thing is certain. Burning more calories than you ingest will make you lose weight. The key is to maintain as much muscle while you do it. And aerobics burn muscle.

 

[Stryker1992]

That is correct -- according to the book. But in my experience (which is over several decades of studying this stuff) I've found it to be untrue in the real world.

There is ZERO evidence that this is the case. It is something that is pure speculation and parroted by "personal training" organizations.

One thing is certain. Burning more calories than you ingest will make you lose weight. The key is to maintain as much muscle while you do it. And aerobics burn muscle.

Bro...I am not sure what to say but every physiology course I took discussed it this way. I did not get this from a personal trainer manual....

I do think calories in versus calories out completely matters but I know professional athletes...endurance athletes train on these principles i.e. runners, bikers, etc. You can also train your body to increase lactate threshold and utilize sodium bicarbonate buffering to increase anaerobic glycolysis and short duration high intensity output. I have done it.

 

[graciekiller]

. You can also train your body to increase lactate threshold and utilize sodium bicarbonate buffering to increase anaerobic glycolysis and short duration high intensity output. I have done it.

I am really intrigued by this. Can you point to me or link me somewhere where I can read upon this? Ive always gone by the old school "no pain no gain" theory when it comes to increasing anaerobic levels especially with grappling. Im wondering if there are other ways to increase this rather than going til you puke. I hope that made sense.

 

[RADAR]

morning cardio on an empty stomach 10 hrs after your last meal has always worked for me, the body has no choice but to dip into fat stores for fuel and does a hatchett job on body fat!

Tried and proven for over 35 yrs!

 

[stevesmi]

I just cut 2% body fat in 3 weeks. lost about 7.5 pounds.

what I did was reduce my food portions, and I did some light cardio... half mile every other day.

the key though is reduction in food intake and what you eat as well.

to answer your question I would say long, slow, distance will burn away fat and muscle the best. as a former endurance runner i would run 35-45 miles per week. I was 6% body fat, and just 135 pounds at my peak.. I also was on a very very strict catabolic diet.

 

[mini_hulk]

I am really intrigued by this. Can you point to me or link me somewhere where I can read upon this? Ive always gone by the old school "no pain no gain" theory when it comes to increasing anaerobic levels especially with grappling. Im wondering if there are other ways to increase this rather than going til you puke. I hope that made sense.

]
Some support on bicarbonate buffering and acid-base balance.

 

[gymjunkie09]

morning cardio on an empty stomach 10 hrs after your last meal has always worked for me, the body has no choice but to dip into fat stores for fuel and does a hatchett job on body fat!

Tried and proven for over 35 yrs!

this, I suggest just focusing on weight training and diet first and when results stall out then throw 2-4 days 30min a.m. fasted cardio in. And decrease calories and increase cardio as needed until you reach your goal. The less cardio the better if you care about maintaining muscle mass, cutting slowly is the best way to cut from my experience

 

[CSB]

interesting

heres my 2 cents

when i diet down i use cardio, usually moderate cardio in the am heartrate 120-135bpm 45-50min long, usually done fasted

it works well for me, i am on carbs though although low carbs 30g-140g depending on the day

now its a hotly debated subject,cardio , gurus, like chris aceto who has assisted the likes of jay cutler etc does not like cardio and believes in diet and weight training alone, that said many of his athletes use cardio, and if he feels its needed he suggests fasted cardio 45min moderate intensity

he once mentioned, when arnold was asked if he did cardio, arnold basically just said no, why lol


and i think there in lies the answer , dial in your diet and weight training, and use whatever cardio you please to ASSIST your fatloss from there , how much, when , fasted, not fasted i think is largely dependent on ones diet, carb based approach then i think HITT or long distance both beneficial, if no carb keto style, then i back low duration low intensity