cardio for weight loss

[cobyguy]

All of a sudden I am starting to notice some weight loss. After about 2 and half months of busting my balls and not moving more than a pound or two on the scale, this past week I dropped 5 pounds. Not much has changed with my routine, though I did change the eliptical trainer from the Lifefitness one to the Arc Trainer. Also, put a little more meat and veggies in the diet, but not an excessive amount.

So, what do you think happened?

Sounds like you are replacing fat with muscle- thats a good thing- get off the cardio machines if you are trying add more muscle. The weight falling off now is muscle weight. Initially you gained some mule probably in you legs. That extra muscle will burn the fat as energy. But there cmes a point with excesive cardio that the body goes into stress mode and starts eating itself alive. Once its finished you will be left with reduced muscles cover in the remaining fat. You have to build muscle and maintain said muscle. Only do the cardio as a warm up. Never for long duration -multiple days. Keep eating lots of lean protein, fresh/frozen veggies, whole grains....very little alcohol. No sugars....stay away from anything ending "-ose". sucrose, fructose, maltose, lactose, in that order!

 

[tjcny]

Sounds like you are replacing fat with muscle- thats a good thing- get off the cardio machines if you are trying add more muscle. The weight falling off now is muscle weight. Initially you gained some mule probably in you legs. That extra muscle will burn the fat as energy. But there cmes a point with excesive cardio that the body goes into stress mode and starts eating itself alive. Once its finished you will be left with reduced muscles cover in the remaining fat. You have to build muscle and maintain said muscle. Only do the cardio as a warm up. Never for long duration -multiple days. Keep eating lots of lean protein, fresh/frozen veggies, whole grains....very little alcohol. No sugars....stay away from anything ending "-ose". sucrose, fructose, maltose, lactose, in that order!

Thanks for the advice. A lot of professional fitness "gurus" I have been reading lately seem to be dead set against cardio as well. Yet on every site you will see lenghtly disucssions on cardio and how it should be part of everyone's exercise routine. Quite frankly, it is very confusing to a realative novice. Who do we believe?

 

[Lifterforlife]

Cardio should be part of your regimine, it does not have to be for weight loss. For instance, I am very happy with my leaness, but I do some cardio simply for cardiovascular fitness.(the heart is a pretty important muscle )

But, always on opposite days of weight training. Eat well before and after and you will be fine.

 

[tjcny]

Cardio should be part of your regimine, it does not have to be for weight loss. For instance, I am very happy with my leaness, but I do some cardio simply for cardiovascular fitness.(the heart is a pretty important muscle )

But, always on opposite days of weight training. Eat well before and after and you will be fine.

How much and what types of cardio do you recommend?

 

[Lifterforlife]

I mix it up. Just go with the gut. Alot of it is longer duration type, but also a 20 minute HITT session periodically to really get the blood flowing.

I do protein/fats pre, and then my next regularly scheduled meal next. I treat it just like a weight session, but no pwo shake(simple carbs).

 

[mikevegas]

Since you are not trying to go pro, don't worry so much about detailed fat burning, just keep busy as much as possible. If the diet is in order, then all cardio will help. Depending on the weather, I bike, hike, ski, snowshoe, rollerblade, swim, anything I enjoy. I put in about an hour of each activity, once or twice a day time permitting. At 36, I'm usually around 15% fat in the winter, and 10% fat in the summer, and have no problems maintaining this with a solid diet plan, but always throw in some cheat food each day around it for sanity.

 

[cobyguy]

Thanks for the advice. A lot of professional fitness "gurus" I have been reading lately seem to be dead set against cardio as well. Yet on every site you will see lenghtly disucssions on cardio and how it should be part of everyone's exercise routine. Quite frankly, it is very confusing to a realative novice. Who do we believe?

First off believe what your body in telling you- what its responding to....some cardio will be benifitial. But these 1-1.5 hr high intensity sessions every day are not going to cut you up if you already carry a large % of body fat over on undeveloped muscle frame. Thing of it as a bulking phaze and then a cardio phaze- YOU CAN NOT do both simultaneously!!!!!!

You MUST build the muscles 1st, then use that new muscle development to help elevate your metabolism. AFTER 8-12 week muscle bulding program- then start a cutting up program. Thats when you can add the additional cardio. (a note on cardio/heart rate- next time you are weight lifting- doing something very heavy- like squats- check your pulse after a set. I can bet your heart is beating at close to the "fat burning" range of about 144-160 beats per minute. Your muscles are exerting force and the heart in beating fast- Isn't that the same thing that happens on a tread mill? )

Your cardio/cutting phase should last another 8-12 weeks- cardio mixed with high reps lower weight, bungee cords, calisthenics (sp), everything you can do through out the day to get your metabolism elevated...I park my car in the furthest parking spots from anywhere I have to drive to and them trot to the buliding I have to go to. Even when i'm walking around a supermarket, mall, campus, down the street, I walk very briskly like I'm always late for something. . It looks stupid but I look great....If you have a desk job. Take 10 minute breaks every hour and go trot the stairs in your building or go walk around the block. Hell the smokers ALL take a ten minute break to FUCK up their lives. You should certainly do it to help yours!!!!!

Heres' a good one...its wintertime now. Turn your thermostats down so that you always feel coooler than you're used to (not freezing to death ) but just above a chill. Don't pile on extra clothers though. ( you'll save money on utilities too.)You will get used to the feeling and your body will adapt by turning up the inner furnace. Your body also wants to increase its fat stores in the fall and winter but I truely think that by staying active while staying colder you will counter act this effect. Think of what other mammals do in the winter...bears, marmotts, muskrats, beavers, rats, etc....all eat like crazy in the autumn and early winter only to hybernate during the winter untill spring.(sound like anyone you know?-most of my family...) Wolves, otters, foxes, Pumas, bobcats- all stay active during the winter. I expect our ancestors who evolved just before and during the last ice age acted more like bears and beavers- storing up large supplie of fat and sleeping most of the winter. But would you rather look like a beaver or a Puma?

So stay active, stay intence and creatively burn more calories. Basicallly anything you can do to increase your metabolic rate. Even small amounts over time will make a difference. You ever see a fat hyperactive person?

Lay off the simple carbs- green veggies and lots of protien.. lots of water....be patient but you will get feed-back from you friends. Then go back on a bulking phaze for 8-12 weeks, keep up the intensity of the weight training but lay off the cardio. Make your heart and muscles workind hard by training them......And don't forget to rest....coast for few days if you get unbearably sore- but keep the muscles moving....stretch- walk, do yoga, ti chi, stretching.....don't let the body get complascent....or your brain for that matter...Kill your TV...and x-box.....PEACE, harmony, contentment...

 

[scout69]

Cut Carbs, And do Cardio twice a day, Once in the Morning before you eat, This will help burn Fat faster because Cardio later in the day you have to burn all the Calories off you ate threw the day, In the morning your pretty much burning fat from the Door..

 

[sonic_death_monkey]

it's about time to start riding the elliptical runner again