Thread: advice on loosing chest fat

for me, my recovery period is very busy
by the time i record my lift in my log, add notes, swig a little water, rack my weights and pick up bigger ones...

its time to perform another set...


that being said... i cant argue that in comparison to cardio, this 90-120 second period of time would be considered rest, and that the lift itself only takes 20 seconds

I agree with the above. I time my RIs using my mp3 player. by the time I log my sets, drinking some water, and refill me bottle, it is time to hit the next set. I never really stop moving. I will pace back and forth and bounce up and down on my toes keeping blood flowing for the next set.

I have noticed myself that cutting out my long distance cardio has improved my muscle tone a good bit. Your lifting can be cardio in itself as long as you are moving from set to set quickly (i wait 90 seconds between sets).

I lost a good amount fo weight while doing LOTS of long distance cardio but once my body got down to around 12-13% body fat I was stuck there for almost two months. I was doing 45+ minutes of cardio 5-6 days a week. Then I changed it up a little bit and started doing HIIT cardio for 20 minutes a day 4 days a week. This may STILL be a little too much but I found myself dropping BF% again and was no longer stuck. Definition in my muscles has increased and I spend LESS time doing cardio.

My personal opinion? Some cardio is NEEDED, but too many people think you have to spend lots of time doing it. I would recommend doing HIIT cardio 3 days a week and that is all the cardio you need. This is just based on my personal experience. Everyone has a different body but what has worked best for me is less cardio more intensity!

Originally Posted by VanessaNicole

Aerobic activity burns more calories than weight training, especially since a majority of time spent weight training is spent recovering between sets. (And you should review your information about exercise "after-burn" as it's associated with cardio [specifically high intensity cardio] more so than with other activities.

I think you have this backwards. I have always read that weight training spikes your metabolism for a longer period of time after a workout then a session of cardio. So the after effect of weight traning ends up meaning faster fat loss. On top of this if you weight train and add more lean mass you burn more calories.

I have always read and known that "moderate" cardio (those on drugs can increase this to extreme) plus weight training is best for losing fat, but if you have to only choose one it should be weight traning along with a good diet. This holds true based on you burn more calories for a longer period of time following the workout, and the gain in lean mass ultimately leads to more daily calories burned. As a side note weight training can give the effect of cardio by keeping the heart rate up by limiting rest intervals to 30-45 seconds. I don't know about you, but after a hard set my heart is puming, and I don't wait until it drops to normal to do another set.

Originally Posted by TrojanMan60563

I think you have this backwards. I have always read that weight training spikes your metabolism for a longer period of time after a workout then a session of cardio. So the after effect of weight traning ends up meaning faster fat loss. On top of this if you weight train and add more lean mass you burn more calories.

I have always read and known that "moderate" cardio (those on drugs can increase this to extreme) plus weight training is best for losing fat, but if you have to only choose one it should be weight traning along with a good diet. This holds true based on you burn more calories for a longer period of time following the workout, and the gain in lean mass ultimately leads to more daily calories burned. As a side note weight training can give the effect of cardio by keeping the heart rate up by limiting rest intervals to 30-45 seconds. I don't know about you, but after a hard set my heart is puming, and I don't wait until it drops to normal to do another set.

No, it's correct. Cardio, particularly high intensity cardio, causes a greater after burn than weight training does (At least what most people I see in the gym do, which is: do set, chat, sit on their butt, do another set, go to the water fountain, etc.).

The increase in calorie burning after exercise is related to both the degree of elevation of the heart during activity, and the amount of time the heart rate stays elevated.

But you are 100% correct in suggesting that some forms of weight training (such as supersets) which keep the heart rate elevated above 60-70%MHR are essentially cardiovascular workouts.

So if you are taking very short rest periods (45 seconds would be a little long IMO) then you technically are doing cardio.

And seriously, cardio is essential for maintaining a healthy heart and cardiorespiratory system. I think it's foolish not to do any cardio at all (and by cardio I mean any activity that sustains an elevated heart rate, so that would include some types of weight training).

Anyway, you can get as buff and muscular as you want, but if you do not maintain good cardiopulmonary fitness you are not fit. I've seen a lot of bodybuilders who look great but who can't run a block and have elevated triglycerides and hardened coronary arteries and other health problems.

Carrying a lot of extra skeletal muscle on one's frame increases the necessary cardiac output, thus straining the heart and potentially causing cardiomegaly and other serious healthy problems.

If you build extra muscle it is even more critical that you maintain a healthy cardiovascular system, and some aerobic activity is absolutely essential to doing that.


PS I highly doubt that any reputable source would recommend skipping cardio altogether. That's just irresponsible from a health standpoint.

no comment

Originally Posted by VanessaNicole

No, it's correct. Cardio, particularly high intensity cardio, causes a greater after burn than weight training does (At least what most people I see in the gym do, which is: do set, chat, sit on their butt, do another set, go to the water fountain, etc.).

The increase in calorie burning after exercise is related to both the degree of elevation of the heart during activity, and the amount of time the heart rate stays elevated.

But you are 100% correct in suggesting that some forms of weight training (such as supersets) which keep the heart rate elevated above 60-70%MHR are essentially cardiovascular workouts.

So if you are taking very short rest periods (45 seconds would be a little long IMO) then you technically are doing cardio.

And seriously, cardio is essential for maintaining a healthy heart and cardiorespiratory system. I think it's foolish not to do any cardio at all (and by cardio I mean any activity that sustains an elevated heart rate, so that would include some types of weight training).

Anyway, you can get as buff and muscular as you want, but if you do not maintain good cardiopulmonary fitness you are not fit. I've seen a lot of bodybuilders who look great but who can't run a block and have elevated triglycerides and hardened coronary arteries and other health problems.

Carrying a lot of extra skeletal muscle on one's frame increases the necessary cardiac output, thus straining the heart and potentially causing cardiomegaly and other serious healthy problems.

If you build extra muscle it is even more critical that you maintain a healthy cardiovascular system, and some aerobic activity is absolutely essential to doing that.


PS I highly doubt that any reputable source would recommend skipping cardio altogether. That's just irresponsible from a health standpoint.

First lets keep in mind the thread is about losing fat on his chest, not being 5% BF and not being able to run a mile without needing oxygen afterwards.

I think cardio at some level...a moderate level is important for general health and especially maintaining heart and circulatory health. I wouldn't say do no cardio, but I wouldn't advise doing excess amounts of it to drop BF. It is not effective and typically ends up with muscle loss unless taking AAS. I've done the hour plus cardio once or twice a day and I've seen how it can drastically affect LBM on a natural lifter. Losing LBM is counter productive to losing fat.

Weight training on the other hand with proper diet will increase LBM and increase your metabolic rate. So by keeping rest intervals to a minimum 30 seconds-ish you will keep your heart rate elevated for the duration of your routine, and will continue to burn calories for a longer period of time post workout. Then as you increase your LBM you will increase your metabolic rate and burn more calories in general...even while you sleep.

That is why I say if I had to pick one it would be weight training along with a solid diet. In a natural lifter they can burn more fat eating right and doing weight training vs focusing on doing a ton of cardio. Excessive cardio burns muscle, and that is counter productive if your goal is to burn fat.

I personally recommend having moderate cardio in there for general health, but I wouldn't tell someone to focus on cardio as a means to lose chest fat.

Originally Posted by Ben dur

no comment

Originally Posted by Ben dur

i believe cardio is important to fat loss but not for the reasons most people use it

cardio is not a very effective method of burning calories
it does however have some other benefits.

such as, helping to cleanse the muscles, and supporting general circulatory health

2 times a week is not a magic number,
it is my recommendation...

some people can get away without doing any
and some do it daily...