mervin

I keep reading a lot of posts about people scared to over-do-it on cardio and lose muscle. I'm not sure if this applies to me. I have been working out for only six months and still have a gut that hangs a little over my belt ( and on the sides ). I do 30 minutes of cardio 4-5 times a week to lose fat. Does the fat burn before the muscle. I understand that the worry of losing muscle is for those that are in good shape and have a low percent of B/F. Is this right?

Thanks

Nuclear Blast

I'm not an expert on cardio but I can give you some insight into cardio somewhat. First of all, you don't have to overwork youself you effectively burn fat. That means that you don't have to kill yourself with aerobics, stairclimbers, etc. The main thing to do is to get at 55-65% of your maximum heart rate(calculated by 220-age) and stay within that range for at least 45 min to effectively burn fat. The best way to acheive this is by either brisk walking or a treadmill. Both of these methods are also less strain on your joints. If you work any harder than this, you're using the wrong types of muscles. You need to be working the slow-twitch fiber muscles(muscles responsible for burning fat.) Using any other types, and your using glycogen ( a form of sugar contained in the muscles and bloodstream) for their source of fuel. When your body burns sugar, its not burning fat! So for fast, efficient fat-burning, stick with long, slow, rythmic workouts like paced walking or slow jogging. Try to keep your cardio in the 45 min to 1 hr range, just don't kill yourself and if you do the treadmill, no need to incline it just keep it flat but make sure you stay within your target heart rate throughout most of your cardio. Every five minutes, feel your pulse and make sure it's staying within your range to effectively burn the fat and keep your muscle!

mervin

Where do you live in La? I am a Missionary and live in Moscow, Russia, but I am from Hammond, La. Isn't that something.

Nuclear Blast

I live in Abita Springs, Louisiana

Nuclear Blast

About 30 minutes from Hammond.

zakk

If your diet is clean, you won't lose it. but it might be hard to gain it.

I get my BF tested regularly via hydrostatic testing. my last trip reported that i lost .05lbs of muscle (about the testings margin of error) and lost 33 lbs. from my previous visit of pure fat.

big thing is to continue to eat clean and lots of protein.

-zakk
7-21-03: 353 lbs.
2-7-04: 264 lbs.
3-6-04: 258 lbs.
4-6-04: 250 lbs.
5-2-04: 242 lbs.
9-1-04: 225 lbs.
Headed south

tjwes

Create a calorie deficit
Keep protein very high-1.5-2 grams per pound of bodyweight
Do HIIT cardio
Do cardio after training

You should have very little to worry about as far as losing muscle goes!

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http://www.geocities.com/timbuktuweights/

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lovetolift

Your diet is key! If your diet isn't in tact cardio will do nothing. Cardio 3 times a week is plenty for me.