Fat loss Interval Cardio Question....

nkira · 02-08-2009, 09:08 AM

I just finished reading,
The Best Cardio Intervals for Fat Loss

I do cardio twice a week,

10 Mins warm up at 4.5km/hr speed
30 to 40 mins at 5.5km/hr speed
10 Min Cool down from 5.5km/hr to 1.5km/hr (Gradual)

Although this helped lose weight from 73kg to 67kg, i mostly lost fat from thighs and arms, moderately from stomach (Waist was 34" now it's 32")

Now i am finding it hard to lose fat from stomach with the routine listed above.

Will Interval Cardio help me loose fat further?

If say my fastest pace is 6km/hr then what should be my recovery speed and time?

I tried interval cardio today for the first time and i found it more demanding than my normal cardio routine.

Also i would like to know if it is ok to add dextrose + Glutamine + BCCA to your during cardio drink....i know there's going to be a issue with dextrose but i am not sure what...so critiques are welcome.

**Built** · 02-08-2009, 10:11 AM

What are you eating?

**Prince** · 02-08-2009, 10:22 AM

Quote:

Originally Posted by nkira

Will Interval Cardio help me loose fat further?

sure, burning calories helps, but diet/nutrition is key to getting lean.

nkira · 02-08-2009, 11:27 AM

Morning - (between 8am to 9.30am)
Whey 30 Grams, Tea, Later egg whites (occasionally yolks) Sometimes mushrooms, tomato, onion, cabbage or prawns added to egg. Brown Bread no more than 2 slices.

Lunch - (12.30 pm)
Brown Bread with veggies and then 30 grams Whey.

Mid afternoon - (between 3.30 to 4.30)
Whey 30 grams

Early evening - Before leaving for gym. (Whey 10 grams + Creatine + Glutamine)

After gym - 25 Grams whey with glutamine and creatin.

Dinner - Mostly chicken or fish or mutton (lamb) lean, If veggies
then all assorted veggies with egg.

Not routine but weekly almost twice - Panner (Cant recall western name....damn it)

Before bed - whey 20 grams.

I always take whey with water.

I can further list if required..mainly the food items that are eaten in my house...

And i confess sometimes junk food happens - Pizza hut pizza, sizzlers, frankie.

I know my diet is not on right track, I can further list the food items and may be you people can help me decide a decent practical diet... What you say?

**Built** · 02-08-2009, 11:55 AM

FitDay - Free Weight Loss and Diet Journal what does this turn into?

nkira · 02-08-2009, 12:05 PM

I know fitday but the issue is that most of the indian food is not listed there.....

**Built** · 02-08-2009, 12:53 PM

Fake it. Paneer is a type of cheese - look for one with a similar nutrient profile, or programme it in. Besan is in there, I use it. I've programmed in butter chicken based on how I make it, for the batch.

nkira · 02-09-2009, 02:01 AM

Fake it

I like that idea......anyways i'll be opening an account at fitday. Will post.

**Built** · 02-09-2009, 02:07 AM

See? Men CAN fake it.

nkira · 02-09-2009, 02:09 AM

Oh come on, you tricked me in to it, i know some women are good at manipulating too..

Built do you have FitDay Premium membership or the basic one?

**Built** · 02-09-2009, 02:10 AM

I might fake it, but I'd never PAY for it.

Oh this is going STRAIGHT to Hell...

Just the freebie online fitday.

nkira · 02-09-2009, 04:12 AM

Don't worry I have warned the devil....

nkira · 02-09-2009, 04:17 AM

Aha I just remembered Paneer is Cottage Cheese.....Peace of mind

!!!! I can't rest till i remember it, it's like it's on your tongue but can blurt it out....Phew....

bigback51 · 02-09-2009, 08:23 PM

nkira,
Your objective is continued Fat Loss, so what you want to do is raise your Base Metabolic Rate, which means you will be burning more calories WHILE YOU ARE AT REST.
Well how do I raise my BMR? You raise it by incorporating progressive resistance, ( WEIGHT TRAINING), into your routine, I would focus on compound movements, no isolation stuff, doing basic exercises working your largest muscle groups no more then 2 times per week, with an emphasis on INTENSITY! The more muscle tone, and the more muscle you develop, you will simultaniously be raising your BMR. Remember there are 24 hrs in a day, & we train for what 90 minutes in a day? The key is how you deal with the other 22.5 hrs. Burn those calories by raising that BMR.
Good Training,
Big Back 51

**Built** · 02-09-2009, 08:24 PM

Not many people manage to raise BMR while losing weight.

It almost always drops.

Quoi · 02-09-2009, 09:12 PM

To lose fat you have to find the right kind of diet that works for you, and sure cadio does help. But the diet is key. One thing is to eat 300 -to 500 calories less than you need and find the right ratio of fats protein and carbs! I'm sure there are others on here who can help way more than me! Oh have you read the stickies?

nkira · 02-10-2009, 12:26 AM

I have tried the BMR thing and as built said "It almost always drops." My routine is already a combo of weights and cardio.

To be honest i need to fine tune my diet....thats the spot i need to work on. I am starting out by listing everything i eat and list it up at fitday and see the results. Starting today.....

Also i have dropped follwing from my diet around 3 months back that sure did help,

sugar is out (tea, coffee, milk always without sugar)
No packed juices
all sodas are out (except diet coke or Pepsi rarely)
All kind of fries and chips
White bread
Oilve oil instead of other oils
Dairy sweets
White rice (occasionally)
Salty stuff
Salt intake is minimum too (Heart related problems are trend in my family)
Ready made processed chicken, meat products.
Milk Shakes

Some are missing but thats pretty much the list.....

nkira · 02-10-2009, 04:34 AM

Screwed up at olive oil, meant that i now use olive oil instead of the other oils....

nkira · 02-14-2009, 10:32 AM

Built, i finally got hang of the Fitday (I managed to get the PC version and its much better, faster than the online one)

Will it be OK if I post a weeks food log, so that the data can be averaged out for analysis?

**Built** · 02-14-2009, 03:42 PM

Easier than that, go to "reports" and run the average over that week.

Paste the numbers as text and we'll look at those.

nkira · 02-14-2009, 08:45 PM

Okie...will do. Thanks.

Shit the pressures on

, the software is like teacher watching over your shoulder.

**Built** · 02-14-2009, 08:46 PM

No. Don't think of it that way. Try to imagine it isn't there.

nkira · 02-15-2009, 02:50 AM

Ok, that way I get the real diet analyzed.....

**Built** · 02-15-2009, 03:07 AM

Exactly.

There's a bit of Heisenberg's uncertainty principal involved in tracking diet - the act of measuring it tends to change the natural course of the diet.

Try to be a fly on the wall. The better you can do this, the faster you'll be able to zero in on your goals.

nkira · 02-18-2009, 12:14 PM

Ok, I have got 5 days numbers averaged,

13-02-09 to 17-02-09 (Using Fitday PC version)

Protein 812 Cals
Fat 895 Cals
Carbs 953 Cals

So how does it look?

the7zen · 02-18-2009, 02:04 PM

Quote:

Originally Posted by nkira

I know fitday but the issue is that most of the indian food is not listed there.....

If you are preparing those food by yourself or someone at home, its pretty easy to identify the nutritional values of the ingredients and create custom food in fitday. You can also google / check livestrong.com for some of the common indian foods and its nutritional values.

**Built** · 02-18-2009, 02:32 PM

nkira, copy and paste the numbers to the left of the pie chart when you run the average. What you posted requires that I do math.

Ngordyn · 02-18-2009, 03:25 PM

so around 2600 cal a day

200 g protein i think
100 g fat
230 g carbs about?

**Built** · 02-18-2009, 04:14 PM

Protein is sufficient, fat is sufficient, calories look reasonable for maintenance for a man weighing around 75 kg or so.

blueboy75 · 02-18-2009, 06:47 PM

Quote:

Originally Posted by Built

Protein is sufficient, fat is sufficient, calories look reasonable for maintenance for a man weighing around 75 kg or so.

I thought the goal was weight loss? You could shave a hundred calories and monitor progress each week until you strike the right balance IMO

02-08-2009, 09:08 AM	#1
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Fat loss Interval Cardio Question.... I just finished reading, The Best Cardio Intervals for Fat Loss I do cardio twice a week, 10 Mins warm up at 4.5km/hr speed 30 to 40 mins at 5.5km/hr speed 10 Min Cool down from 5.5km/hr to 1.5km/hr (Gradual) Although this helped lose weight from 73kg to 67kg, i mostly lost fat from thighs and arms, moderately from stomach (Waist was 34" now it's 32") Now i am finding it hard to lose fat from stomach with the routine listed above. Will Interval Cardio help me loose fat further? If say my fastest pace is 6km/hr then what should be my recovery speed and time? I tried interval cardio today for the first time and i found it more demanding than my normal cardio routine. Also i would like to know if it is ok to add dextrose + Glutamine + BCCA to your during cardio drink....i know there's going to be a issue with dextrose but i am not sure what...so critiques are welcome.

02-08-2009, 10:11 AM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	What are you eating? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-08-2009, 11:27 AM	#4
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Morning - (between 8am to 9.30am) Whey 30 Grams, Tea, Later egg whites (occasionally yolks) Sometimes mushrooms, tomato, onion, cabbage or prawns added to egg. Brown Bread no more than 2 slices. Lunch - (12.30 pm) Brown Bread with veggies and then 30 grams Whey. Mid afternoon - (between 3.30 to 4.30) Whey 30 grams Early evening - Before leaving for gym. (Whey 10 grams + Creatine + Glutamine) After gym - 25 Grams whey with glutamine and creatin. Dinner - Mostly chicken or fish or mutton (lamb) lean, If veggies then all assorted veggies with egg. Not routine but weekly almost twice - Panner (Cant recall western name....damn it) Before bed - whey 20 grams. I always take whey with water. I can further list if required..mainly the food items that are eaten in my house... And i confess sometimes junk food happens - Pizza hut pizza, sizzlers, frankie. I know my diet is not on right track, I can further list the food items and may be you people can help me decide a decent practical diet... What you say? Last edited by nkira : 02-08-2009 at 11:53 AM.

02-08-2009, 11:55 AM	#5
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	FitDay - Free Weight Loss and Diet Journal what does this turn into? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-08-2009, 12:53 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Fake it. Paneer is a type of cheese - look for one with a similar nutrient profile, or programme it in. Besan is in there, I use it. I've programmed in butter chicken based on how I make it, for the batch. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-08-2009, 12:05 PM	#6
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	I know fitday but the issue is that most of the indian food is not listed there.....

02-09-2009, 02:01 AM	#8
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Fake it I like that idea......anyways i'll be opening an account at fitday. Will post.

02-09-2009, 02:07 AM	#9
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	See? Men CAN fake it. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-09-2009, 02:09 AM	#10
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Oh come on, you tricked me in to it, i know some women are good at manipulating too.. Built do you have FitDay Premium membership or the basic one?

02-09-2009, 02:10 AM	#11
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	I might fake it, but I'd never PAY for it. Oh this is going STRAIGHT to Hell... Just the freebie online fitday. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-09-2009, 04:12 AM	#12
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Don't worry I have warned the devil....

02-09-2009, 04:17 AM	#13
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Aha I just remembered Paneer is Cottage Cheese.....Peace of mind !!!! I can't rest till i remember it, it's like it's on your tongue but can blurt it out....Phew.... Last edited by nkira : 02-09-2009 at 04:27 AM.

02-09-2009, 08:23 PM	#14
bigback51 Registered User Join Date: Feb 2009 Location: Kingsville, Oh Posts: 68	nkira, Your objective is continued Fat Loss, so what you want to do is raise your Base Metabolic Rate, which means you will be burning more calories WHILE YOU ARE AT REST. Well how do I raise my BMR? You raise it by incorporating progressive resistance, ( WEIGHT TRAINING), into your routine, I would focus on compound movements, no isolation stuff, doing basic exercises working your largest muscle groups no more then 2 times per week, with an emphasis on INTENSITY! The more muscle tone, and the more muscle you develop, you will simultaniously be raising your BMR. Remember there are 24 hrs in a day, & we train for what 90 minutes in a day? The key is how you deal with the other 22.5 hrs. Burn those calories by raising that BMR. Good Training, Big Back 51 BigBack51 The Iron Gamehttp://www.theirongame.net

02-09-2009, 08:24 PM	#15
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Not many people manage to raise BMR while losing weight. It almost always drops. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-09-2009, 09:12 PM	#16
Quoi Registered User Join Date: Dec 2008 Location: Arizona..... Posts: 123	To lose fat you have to find the right kind of diet that works for you, and sure cadio does help. But the diet is key. One thing is to eat 300 -to 500 calories less than you need and find the right ratio of fats protein and carbs! I'm sure there are others on here who can help way more than me! Oh have you read the stickies? MY JOURNAL!!!!! http://www.ironmagazineforums.com/on...-s-path-4.html "It never gets easier you only push harder" By mE

02-10-2009, 12:26 AM	#17
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	I have tried the BMR thing and as built said "It almost always drops." My routine is already a combo of weights and cardio. To be honest i need to fine tune my diet....thats the spot i need to work on. I am starting out by listing everything i eat and list it up at fitday and see the results. Starting today..... Also i have dropped follwing from my diet around 3 months back that sure did help, sugar is out (tea, coffee, milk always without sugar) No packed juices all sodas are out (except diet coke or Pepsi rarely) All kind of fries and chips White bread Oilve oil instead of other oils Dairy sweets White rice (occasionally) Salty stuff Salt intake is minimum too (Heart related problems are trend in my family) Ready made processed chicken, meat products. Milk Shakes Some are missing but thats pretty much the list.....

02-10-2009, 04:34 AM	#18
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Screwed up at olive oil, meant that i now use olive oil instead of the other oils....

02-14-2009, 10:32 AM	#19
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Built, i finally got hang of the Fitday (I managed to get the PC version and its much better, faster than the online one) Will it be OK if I post a weeks food log, so that the data can be averaged out for analysis?

02-14-2009, 03:42 PM	#20
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Easier than that, go to "reports" and run the average over that week. Paste the numbers as text and we'll look at those. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-14-2009, 08:45 PM	#21
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Okie...will do. Thanks. Shit the pressures on , the software is like teacher watching over your shoulder.

02-14-2009, 08:46 PM	#22
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	No. Don't think of it that way. Try to imagine it isn't there. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-15-2009, 02:50 AM	#23
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Ok, that way I get the real diet analyzed.....

02-15-2009, 03:07 AM	#24
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Exactly. There's a bit of Heisenberg's uncertainty principal involved in tracking diet - the act of measuring it tends to change the natural course of the diet. Try to be a fly on the wall. The better you can do this, the faster you'll be able to zero in on your goals. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-18-2009, 12:14 PM	#25
nkira Iam only 1 but stil Iam 1 Elite Member Join Date: Dec 2008 Location: Lemuria Posts: 1,268	Ok, I have got 5 days numbers averaged, 13-02-09 to 17-02-09 (Using Fitday PC version) Protein 812 Cals Fat 895 Cals Carbs 953 Cals So how does it look?

02-18-2009, 02:32 PM	#27
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	nkira, copy and paste the numbers to the left of the pie chart when you run the average. What you posted requires that I do math. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-18-2009, 03:25 PM	#28
Ngordyn Registered User Join Date: Jan 2009 Location: canada, ontario Posts: 430 Photos: 2	so around 2600 cal a day 200 g protein i think 100 g fat 230 g carbs about? Life is hard, Train harder My Goals Blog go big or go home friend " man i am not feeling the gym today" me " all i hear is la la la i am a little bitch"

02-18-2009, 04:14 PM	#29
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Protein is sufficient, fat is sufficient, calories look reasonable for maintenance for a man weighing around 75 kg or so. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode