cardio question

[WannaBHB]

ok im a noob so sorry for the noobish question in advance.
some ppl tell me that to burn fat u just need to do a good intesity cardio work out for like 30 min or so and u'll burn fat (obviously combined with a good diet) and some ppl tell me that u have to have a caloric deficit of 3500, which one is it? Oh and another question is it possible to burn body fat while maintaining ur weight and/or gaining weight as Lean Body Mass??

 

[WannaBHB]

bump

 

[P-funk]

a) HIIT cardio appears to be the best for fat loss. Ideally a good combination of both HIIT and steady state would be great for optimal health as well as significatly help to increase your daily caloric expenditure.

b) how much you should do is up in the air and depends on specific variables. How much you are weight training. What your weight training program looks like. How much you are eating. What your diet looks like. etc....in short...more info needed.

c) to put on muscle and loose fat at the same time is impossible save for the complete training newbies, the severly obese and the chemically altered. You are either eating enough to increase anabolism or you are not (hypocaloric). You can't walk the fence.

hope that helps.

 

[CowPimp]

As long as you create a caloric deficit, you will lose weight. The best way to do this is with a combination of improved diet and increased activity levels, but it is certainly possible to achieve with either method.

It is true that you don't need to run excessively long to see the benefits of cardio. 30 minutes is plenty; you can always increase the intensity of the session instead of the duration. You can also do things like perform intervals of anaerobic exercise mixed with aerobic exercise.

That 3500 calories figure comes from an approximation of the amount of energy contained in a pound of fat. Usually it is recommended that you aim for a 500 calorie daily deficit, so that you accumulate a 3500 calorie deficit throughout the week. This should lead to approximately one pound of fat loss each week, which is a very healthy level conducive to maintaining lean body mass.

It is possible to maintain lean mass during a period of negative energy balance. However, gaining lean mass during the same period is much harder. It can be done, but generally this is only the case if you are new to lifting, new to lifting heavy, or you are using the aid of drugs.

 

[NMOY]

Is there an IDEAL time to do Cardio? I've read some articles claiming that if you do cardio first thing in the morning BEFORE eating, that you mostly burn fat, letting your muscle stay intact, but I have always been skeptical...
??

 

[JordanMang]

I don't do cardio for near that long. I'm a defensive lineman so I it's not very beneficial to me to run long distances or even jog them. I do 20-50 yard sprints and hills thrown in with some 75% running 100's then walking 50's ( do it around football field about 4-5 times ). I usually like to finish with some hills ( which could negatively affect your weight training? ) but, I feel like it gives me the added boost I need on level ground. I do probably around 10-15 pretty high intensity minutes of cardio daily. Hope this helps.

 

[P-funk]

Is there an IDEAL time to do Cardio? I've read some articles claiming that if you do cardio first thing in the morning BEFORE eating, that you mostly burn fat, letting your muscle stay intact, but I have always been skeptical...
??

just do it. there is no optimal time. Doing cardio on an empty stomach has showen no different results then doing it after eating a small meal. eat before your cardio.

if you spent more time exercising and less time thinking about it you would already be ripped to the bone.

 

[NMOY]

if you spent more time exercising and less time thinking about it you would already be ripped to the bone.

LOL this coming from a MODERATOR of a Online Workout forum?
I am quite fit as it, and have always done cardio --after eating and letting my food digest, but I had read some stuff and asked a question. I ask lots of questions so I can stay healthy and fit, and to make sure that what I do is ideal for my goals. If that's a problem I can, find another forum my friend, but I don't need any shit for you for inquring. KThanksBye.

 

[P-funk]

LOL this coming from a MODERATOR of a Online Workout forum?
I am quite fit as it, and have always done cardio --after eating and letting my food digest, but I had read some stuff and asked a question. I ask lots of questions so I can stay healthy and fit, and to make sure that what I do is ideal for my goals. If that's a problem I can, find another forum my friend, but I don't need any shit for you for inquring. KThanksBye.

Did my sarcasm upset you?


Jesus..lighten up! All I was saying is that you guys tend to over think things.

relax.

 

[Squaggleboggin]

LOL this coming from a MODERATOR of a Online Workout forum?
I am quite fit as it, and have always done cardio --after eating and letting my food digest, but I had read some stuff and asked a question. I ask lots of questions so I can stay healthy and fit, and to make sure that what I do is ideal for my goals. If that's a problem I can, find another forum my friend, but I don't need any shit for you for inquring. KThanksBye.

I'm quite sure you haven't received any shit from P-Funk. You'd know.

Honest note: Threatening to leave isn't going to make him beg you to stay or something. It's not as if he's paid by the member, heh. If he were, he'd be a lot nicer.

 

[P-funk]

I'm quite sure you haven't received any shit from P-Funk. You'd know.

Honest note: Threatening to leave isn't going to make him beg you to stay or something. It's not as if he's paid by the member, heh. If he were, he'd be a lot nicer.

i'm not mean.

i may be a little misunderstood.

people take me to serious sometimes.

 

[Squaggleboggin]

i'm not mean.

i may be a little misunderstood.

people take me to serious sometimes.

I was joking. Obviously people don't understand my humor. Do you know how awkward it is to be at a party with me?

 

[P-funk]

I was joking. Obviously people don't understand my humor. Do you know how awkward it is to be at a party with me?

yes, I know how awkward it is. You tried to kiss me and show me your little member....things were very strange after that.

 

[NMOY]

I realize that you were being sarcastic, but I didn't appreciate it. I wasn't threatening to leave to have him beg for me stay, and as you ALL know, it is hard to express emotion via text online, even if you use cute little happy faces. I didn't appreciate the implications of his humor, I don't think he had it out for me.

 

[P-funk]

I realize that you were being sarcastic, but I didn't appreciate it. I wasn't threatening to leave to have him beg for me stay, and as you ALL know, it is hard to express emotion via text online, even if you use cute little happy faces. I didn't appreciate the implications of his humor, I don't think he had it out for me.

sorry. I wont joke around anymore.


In fact, no one should fucking joke around anymore. Everybody just cut the shit!

 

[NMOY]

when in doubt use sarcasm?

 

[P-funk]

when in doubt use sarcasm?

when in doubt ask a question?

 

[Squaggleboggin]

when in doubt use sarcasm?

No, he was serious.

yes, I know how awkward it is. You tried to kiss me and show me your little member....things were very strange after that.

I thought I told you never to mention that again... ever.

 

[NMOY]

when in doubt expose your character flaws on a public forum?
lol
me-thinks yes.

...

 

[Squaggleboggin]

When in doubt ask rhetorical questions that are really statements with a question mark at the end? Haha. I thought it was pretty funny.

 

[NMOY]

hehe "I am Ron Burgundy?" heheh.

 

[P-funk]

hehe "I am Ron Burgundy?" heheh.

"I love poetry. I love Jazz Flute. I love Mr Baxter."

 

[P-funk]

when in doubt quote the anchor man?

 

[WannaBHB]

when in doubt go back to the topic of the post?

 

[WannaBHB]

That 3500 calories figure comes from an approximation of the amount of energy contained in a pound of fat. Usually it is recommended that you aim for a 500 calorie daily deficit, so that you accumulate a 3500 calorie deficit throughout the week. This should lead to approximately one pound of fat loss each week, which is a very healthy level conducive to maintaining lean body mass.

question about that, u said to burn 500 each day so u can have 3500 caloric deficit by the end of the week, but i dont work out sat and sun, is it smart to burn 700 calories a day so by friday u'll have a 3500 caloric deficit?

 

[CowPimp]

question about that, u said to burn 500 each day so u can have 3500 caloric deficit by the end of the week, but i dont work out sat and sun, is it smart to burn 700 calories a day so by friday u'll have a 3500 caloric deficit?

I'm not suggesting you burn 500 calories each day with exercise. I'm suggesting you consume 500 calories below maintenance each day. So, let's say throughout the day you utilize 3000 calories including your exercise session, during which you burn 400 calories more than normal. You would consume 2500 calories to achieve this deficit. On the weekend, you would only be utilizing 2600 calories each day, so you would consume 2100 calories on those days. Or, you could just average it out, which means eating 2350-2400 calories each day.

These numbers obviously don't necessarily apply to you, they are just an example. Don't overthink it though. Just find out what you eat when you are staying the same, reduce calories by a few hundred from there. If weight loss occurs then keep your calories the same. If weight loss tapers off, then reduce another few hundred. I like moving up and down in 10% increments or so.