Burning Fat

[StageLeft]

Originally posted by: THESANTINI
what sites do you reccomend for target heart rate? what % of your maximum is the target for cardio?

Don't worry about it 🙂 Go as hard as you can for 30 minutes six times/week, do weights, and keep your calories restricted and clean (and spread evenly over the day). You win!

 

[dr150]

Eat moderate, balanced diet. Don't eat after 7PM--last meal should be light. Don't over-eat. Healthy snacking every two hrs. is better than 1 monster meal per day. Many people recommend eating oatmeal, fruits, rice, protein shakes to keep your body complete during exercises.

Exercise 2x a day to burn fat off faster. Jogging is fastest way to nirvana. Jog 30-40 minutes in morning and then again in afternoon. Then, after you burn off some good portion of fat, you can hit the weights to tone up. If you do it like this, you'll look night and day in 3 months.

There is NO substitute for fast fat burn than jogging. Other roads will be much slower. It's up to you to choose your path.

If you're too fat to jog, start fast walks for an hour.....listening to tunes to pass the time. Within a week, you should be able to run, 5 minutes, then 10, then 20 and so forth. Remember that the sluggish metabolism DOESN'T start to markedly burn fat until after ~20 minutes of jogging (medically proven by exercise physiologists). So 30-40 minutes is absolute minimum to make good fast PROGRESS.

I don't care how slow your metabolism is, you WILL burn fat. This advice comes from a guy who also has a slow metabolism...and I developed abs with this routine.

Find a good track (hopefully non-dirt) at your local H.S. or Community College. Buy an MP3 player to pass the time. Visualize yourself macking out in your mind to your favorite sport. Time will fly while you jog.......And new habits will form. After a while, your joging routine will be second nature...even if you completely HATED it at one point in time!

Heck, once the fat is gone, as long as your careful, you won't gain it back. The only way to lose it though is by burning calories. There are NO shortcuts, supplements or other susbtitutes to OLD SCHOOL EXERCISE!

 

[shud]

Originally posted by: Skoorb

Originally posted by: shud
A little OT, I have extremely crappy metabolism. Excercise just doesn't do it. How safe is ephedrine or xenedrine or whatever that stuff is? I've known people who've used it with success but I'm always wary of that stuff.

What a pathetic cop out.

OP: cut those cheat days down to one/week, max.

Oh, I've never heard that before. I have absolutely perfect blood pressure and all cholesterol is perfectly fine. I worked 12-14 hour days manual aerobic work for more than 30 days in a row with a 30 minute lunch break and no breakfast last summer. My diet regularly is sub 2,000 calories a day. At a check up for some ADD meds at the end of the summer my doctor was amazed that I hadn't lost weight, and recommended I see a dietetics (sp? or maybe not even the right word) expert because something was probably genetically borked. Obviously I never did, I figured I could handle it myself but it's not going so well.

Just because you don't have a problem with it doesn't mean someone else doesn't.

 

[IBuyUFO]

Originally posted by: Skoorb

Originally posted by: IBuyUFO
Go on the south beach diet. I lost 10 lbs [6 of which were water, two of fat, and two of muscle] in 2 weeks with no exercise.

Worked for me. My waist line is now slimmer thanks to the diet. I can fit better into my pants now.

 

[GasX]

Originally posted by: Skoorb

Originally posted by: IBuyUFO
Go on the south beach diet. I lost 10 lbs [6 of which were water, two of fat, and two of muscle] in 2 weeks with no exercise.

Not to mention the kidney damage and increased chance of Diverticulitis...

 

[Kyteland]

Originally posted by: shud

Originally posted by: Skoorb

Originally posted by: shud
A little OT, I have extremely crappy metabolism. Excercise just doesn't do it. How safe is ephedrine or xenedrine or whatever that stuff is? I've known people who've used it with success but I'm always wary of that stuff.

What a pathetic cop out.

OP: cut those cheat days down to one/week, max.

Oh, I've never heard that before. I have absolutely perfect blood pressure and all cholesterol is perfectly fine. I worked 12-14 hour days manual aerobic work for more than 30 days in a row with a 30 minute lunch break and no breakfast last summer. My diet regularly is sub 2,000 calories a day. At a check up for some ADD meds at the end of the summer my doctor was amazed that I hadn't lost weight, and recommended I see a dietetics (sp? or maybe not even the right word) expert because something was probably genetically borked. Obviously I never did, I figured I could handle it myself but it's not going so well.

Just because you don't have a problem with it doesn't mean someone else doesn't.

If your metabolism is really that bad go to the doctor and get your thyroid levels checked. If your thyroid isn't working properly it can affect so much more than your metabolism.

 

[NikPreviousAcct]

There's no one set workout schedule that's a universal -none that works for everyone equally. That's something you need to take time to research, test your body's limits, and develop on your own. There's loads of websites on the net dedicated to working out and discovering your best workout routine for the best results.

 

[StageLeft]

dr150I think there's nnothing wrong with some calories late at night. I always find it savvy advice to have, just prior to bed, a high protein low-carb meal. It can be as small as a scoop of protein, but you don't want to be going 12 hours without food. That's a sure-fire way to muscle catabolism.

Also, whether fat burning starts after 20 minutes or not, if you're burning calories in that 20 minutes--which you are--those are calories that won't go towards maintaing your body, so later on your body will end up using fat to burn off fat. A great many people these days are doing cardio that doesn't exceed 20 minutes, and getting great benefits from it. I'm currently as thin as I've been in a decade and my fat is still going off at a ridiculous pace, but my running is only about 25 min (and more than two weeks ago it was maxed at 20).

Oh, I've never heard that before. I have absolutely perfect blood pressure and all cholesterol is perfectly fine. I worked 12-14 hour days manual aerobic work for more than 30 days in a row with a 30 minute lunch break and no breakfast last summer. My diet regularly is sub 2,000 calories a day.

Just because you don't have a problem with it doesn't mean someone else doesn't.

You're not analysing the situation properly. It's a physical impossibility that exercise doesn't work for you, unless you're going to tell me that you've figured out a way to move your body without exerting calories. That would be a scientific breakthrough. So your metabolism sucks, so what? Eat less. You got fat because you ate too much PERIOD. That's it. You sure as hell can lose fat by eating less than your daily maintenance requirements. Whether they are 3000/day or 150/day, if you eat less you'll lose weight. You can eat less, or you can maximize your requirements with exercise. In any case, if you consume less calories than your body requires to maintain itself, you'll lose weight.

If you were doing 12-14 hours of intense physical activity on 2000 calories day and lost no weight you're either lying (maybe not deliberately; most people haven't the first clue about how many calories they really take in), or you are 3.5 feet tall and weight about 50 lbs. Exercise requires energy. When you move things, that requires energy. Don't pretend that one guy who just went for a run and burned 1000 calories is doing it inefficiently and somehow, magically, your body is able to do the same 8 miles at a 100 calorie expenditure. It's very simple. Also, things like skipping breakfast are just a bad idea anyway 🙂 Eat throughout the day. I've never met a person who ate 1-2 meals a day and wasn't at the same time overweight. It leads itself to overeating and low lean mass.

 

[shud]

Originally posted by: Kyteland

Originally posted by: shud

Originally posted by: Skoorb

Originally posted by: shud
A little OT, I have extremely crappy metabolism. Excercise just doesn't do it. How safe is ephedrine or xenedrine or whatever that stuff is? I've known people who've used it with success but I'm always wary of that stuff.

What a pathetic cop out.

OP: cut those cheat days down to one/week, max.

Oh, I've never heard that before. I have absolutely perfect blood pressure and all cholesterol is perfectly fine. I worked 12-14 hour days manual aerobic work for more than 30 days in a row with a 30 minute lunch break and no breakfast last summer. My diet regularly is sub 2,000 calories a day. At a check up for some ADD meds at the end of the summer my doctor was amazed that I hadn't lost weight, and recommended I see a dietetics (sp? or maybe not even the right word) expert because something was probably genetically borked. Obviously I never did, I figured I could handle it myself but it's not going so well.

Just because you don't have a problem with it doesn't mean someone else doesn't.

If your metabolism is really that bad go to the doctor and get your thyroid levels checked. If your thyroid isn't working properly it can affect so much more than your metabolism.

I've known people with Thyroid problems, this is not like that. It's just genetics, and if that last summer of work didn't alter my metabolism, I don't know what will.

 

[GoingUp]

What are you eating? Olive oil is a good fat for you. And eat a quarter cup of cashews everyday. A british study found that a quarter cup of cashews everyday helped test subjects lose 6 pounds of fat over 6 weeks.

 

[Kyteland]

Originally posted by: shud
I've known people with Thyroid problems, this is not like that. It's just genetics, and if that last summer of work didn't alter my metabolism, I don't know what will.

Most thyroid problems are "just genetic" too. The point is that there is often something a doctor can do/recommend to help you get over some of the limitations of your genetics. You said you've tried exercise and proper diet and it didn't really work. That is all you can be reasonably expected to do yourself. The next step is to get some input from a professional. They are way more qualified to "help you help yourself" than most anyone on these boards.

 

[Slvrtg277]

Originally posted by: Skoorb
dr150I think there's nnothing wrong with some calories late at night. I always find it savvy advice to have, just prior to bed, a high protein low-carb meal. It can be as small as a scoop of protein, but you don't want to be going 12 hours without food. That's a sure-fire way to muscle catabolism.

Also, whether fat burning starts after 20 minutes or not, if you're burning calories in that 20 minutes--which you are--those are calories that won't go towards maintaing your body, so later on your body will end up using fat to burn off fat. A great many people these days are doing cardio that doesn't exceed 20 minutes, and getting great benefits from it. I'm currently as thin as I've been in a decade and my fat is still going off at a ridiculous pace, but my running is only about 25 min (and more than two weeks ago it was maxed at 20).

Oh, I've never heard that before. I have absolutely perfect blood pressure and all cholesterol is perfectly fine. I worked 12-14 hour days manual aerobic work for more than 30 days in a row with a 30 minute lunch break and no breakfast last summer. My diet regularly is sub 2,000 calories a day.

Just because you don't have a problem with it doesn't mean someone else doesn't.

You're not analysing the situation properly. It's a physical impossibility that exercise doesn't work for you, unless you're going to tell me that you've figured out a way to move your body without exerting calories. That would be a scientific breakthrough. So your metabolism sucks, so what? Eat less. You got fat because you ate too much PERIOD. That's it. You sure as hell can lose fat by eating less than your daily maintenance requirements. Whether they are 3000/day or 150/day, if you eat less you'll lose weight. You can eat less, or you can maximize your requirements with exercise. In any case, if you consume less calories than your body requires to maintain itself, you'll lose weight.

If you were doing 12-14 hours of intense physical activity on 2000 calories day and lost no weight you're either lying (maybe not deliberately; most people haven't the first clue about how many calories they really take in), or you are 3.5 feet tall and weight about 50 lbs. Exercise requires energy. When you move things, that requires energy. Don't pretend that one guy who just went for a run and burned 1000 calories is doing it inefficiently and somehow, magically, your body is able to do the same 8 miles at a 100 calorie expenditure. It's very simple. Also, things like skipping breakfast are just a bad idea anyway 🙂 Eat throughout the day. I've never met a person who ate 1-2 meals a day and wasn't at the same time overweight. It leads itself to overeating and low lean mass.

Like a ray of sunshine on a rainy day. This man speaks the truth.

 

[THESANTINI]

most of my questions and concerns have been covered, quickly, on work time, fantastic.

last question is shooting for the timing, which I don't understand what goes on after 20+ mins of jogging that doesn't happen during the first 20?

 

[Gulzakar]

I exercise 5-6 times a week.

elliptical 1 hour, level 8 ending at 10-11 incline at 14. After each session I do 20-30 minutes of weights. Alternate chest, shoulders one day, tri's and bi's the next.

I've lost about 20 pounds of fat since april 1st. my body is finally begining to take a less "rounded" shape. I want to lose another 20 pounds and I'll be happy.

 

[GoingUp]

Originally posted by: THESANTINI
most of my questions and concerns have been covered, quickly, on work time, fantastic.

last question is shooting for the timing, which I don't understand what goes on after 20+ mins of jogging that doesn't happen during the first 20?

Your body temp gets higher which burns more calories. thats why too much swimming doesnt burn a lot of fat b/c the water keeps your body cooler and doesnt allow it to reach as high of a temp

 

[THESANTINI]

Originally posted by: Gobadgrs

Originally posted by: THESANTINI
most of my questions and concerns have been covered, quickly, on work time, fantastic.

last question is shooting for the timing, which I don't understand what goes on after 20+ mins of jogging that doesn't happen during the first 20?

Your body temp gets higher which burns more calories. thats why too much swimming doesnt burn a lot of fat b/c the water keeps your body cooler and doesnt allow it to reach as high of a temp

so doing the same exercise in the summer burns far more calories than the same in the late fall, winter, early spring?

 

[Scarpozzi]

Run 2-3 times a day. 12-20 minutes at a time....don't jog....run.

If you do that, you'll cut weight pretty fast. Try for 5-6am, noon, and then at night when it cools down. Get plenty of rest and stay hydrated. Do it in 5-6 day cycles with 1-2 days off at a time. Eat red meat for your muscles to rebuild and when you start getting your miles down below 6 mins, add a little more to your total running time.

 

[hans030390]

why can you not play ddr? you never explained to me exactly why.

 

[Legend]

Always drink water.

Eat fruits, vegetables, whole grains (not whole wheat), chicken, wild coldwater fish, nuts.

Do 45 minutes of medium intensity cardio 4-5 times a week. I'd suggest an elliptical machine as this won't wear out your knees and you'll be able to exercise longer. The trick to burning fat isn't intensity, but duration. After a certain point your body will switch to body fat as the source of energy for your muscles.