|
2005/02/13, 10:28 AM
Can Cardio Keep You Fat?
By Cliff Latham, M.S., ASCM, NSCA
Go to any gym in America and you'd be instantly convinced that cardio is the answer to America's weight loss woes. Spinning routines, Hip Hop Dance classes, Body Pump and rows and rows of people spending hours on the elliptical trainers.
Let me ask you this: are you getting the results you wanted, pounding away endlessly on a treadmill? Then listen up.
Cardio isn't the holy grail that so many people advertise!
Steady state aerobic work (droning on endlessly at one speed) never works long term in the real world. Now for those of you out there who will no doubt get caught up talking about health, cholesterol, etc., I'm not arguing with you, you are definitely right. We're discussing aerobics strictly in terms of fat loss.
However, for fat loss, the research is indisputable: high intensity work is far superior.
Alright here is some science: At some point your body becomes so efficient at your routine that it just doesn't burn as many calories for the same time investment anymore. It makes sense. If you go jogging with an Olympian, who burns more calories? You of course. So what do most people do when they hit a plateau? Begrudgingly increase their routine duration and run into the same problem very quickly. They plateau again and again.
Less results = loss of motivation = I quit!
Let's take a look at the differences between an upbeat, more intense cardio session and hours of easy cardio:
Easy: Burns more fat as a percentage than carbohydrates. True, but the amount of fat burned is like a Honda Civic running for 50 miles on a gallon of gasoline. This results in miniscule amounts of fat and calories burned. In other words, IGNORE the "fat burning zone" workout on the treadmill screen. I've got a better one for you below.
Intense: Burns more carbohydrates and a lot more fat, i.e. you burn a lot more calories as a whole. And that is the goal!
Easy: Decrease in muscle building hormones, which equals quick muscle loss and eventually slows fat loss and eventually throws you onto a big, frustrating plateau.
Intense: Increase in muscle building hormones, including growth hormone and testosterone (yes, women, you want that too!). Keep the Ferrari (muscle) in your body so that it burns fat 24 hours a day, not wasted into the atmosphere as heat energy! Keep the muscle, burn the fat.
Intense: Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle, which in turn burns more calories and fat 24 hours per day.
Easy: if we burn a little higher percentage of fat during easy cardio, that is we "encourage the use of fat during our workout", do we ADAPT by becoming more efficient at storing more fat? Some of the top experts in the industry think so.
I've witnessed a lot of individuals complete whole marathons and do so in impressive fashion, mind you. But during their months of training, they lost very little fat, much to their dismay. Shocking? Not really. On the flip side, I have trained hundreds of individuals like sprinters and watched them lose all the fat they wanted on no more than 2 miles per day! Why? Because the body can efficiently "slog" through a marathon (again, certainly darn impressive) while carrying extra fat. A sprinter simply cannot be efficient carrying any extra fat. So why are world class marathoners so fit you ask? Because most of their work is incredibly intense AND long! Trust me, ugh, I know, I've been one of them!
In terms of fat loss - calories burned are the most important factor. And if easy cardio burns less calories than intense cardio, wouldn't it make sense to go harder?
So if we accept the fact that muscle is a major factor in your fat burning engine - and aerobic training makes that engine smaller (costs you muscle) and more efficient at burning fat (remember more efficient means it burns LESS fat) - how can having a smaller, more efficient fat burning machine burn more fat? It doesn't.
So now you can walk into any gym in America and sadly shake your head at everyone spending hours on the treadmill and heading to their favorite hip hop class. Remember though, you have to start slowly and progress a little at a time. But no matter where you start, you can start to create a muscle-building, fat burning machine during your next workout!
--------------
Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
|
|
|
|
2005/02/17, 12:10 AM
I totally agree with this article on the fact that "easy long runs" or similar don't give you the calorie loss like a hard, all out session. I am a marathon runner, and I also volunteer with a group who fundraises for Leukemia Research. We have people sign up "to lose weight"... and I tell them, it is probably not going to happen. People do lose weight but not as much as they want to. Also I think long runs, slow long bike rides increase the appetite. It is very unlikely that you can eat after a 5K race however you can probably eat a cow after a 15 mile run.
Still if people pay attention to what they eat long cardio sessions 3-4 times a week create great "calorie deficiency" in the long run. I also agree that once a week a speed session or a hard workout should be done to overcome to plateu...
Again this article has great information, however it only looks at cardio sessions from one perspective. Easy long runs are great for long term results, for your heart, to avoid injuries and psychological burnout...
Sorry if I repeated myself on a couple of postings however, I have been hearing things very similar to the article above and wanted to write from my own experience.
|
|
2005/02/17, 09:39 AM
So what your saying is HIIT and weightlifting.. right?
|
|
2005/02/17, 12:07 PM
Yep, I posted an article I wrote on this very subject about a year ago and got probably 75 responses to it, alot from the "cardio bunnies" saying how can that be! Too much repetitious cardio can actually "teach" your body to store fat...this happens in anticpation of the next time. The body is very smart. It again as I have mentioned numerous times does not care about looking good at the beach, it cares about survival.
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2005/02/17, 09:56 PM
3rd paragraph:
"Steady state aerobic work (droning on endlessly at one speed) never works long term in the real world. Now for those of you out there who will no doubt get caught up talking about health, cholesterol, etc., I'm not arguing with you, you are definitely right. We're discussing aerobics strictly in terms of fat loss."
first, he acknowledges the article only looks at cardio from one perspective. he's not arguing that h.i.i.t. is the only necessary form of cardio. he is in total agreement that endurance work has health benefits, but it is inferior to h.i.i.t. as far as fat burning potential is concerned, not to mention you burn more valuable lean mass when you do endurance work.
i know what he's preaching works because after he suggested it to me, i started seeing cuts in my body i thought only existed on fitness models. alternating h.i.i.t. and endurance work has allowed me (and many others) to burn fat and maintain cardiovascular health without losing the mass i've worked so hard to gain.
also, long runs are not exactly the best way to avoid injuries — 3 times i have started marathon training and been stopped by heel spurs, plantar fascitits, and knee problems from prolonged impact. i haven't had any of these problems doing h.i.i.t.
and psychological burnout is a product of not varying your routine. regardless of how many endorphins you're releasing during your distance day, if all you ever do is distance work, you're going to get tired of it. the same rule applies in weight training and really any other repeated activity in life.
============
Quoting from gbaser:
Again this article has great information, however it only looks at cardio sessions from one perspective. Easy long runs are great for long term results, for your heart, to avoid injuries and psychological burnout...
=============
--------------
if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
|
|
2005/02/20, 10:59 AM
Thank you for the insightful post, asimmer, as per usual! This one in particular is helpful, such as in my case, I joined a gym and there is so much mixed opinion out there that it is difficult to understand what types of workouts are more beneficial to your body. As in many of your other posts, this one hit the nail on the head. First thing many of us that are overweight (and others) do is hit that "fat burning" button on the treadmill and eliptical, now at the beginning that was fine for me as I needed a place to start, but many go in day in and day out doing the same thing as you mentioned. I always do my weights, but now have changed my cardio to HIIT and am hoping I will see some progress.
Thanks once more for a informative post all can benefit from.
--------------
Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
|
|
2005/02/20, 12:13 PM
This just makes so much sence to me. I have always wondered why the aerobic instructors at the gym I used to belong to, like a lifetime ago, were for the most part so pudgy. I tried HIIT on my elliptical last night and barely lasted 5 minutes....I was sucking wind by the end of it...and I must say, back in the day I could bob up and down on that thing all day. I have to comment on the great information to be had on this site. I am much more of a lurker than a poster but the great info and motivation keep me coming back. Take care everyone.
--------------
Caroline
|
|
2005/02/20, 12:50 PM
I have to give howdiekat the credit for this post - she posted it originally as a response to someone, so I thought it needed to be put on its own, since it was so informative.
--------------
Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
|
|
2005/02/22, 06:29 AM
I don't think that this is just a case of the body getting smart; my theory is that it’s down to kinetics. If you continually work a fast twitch muscle at a moderate force but not enough force that it tares, it eventually reaches a point where the fibres within will split. We now have two small fibres (cells) as apposed to one larger. These two fibres will form an arrangement that takes up less space than the original fibre (cell) the fibres within the muscle become compacted. These two fibres still have the same potential force as the original fibre but can only release it at a slower pace, i.e. the new fibre has taken on the properties of slow twitch fibres. These fibres are no longer carb burning cells they are now fat burning cells due to the fact that they can use oxygen to form ATP. These cells are now using the aerobic respiration system as apposed to the glycogen-lactic acid system This use of oxygen makes the cell more efficient as there is less waist produced in the form of lactic acid and carbon monoxide, this means that there are less calories burned and the body recovers quicker. This would explain why Aerobics (cardio) could seem to be an inferior choice of exercise for rapid wait loss as apposed to higher intensity training. The compacting of the fibres would also explain some of the appearance of lean tissue loss, if you look at the legs on a trained long distance runner he will generally have thinner legs than an untrained person and much thinner than a sprinter. I also feel too that the body does care about looking good to a certain extent. If fat storage was the prime goal of the human race then obesity would be attractive and a desirable state for us to be in, this is so not the case. Carrying large amounts of fat in Neolithic times would have made us poor hunters, easy prey and unable to attract a mate, our extinction would have been rapid. I feel that the way we are to day is down to nothing more than modern food production methods. Countless studies have shown that fat storage can be kept under control with relatively high fat, high protein and low carb meals and also relatively high carb, high protein and low fat meals. It’s when you put the fats and carbs together that the trouble starts. Our body’s are not in my opinion evolved to take in high amounts of fats and carbs at the same time. Did Homo erectus take veggies and bread with him whilst hunting? In early times the main source of carbohydrates would have been fruit, we have evolved a very sophisticated carbohydrate processing system within our bodies so it is certain that we ate plenty of carbs in early times and there are studies that show that all humans have built in sweet receptors and an evolved likening for sweet tasting substances, although I doubt that we would have ate the two at the same sitting. It is only over the last few centuries that we have processed so many carbs and fats into the same meals and this by no coincidence is where all the trouble started and why it’s getting worse.
|
|
2005/02/23, 04:59 PM
What is HIIT? I am new to this site and not familiar with the term. Thanks
|
|
2005/02/23, 05:18 PM
h.i.i.t. is an acronym for high intensity interval training. it involves alternating aerobic activity at full capacity with short rest periods, performed for 15-20 minutes.
an example would be running for 1 minute at 8mph, then walking for 1 minute at 4mph for 20 minutes.
you can do h.i.i.t. on the treadmill, the bike, the elliptical — whatever allows you to get to your full capacity. i am a running junkie so i prefer the treadmill. you can vary the means to prevent getting bored.
--------------
if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
|
|
2005/02/23, 05:19 PM
tinnaa - High Intensity Interval training - go to the bottom of the screen and put HIIT into fit buddy - there have been a lot of dicussions on what it is, how to do it.
There is probably something on it in the Frequently Asked Questions Forum, if there isn't, i will add it today or tomorrow!
--------------
Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
|
|
2005/02/26, 04:13 PM
1- wouldn't the body eventually adapt to HIIT?
2- you're saying to do a respectable HIIT session, I can alternate speed running with brisk walking for 1 minute intervals and burn off all the fat?
|
|
2005/02/26, 06:09 PM
if you vary the way you do h.i.i.t., your body won't adapt. i am constantly changing something about the way i organize my routine. you can vary incline, rest speed, and interval length so your body won't start expecting the same thing every time. also, if you're alternating h.i.i.t. with endurance work adaptation shouldn't be a problem. the key is variation.
it takes more than just h.i.i.t. to "burn off all the fat." you also need a good lifting program and reasonable eating habits. h.i.i.t. is just a piece of the fat loss puzzle — if that's the only piece you have the entire picture won't come together.
--------------
if you get me started on quentin tarantino films, chances are you won't be able to shut me up.
excuses are really good for making you fat.
margarine is a liar who announces, "i am butter!"
|
|
2005/02/26, 07:40 PM
The whole point of HIIT is that you are taking advantage of the glycogen lactic acid system as opposed to the aerobic respiration system. It takes your heart and lungs approximately 2 mins to kick in and take over ATP production so the high intensity training should be done in intervals of around 2 mins. This enables us to burn carbs for fuel as opposed to fat. As I have mentioned above using carbs for fuel creates a lot of waist in the form of lactic acid and carbon monoxide which means we are using more energy to do less work. Have you ever wondered why the beginning of a run is always the hardest part, it suddenly gets easier about 2 mins in. So its not a question of your body getting used to it,(you can't train your body to burn fat without oxygen its not possible) its just a question of stopping when the cardiovascular system kicks in.
============
Quoting from froshman:
1- wouldn't the body eventually adapt to HIIT?
2- you're saying to do a respectable HIIT session, I can alternate speed running with brisk walking for 1 minute intervals and burn off all the fat?
=============
|
|
2005/03/01, 06:27 AM
You know, I tried HIIT, and frankly, it didn't work. Look I lift 3-4 days a week. One day back and shoulders, one day biceps, one day chest, and one day legs (pretty intense lifting routines). I run 5 times a week. 3 times a week I run an intense 5.5 mile run (usually 35-40 minutes) and the other two times I run a bit slower from 8-11+ miles. On top of that, I play basketball anywhere from 2-5 times a week. Now I'm not looking to be the buffest person in the gym. I'm looking to be the fittest. In an ideal world, I would be able to squat 400 lbs, run a marathon in 2 hours, sprint 100 m in 9 seconds flat, and have a vertical of 60 inches. Now I won't ever be able to do that, but I think when it comes to cardio, if you have a basic routine (e.g. a running routine that you slowly either increase distance or shave off time) and add other random activities (sports or something), that'll be really good for you in the long run. Then just lift and eat healthy and you ought to be good. By the way, any of the low-carb stuff is bad for you. Your body needs carbs for your muscle to use.
|
|
2005/03/01, 09:47 AM
artsyfartsy (like the name, btw),
Your goals may differ from people who are focused on getting leaner and retaining as much muscle as possible.
Your routine is a good one, for someone focused on endurance, not necessarily a beginner or a person loking for maximal fat loss in minimal time commitment.
Yes, most of the 'low carb' products are crap, but some are actually good for you - I like the low carb wheat tortillas - they are high in fiber and often made with soy flour to boost the protein content, they have even managed to create ones that taste good. There are lots of 'low carb' natural foods that are good for you - look for them in the produce section.
And yes, your body definitely needs carbs for energy, especially if you are a runner and weight-lifter.
--------------
Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
|
|
2005/04/02, 09:06 AM
Thank you asimmer for posting this again. I have been trying to lose the last 25 pounds, I have already lost 59 pounds since Sept. of 2004. I now think I can do it faster and in less time, I have spent endless hours on the treadmill and bike to lose the weight I have, and because it is so boring, I was about to give up...but now I know what I need to do. Thank you again.
|
|
2005/04/07, 02:26 PM
If I need to build morer muscle than lose more fat, how much cardio do you think I should be doing daily? What intensity?:angry::cool:
|
|
2005/04/28, 02:39 PM
With all & any program out there now, the 1st thing to do is to ask yourself one simple question:
"How bad do I want the results"?
--------------
"Get everthing you want--just make a little change now"
"The thing you have to realize is that you have to work for it,"
|
|
2005/05/02, 11:13 AM
curtis4475,
If your main goal is muscle mass, little to no cardio for now. If you really miss it, do 20 minutes, 3 times a week. Your weight lifting should be strenuous enough to tax your cardiovascular system.
--------------
Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
|
|
2005/05/15, 11:57 PM
How much cardio would be good for fat loss...
|
|
2005/05/19, 10:34 AM
yup, i go to the gym and to go use the treadmill and do minor weight lifting, that cal make u lose weight
|
|
2005/06/05, 10:15 PM
It all about doing the work, & spending the the time. Try to set a goal, like 4-6 weeks out. Work your way up to about 60 minites a day, you will see very rewarding & pleasing results. Chose the type of cardio that you like to do. Do it your own way. Enjoy the results.
============
Quoting from sivysivy:
How much cardio would be good for fat loss...
=============
--------------
"Get everthing you want--just make a little change now"
"The thing you have to realize is that you have to work for it,"
|
|
2005/06/06, 11:24 PM
Rite On!
|
|
2005/06/16, 01:36 AM
Thanks:)
|
|
2005/07/08, 06:57 AM
So cardio is an endurance thing??
|
|
2005/07/27, 06:59 PM
Good hard, and long cardio work-outs. Thats what builds and becomes the foundation of strong endurance. Strenth is right in there too. You need muscle to go the distance just as well as a good heart & lungs.
============
Quoting from zak786:
So cardio is an endurance thing??
=============
--------------
"Get everthing you want--just make a little change now"
"The thing you have to realize is that you have to work for it,"
|
|
2005/08/11, 03:18 PM
I agree with you guys...I also say that weight lifting makes you lose a ton of weigt.For example this really happened.I work out (WEIGHT LIFTING) for about 1 1/2 hours a day. When i began i lost 3 pounds in 2 days! Plus that was after eating good meals. So remember to do weight lifting.
|
|
2005/09/18, 02:32 PM
I think I see the point to the HIIT system. Today I did 40 min
on the elliptical after my chest workout. Rather than completing the 40 minutes at 160 average beats per minute I went hard every 8 minutes and averaged 180 beats per-minute.
Normally I only burn 500 calories during this 40 minute workout but today I burned 675 calories for the same amount of time. I am a believer.
|
|
2005/09/18, 03:04 PM
Feed Back Please….
I am a 6’ 32 year-old X-Athlete. When I joined this site and created a work-out program I weighted 260 lbs I am in my 8th week and I now weigh 235 unfortunately I am having to retrain my method of working out do to my old method of training ( heavy weight low reps lots of food and the aid of not so healthy substances) I partook in during my football days. The mental and physical effects of this type of training are though but overcome able. My goal is to get back to a healthy weight of 200-215. Below is my current plan over the past eight weeks.
5 days a week I get up at 7am and drink a whey protein shake with skim milk, and banana on the way to the gym. I am using the get lean plan for my muscle training provided by this helpful site. Each day’s weight training session lasts about 45-60 minutes.
Then I do 40 minutes on the elliptical where I burn about 500 calories. Then around 11:30 I eat lunch which normally consists of a whole wheat rap. I then eat a Zone protein bar around 3:00 then eat a normal dinner around 6:30 I also drink nothing but water about 60-80oz per day.
Do you think I am on the right track, or would you modify this program in anyway it seems to me I should have dropped more weight in 8 weeks?
I am grateful for your input….
J
|
|
2005/10/05, 01:43 PM
The weight loss you are achieving right now is actually very good. 1-2 pounds a week is a very good goal. If you start losing more weight than that, a lot of times you are depleting your muscle mass. Your workout looks good, and if you just keep working you will be at your goal in no time. Good Luck!!
|
|
2005/10/31, 06:16 PM
I'm new to working out and I'm in need of a good workout program for cardio and weights///thanks
|
|
2005/11/11, 12:17 PM
Treadmill, ecliptic treadmill, bike, reluctant bike, stairclimber.....
I am sooo torn up, what I should as a cardio workout without waisting my time....
I usually run for about 1 hour on the treadmill (frequently change btw runnin 6mph/1%incline for 10 min and 3.5mph/15% incline for 5min)...
does that count as HIIT? should i change my cardio strategy?
i just have the problem that i dont "feel" the workout when i do the ecliptical trainer or one of the bikes... it just feels either that i have this swing motion on the trainer or i am just sitting around on the bike - it just doesnt feel all workouty )))
any suggestion? should i run with weights?
any idea to "shock" my body with something really efficient for fatburn?
thanks
Adi
|
|
2005/12/05, 03:12 PM
uhh sorry ..i dunno how it came off as 'null'...
oh so umm its either cardio before weights or cardio and weights on different days? i am about 118 lbs and i want to lose the 18 lbs...so is HIIT right for losing fat?...im really confused .. last year i worked out for 2 months..light weights only...and NO results...any one got any suggestion.....btw im 5'2" only
|
|
2005/12/05, 09:28 AM
I think the point you made is superb.
i walk my dog for around two hours per day at a brisk pace. although i began to notice weight loss and general well being at the start this now feels like the norm to me.
============
Quoting from asimmer:
Can Cardio Keep You Fat?
By Cliff Latham, M.S., ASCM, NSCA
Go to any gym in America and you'd be instantly convinced that cardio is the answer to America's weight loss woes. Spinning routines, Hip Hop Dance classes, Body Pump and rows and rows of people spending hours on the elliptical trainers.
Let me ask you this: are you getting the results you wanted, pounding away endlessly on a treadmill? Then listen up.
Cardio isn't the holy grail that so many people advertise!
Steady state aerobic work (droning on endlessly at one speed) never works long term in the real world. Now for those of you out there who will no doubt get caught up talking about health, cholesterol, etc., I'm not arguing with you, you are definitely right. We're discussing aerobics strictly in terms of fat loss.
However, for fat loss, the research is indisputable: high intensity work is far superior.
Alright here is some science: At some point your body becomes so efficient at your routine that it just doesn't burn as many calories for the same time investment anymore. It makes sense. If you go jogging with an Olympian, who burns more calories? You of course. So what do most people do when they hit a plateau? Begrudgingly increase their routine duration and run into the same problem very quickly. They plateau again and again.
Less results = loss of motivation = I quit!
Let's take a look at the differences between an upbeat, more intense cardio session and hours of easy cardio:
Easy: Burns more fat as a percentage than carbohydrates. True, but the amount of fat burned is like a Honda Civic running for 50 miles on a gallon of gasoline. This results in miniscule amounts of fat and calories burned. In other words, IGNORE the "fat burning zone" workout on the treadmill screen. I've got a better one for you below.
Intense: Burns more carbohydrates and a lot more fat, i.e. you burn a lot more calories as a whole. And that is the goal!
Easy: Decrease in muscle building hormones, which equals quick muscle loss and eventually slows fat loss and eventually throws you onto a big, frustrating plateau.
Intense: Increase in muscle building hormones, including growth hormone and testosterone (yes, women, you want that too!). Keep the Ferrari (muscle) in your body so that it burns fat 24 hours a day, not wasted into the atmosphere as heat energy! Keep the muscle, burn the fat.
Intense: Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle, which in turn burns more calories and fat 24 hours per day.
Easy: if we burn a little higher percentage of fat during easy cardio, that is we "encourage the use of fat during our workout", do we ADAPT by becoming more efficient at storing more fat? Some of the top experts in the industry think so.
I've witnessed a lot of individuals complete whole marathons and do so in impressive fashion, mind you. But during their months of training, they lost very little fat, much to their dismay. Shocking? Not really. On the flip side, I have trained hundreds of individuals like sprinters and watched them lose all the fat they wanted on no more than 2 miles per day! Why? Because the body can efficiently "slog" through a marathon (again, certainly darn impressive) while carrying extra fat. A sprinter simply cannot be efficient carrying any extra fat. So why are world class marathoners so fit you ask? Because most of their work is incredibly intense AND long! Trust me, ugh, I know, I've been one of them!
In terms of fat loss - calories burned are the most important factor. And if easy cardio burns less calories than intense cardio, wouldn't it make sense to go harder?
So if we accept the fact that muscle is a major factor in your fat burning engine - and aerobic training makes that engine smaller (costs you muscle) and more efficient at burning fat (remember more efficient means it burns LESS fat) - how can having a smaller, more efficient fat burning machine burn more fat? It doesn't.
So now you can walk into any gym in America and sadly shake your head at everyone spending hours on the treadmill and heading to their favorite hip hop class. Remember though, you have to start slowly and progress a little at a time. But no matter where you start, you can start to create a muscle-building, fat burning machine during your next workout!
=============
|
|
2005/12/05, 09:30 AM
I think the point you made is superb.
i walk my dog for around two hours per day at a brisk pace. although i began to notice weight loss and general well being at the start this now feels like the norm to me.
|
|
2005/12/11, 10:38 PM
I'm new to this stuff and this website. Can someone tell me what HIIT means specifically and why my new exercise program doesn't have anything other than weight lifting?? Like no small cardio workouts or anything???
|
|
2005/12/21, 06:38 PM
Amortenson, I sent you an E-mail
|
|
2005/12/26, 09:53 PM
You had little to no results because you weren't working your muscles. Low intensity-high rep workouts (what I assume you're doing with the low weight) is only good theoretically for strength gain. But that also assumes that you're gradually increasing the weight you're working with. So you start small, good. But you have to WORK to get fit, and you will have to work your muscles. Work up to a weight that you can barely do 8-10 reps (moderate reps). After a couple weeks, you should be able to do high reps (15 or so). Once you can do high rep easily, it becomes low intensity-high rep again, meaning that you have to change your workout weight to adjust. Its good for strength building, but not if you don't change it up.
Its hard to see results in as little as two months with a low intensity workout. I change my workout every 4-6 weeks to prevent my body from adjusting. If after two months you give up on something, then you're not ready mentally to lose weight.
============
Quoting from pinkspark:
uhh sorry ..i dunno how it came off as 'null'...
oh so umm its either cardio before weights or cardio and weights on different days? i am about 118 lbs and i want to lose the 18 lbs...so is HIIT right for losing fat?...im really confused .. last year i worked out for 2 months..light weights only...and NO results...any one got any suggestion.....btw im 5'2" only
=============
|
|
2006/01/12, 07:46 PM
Ok wouldnt cardio build indurance? I mean I dont really care what I looke like or how big my muscles are. I was 17 benching 300 pounds but would huff and puff after one run around the track.
|
|
2006/01/17, 12:00 AM
Yes, you can build endurance with cardio. Add circuit training and you can get stronger along with building endurance.
--------------
Strength and Honor!
|
|
2006/01/30, 11:04 AM
It's kinda fun to read this since that's what I've been doing at the gym. I usually go on the threadmill, run for a minute, walk for 2....sometimes it varies and if I can, I run for 2 minutes, or sometimes I will rest (walk) for only a minute. Is that good?
|
|
2006/02/02, 01:13 PM
I need some help. I workout 5 days a week for 3 weeks. I have lost 6 lbs, but that was in the first week. I do 30 mins of cardio followed by a full body workout.(cardio on the other two days) I have eaten good. I probably consume 2200 calories a day. I do eat brown rice a good bit.
I think i am the only person with no metabolism. I eat 4-5 times a day. Could i be only burning calories when i am exercising.
Do I have to eat perfect? Should i do cardio in the moring which would be hard since i would have to get up at 5:00 am? Should i do strengh training in the afternoon or a circuit traing? I need help. I am getting frustrated.
What exercise and nutrition should i do.
|
|
2006/02/03, 08:11 AM
Marctyson - 3 weeks does not a lifestyle and body change make. Stick with your workouts, eat as clean as you can - lots of info in the nutrition forum on that.
Everyone has a metabolism - it is just a matter of getting it going - it takes more than 3 weeks to convince your body that things are good and it can give up fat or build muscle.
You can't do a total body workout every day in a row - try doing your total body routine, with heavier weights than normal, on days 1, 3, and 5. Do 20 minutes of HIIT cardio on day 2 and 30 minutes of steady state cardio on day 4.
If you need a lifting program look at the top of the screen - go to exercise program and fill out the questions, it will design a routine based on your goals, etc.
--------------
In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking.
- Sir John Lubbock
|
|
2006/02/07, 10:14 AM
Ok, so after reading all of this, I've realized that I need to change my routine. So how long should I be on the elliptical doing the HIIT? I've been doing 25 min. and alternating weight training every other day. Also, how many reps should I be doing with the weights for each muscle group? I'm trying to lose this extra fat from having my baby.
|
|
2006/02/09, 08:37 AM
Pick a program from 'exercise programs' at the top of the screen and stick with it, see how it goes.
20 minutes is good for HIIT, you could do less intense intervals for longer, or steady state for longer periods.
What you are eating will determine a lot of your results.
--------------
Never, never, never, never give up.
- Winston Churchill
|
|
2006/04/21, 03:46 AM
i have been going to the gym for about two months now. every day i do 50 min of cardio and lift weights. so far i have lost about 25 pounds. so i am a believer in fitness now which i never used to be. it has almost become an addiction.:)
|
|
2006/06/28, 02:05 PM
Is it wrong then to to run for 25 mins every time i work out at a steady consistent pace? BB1 mentioned in an earlier post that Too much repetitious cardio can actually "teach" your body to store fat. When i started running last summer and throughout the year i shed a lot of weight...I think I am at the point that its getting harder to lose that 3 or 4 lbs that i want. Should I not be doing cardio every time i work out? This website is amazing, I am learning things I did not know...but now I am confused about my workout plan and do not know if I am doing what I should be!
Thanks!
|
|
2006/07/17, 11:08 AM
asimmer, i would love to hear some feedback from you, you have great advice!! I got on the scale today and i cried and wanted to quit. I have been an cardio junkie for about 4 years, and i kept wondering, how can i be working out so much and still be so chunky? I also only ate about 1000 kcals per day and did 2-3 hours of intense cardio. It is all starting to make sence to me. I think i was training myself to store fat like you mentioned. Ive learned so much reading these posts, but now i am so confused on what exactly i should do.
I am a 23 year old female, 5'4, 130 lbs. I would love to be around 115-117lbs. but more importantly would just like to feel good in my skin. I have started weight training. I work a different muscle group each day, 5 days a week. I do 3-4 different exercises with about 12-15 reps. I have already moved up in weight. I still am so confused with how much cardio to do. Should i do 3 days of HIIT for 20-30 minutes plus the 5 days of weight training? and would 2000 kcals per day be a good caloric goal? Please help me figure out what to to do, I am so ready to see results and am willing to give it whatever it takes. I am afraid to fail, but i really dont want to feel like giving up, especially so soon.
Also, genneraly how long does it take to see results, i am thinking about getting rid of the scale and sticking to my tape measure.
Thank you so much for the info.
Also, i would appreciate advice from anyone reading. Thanks :)
--------------
-- please help me--
-Alison
|
