posted
Hey. Hopefully, someone can offer some advice. I do intense weights in the gym 3 days a week (each muscle group worked once per week and 2-4 exercises per group) and do cardio 2-3 days a week. I am not overweight but am trying to lose just a couple more pounds of body fat to become lean. I have gained about 10 pounds in a year (mostly muscle). I guess I am looking for the best type of cardio to help me keep the muscle that i build while losing just a little bit more body fat. Any suggestions? Also, should I eat before lifting/cardio (i work-out in the mornings)?Posts:
4 | Registered: 04-28-04
posted
First, yes you should eat before working out. If you don't, your workouts will suffer.
Now, about the cardio.....the mode of cardio you choose isn't what's going to determine whether you keep your muscle or lose it. Whatever mode you choose though, I'd avoid the upper intensity levels....too much high intensity cardio will be detrimental to your strength and size gains. In the end, it will come down to creating the right amount of caloric deficit to force your body to burn off some of that fat. Too much of a deficit, and your body will be forced to shed some muscle and generally slow down the metabolism leading to a possible higher bodyfat percentage in the end.
http://www.topfitonline.comPosts:
134 | From:
Medford, OR USA | Registered: 01-27-00
posted
So, do you think if i ran at a medium intensity (for about 25-30 minutes) 2-3 times a week, that would work? Maybe even throw in about an hour hike once a week? Basically, i jsut want to elevate my heart for some time but not elevate it so hight that i burn out muscle?
Thanks for your help. I appreciate it!Posts:
4 | Registered: 04-28-04
The implication of your response is that (at least for those trying to maximize muscle gain) that you advise longer lower intensity training vs. the popular style "interval training" for cutting fat.
Is that correct?Posts:
267 | From:
MA | Registered: 06-05-02
posted
EEsterling....not sure how you made the assumptive jump, but my point is that high intenstity cardio is detrimental to strength and size gains. Since cdnashville says he's down to losing only a couple pounds of fat to get lean, it could be too easy to lose muscle with high intensity cardio. I didn't in any way say "low" intensity or long periods of time.....the question was specifically about doing some running at medium intensity for 25-30 minutes, so that is the question I answered. Concerning the "interval" style of cardio, although it does have it's place in some routines at some times, it's not necessarily the "popular" style for everyone. Hope this clears things up for you.
http://www.topfitonline.comPosts:
134 | From:
Medford, OR USA | Registered: 01-27-00
Oshin
posted
Hello guys!!!!!
I find your topic interesting because I have more or less the same question.
HOW CAN I REACH MY OBJECTIVES AND MANTAIN THEM???????????????????????????????????????
Although my muscle are already very well defined, I am not happy 100% because I want to burn out more fat until reaching the 16% or 18% BF but without losing more body weight. At the same time I don´t want to look like a bodybuilder because is not my concept of what sexy should be (please anybody with a different opinion about "SEXY" don´t take it wrong, this is just my idea and I respect anyone´s else).
My percentage of body fat right now is 20%,my BMI 18,90% and body weight 52,7 Kg. I do cardio for 30 minutes every day at the intensty of 150 MHR more or less. Alternating days (3times a week) I train my legs and the rest 2 days my upper body (either back/chest or bicep/tricep or only shoulders) and also 3 times X week my abs (not every day). My eating behaviours are very good ones (no desserts, no fast food, almost no fet, no fried food, etc) lot of vegetables, protein, moderate carbs,& plenty of H2O. I have my meals/snacks 6 times a day.
I am very serious when at the gym, don´t waste my time and I stay there max 1 hour and a half.By doing so I get to reach my objectives BUT NOT MANTAIN THEM, because after hard training seasons with wich I could reached 18% of BF, it turned 20% BF again in one week where I didn´t trained so hard and every day as used to and I eat some of those delicoius food I have been craving for.
Please can "TOPFIT" or anyone else give an answer? I will also appreciate it.
posted
You really shouldn't have any doubts about how to lose the fat....it really does come down to burning more calories than you eat. Since you are pretty lean already, it will be a little more difficult to lose this last little bit than it was to lose the rest, but you just need to be more diligent about watching your food intake and sticking to your workouts. Also, you seem to be a bit concerned about maintaining your goal once you reach it.....you are aiming for a pretty low bodyfat % so you are going to have to work at it to stay that lean....you can't just look at the way you eat now as a temporary thing.....you need to be changing your eating habits and lifestyle to maintain the new goal. Since you are in a caloric deficit to lose fat, once you've reached your goal you can add some calories back in (or cut back on the cardio) so you are at maintenance calories instead of a deficit.
You do have a tough goal right now with not wanting to lose any weight, but wanting a lower bodyfat %.......to do this you would have to gain muscle while losing fat, and this is always difficult, but even more difficult now since you are already fairly lean. You may want to work on building some muscle for awhile and then go back to losing fat.....you need to pick one goal at a time.
One thing that stands out about your cardio is you seem to have been doing the same thing for too long and your body may be getting too well adapted to it, plus your body does need some rest sometime during the week. Try different modes of cardio, and different intensities. You may need to add some more time on some of the days you do cardio depending on overall intensity levels (you could add another cardio session one or two days a week, or just a little time to one of your sessions). You could also do one or two of your sessions with moderate intensity intervals to break out of the plateau you sem to have hit. Same thing with your resistance training....if you haven't made any changes to your program for several weeks, then its time.
You seem to have the food intake down fairly well, I'd just encourage you to get some fat in your diet.....preferably from vegetable sources and fish. Just remember, when trying to lose fat you'll need to be in a caloric deficit, when trying to maintain you'll need to be eating your maintenance calories, and when trying to build muscle you should have a caloric surplus.
You say you start eating the foods you like and your bodyfat jumps up 2% in a week.......this isn't too likely......that would mean you were totally pigging out. Most likely (depending on the method you use to determine bodyfat %) you were just putting on some water weight from added carb intake and this showed up as a higher fat %.
Hope this helps......
p.s.----I'll probably stick to answering your questions on my forum where you also posted from here on just so I don't have to keep double posting. But, keep looking here for other people's advice also.
http://www.topfitonline.com
[This message was edited by topfit on 05-02-04 at .]Posts:
134 | From:
Medford, OR USA | Registered: 01-27-00
posted
[QUOTE]Originally posted by topfit: Since cdnashville says he's down to losing only a couple pounds of fat to get lean, it could be too easy to lose muscle with high intensity cardio.[/QUOTE]
I disagree completely. I think high intensity interval training could lend itself perfectly in this circumstance. Short bouts of high intensity training result in a reduction of the catabolic steroid cortisol compared to sustained periods of cardiovascular exercise, thus reducing muscle mass loss during periods of caloric restriction and other stressors.
While the poster has not indicated the length of current cardio sessions, I would advocate a 5 minute warm up/cool down with 10-15 minutes of high intensity intervals (20/40 splits). This will spark the metabolic furnace without initialising a large meltdown of lean tissue.Posts:
73 | From:
Macomb, MI, USA | Registered: 04-22-02
posted
Unfortunately, too much high intensity cardio will be detrimental to strength/muscle gains and maintenance, especially when the body is in such a precarious balance anyway (ie--down to the last few pounds of fat loss). High intensity intervals will not only raise the cortisol, but will also increase the lactic acid levels to a point the body can't buffer it which will reduce overall performance in someone who hasn't spent time slowly building up their intensity and their ability to buffer lactic acid levels. If the original poster had wanted to do high intensity cardio for long periods, that would certainly be contraindicated considering his goals, but doing moderate intensity for 25-30 minutes will keep the cortisol and lactic acid levels low while still burning the calories needed to help maintain a caloric deficit, and help train more specifically for the hikes he wants to take. Intervals might be indicated if the poster was involved in a sport that would benefit from the specific energy systems trained with intervals, but for his goals and for what we know about his life at this point, I stand by my advice. Now, having said all that, food intake is still going to be more important in the overall scheme of things than what kind of cardio he does or for how long he does it, so, cdnashville, what are your eating habits like?
http://www.topfitonline.comPosts:
134 | From:
Medford, OR USA | Registered: 01-27-00
Losing fat while retaining lean muscle mass can be a challanging balance. My advice to you would be to use an aerobic type of exercise that you enjoy and can stick with. Exercise at around 70% of your max HR. ( This can be found by subtracting your age from 220) Drink plenty of fluids (water) also. Try incorporating some time of sprints to your aerobic training, while this may not be the most efficient way to lose fat while exercising: It will in fact raise your basal metabolic rate throughout the day. This will help you burn more fat efficeitnly at rest. Also make sure carbohydrates and protein are consumed before and after strength training for muscle repair and to replenish ATP stores. Remember, listen to your body and do not over train.
hope this helps! Chad Buccini, BS health studiesPosts:
1 | From:
New Lenox, IL, usa | Registered: 05-27-04
I have to disagree with Chad on a couple of things. First of all, 220 - your age is not a very accurate way to figure target heart rate for most people. Perceived exertion is the best way. Secondly, a meal made up of mostly protein is the best before and after a workout to keep your body buring fat. Two good books to read are "Natural Hormonal Enhancement" by Rob Faigin and "Manly Weight Loss" or "German Body Comp" by Charles Poliquin. These books will help you understand what to eat and how to exercise in order to maximize fat loss. I hope this helps.
Great book, JY.. one of many on my shelf. For many a great workout designed to maximize bodyfat loss.
Cheers, JoshPosts:
185 | From:
Denver, CO | Registered: 02-02-02
Drew Baye
posted
fat loss
High Intensity Training the Mike Mentzer Way, by Mike Mentzer co-written by John Little is a far better book.
You don't need ANY cardio to get cut, and you'd probably have an easier time getting cut without it, doing just strength training and watching your diet.
posted
Hey as to your question if u should eat before you work out, the first guy to respond was right u definitely need food in your system so that your work out is good. However, if you work out in the mornings, its best to work out on an empty stomach. Best thing to do is to drink about 8 oz of water to clean ur system every morning before a work out, then work out. No food in the mornings, better results TRUST me. Check out this book too, thats my source. Body for Life by Bill PhillipsPosts:
1 | From:
Los Angeles, California, USA | Registered: 06-26-08
posted
If you know your heart rate can handle it, and a physician approves, try HIIT (High Intensity Interval Training). I have had success in the past, the goal is to get your heart high, then low, then high, and constantly change. Similar to sprinting to a jog, and back. I highly suggest checking with a local trainer to setup a plan that will work with all your needs.
http://www.g3fitness.netPosts:
25 | From:
VA, United States | Registered: 01-25-08
posted
Clenbuterol + barbell complex interval training + no starches for a week. Thats how pro BB's do it.
Clenbuterol + yoga + no food. That how hollywood does it.
In wrestling we did little water + wrestling + only chicken and a little banana. ------------------------------------------------- I know of no better example of functional strength than a 600-pound deadlift. Except a 700-pound deadlift. That's what strength is: the ability to generate force, and the "functional" part is really just a qualifier. Because when you're that strong, it's functional. That's the part that has the modern "academic" wing of the fitness industry in such a fog just now.Posts:
41 | From:
Herndon, VA | Registered: 10-11-07
posted
I can't believe anyone is still recommending the outdated slow sustained cardio as a way of preserving muscle ahhahahahahaa... anyway high intensity interval training is the BEST way to lose any fat by increasing EPOC (excess post-exercise oxygen consumption) and HIIT also ingreases GH(growth hormone)levels therefore preserving and increasing muscle mass. I don't know where you guys are doing your research but the FAT LOSS GUY or the authority on this topic is undoubtedly Alwyn Cosgrove and unless you have been under a rock for the last couple of years as trainers we should be aware of his research and methods. Metabolic Training is the only way to go. It is the fastes most efficient way to get lean while preserving or even adding lean mass at the same time, end of story. If you are serious about fat loss check him out http://www.alwyncosgrove.com/Store1.html Don't waste your time anymore look at his programs or find a trainer that is familiar with themPosts:
209 | From:
Fairbnks,Ak,US | Registered: 09-13-07
posted
"don't know where you guys are doing your research but the FAT LOSS GUY or the authority on this topic is undoubtedly Alwyn Cosgrove and unless you have been under a rock for the last couple of years as trainers we should be aware of his research and methods"
Add this to: He the same guy who copies verbatim from other people's books and writes as his own.
And the benifit of EPOC is smaller than we thought. The current research on HIT says the major mechanism behind why HIIT works so well is bcos of the appetite suppresion effect. There is greater fat utilization with HIIT though.
www.exercisebiology.comPosts:
190 | From:
usa | Registered: 07-17-05
posted
[QUOTE]Originally posted by anoopbal: "don't know where you guys are doing your research but the FAT LOSS GUY or the authority on this topic is undoubtedly Alwyn Cosgrove and unless you have been under a rock for the last couple of years as trainers we should be aware of his research and methods"
Add this to: He the same guy who copies verbatim from other people's books and writes as his own.
And the benifit of EPOC is smaller than we thought. The current research on HIT says the major mechanism behind why HIIT works so well is bcos of the appetite suppresion effect. There is greater fat utilization with HIIT though.
www.exercisebiology.com[/QUOTE]
Hahaha, Anoopbal, as much as I disagree with your take on crossfit, we were thinkin the same thing about Cosgrove. ________________________________________________
I know of no better example of functional strength than a 600-pound deadlift. Except a 700-pound deadlift. That's what strength is: the ability to generate force, and the "functional" part is really just a qualifier. Because when you're that strong, it's functional. That's the part that has the modern "academic" wing of the fitness industry in such a fog just now.Posts:
41 | From:
Herndon, VA | Registered: 10-11-07
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