Executioner

Ok some of you might remember me from while back trying to lose some weight for holiday which i have just got back from.

I was doing weights and cardio and had 2-3months to shift some weight, well i managed to go from 108kg to 91kg in that time, but sods law would have it everywhere else was looking 10x better but i didnt lose as much as i wanted on my belly.

Now im back i want to lose my last bits of fat to then do a good bulking cycle. I was always under the impression that long cardio sessions were the best, but work over 20mins to start burning fat.

But i keep seeing the theroy of short intense cardio eg 15mins will work better than steady 40mins cardio.

Anyone agree of disagree with this, whats your opinions?

Thanks james

Jock

Mate we cannot spot reduce fat from areas of our body only our genetics and gender determines where we gain weight first and where we lose fat last.

I have read for literally hours and hours about which form of cardio is better for fat-loss and in my experience mate there is no definitive answer. There are pros and cons to both methods. I have had success with both, but I really think that it really is something you have to find out for yourself.

I'm cutting at the moment mate and I alternate between the two.

I do HIIT (High Intensity Interval Training) twice a week and 40mins of steady state (70-75% of my MHR) also twice a week, personally I find a mix of the two prevents the body adapting to one particular method especially during long periods of dieting.

You might want to have a look at these HIIT routines, I have used all in the past with good results. Be warned though HIIT is very tough if your not used to intense exercise and I would advise you to start slowly and ease yourself into it, I have put them in order of difficulty:

1) Body-For-Life Cardio: http://www.bodyforlife.com/exercise/cardiotraining.asp
2) Max-OT Cardio: http://www.ast-ss.com/articles/article.asp?AID=97
3) Guerilla Cardio: http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf

The theory is that HIIT cardio increases the metabolic rate for significantly longer than steady state cardio, but performing HIIT any more than 2 times a week is too hard on your muscles IMO.

Just remember that your diet is MUCH more important when cutting.

The best of luck, Jock

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Executioner

Thanks for that , was good read.
Yeah I know you cant spot reduce fat, I was asking about the methods so that as the fat comes of faster (all over and will eventually burn that belly) that way i have more time for a bulk cycle.

Im not a strong CV man 40mins on cross trainer at a steady 75% of max heart rate i can do but i find it boring it almost puts me right off from going at all.

On the last 3 weeks of diet etc i changed from heavy weights low reps, and performed same weight routines, but with 21 reps and lower weight(still tough), i enjoyed that but wasnt sure if thats as effective as pure cardio for fat burning. I also added some resistence training e.g push ups, dips etc

I enjoy weights, do you think a good diet and 21reps will do the job aswell?

as you say its trial and error, i will have to keep at it.

Thanks

hackskii

Control insulin and you will control bodyfat.

Diet is much easier than trying to hammer the bodyfat off with cardio.

Back off on some of the carbs, lower the GI of the carbs and add a fiber and fat to your meals.

Eat 5-6 meals a day first meal should be within 30 min apon awakening.

Dont eat more than 500 cals per meal.

That should do it for the most part without getting too complicated.

There can be other hormonal issues here too, like insulin resistant, hypothyroid, estrogen dominant, progesterone deficient, low testosterone levels.
But probably none of those apply, and the only way to know for sure is with blood work.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.