Pscarb

sprinters train totally diffrently than what this girl needs, yes you burn more calories but the majority is from Carbs at a lower intensity you burn more fat which is the point to cardio for fat loss....Sprinters use high intensity short sprints and not all of them are muscular Marathon runners use far more calories and therefor burn more carbs and more protein after it has been converted to sugar to be burnt as energy.
you will find a marathon runner has not got as low a BF% as you might think just low muscle mass.

doing cardio at approx 65% is a proven documented way of burning fat......it is not all about calories burnt.

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brandon1

Like pscarb has said you may burn more calories (maybe reliying to much on joggin/stepper machines cals per hour read out) but its where the calories are coming from that you have to look at, after all its stored fat that you are trying to burn not important carbs/protein that are required to build and repair. low to moderate intensity aerobic exercise tends to burn fat, where as high intensity aerobic exercise tends to burn glucose.

Those who are new to regular exercise, or who are returning to exercise after a break, can work towards doing low to moderate intensity aerobic exercise for at least 20 to 30 minutes on 4 to 5 days each week. This is a practical and safe way (low risk of injury) to burn body fat.

Exercising for longer at a lower intensity is better than only managing a short time at a higher intensity. This approach to exercise also has significant additional health benefits such as reducing the risk of heart disease and type 2 diabetes.

brandon1

increased mitochondria production by acute exercise leads to damaged muscle and other tissues by an increased oxidative stress on the electron transport associated with the mitochondria.

During exercise the increased electron flow through the mitochondrial electron transport chain leads to an increased rate of ROS production (reactive oxgen species related to muscle/tissue damage) which is known to cause excessive production of free radicals

The isolation of mitochondrial fractions by differential centrifugation has shown that the amount of damaged mitochondria, recovered in the lightest fraction, is remarkably increased by long-lasting high intense exercise (own study)

low/mod intensity over a controlled peroid of time leads to the increase in mitochondrial density and increases in the maximal activities of a number of mitochondrial enzymes of the TCA cycle (tricarboxylic acid cycle) and oxidative pathways

Exercise at a given oxygen uptake, show there is less of a decrease in the high-energy phosphates, a smaller increase in creatine and ADP in after training results and this is believed to provide a reduced stimulus to glycogenolysis and glycolysis and increase the reliance on fat catabolism during exercise.

Gymgirl

Hi Brandon and everyone else.
Thanks so much for the support. My % rate is way up there as is my heart rate, I really push myself when doing cardio so I will back off a little and try to keep it more low intense. I was up to 85 and 90% I am seeing great improvement though.

I do suffer from PCOS polycystic ovary's which is greatly linked to Diabetes type 2 although I am lucky to not have type 2 levels yet but i could be at greater risk in the future.

So far so good but I am keen to be ripped guys so keep the advice flowing!

Lea
X

Gymgirl

Finally I am here! I found the post a pic link!!!

Robsta

Mate, nice post but you should maybe give credit to who wrote it originally

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Robsta

brandon1

i would have but considering most of what i wrote is from my own lab work and own research based on a pre-exsisting journal as it is part of my degree, i didnt feel the need to, and it was for general reading not to make myself sound clever. im not some newbie trying to pretend i know things just cause it says newbie trainer, maybe next time you will ask where the information comes from rather then assume im passing someone elses work off as my own.

Gymgirl- i did a study and presentation into PCOS last year and was quite interesting althought there is medication for the condition(which i am sure you well know) it actually turned up that a good diet and exercise regime (spelling) was the best thing to combat the condition.

i do have a medical/scentific journal onit if your interested xx
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Robsta

Well a big slap on the back for you, you little genius you....well done, excellent work. Puts all us meatheads to shame.
So what lab work do you do then einstein??

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Robsta

paulo

lol, hope hes not got a convertible for you!

Truewarrior1

hes a rat they test brain drugs on him

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When You Dance With The Devil You Wait For The Song To Stop.

Currently HULKING OUT!

brandon1

first off lets not get carried away im only in my second year of my human bioscience degree and there a lot of people on this site that know more than i do some cases way more, it was just chance that i had studied these things already on my course.

To answer your question on what lab work i do, lab work is normally associated wih the following subjects :Genes,population and evoultion, mammalian life cycles and development, microbial and cellular biology, vertebrate physiology and my favourite for obvious reasons human bio-chemistry.

If i do anything which i think may help anyone, then ill smash it on here

time for a meal before gym (100g oats and protein shake) cheers paul ha ha here comes the grumpy times haha

Bulldozer

Hi gym girl

How long have you been training ??

I dont mean to sound rude but it doesnt sound like very long. Plus you said your new to this. I dont know why you feel you need to use drugs ??

Not ALL bodybuilders/ weightlifters use drugs, i know that may be obvious, but just like to remind everybody lol

YOU CAN build muscle and loose fat WITHOUT drugs. You say your goals are not set that high, so why use drugs ??

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If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France



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Pscarb

i can vouch for Brandon1 as he is my training partner unfortunatly he does know his stuff go easy on him guys though as he is currently dieting for the same show Del is doing.

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Gymgirl

Yes go easy on Brandon, Hes my buddy and you rock babe :-)

Thank you so much for all your advice guy's, I am not taking anything now, I am going to focus on the cardio with a mix of weight training and see how my progress is in a few weeks. My diet is getting the Brandon overhaul too :-) I will keep you all posted.

Hi Bulldozer, Yes I am new to training, how about you? My goal is to have low fat, lean really defined muscle but I do not want to bulk up.

Take Care everyone.
Lea
x

Pscarb

And Brandon's diet is getting the Pscarb overhaul soon he won't have the energy to type your diet

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