Fat burning (originally by Magic)

**texasmk4** · 12-17-2007, 12:59 PM

i have a question regarding your thread about burning fat.. i am a big fan of intervel cardio this is how i start my cardio 6 mins of warm up by slowly jogging and increasing the speed every min.. then after 6 mins of warm up i do 1 min of sprinting fast running i.e speed 10 on the trade mill after that i bring it down to 7.5 for three mins then jack it up at 10 and follow the same procedure 3 or sometimes when i feel good 4 times and then finish it up with 6 mins of cool down to stabilize my heart rate.. do you think the study you presented in your thread of ' 30 mins of cardio with a 20 mins of break and then doing 20 mins of cardio' has far greater results than what i do?? i am definetly going to give this study a try starting from today.

**reconforce4** · 12-17-2007, 01:02 PM

reports how that it does has a better fat burning job and it prevents catabolism, because ur not running for a long time straight.

**magic32** · 12-17-2007, 01:21 PM

Originally Posted by texasmk4

i have a question regarding your thread about burning fat.. i am a big fan of intervel cardio this is how i start my cardio 6 mins of warm up by slowly jogging and increasing the speed every min.. then after 6 mins of warm up i do 1 min of sprinting fast running i.e speed 10 on the trade mill after that i bring it down to 7.5 for three mins then jack it up at 10 and follow the same procedure 3 or sometimes when i feel good 4 times and then finish it up with 6 mins of cool down to stabilize my heart rate.. do you think the study you presented in your thread of ' 30 mins of cardio with a 20 mins of break and then doing 20 mins of cardio' has far greater results than what i do?? i am definetly going to give this study a try starting from today.

Yours is the very best way to burn fat!

The only thing I’d change, or be aware of is worrying about specific duration (other than your warm-up). I discuss this in my soon to be released steroid .com women’s fitness section. The key for you is not be a slave to the clock, but rather instinctually train to the point of near exhaustion, then reduce speed for recovery and repeat. There is a general consensus myth that moderate-paced cardio training (the Fat Burning Zone) is the superior fast or HIIT training, but that’s not what the numbers relate.

Note: In clinical studies with OBESE subjects, changes in fat oxidation were NOT significantly different among groups.
http://jap.physiology.org/cgi/content/full/92/3/1300

Here’s an excerpt from my women's section:

Low Intensity (L.I. for short) burns about 50% fat for fuel while High Intensity (H.I.) burns about 40%. This is not a big difference. But say, for example, one burns 100 calories in 20 minutes of L.I. work, compared to 160 calories in 10 minutes of HI work. Performing HI actually burns more total fat, and does so in only half the time as illustrated below:

Low Intensity
100 calories x 50% = 50 calories

High Intensity
160 calories x 40% = 64 calories

In addition, HI training will also boost the metabolism long AFTER the workout is done. This post-workout fat burning effect does not accompany LI training. Even though HI training is a powerful fat loss tool, it should only be used by those who have already attained a good level of cardiovascular fitness. The basic idea when trying to lose fat is to create a caloric deficit that prompts the body to release stored energy, a.k.a. fat. The type of training does not matter nearly as much as creating this deficit, bringing us back to the paramount importance of diet and muscle building, but as illustrated above HI training creates this deficit more efficiently than LI training.

-------------------

As for the information in the recent Japanese study, I don't think it's a matter of either or, but rather both. If time permits you’d do well to implement this info, in other words, maintain your regimen but within their timing template (30/20/30). This would be the best of both worlds.

Best to you.

**Merc..** · 12-17-2007, 01:42 PM

Originally Posted by magic32

Yours is the very best way to burn fat!

The only thing I’d change, or be aware of is worrying about specific duration (other than your warm-up). I discuss this in my soon to be released steroid .com women’s fitness section. The key for you is not be a slave to the clock, but rather instinctually train to the point of near exhaustion, then reduce speed for recovery and repeat. There is a general consensus myth that moderate-paced cardio training (the Fat Burning Zone) is the superior fast or HIIT training, but that’s not what the numbers relate.

Note: In clinical studies with OBESE subjects, changes in fat oxidation were NOT significantly different among groups.
http://jap.physiology.org/cgi/content/full/92/3/1300

Here’s an excerpt from my women's section:

Low Intensity (L.I. for short) burns about 50% fat for fuel while High Intensity (H.I.) burns about 40%. This is not a big difference. But say, for example, one burns 100 calories in 20 minutes of L.I. work, compared to 160 calories in 10 minutes of HI work. Performing HI actually burns more total fat, and does so in only half the time as illustrated below:

Low Intensity
100 calories x 50% = 50 calories

High Intensity
160 calories x 40% = 64 calories

In addition, HI training will also boost the metabolism long AFTER the workout is done. This post-workout fat burning effect does not accompany LI training. Even though HI training is a powerful fat loss tool, it should only be used by those who have already attained a good level of cardiovascular fitness. The basic idea when trying to lose fat is to create a caloric deficit that prompts the body to release stored energy, a.k.a. fat. The type of training does not matter nearly as much as creating this deficit, bringing us back to the paramount importance of diet and muscle building, but as illustrated above HI training creates this deficit more efficiently than LI training.

-------------------

As for the information in the recent Japanese study, I don't think it's a matter of either or, but rather both. If time permits you’d do well to implement this info, in other words, maintain your regimen but within their timing template (30/20/30). This would be the best of both worlds.

Best to you.

GREAT POST MAGIC !!!!!!!!!

Merc.

**PEWN** · 12-17-2007, 01:49 PM

Originally Posted by magic32

Yours is the very best way to burn fat!

The only thing I’d change, or be aware of is worrying about specific duration (other than your warm-up). I discuss this in my soon to be released steroid .com women’s fitness section. The key for you is not be a slave to the clock, but rather instinctually train to the point of near exhaustion, then reduce speed for recovery and repeat. There is a general consensus myth that moderate-paced cardio training (the Fat Burning Zone) is the superior fast or HIIT training, but that’s not what the numbers relate.

Note: In clinical studies with OBESE subjects, changes in fat oxidation were NOT significantly different among groups.
http://jap.physiology.org/cgi/content/full/92/3/1300

Here’s an excerpt from my women's section:

Low Intensity (L.I. for short) burns about 50% fat for fuel while High Intensity (H.I.) burns about 40%. This is not a big difference. But say, for example, one burns 100 calories in 20 minutes of L.I. work, compared to 160 calories in 10 minutes of HI work. Performing HI actually burns more total fat, and does so in only half the time as illustrated below:

Low Intensity
100 calories x 50% = 50 calories

High Intensity
160 calories x 40% = 64 calories

In addition, HI training will also boost the metabolism long AFTER the workout is done. This post-workout fat burning effect does not accompany LI training. Even though HI training is a powerful fat loss tool, it should only be used by those who have already attained a good level of cardiovascular fitness. The basic idea when trying to lose fat is to create a caloric deficit that prompts the body to release stored energy, a.k.a. fat. The type of training does not matter nearly as much as creating this deficit, bringing us back to the paramount importance of diet and muscle building, but as illustrated above HI training creates this deficit more efficiently than LI training.

-------------------

As for the information in the recent Japanese study, I don't think it's a matter of either or, but rather both. If time permits you’d do well to implement this info, in other words, maintain your regimen but within their timing template (30/20/30). This would be the best of both worlds.

Best to you.

another good post magic thanks for the read.

**lpaulgib** · 12-18-2007, 02:18 PM

I'm huge on cardio, and I'd say go to the track rather than the treadmill

**darkseed** · 01-08-2008, 09:12 AM

the track is great!!! but if your used to running on that damn treadmill then you better by some damn good crosstraining shoes....i.e. Nike's

**Unoid** · 01-08-2008, 12:10 PM

I dunno about you guys but I'm 240lbs. Treadmills + me doing anything more than a speed setting of 6 becomes a loud vibrating mess in the gym. And I'm nimble on my feet, use to run x-c.

Thats rules out the sprinting or fast run idea for me.

I'd rather throw on my track spikes and go do 100mm sprints mixed in with slow jogging for a couple miles.