Fat burning zone

[bavz01]

Hi guys got myself heart monitor today for my cardio, I'm looking at stripping some
Body fat what would be the ideal heart rate for doin this???

Age 27
Height 5'11
Weight 164
Bf 15%

Bf goal in 9 weeks 12%

[AlphaGenetics]

Best way to strip body fat is to eat right. I finally learned that this summer.

[DanB]

^ ^ ^ ^ ^ ^ ^ ^ x2
as far as the heart rate,work out your max and aim to have intervals of 85% of max so 40sec flat out 15 - 20 sec lower intensity and repeat for 20 - 30 mins

[Dr Pepper]

Diet is the most Important, but that aside. What type of cardio are u speaking about? AM? PM? What type?

[M302_Imola]

Two different forms of cardio for fat burning: HIIT (high intensity interval traning) and LISS (low intensity steady state). HIIT is effective but should only be performed when carbs are present and on non-training days IMO. This form of cardio can be very taxing on the body so that's why I prefer to do this on non-training days. LISS is effective at burning fat but glycogen stores must be really low or depleted. LISS can be done first thing in the morning (before breakfast) or after an intense weight lifting session when glycogen is low. Your heart rate should be between 60-70% MHR and held steady for a 20-45 minute period.

[spywizard]

Two different forms of cardio for fat burning: HIIT (high intensity interval traning) and LISS (low intensity steady state). HIIT is effective but should only be performed when carbs are present and on non-training days IMO. This form of cardio can be very taxing on the body so that's why I prefer to do this on non-training days. LISS is effective at burning fat but glycogen stores must be really low or depleted. LISS can be done first thing in the morning (before breakfast) or after an intense weight lifting session when glycogen is low. Your heart rate should be between 60-70% MHR and held steady for a 20-45 minute period.

this ^^^ and example would be once i've done my resistance training i'll do LISS as described above.. for me that is 110 hrt per minute... 55-65%...

[marcus300]

60%-70% of your MHR as done wonders for me, I aim for around 40-45mins low to moderate.

[bavz01]

Cheers guys. My cardio will
Just be done on the treadmill after my weights, and 2 times a week fasted of a morning. Would it be ok after my weights to do 20 secs full on with a 10 sec rest x 8 times?????

[Back In Black]

Cheers guys. My cardio will
Just be done on the treadmill after my weights, and 2 times a week fasted of a morning. Would it be ok after my weights to do 20 secs full on with a 10 sec rest x 8 times?????

That's only 4 minutes!!!!

If your fitness levels aren't up to full HIIT then work on it. Try 40 sec sprint and then walk slowly for 80 seconds. Repeat that 10 times. Slowly extend the time you sprint and reduce the time you walk. Or simply increase the speed of both consistently and leave the times as they are.

[bavz01]

That's only 4 minutes!!!!

If your fitness levels aren't up to full HIIT then work on it. Try 40 sec sprint and then walk slowly for 80 seconds. Repeat that 10 times. Slowly extend the time you sprint and reduce the time you walk. Or simply increase the speed of both consistently and leave the times as they are.

Sweet cheers stem

[boxingfan30]

lol this is so funny... I was JUST about to start a thread about this. I myself just got a heart monitor. A polar.. it had good reviews on it. I got on the elliptical and kept the heart rate at 130 bpm or close to it. I'm 33 5'9 and 165 lbs.

I did the cardio at this pace for a little over an hour and the Polar said I burned 615 calories. That seems a little bit high doesn't it? Of course the elliptical say I burned around 850 calories which I know isn't right.

[boxingfan30]

and OP, not to hijack your thread but I have to ask some others... before getting a heart monitor I had been doing 30-35 minutes 4 days a weeks and 45 min twice a week. Do you all feel I will see a significant improvement in fat loss at the rate above that what I had been doing? I was trying to keep cardio at a pretty mild pace before, but I know I was way about my "fat burning zone".

[bass]

Two different forms of cardio for fat burning: HIIT (high intensity interval traning) and LISS (low intensity steady state). HIIT is effective but should only be performed when carbs are present and on non-training days IMO. This form of cardio can be very taxing on the body so that's why I prefer to do this on non-training days. LISS is effective at burning fat but glycogen stores must be really low or depleted. LISS can be done first thing in the morning (before breakfast) or after an intense weight lifting session when glycogen is low. Your heart rate should be between 60-70% MHR and held steady for a 20-45 minute period.

i agree. best results i've gotten was doing LISS cardio on an empty stomach. one hour is ideal, i found that you get the best results in the second 1/2 hour of your cardio. of course if you don't have time to do an hour then 15-20 minute after weight training would be my second choice. you can also do both in the same day!

[FireGuy]

Two different forms of cardio for fat burning: HIIT (high intensity interval traning) and LISS (low intensity steady state). HIIT is effective but should only be performed when carbs are present and on non-training days IMO. This form of cardio can be very taxing on the body so that's why I prefer to do this on non-training days. LISS is effective at burning fat but glycogen stores must be really low or depleted. LISS can be done first thing in the morning (before breakfast) or after an intense weight lifting session when glycogen is low. Your heart rate should be between 60-70% MHR and held steady for a 20-45 minute period.

Excellent advice.