best way to burn fat?

**steriods123** · 03-10-2008, 04:49 PM

i have about 20% body fat and i want to burn a lot of it down asap, i eat pretty well and i run a decent amount, any other suggestions???

**taiboxa** · 03-10-2008, 04:52 PM

diet and cardio
NOT RUNNING
do proper cardio..
moderate intensity for a MINIMUM of a 45minute duration..
you want ur heart rate around 65% of your MHR

cardio in the morning on an empty stomache is ideal as well.

**xlxBigSexyxlx** · 03-10-2008, 04:53 PM

Originally Posted by steriods123

i have about 20% body fat and i want to burn a lot of it down asap, i eat pretty well and i run a decent amount, any other suggestions???

http://forums.steroid.com/showthread.php?t=75729

strict cutting diet. Cardio @ 70% Max Heart rate for 45 minutes everyday, first thing in the morning.

Jumping rope, sprints.

**xlxBigSexyxlx** · 03-10-2008, 04:54 PM

Originally Posted by taiboxa

diet and cardio
NOT RUNNING
do proper cardio..
moderate intensity for a MINIMUM of a 45minute duration..
you want ur heart rate around 65% of your MHR

cardio in the morning on an empty stomache is ideal as well.

lol beat me to it

**SaSqUaDgE** · 03-10-2008, 05:30 PM

i do cardio in the morning on empty stomach and ive gained weight and my abs are getting more ripped weird how cardio can make you gain weight

***perfectbeast2001*** · 03-10-2008, 05:34 PM

post your diet Ill bet that is where the problem lies. Listen to Tais cardio advice it is spot on.

**39+1** · 03-10-2008, 06:54 PM

Originally Posted by taiboxa

diet and cardio
NOT RUNNING
do proper cardio..
moderate intensity for a MINIMUM of a 45minute duration..
you want ur heart rate around 65% of your MHR

cardio in the morning on an empty stomache is ideal as well.

Hi Tia
here comes the dumb Qs from someone that thought he knows a lot. what maximim hrt rate im 40yrs 285lb (10 pound just came over the last 6 months after ****in around with gear again) 74" tall 18%. I feel good at 130 to 145 never 150 bpm for 30 to 40 minutes. for burning fat what should i be lookin at? cause my way isnt working as far a leaning out. and yes diet sucks dont really think about it ive always ate proper to Okay.

**taiboxa** · 03-10-2008, 07:41 PM

theres a formula where u take ur waking (resting heart rate) subtract it from some number then take % of that remaining number then add back your waking heart rate to get your project max heart rate (confusing i know.. just do some googling)

**RapaciousShark** · 03-10-2008, 08:23 PM

so no running....maybe thats why i cant hold on ebough muscle when i cut? I love this forum, i had no idea how much crap im doing wrong

***perfectbeast2001*** · 03-11-2008, 01:40 AM

http://www.machinehead-software.co.u..._abcc_bcf.html

that is a HR calculator. stick in zone 2 for cardio

**green22** · 03-11-2008, 06:16 AM

empty stomach AM cardio, 45-60min.

**marre** · 03-11-2008, 08:33 AM

how much less effect does an evening 60min 65% cardio give compared to a morning empty stomack cardio?

**bobo0101** · 03-11-2008, 02:17 PM

What would be the draw backs of doing cardio at 80% mhr for 30 minutes?

***perfectbeast2001*** · 03-11-2008, 04:54 PM

Originally Posted by bobo0101

What would be the draw backs of doing cardio at 80% mhr for 30 minutes?

that your body would use glycogen for fuel rather than fat stores due to increased demand.

**Ronnie Rowland** · 03-11-2008, 06:08 PM

Originally Posted by taiboxa

diet and cardio
NOT RUNNING
do proper cardio..
moderate intensity for a MINIMUM of a 45minute duration..
you want ur heart rate around 65% of your MHR

cardio in the morning on an empty stomache is ideal as well.

I'll second this post by taiboxa. Watch your late day carbs as well..

**bobo0101** · 03-11-2008, 06:52 PM

Originally Posted by perfectbeast2001

that your body would use glycogen for fuel rather than fat stores due to increased demand.

Thanks PB, I guess I need to slow down a little and just do it longer then?

***perfectbeast2001*** · 03-11-2008, 08:24 PM

Originally Posted by bobo0101

Thanks PB, I guess I need to slow down a little and just do it longer then?

yes for fat burning. I would look to do a small ammount of higher intensity just for health reasons (works the lungs and heart ect)

**bobo0101** · 03-11-2008, 11:52 PM

Originally Posted by perfectbeast2001

yes for fat burning. I would look to do a small ammount of higher intensity just for health reasons (works the lungs and heart ect)

Thanks Bro I sent you a pm with another question hope you dont mind

**xlxBigSexyxlx** · 03-12-2008, 05:03 PM

set yourself on fire

**audis4** · 03-12-2008, 05:27 PM

i run...no more than about 1 mile.
Haven't lost much since bulking.
my overall lifting #'s haven't changed much

**STRONGMAN91** · 03-12-2008, 06:25 PM

So, what type of exercises are good for cardio and which ones aren't?

**D-Unit 39** · 03-12-2008, 11:32 PM

Just curious.... why no running? Is it because running takes you beyond 65-70% MHR?

That's what I've been doing all my life and it's worked just OK. If there's a better way I'm gonna flip!

**bigboomer** · 03-13-2008, 12:04 AM

I read in muscle fitness about best fat burning cardio was short periods of high intensity training. They mentionied a 15 minute session on the stationary bike. One minute at a moderate pace, then one minute as hard as you can pedal, then reapeat for a full 15 minutes. They compared this to 30-45 minutes at a 70%mhr, and recommended 15 minute sesseion for better fat burning. Any thought on this method?

**bigboomer** · 03-13-2008, 12:17 AM

The article actually mentioned mixing the days between the two, short periods of HIT a few time a week with the other session at 70%mhr. I was thinking of trying this?

**Sir Lifts-a-lot** · 03-13-2008, 05:08 PM

Listen to these guys and the 45min cardio but you MUST keep your diet in check!!! YOu are doing 45 minutes of cardio and then the rest of the 23 hours & 15 minutes need to be focused on not going to dunkin donuts or the vending machine.

**MFT81** · 03-14-2008, 12:45 PM

Originally Posted by D-Unit 39

Just curious.... why no running? Is it because running takes you beyond 65-70% MHR?

That's what I've been doing all my life and it's worked just OK. If there's a better way I'm gonna flip!

PB said that running (using this term loosely) is going to put you at a higher intensity than power walking which will cause you to use a higher percentage of carbs than fat during cardio. The advantage is that you will burn fat more efficiently. However youll need to do it longer (i.e 45 min or longer) to get results.

Some one mentioned doing intervals. Imo this is the way to go because you can still focus on fat burining and the inserting short bursts for short periods (45 sec to a min) to work the heart/lungs.

Plus everyone needs to realize that

1. not one formula will work as we all have diff working heart rates no matter the age (a good exp. someone who is on a beta blocker)

2. Your body acclimates very easily to cardio. even though your sweating dosent mean your working out hard enough. THis is an advantage of Interval cardio cause you keep your body guessing.

As a basic rule Tai and PB are pretty spot on

**Panzerfaust** · 03-14-2008, 07:51 PM

Originally Posted by taiboxa

theres a formula where u take ur waking (resting heart rate) subtract it from some number then take % of that remaining number then add back your waking heart rate to get your project max heart rate (confusing i know.. just do some googling)

You don't know the formula?

220 - age x .75 = THR