Cardio: Good or Bad for Fat Loss?

[Wrangell]

No Wrangell....

I didn't even read my original post.... short changed on time.

However, your words are right.

My usual recommendation is to start out with steady state and ride it until it's no longer optimal.

All of my programming works like this.

Keep it simple until simple stops working.

Based on your experience with clients, after a client has had some prolonged experience with steady state, what factors do you look at to determine that steady state is " no longer optimal " - I assume this is what you referred to earlier as ' a point of diminishing returns ' - and that it's time for some other form of cardio ?

" Keep it simple until simple stops working " - couldn't agree more btw

 

[Steve]

Steve, I'm sure you get these kinds of questions all the time and if you don't feel like answering it, just don't. My feelings won't be hurt. I figured I'd ask here since I don't really know who else to ask, as I've heard a million different things - none of which seem to be quite healthy. Anyway, I'm 17 years old, 5'10" and approximately 165 lbs. Normal, right? Not quite. My body fat, according to one of those scales which claims to measure it, is anywhere between %22 to %24. If I'm trying to lose that body fat, what kind of cardio should I be doing? Is SS going to do the trick or should I do HIIT? I'm certainly capable of HIIT, it'll just take that much more motivation..but that's a discussion for another time. Basically, I was just wondering if intense cardio is going to diminish whatever little lean mass I have. Furthermore, does weightlifting have a place in my routine if I'm trying to lose the fat? As I said, if this isn't something you feel like you have the patience or time to answer, don't worry about it.. don't go out of your way. In any case, I appreciate the help and information you've given so far. Thanks and take care,

Ted

The first thing I'd be look towards is your diet. However, you should be doing cardio and weight training IMO. Do you have access to a gym?

Jumping right into HIIT is certainly not the answer, especially if you are deconditioned. Build up a baseline level of fitness and as this improves, you can start adding more energy intensive stuff.

Even when I'm doing HIIT, I still do steady state cardio too.

 

[Steve]

Based on your experience with clients, after a client has had some prolonged experience with steady state, what factors do you look at to determine that steady state is " no longer optimal " - I assume this is what you referred to earlier as ' a point of diminishing returns ' - and that it's time for some other form of cardio ?

" Keep it simple until simple stops working " - couldn't agree more btw

It's certainly not something you can say, without a doubt, that it's time for more energy intensive training.

I work it like this:

I figure they can still get something out of their steady state work, however, I usually switch things up long before that time of it becoming sub-optimal. As soon as their conditioning is such that more energy-intensive stuff can be worked in.... I do so.

I'll usually start off with some tempo runs and interval training. If people hate cardio, sometimes I'll have them do some complexes. All out HIIT is implemented at different stages for different people, of course.

The bottom line is, before cardio becomes sub-optimal, I switch things. Proactive instead of reactive....

 

[Easier Said]

Thanks for the response. I'll have access to a gym in about 10 days once I move in and get settled into my college campus. My diet is fairly solid right now, close to 1500 calories a day, no more than 100 up or down daily. I've noticed a small positive change in the time I've been just dieting. I like to think I'm fairly athletic (participated in my fair share of high school sports), but I get easily bored with physical activity that is repetitive or lacks competition, so that's tough for me to do for an extended period of time. Plus 34 to 40 hour workweeks in an attempt to start getting money together towards school aren't conducive to exercise. Regardless, in a little over a week when I get up to school I'll check back in for advice on weight training . Thanks for everything to everyone who dropped some knowledge in this thread, it really is appreciated.

 

[OnlyTheSnake]

hi there, i've got some questions to ask, hope someone can help me answer them.

i've only recently started exercising so i'd say i'm still quite unfit. i jog every alternate day. i've had some tips from a friend and i'd like to clear up any misconceptions i might have. my friend told me that for weight loss, my speed shouldn't be so fast that i'd be breathing heavily, which uses up oxygen, it should be slower such that i'd be burning calories for energy instead. but he also told me that i should be jogging at 60% of my max heart rate, which i don't think i am since my heart rate goes up quite high even when jogging slowly. also, he said that only what i do after 20 minutes of cardio counts, ie a 30 min jog = 10 min of useful cardio. thing is, he's not a trainer or even an ex-fat person, which makes me doubt his claims a little.

ok so first of all, is all the stuff he says really true? secondly, there's a lot of talk about hiit and bodies getting used to workout routines. is it necessary that i start randomising my routine so soon? i'm having enough trouble as it is with my low intensity jogging, i don't think i can handle a hiit workout in my current condition. finally, this is a little off topic but, i'd like to know if there is any sort of rule as to how long of a gap i should give to eating before and after a workout.

thanks and sorry if the questions are dumb/obvious.

 

[tonymcclellan]

i've only recently started exercising so i'd say i'm still quite unfit. i jog every alternate day. i've had some tips from a friend and i'd like to clear up any misconceptions i might have.

Congrats on the getting started. Jogging is usually the first step many people take, so keep at it.

my friend told me that for weight loss, my speed shouldn't be so fast that i'd be breathing heavily, which uses up oxygen, it should be slower such that i'd be burning calories for energy instead. but he also told me that i should be jogging at 60% of my max heart rate, which i don't think i am since my heart rate goes up quite high even when jogging slowly. also, he said that only what i do after 20 minutes of cardio counts, ie a 30 min jog = 10 min of useful cardio. thing is, he's not a trainer or even an ex-fat person, which makes me doubt his claims a little.

Whether running slow or fast, your body burns calories for energy. I think your friend is thinking of the idea that if you work at a lower intensity, your body turns to fat for fuel. This may be true, but you'll burn more total calories with the more effort you put in. Total calories burned equals maximal fat loss, not fat calories burned.

The second part ties into the above. Many people think that you only start burning fat after 20 minutes or some crap. Your body uses energy all day, whether doing activity or not. Everything is useful, so workout as long as you want: 5 minutes or 50 minutes. This is not to say you will get the same results

ok so first of all, is all the stuff he says really true? secondly, there's a lot of talk about hiit and bodies getting used to workout routines. is it necessary that i start randomising my routine so soon? i'm having enough trouble as it is with my low intensity jogging, i don't think i can handle a hiit workout in my current condition. finally, this is a little off topic but, i'd like to know if there is any sort of rule as to how long of a gap i should give to eating before and after a workout.

True=no. Dont worry about HIIT since you have just begun. Also dont worry about changing up your routine. Just look to continuously improve your workouts (longer duration/faster speed). The general recommendation is 2 hours prior if real food or 30 minutes for a liquid meal. After exercise it is recommended to get some food in within 3 hours, but this is for strength training. Just keep it simple for now

 

[OnlyTheSnake]

thanks for the advice tonymcclellan! i'll be sure to keep it in mind when i'm on my routines.