Fat Burning Workout

[bunzo7]

im in pretty good shape but the problem is i kind of got a gut, i did crunches back then and it was ok but not enough, any suggestions for good fat burning workouts? serious inquiries please, thanks.

o yeah, i cant find that damn albolene stuff ANYWHERE, if any of you have albolene, where did you buy it from? i want to get it from a store and not online, i want it in my hand right away haha:icon_chee

 

[Standard]

im in pretty good shape but the problem is i kind of got a gut, i did crunches back then and it was ok but not enough, any suggestions for good fat burning workouts? serious inquiries please, thanks.

Dude you can do crunches all day and it won't do shit for removing a gut... well maybe if you burned some crazy amount of calories from the crunches. You can't spot reduce though, will never happen.

The 2 best things that will get rid of your gut are cardio and diet.

So what cardio do you do and what does your diet look like?

 

[Chris H]

Run/do cardio eat better untill you can see your abs, that's it.

Cardio can include(aside from running): jumping rope, grappling, punching, burpy's, swimming, etc. Recommended 20-30mins 3-4 times per week.

Throw some wieghts in the mix and your set.

 

[bunzo7]

The 2 best things that will get rid of your gut are cardio and diet.

So what cardio do you do and what does your diet look like?

well i run in place for about 1 min. then drop down and do 3 pushups roll to my left do another 3 roll to my right and do another 3 then get back up as fast as i can then sprint for 30 seconds and do the whole process again til i cant anymore, i do that same thing w/ crunches too, o yeah, i also like racing cars to the end of a block or at least keep up w/ the speed of the car, i dont make it but at least i try :icon_chee

i remember i was about 50 ft. away from a bus i was going to take and it just left, i was lucky enough that when sprintted i caught up w/ it then i was running right next to the right rear wheel for a good 30 ft. (i guess) i also had a heavy backpack on, the damn bus driver didnt even see me banging my fist at the side of the bus :icon_evil good workout though

well for my diet, sometimes i eat healthy, sometimes i eat like a pig, sometimes i just have small snacks throughout the day and sometimes i hardly eat at all, im trying to eat healthy but healthy food is boring

i like using the george foreman grill, is there anything healthy i could cook on there that can help? im thinking chicken breasts but those can get really dry

 

[bunzo7]

Run/do cardio eat better untill you can see your abs, that's it.

Cardio can include(aside from running): jumping rope, grappling, punching, burpy's, swimming, etc. Recommended 20-30mins 3-4 times per week.

Throw some wieghts in the mix and your set.

hmm..ill try jumping rope along w/ the others but swimming is out of the question since i live in a condo and we have an outdoor pool that doesn't have a heater, the water is FREEZING here and its bad enough that the temp for the city can get as low as 32 degrees, im thinking about checking out those suits divers wear, those can keep your body thoroughly insulated right? i hope so because i do want to go for a good swim, its been a long time since i had 1

 

[Chris H]

swimming is just an example of a good cardio workout bro. bottom line to losing fat is simply burning more calories than you take in. any fitness expert who knows anything will tell you that swimming is excellent for buring calories.

regardless, spot reduction is impossible. alot of times it comes down to genetics in order to get a six pack. my wieght has varied anywhere from 185lbs to 245lbs depending on the sport i was partcipating in and my gut/midsection has looked about the same at every weight. my face on the other would blow up like a jellyfish, just genetics

 

[Jason Rhodes]

+1 on the swimming. if it's ever possible, it's a great workout. also not hard on joints, plus it burns lots of cals.

 

[nuttzilla]

All of the replies so far have been good. For greater efficiency, you should do cardio once you wake up. In the morning, you will have fasted overnight and will be burning mostly fat as a fuel source as opposed to muscle glycogen. You have to weight train as well, muscle has a high energy requirement and you will burn calories throughout the day after the lift. Bottom line, if fat burning is a goal and not necessarily endurance, do cardio in a starvation state, and weight lifting in a well fed state.

 

[Standard]

well for my diet, sometimes i eat healthy, sometimes i eat like a pig, sometimes i just have small snacks throughout the day and sometimes i hardly eat at all, im trying to eat healthy but healthy food is boring

i like using the george foreman grill, is there anything healthy i could cook on there that can help? im thinking chicken breasts but those can get really dry

This will probably be your best area for improvment, its alot easier to cut 500 cals from your diet then it is to burn that many by way of cardio. Now that obviously shouldn't be taken to say cardio is pointless, but the better you eat and the more calories you burn the quicker you'll get the results you want. Read the stickes in diet and supps, 7 habits in particular.

Lots of foods man, odds are your chicken is left in too long, thats why its dry.

All of the replies so far have been good. For greater efficiency, you should do cardio once you wake up. In the morning, you will have fasted overnight and will be burning mostly fat as a fuel source as opposed to muscle glycogen. You have to weight train as well, muscle has a high energy requirement and you will burn calories throughout the day after the lift. Bottom line, if fat burning is a goal and not necessarily endurance, do cardio in a starvation state, and weight lifting in a well fed state.

I am going to have to fully diagree with this, you will from everything i have read burn more muscle then you will your fat stores. If you can show me something that proves otherwise that would be great, not trying to knock you man but as far as i'm concered this is a poor option. The weight you will lose will be from muscle and fat.

When your body has no energy it protects it self and tries to maintain its fat stores by sacrificing muscle, your body will be in a state of catabolism first thing in the morning and running will further amplify this affect.

 

[bunzo7]

All of the replies so far have been good. For greater efficiency, you should do cardio once you wake up. In the morning, you will have fasted overnight and will be burning mostly fat as a fuel source as opposed to muscle glycogen. You have to weight train as well, muscle has a high energy requirement and you will burn calories throughout the day after the lift. Bottom line, if fat burning is a goal and not necessarily endurance, do cardio in a starvation state, and weight lifting in a well fed state.

hmm..i think im gonna give this a try

 

[bunzo7]

Lots of foods man, odds are your chicken is left in too long, thats why its dry.

i ate chicken breasts that wasn't cooked on the GF grill before and they were dry too..they suck :icon_sad:

 

[Standard]

i ate chicken breasts that wasn't cooked on the GF grill before and they were dry too..they suck :icon_sad:

dry > salmonella

an iron skillet and olive oil are all i need to turn out good chicken with out a BBQ

 

[Wartorment]

If you have a Foreman grill, you've got everything you need to prepare a good meal (short of the food, of course). I generally grab one of those 20-min. marinade things at safeway and use just a bit on my chicken, wait for 20 minutes, then heat up the grill until it's hot and toss the chicken on. Wait for 5 minutes, open the grill, and flip the chicken, grilling it for 1-2 more. Your chicken will end up pretty nice and juicy.

 

[bunzo7]

If you have a Foreman grill, you've got everything you need to prepare a good meal (short of the food, of course). I generally grab one of those 20-min. marinade things at safeway and use just a bit on my chicken, wait for 20 minutes, then heat up the grill until it's hot and toss the chicken on. Wait for 5 minutes, open the grill, and flip the chicken, grilling it for 1-2 more. Your chicken will end up pretty nice and juicy.

hmm..i'll try this out, i also like cooking those fish fillets that comes in a box but i don't think that would do me any good if i eat those as part of my diet

 

[bunzo7]

dry > salmonella

an iron skillet and olive oil are all i need to turn out good chicken with out a BBQ

i'll try cooking the chicken w/ olive oil, i'll probably shred the chicken breasts 1st so i won't have to eat a big dry chunk of meat then work out a few hours later

 

[nuttzilla]

I am going to have to fully diagree with this, you will from everything i have read burn more muscle then you will your fat stores. If you can show me something that proves otherwise that would be great, not trying to knock you man but as far as i'm concered this is a poor option. The weight you will lose will be from muscle and fat.

When your body has no energy it protects it self and tries to maintain its fat stores by sacrificing muscle, your body will be in a state of catabolism first thing in the morning and running will further amplify this affect.

No offense taken bro. I should of clarified some things but I did not want to go into excessive detail about a topic like this on Sherdog, but since you asked, I will elaborate. First off, the main determinant for fuel selection during exercise is LARGELY dependent on your VO2 max level. This has been supported in studies both at sea level and at altitude. Glycogen stores are depleted within 24 hours assuming you don't eat. At 75% VO2 max, glycogen lasts around 80 minutes. At less than 60% VO2 max, glycogen lasts 3-4 hours. This is because fat is the predominant fuel source at less than 60% VO2 max. Oxidation of fat alone as a fuel source can only support 50% of maximal power because oxidation of fat is less effecient. Your statement, "when your body has no energy it protects itself and tries to maintain its fat stores by sacrificing muscle," is simply not correct. As a means to spare muscle glycogen, your body enhances fatty acid mobilization and use. Fat is stored efficiently and storage is practically unlimited. On the contrary, glycogen must be hydrated at the polar ends for storage (less energy by weight that fat) and storage is limited. You body wants to spare muscle glycogen for anaerobic glycolysis. Why would you want to preserve fat stores while glycogen is a limited resource? Supporting my statement earlier, during the post-absorptive phase (in the morning once you wake up) glucagon secretion increases and insulin levels drop. Glucagon stimulates hormone sensitive lipase which mobilizes fatty acids from the stored triacylglycerol. Fatty acids become a very important fuel during this time. This, along with jogging at a low VO2 max level (around 50%), is an effective method to lose fat. I hope this all helps. And Bunzo, good luck with your training! Don't be alarmed if you gain a few pounds once you start your regimen. Don't worry, its all water and glycogen. You are still bettering your body composition and aerobic capacity, and the pounds will eventually fall off. Cheers!

If you want to check it for yourself Biochemical, Physiological, and Molecular Aspects of Human Nutrition by Stipanuk is a good resource.

 

[king-tony]

well i run in place for about 1 min. then drop down and do 3 pushups roll to my left do another 3 roll to my right and do another 3 then get back up as fast as i can then sprint for 30 seconds and do the whole process again til i cant anymore, i do that same thing w/ crunches too, o yeah, i also like racing cars to the end of a block or at least keep up w/ the speed of the car, i dont make it but at least i try :icon_chee

i remember i was about 50 ft. away from a bus i was going to take and it just left, i was lucky enough that when sprintted i caught up w/ it then i was running right next to the right rear wheel for a good 30 ft. (i guess) i also had a heavy backpack on, the damn bus driver didnt even see me banging my fist at the side of the bus :icon_evil good workout though

well for my diet, sometimes i eat healthy, sometimes i eat like a pig, sometimes i just have small snacks throughout the day and sometimes i hardly eat at all, im trying to eat healthy but healthy food is boring

i like using the george foreman grill, is there anything healthy i could cook on there that can help? im thinking chicken breasts but those can get really dry

Like the others said, diet and cardio. Looking at your cardio above, I don't believe this best for fat burning. The rule of thumb is that you need to burn 500 calories per day more than you take in to lose 1lb (mainly of fat) per week. Your workout above would put your heart rate relatively close to your max. For simplicity's sake, there are two primary fuels you will burn during your workout; fat and carbohydrates. From 50% to 70% of your max hert rate, you will burn a higher ratio of fat than carbs. From 70%-80% this ratio is equal. 80%-90% you start to burn more carbs and at 90-100% it is overwhelmingly carbs that are burned.

To lose fat, you want to stay in that 60%-70% zone (it is probably ok to go close to 80% - although the ratio is equal, your overall calorie consumption is higher as well meaning that more total fat is burned - the problem being your total time in this zone would be lower....). So, your best best is to take longer runs/bike rides/swims/etc. for longer periods of time at lower intensities rather than going anaerobic like you appear to be doing. Don't get me wrong what you are doing is good for overall cardiovascular development, but you want to layer in longer workout sessions at lower intensities if you want to lose weight.

 

[Standard]

No offense taken bro. I should of clarified some things but I did not want to go into excessive detail about a topic like this on Sherdog

Thanks for the reply bud, i along with alot of people have alot of pre-conceived truths about many areas in regards to athletic performance. I appreciete the indepth reply, i for one would like to see more in depth debate or usefull information on sherdog. I find the majority of problems on here being people don't say enough, or don't know enough so too much information is in my opinion a good problem to have.

Now i'm going to have to do alot more reading on this subject to fully understand its affects, if you've got any other good studies toss them my way.

 

[nuttzilla]

Thanks for the reply bud, i along with alot of people have alot of pre-conceived truths about many areas in regards to athletic performance. I appreciete the indepth reply, i for one would like to see more in depth debate or usefull information on sherdog. I find the majority of problems on here being people don't say enough, or don't know enough so too much information is in my opinion a good problem to have.

Now i'm going to have to do alot more reading on this subject to fully understand its affects, if you've got any other good studies toss them my way.

I hear ya man. The nutritional sciences, especially sports nutrition, have more general misconceptions than any other subjects in my experience. Part of the problem is all the straight bullshit you see on TV, and then some guy at your local gym spouting it off. I just got out of a nutritional biochemistry class so if you have any other specific questions throw them up on the supplementation and dieting forum and I'll be happy to answer them the best I can!

 

[Standard]

I hear ya man. The nutritional sciences, especially sports nutrition, have more general misconceptions than any other subjects in my experience. Part of the problem is all the straight bullshit you see on TV, and then some guy at your local gym spouting it off. I just got out of a nutritional biochemistry class so if you have any other specific questions throw them up on the supplementation and dieting forum and I'll be happy to answer them the best I can!

Yeah i've found so many cases of something being sad or misinterpreted and taken to be the god given truth. Some of the "diet" pill adds on tv and even some of the informercials actually make me question how they can legally make those claims. As much as i agree this topic if very diet realted i think conditioning may be better suited for the discussion.

Now still have some questions regarding your reply, and do to the nature of this thread it seems to serve as valid grounds for this topic of discussion. (been doing some reading)

Now the majority of the post i totally agree with (not necessarly agruing anything mind you), but in summary the basic principle that you have submitted is basically dealing with the body utilizing fat as its preffered method of fuel for lower intensity training. The higher the degree of intesity mesured in this case by the VO2 which can also be measured in BPM determines the amount glycogen supplies required for the activity. Now this aspect of fat utilization basically is relevent to all times of day mind you partiularly usefull in the morning.

Supporting my statement earlier, during the post-absorptive phase (in the morning once you wake up) glucagon secretion increases and insulin levels drop. Glucagon stimulates hormone sensitive lipase which mobilizes fatty acids from the stored triacylglycerol. Fatty acids become a very important fuel during this time. This, along with jogging at a low VO2 max level (around 50%), is an effective method to lose fat.

Now this portion howver is the nail on the head as far as the possibly benefits of running on an empty stomach.

Now as per my understanding of the affects of glucagon is that it is basically a counter measure to when the body has an insufficent amont of blood glucose levels, this results in glycogenolysis and lipolysis (or more glucose + fatty acids). This again under my understanding is the result of being hypoglycemic, which would not be the result of a post-absorptive phase as no additional energy has been added to the body upon waking as no meal has been taken in. The increased glucose derived from the liver also requires the utilization of insulin to promptly take advantage of this energy for the muscles and other glucose requiring activities such as the CNS.

Now many of the activities here are based on the availability of glucose or the amount of carbohydrate consumption that a person has undertaken prior to the activity. however the fat burning that is suggested being around 50% VO2 max is independent of glucose availability during any period of the day. Any activity that exceeds this level dramitically will require the further use of carbohydrates as fuel, this does burn more net calories however a lesser extent from bodyfat.

So then my question would be why is there a reason to not eat before activity in the morning? The amount of calories burned from fat is more dependent on the method or intensity of the activity in question, then by the availability of glucose. The lack of glucose also prevents the body from performing higher intensity training at this time, and thus forgoes the increased overall caloric expendature associated with this type of activity.

The lipolysis caused by glocagon i can see being the sole benefit of low intensity activity without any pre workout caloric consumption. Do you have any idea how significant this process is to the body?



I can see now through some reading that this process will not directly lead to catabolism, i would like to conclusivly see that there is in fact a material benefit from the pre breakfest run.

Hopefully i got things clear there and my assumptions were in order, the material i was going over got real confusing when i started covering hormones in addition to energy supplies.