Burning Fat

[junaid]

Hello Guyz
I want to lose fat from abs. body is slim not fatty but there is some fat on abs. so please suggest me the good cardio exercise for lossing fat from abs.

[Jonny]

The best way to lose body fat is to take part in high intensity activity. Playing sport(s) is a great way to do this but you can also do interval training. So for example you should run hard for say 30-60 seconds and then jog at an easy pace for around 60 seconds. Do this for around 20 minutes. Due to the high intensity you will train at your body will burn more fat and calories than long duration cardio efforts (i.e. 45mins treadmill/rowing/Xtrainer)...what's more you will not have to run for a long time. This is the best cardio method for being able to see your abs but you will also have to consider your diet. Try and get a good balance of all carbs/protein/healthy fats.

Hope this helps

[junaid]

Hay thanks Jonny so I have to Run for 60 seconds and then Jogging for 60 second without any rest? and is 30 minutes is enough for it?

[Jonny]

Doing interval training over 20 minutes is easily enough. 60 seconds running hard is tough at first so it's probably best to start at around 30 seconds running hard (or whatever you can do) and then partake in 60 seconds of jogging. During the course of doing this type of exercise 3 times per week you will start to get fitter and you can then add tweaks here and there. For example running hard for 45 seconds and then perhaps jogging for 45 seconds (you get the idea). It's also worthwhile going on long runs (i.e. 30mins) to add variety to your training. So you could take part in interval training twice per week and go on a long run once per week. Remember, incorporating variety is important when training as it challenges your muscles in new ways. What's more you want get as easily bored, making you less reluctant to reduce the effort you make in runs or skip them altogether!

Let me know how you get on and if you have any other questions feel free.

[sameey70]

The overall goal is to create a calorie deficit to lose body fat. Doing high intensity cardio for a shorter period of time will burn the same amount of calories performing the exercise a lesser intensity for a longer period of time. Depending on the person, one is less apt to complete the high intensity workout without stopping or reducing the intensity due to lactic acid build up which makes you feel more uncomfortable. This means you are exercising anaerobically. Exercising at a moderate pace will take longer, but you are more likely to tolerate the workout. Performing at higher intensity also increases the risk for injury. Which ever method you are more likely to be successful at is the appropriate one for you.

[sameey70]

The best way to lose body fat is to take part in high intensity activity. Playing sport(s) is a great way to do this but you can also do interval training. So for example you should run hard for say 30-60 seconds and then jog at an easy pace for around 60 seconds. Do this for around 20 minutes. Due to the high intensity you will train at your body will burn more fat and calories than long duration cardio efforts (i.e. 45mins treadmill/rowing/Xtrainer)...what's more you will not have to run for a long time. This is the best cardio method for being able to see your abs but you will also have to consider your diet. Try and get a good balance of all carbs/protein/healthy fats.

Hope this helps

Actually, the body burns more carbohydrate when doing high intensity exercise as opposed to more fat when doing moderate intensity. Anaerobically vs aerobically. The bottom line is creating a calorie deficit.

[junaid]

I am 17 years old so could you guyz suggest me the best low intensity cardio?? body weight is 120Lbs

[Jonny]

Running is probably the best form of low intensity cardio but make sure you do it at a worthwhile pace. It is best to run outdoors as the turf and incline will vary. If however you decide to use the treadmill, you can put it on an incline.

I still think you should incorporate other forms of cardio exercise however. Rowing and the Xtrainer will offer something different for you and will keep you motivated to continue with your training.

[swanso5]

at 120pds limit the cardio and eat...you want the easist form of cardio you can find so i would go with low int / long duration exercise biking...running requires you to move your own bodyweight which is why it's good for fat loss as it requires more cals to do so...johnny and sammey were right about the high int / low int cardio except;

low int - you only burn cal's while you're actually doing it so if you do 3hrs of it a week you'll burn cal's for 3hrs a week obiously

high int - you burn cal's while and after it from increased metabolism for up to 48 - 72hrs so if you can do this 2 - 3/week and burn fat constantly around the clock

[sameey70]

at 120pds limit the cardio and eat...you want the easist form of cardio you can find so i would go with low int / long duration exercise biking...running requires you to move your own bodyweight which is why it's good for fat loss as it requires more cals to do so...johnny and sammey were right about the high int / low int cardio except;

low int - you only burn cal's while you're actually doing it so if you do 3hrs of it a week you'll burn cal's for 3hrs a week obiously

high int - you burn cal's while and after it from increased metabolism for up to 48 - 72hrs so if you can do this 2 - 3/week and burn fat constantly around the clock

What Swanso is referring to at the end of his statement is excess post-exercise oxygen consumption (EPOC) where there is an increased oxygen requirement above RMR (resting metabolic rate) following a bout of exercise, also known as oxygen debt. The RMR is increased for several hours after intense or moderate exercise. As most of us know, increasing muscle mass increases the RMR continuously.

[tyciol]

You can't target your fat without also experiencing fat loss in other areas, unless you get a liposuction or something. You generally can't dictate where fat is put or lost from.

In some cases, disorders like AIDS can cause a shift in body fat storage, so improved health might cause abdominal fat redistribution over long periods.

[FireMyst]

cardio will make you smaller and less fat. cardio is any excercise you do over at least 5min where you can't really breath normally, talk or watch tv and most probably will make you sweat alot.

so do any excercise that would fit in the above and you will be fine... an 4min tabata intervals (check some of old posts) will make you shred fat like you never thought possible in just 4min not a single second more.

[sameey70]

cardio will make you smaller and less fat. cardio is any excercise you do over at least 5min where you can't really breath normally, talk or watch tv and most probably will make you sweat alot.

so do any excercise that would fit in the above and you will be fine... an 4min tabata intervals (check some of old posts) will make you shred fat like you never thought possible in just 4min not a single second more.

That's the opposite of cardio. You should be able to talk while doing cardio.

[FireMyst]

well samey with all due respect i have yet to see a boxer talk or read magazines when skipping rope or sparing

you are referring to aerobic excercises... and aerobic simply don't work for fat loss. Look at the people on the bikes and the trademills reading magazine they are always fat and i swear most of them in gym are women talking on the phone or watching tv standing there for HOURS!

cardio is when you hit 80%+ of your VO2MAX which will in turn increase your EPOC (excess post training O2 consumption) for hours later. This has been one of the best researched topics in fitness, fat burning etc.

you can check online there are plenty of articles

http://www.pponline.co.uk/encyc/0895.htm

http://www.ncbi.nlm.nih.gov/entrez/quer ... t=Abstract

[sameey70]

well samey with all due respect i have yet to see a boxer talk or read magazines when skipping rope or sparing

you are referring to aerobic excercises... and aerobic simply don't work for fat loss. Look at the people on the bikes and the trademills reading magazine they are always fat and i swear most of them in gym are women talking on the phone or watching tv standing there for HOURS!

cardio is when you hit 80%+ of your VO2MAX which will in turn increase your EPOC (excess post training O2 consumption) for hours later. This has been one of the best researched topics in fitness, fat burning etc.

you can check online there are plenty of articles

http://www.pponline.co.uk/encyc/0895.htm

http://www.ncbi.nlm.nih.gov/entrez/quer ... t=Abstract

We can agree to disagree. Thanks for the references....not necessary. Cardio is any exercise that increases the heart rate. To lose fat, you have to create a calorie deficit for the day. Exercise can help contribute to the calorie deficit, but exercise is often overrated as a way to reduce body fat, it's better used to help prevent weight gain and maintain weight loss. EPOC effect exists after aerobic and anaerobic exercise. Exercise duration as well as intensity affects EPOC. In summary many factors determine EPOC: conditioning, gender,duration, and intensity. Cardiovascular exercise is any exercise that increases the work of the heart and lungs, doesn't necessarily have to be at 80% of VO2 max, actually you are working more anaerobically than aerobically at that intensity.