STYLETHREAD -- LET'S TALK SHOP!

I think that eventually gaining more muscle increases your metabolism and allows you to burn fat...but cardio is faster.

I'm combining pilates, spinning (for cardio) and weights plus weekly yoga. The only thing I've noticed is that I'm not spilling over the top of my pants as much as I used to and my thighs are firmer.

Having more muscle mass increases the amount of calories your body burns while resting - a good thing!  And being flexible is very good because if lessens the likelihood of injury.  But I do think you also need to add cardio to the mix.

I really don't think you should stop taking the class.  I'd just add in the cardio either on your off days, or immediately before/following the class.  IMO you really should do both to be the most balanced.

.... or so says Elle, who needs to shut up and take her own advice ...

-- Edited by Elle at 15:07, 2006-02-09

My goal is to lose fat too.. My personal trainer told me I HAVE to do cardio 5 days a week.. and lift weights 2-3 times a week. She said if I want to throw in a 6th "fun" day.. do Pilates..

Which I took to mean that Pilates doesn't do much for you if you are trying to lose weight/fat.

 

I upped my weight training about 2 months ago (I'm trying to be very strong - for confidence, besides cosmetics) and am much more toned, but I have the same problem! Now my jeans are tight! I think overall it helps you, because now I'm pretty much a 2, instead of a 0, but I think I look better - especially nekkid... Besides, the muscle mass boosts your caoloric requirement (I'm pretty sure about that even though I'm so not an expert) so it takes less calorie redution to lose weight. Good for you for sticking with the pilates thing too - I've hard that stuff burns!

psst...what does HIIT mean?

HIIT is high intensity interval training. It is the #1 most effective fat loss tool I have ever found. If I could scream one sentence out to my gym, it would be to stop doing steady state cardio. Running for An hour is simply not as effective as HIIT training and it takes too long. Here is a post, all you need to know about it. http://oxygenmag.net/showthread.php?t=3365

Ladies, please try it! It works wonders, but start slow, it is killer. My legs still get sore after a HIIT session. I hope I don't sound pushy typing this, but I am surprised by the amount of women who want to lose weight and just don't know where to start. I heart all of you and want you to reach your goals so here's what to do!

Summary:

What Is It?

•The repeated alternating of periods of high intensity effort with periods of low intensity effort.
•The basic tenets of interval training can be satisfied on a treadmill, stationary bike, elliptical machine, or outside, with the latter ‘probably’ being the most effective.
•Normally defined by a ‘work:rest’ ratio (e.g. 1:3), in which the ‘work’ component represents the high intensity/sprint component and the ‘rest’ represents the low intensity/active recovery component.
•For example, alternating 20 second fast runs with 60 second brisk walks (or jogs) until the desired time has elapsed.
•Typically shorter in duration than traditional low intensity cardio owing to the higher intensity effort.

The Benefits of Interval Training Relative to Endurance Cardio

1.Greater Energy Expenditure and Resultant Fat Loss

•With increasing exercise intensities, the proportion of energy substrate derived from fat decreases, while the proportion of carbohydrate usage increases. (3)
•However, the predominant fuel substrate used during exercise does not play a significant role in fat loss.
•Total daily energy expenditure is more important for fat loss than the major fuel used during exercise. (3)
•The most notable study comparing interval training to endurance cardio concluded that interval training is the most optimal method for fat loss. (14)

oIn this study subjects engaged in either an endurance program (4-5 times per week for 30-45 minutes) for 20 weeks or a high-low intensity program for 15 weeks.
oNeither group was placed on a diet.
oThe mean estimated energy cost of the endurance protocol was 120.4 MJ, whereas the mean estimated energy cost of the high-low intensity protocol was only 57.9 MJ. (more than double)
oHowever, the decrease in six subcutaneous skin folds was greater in the high-low intensity group than it was in the endurance group. This is despite the lower energy cost during exercise.
oAfter statistical analysis it was shown that the high-low intensity group experienced nine times the fat loss of the endurance group.
oThis same study found the high-low intensity protocol to significantly increase the activity of an enzyme which is a marker of the activity of ‘fat burning’ over endurance protocol.


•While one burns less overall calories and less fat during interval training (due to the involved energy systems) compared to endurance cardio, when the post-exercise recovery period is factored in, interval training leads to significantly greater energy expenditure and fat loss.
•This is due to the effects interval training has on excess post-exercise oxygen consumption (EPOC)

oEPOC – post-exercise oxygen consumption above resting values used to restore the body to the pre-exercise condition.
oAfter exercise, oxygen uptake remains above pre-exercise levels for a period of time that varies according to the length and intensity of exercise.

•The number of calories burned following interval training is significantly enhanced due to the increased EPOC.
•There is much research to show that interval training protocols result in significantly greater post-exercise energy expenditure and fat utilization when compared to low to moderate intensity protocols. (1, 4, 7, 8, 10, 15)
•Another study showed that even with no significant difference in total work, groups that exercised at a high intensity lost significant amounts of fat, while no significant changes were found in the lower intensity group. (2)
•Another study showed that those who participated in high intensity exercise had lower skin fold measurements and waist-to-hip ratios than those who participated in lower intensity exercise. (13)
•Improved VO2max, as a result of interval training, has been associated with increased thermic effect of food (TEF) (6)

oTEF – An increase in energy expenditure due to an increase in cellular activity associated with digestion.

2.Improved Cardiovascular Conditioning & Fitness

•Interval training has been shown to increase both aerobic and anaerobic capacity whereas endurance cardio only increases aerobic capacity. (9, 11, 12, 14)
•It is well established that interval training increases aerobic capacity/VO2 max more than endurance cardio. (5, 12)

o28% increase in aerobic capacity with high-low intensity cardio vs. 14% increase in aerobic capacity with endurance cardio. (12)

•Maximal oxygen uptake, or V02max, is generally regarded as the best single measure of aerobic fitness.
•Interval training is more conducive to improving the muscle's ability to use fat. The more fit one becomes, the more likely they are to use fat as fuel for any given activity.

•Post training, you will burn more fat. Numerous studies show that HIIT can elevate your metabolic rate significantly after the workout – with most of the calories coming from fat.
•Fat/calorie burning is elevated afterwards to restore homeostasis (i.e. body temperature, catecholamines, hemoglobin, myoglobin, etc.).And it doesn't matter if you eat carbs right away either. This will not inhibit the oxidation of fat. In fact research actually shows that getting nutrients in immediately after HIIT will actually increase EPOC, reduces muscle protein catabolism, and increases recovery, all while having the wonderful benefit of not inhbiting lipolysis.
•HIIT dramatically increases the amount of GH released into the bloodstream. This has some fat burning implications. (muscle building benefits are questionable)
•Long periods of low-intensity/steady state cardio tend to convince some fast-twitch fibers to convert to slow-twitch fibers (or at least take on some slow twitch qualities). Conventional slow, long-duration cardio workouts tend to "overtrain" the fast-twitch muscle fibers and to convert the intermediate muscle fibers to slow-twitch suitors. HIIT prevents this from occurring, preserving your muscle growth potential.
•High intensity cardiovascular exercise increases oxygen expenditure and forces the body to adapt by becoming more efficient at oxygen transport (increase in VO2 max). That means healthy benefits for the heart, lungs and other components of your cardiovascular and pulmonary systems.

bumblebee wrote:

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5 days a week is a lot of cardio.  what does he mean? how long are you supposed to do it for, an hour? or is he talking like a 20 minute brisk walk?

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I usually do about 45 minutes of interval training like Jen suggested. I swear it works.

You really have to kick butt.. brisk walks aren't going to cut it!

laken1 wrote:

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jen wrote: Steady state cardio does nothing for you.

 

So you are saying if I'm not doing HIIT & lifting heavy weights that what I'm doing is not beneficial? So walking does NOTHING? That's what I get from your answer. Cause I have to be honest - I don't see my fat ass going from couch doing nothing to doing sprints...-- Edited by laken1 at 16:10, 2006-02-09

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I would disagree that steady state cardio does nothing for you.  I've lost a fair bit of weight through steady state cardio, like running.  And I know plenty of people who have lost weight by adding walking to their sedentary lives.

HIIT really is a brilliant way to go if you can do it.  It works especially well for loosing the last few pounds or breaking through plateaus.

-- Edited by luckylily at 17:16, 2006-02-09

bumblebee wrote:

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thanks, jen--i'm kind of inspired to get started with cardio interval training now (we'll see how long that lasts, lol).  in reading that long thread you linked to, though, i am not finding the super basics--like how long do you do the intervals for? and say if you are using a treadmill, what would be the speeds you would recommend for the high-intensity intervals and the low-intensity intervals, and how long should you do each one?

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My friend just started HIIT and her trainer has her on 1 minute run: 3 minute brisk walk.