WEEK SEVENTY-NINE :: What Is The Best Cardio Workout For Burning Off fat?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Cardio Workout For Burning Off fat?

For the week of: 4/10-4/15
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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What is the best cardio workout for burning off fat?

As the summer approaches - and even during the summer - we will want to pick up the pace on cardio to help in burning off the fat we have so carefully accumulated over the cold winter months.

What is the best cardio workout for burning off fat?

What supplements would work well with a spring/summer cardio plan?

Bonus: Why is it so important to stay hydrated during this time? Have you ever experienced a situation where someone became extremely dehydrated?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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Thanks,
Bodybuilding.com

[thedarkprince]

best cardio- HIIT on treadmill
supplement- creatine

[quadrasaurus_pex]

this is not going to win. the way to cut. lose fat while maintaining the most muscle is to cut slowly. 16-20 weeks. any type of cardio works. if it works for you, do it.
i can't believe the op didn't include diet in the question. that is the MOST important fact of losing fat. you can do all the cardio you want, but if your diet is not solid, you are just wasting your time.

the best supplement is Animal Cuts by Universal.

[redhawk76]

this is not going to win. the way to cut. lose fat while maintaining the most muscle is to cut slowly. 16-20 weeks. any type of cardio works. if it works for you, do it.
i can't believe the op didn't include diet in the question. that is the MOST important fact of losing fat. you can do all the cardio you want, but if your diet is not solid, you are just wasting your time.

the best supplement is Animal Cuts by Universal.

This is a specific topic of the week for the best cardio exercise. Not a debate about how to lose fat, hence the omission of diet in the original post.....

[ben90]

Running (out in the street Or cross country) is the best way by far to shead fat. You should then continue to work out but not hard. So your body doesn't bacome focused on the muscle biulding instead of you cardio work. this will maintain the muscle. Muscle control always works well with keeping your muscles up to shape when ill or doing hard cardio work.

[Zanelike]

http://dailyjokeonline.com/winner.html



The best form of cardio is the cardio that YOU like to do. For me it is treadmill walking. the most important part of the cardio that you do is keeping your HR in the appropriate range. Maintaining a HR around 65-70% MHR is going to help keeping you in a fat burning state. That's why running isn't usually the best. It's great if you want to improve your cardiovascular endurance but is not the best for burning fat. It can actually cause you to burn your hard earned muscle. As for the hydration question. Proper hydration help ensure that you don't cramp up when doing your cardio. Helps move everything through your system and can help you shed excess water. It can also help you feel more full while dieting. The importance of hydration really needs its own topic. There are so many reasons why it is so important..

[VeinMania]

What is the best cardio workout for burning off fat?
HIIT
Many think that you need to be in the "Fat Burning Zone" (70%-80% MHR) to shred that excess fat. But, I am a firm believer that HIIT will help burn off the extra fat that covers anyones well form physique. Everyones goal at about this time of year is to get that "beach body," that will make everyones head turn at the beach. Although you cannot accomplish this with man boobs and a beer belly.
HIIT stands for High Intensity Interval Training, it is a very intense form of cardio that shortens up your time in the gym. Although training at 70%-80% of your MHR maximizes the amount of fat burned, it may not be the best way to maximize fat loss. HIIT uses frequent alternating periods of high-intensity (80%-90% MHR) and low-intensity (50%-60% MHR) to let you recover for your next high-intensity interval.
Since HIIT is very intense you will be working harder and will not need to spend as much time on the cardio. This means that your HIIT workouts will only last 15-25 minutes, depending on how intense your high-intensity periods are. Even though steady-state cardio for 60 minutes in the "Fat Burning Zone"
burns more calories you will lose more fat doing HIIT. Why? High-intensity bouts keep your metabolism elevated at a higher rate and for a longer period after the exersise is over.
Try this simple HIIT workout at your next cardio session.
The workout:
Intensity (% Max HR) Time
50% 2 min.
60% 1 min.
80% 1 min.
60% 1 min.
85% 1 min.
60% 1 min.
90% 1 min.
60% 1 min.
90% 1 min.
60% 1 min.
90% 1 min.
60% 1 min.
90% 1 min.
60% 1 min.
85% 1 min.
60% 1 min.
80% 1 min.
50% 2 min.

*Note, these Max HR %'s are just the ideal intensity you do not necessarily need a HR monitor, although some cardio machines have one built in.
*This workout can be done on any machine. These includes the Treadmill, stationary cycle, stair-stepper, elliptical etc. Although the Treadmill will defiantly be the most effective if your goal is to lose fat.
When to do cardio?
There has for a long time been a debate to which time to do cardio so it is most effective. Morning cardio is very effective at burning fat because you are in a fasted state. This means that you have not had any food yet, primarily carbohydrates. Carbohydrate intake increases your Insulin, a potent anabolic hormone, that will decrease fat-burning. Although fasted cardio can comprise you muscle tissue because your body will break them down for energy. This is why i reccomend you take in 10-20g of whey protein or 6 grams of BCAA's before your morning cardio to increase fat-burning and maintain muscle mass.
If you are lifting weight and doing cardio in the same day, lift before you do your cardio. Studies show this leads to a greater release of GH after exercise.
GH is a very potent fat-burning and muscle building hormone.

What supplements would work well with a spring/summer cardio plan?

It is very important to have a good and consistent diet when you goal is fat loss. Although there are many supplements out there that will give you an "edge."
Some of these Supplements include:

Carnitine- It is an amino acid-like compound that helps transport of fats into the mitochondria of cells, where they can be burned for energy. Try taking this before morning cardio to increase the fat burning effects of cardio.

Green Tea Extract: Its in almost every fat-burner this day in age. It contains EGCG, a catechin that breaks down norepinephrine, the neurotransmitter involved with regulating metabolic rate and fat-burning.

Caffeine: It aids fat loss by binding to fat cells to enhance the removal of fat and inhibit storage. It also gives you that boost that will get you through tough workouts. There is caffeine in Green Tea Extract, so no need to buy this product separately.

Whey Protein Powder: This would not normally be though of as a fat burner but, it will help you gain muscle mass, which will in turn, burn fat.Take 10-20g before cardio to preserve muscle mass.

Creatine: A supplement that helps put on muscle mass. More muscle mass will mean more calories burned.

Multi-Vitamin: Getting all the essential vitamins and minerals your body needs is very important not only too your health, but if your goal is fat loss. A deficiently in any of the important vitamins and minerals could mean a decrease in health, performance and even metabolism.

BCAA's: These are the essential amino acids that you body needs to build and maintain muscle mass. They are very important because they will make sure you retain muscle mass, because loss of muscle mass means a decrease in metabolism. Take about 6g before cardio to preserve muscle mass.

Take this Fat Burning Stack before cardio to maximize fat burning and preserve muscle mass.
Fat Burning Stack:
1000mg Carntine
500mg Green Tea Extract
100mg Caffeine
Multi-Vitamin
10-20g Whey Protein
-or-
1000mg Carntine
500mg Green Tea Extract
100mg Caffeine
Multi-Vitamin
6g BCAA's

Bonus: Why is it so important to stay hydrated during this time? Have you ever experienced a situation where someone became extremely dehydrated?

When we workout, we sweat and lose body fluids. To avoid dehydration we need to replenish our body fluids. This is something many often overlook, and it can lead to scary scenarios. Dehydration can even lead to death in extreme cases. To ensure you stay hydrated and at optimum performance drink 16 ounces of fluid before exercise, 5-12 ounces every 15-20 minutes of exercise, and 16-25 ounces after training.

I have never in fact been dehydrated that i know of. This is defiantly because i follow the direct given above.

In conclusion HIIT is the best way to shed excess fat. This is because it keeps your metabolism burning at a higher rate for much longer after exercise than steady-state cardio. Cardio is most effective for burning fat at a fasted state in the morning, although make sure you take 10-20g whey protein or 6g of BCAA's to preserve muscle mass. Make sure you watch your hydration to keep performance optimum.


-VeinMania

[bigcalves]

nice topic i just started cutting.

[smg3082]

the best cardio workout for burning fat is whichever one you enjoy doing. for example, i hate the treadmill, or running for that matter. so when i do my cardio im not going to run because i dont like it and i wont put force my maximum effort. i like using the elliptical, so i get a much better cardio workout, and i will be more likely not to make excuses to talk myself out of doing it. So bottom line, if you like to run...run, if you like to swim...swim.

Good luck,
Sean

[BigUnit78]

We all know everyone wished they could have those wash board abs and toned up bodys for hittin' the beach this summer BUT we didnt get that fat in a day so we shouldnt try in lose it in one. Just would like to state that healthy weight loss should be acheived over time (3-4lbs a week) not 10lbs in a week.

What is the best cardio workout for burning fat?

5 Minute Warm up
2 Min - 60% Max HR
1 Min - 85% Max HR
2 Min - 60% Max HR
1 Min - 85% Max HR
2 Min - 60% Max HR
1 Min - 85% Max HR
2 Min - 60% Max HR
1 Min - 85% Max HR
2 Min - 60% Max HR
1 Min - 85% Max HR
2 Min - 60% Max HR
1 Min - 85% Max HR
2 Min - 60% Max HR
5 Minute Cool Down

ALTERNATE WORKOUT

5 Minute Warm up
45 Sec - 55% Max HR
25 Sec - 80% Max HR
(Continue This for 15 sets of 45 - 25 seconds)
5 Minute Cool Down

These two cardio plans should also be alternated between a treadmill an a elipitcal 3 - 4 Times a week

Supplements

There are many "Hot" products out right now for fat loss. Such as; Nutrex Lipo 6, Syntrax Fyre, MuscleTech Hydroxycut, Universal Animal Cuts, Biotest Hot-Rox. These are the top 5 Fat Burning products that are all available at http://www.bodybuilding.com/store/index.html.


Protein

Protein can reduce hunger (thereby decreasing the calories you consume), help you preserve muscle as you lose weight, and help your body build more muscle, particularly if you include strength training in your fitness routine. Consuming 40-50g of a low calorie Whey Protein would be optimum.

Green Tea

Green tea increases your metabolism (the rate at which you burn calories) and stimulates your body's ability to burn fat.

Caffeine

The methylxanthines in caffeinated products have a thermogenic effect on the body, which can promote weight loss. However they can have a negative effect on the body over time, especially in large quantities for a long period of time. They can increase blood pressure, increase heart rate, and cause insominia.


Bonus

It is extremely important to stay hydrated during a workout, but what is even more important is to be hydrated and consume enough water before your workout. Last year during summer football pratice (two a days) a friend of mine had not drank enough water before coming to pratice and did not drink enough during conditioning and fainted, he had to be carried off the field by our trainer on a stretcher. It was a very scary experience especially because he was a good friend of mine. Afterwards we got a talk from our coaches about staying hydrated before during and after our practices.

[redhawk76]

:cool:

[LJ57]

Here's my contribution

[Sting]

Hands down, the tabata squat is a very efficient method to shed that excess body fat - although it's been debated that you can't perform it daily, I had no problem with it - neither any of my friends (we're not geared, just genetically average joes).

Yeah, it can be debated if it counts as a cardio workout - well, to me it does, because, as with HIIT, my heart gives way much earlier in, than my muscles and it's been said that it targets the anaerobic as well as the aerobic energy pathways.

For those not knowing what the tabata squat is about, here's the outline:

-perform 8 20sec squat sets, interspaced with rest periods of 10sec
-use a weight that lets you perform 7-9 reps per 20sec set
-with your legs straight, just leave the bar on your neck/shoulders while resting
-increase the weight whenever you can easily perform 12 reps per 20sec set

You shouldn't perform additional leg training, of course - don't worry, your legs won't shrink.

I incorporated the tabata squat at the end of my workouts.

[lil_death]

The best cardio is what works for your body. Granted, any cardio is great for shedding excess fat, but when it comes down to show time, it all boils down to what works best for you. At least that's what I've come to learn. Mo Mendez's cardio workout is apparently speed walking on the treadmill... but speed walking to the point where you're really pushing yourself and sweating bullets. I personally cannot run for long, although I will do sprints. Intervals are great, too... i.e. go all out running as fast as you can for like 100 meters, or 12 sec, walk back to start, start over for a few more times, etc. You get the idea. I train with Cathy Savage, so for most of us girls it's usually sprints or some type of interval cardio on the elliptical...

I also like the tabata squat idea... I should do those again... those are KILLER

Supplements... protein

[lil_death]

BTW, where are these teens copying and pasting their info from? And I'm talking about the junior high and high school aged ones.

[dexz101]

HIT while keeping HR at 60%-70%
2 miles a day at moderate pace
Lean diet of chicken/tuna/eggs/ all your carbs in first 3 or 4 meals
water!

bonus: Redline or Animal cuts, caffeine and vitaminC

Extra: water is important in hydrating the muscle tou work throughout the day. Replacing what you empty out. Hydrating is important to me, becauce I've had kidney stone. H2o is what keeps me from ending up in the E.R. They will also help supplements and nutrients flushing through your body. Helping to rid of excess toxins.

[VeinMania]

BTW, where are these teens copying and pasting their info from? And I'm talking about the junior high and high school aged ones.

Ok buddy, you need to chill out, just because im 15 doesn't mean I dont know my stuff.

[BigUnit78]

Yeah if your talking about me you need to shut your mouth, my older brother happens to be a PT and has a masters degree in nutritional science. AND although I may be a junior in high school I can gurantee my AP lit classes are harder than any writting or english class you have ever taken - learn how to construct a decent sentence and stop hattin'

[Streetbull]

Good stuff in this thread!