Is this the correct concept for fat burn?

[David360]

First i want to say that I wish I could do HIIT. Unfortunately my asthma prevents me from running full speed. I cannot find a medical product that will alow me to run without using my inhaler.. but thats besides the fact

OK so I follow a very strict diet; nearly eat the same thing everyday. I currently weight 170 lbs. I am lean; however, i have a little excess belly fat that im trying hard to get rid of. So here's what ihv been doing.... I homed in on pretty much the exact amount of calories (3300) to maintain my current weight. I lift 3 days a week and do 3 days of cardio. Since im unable to do HIIT, i jog for 60 min at 6.0 mph- which burns about 700 cals.

From my understanding of how burning fat works, this should work.... About approximately 20 mins of jogging, i will start to deplete my fat stores. So, for example say that in the first 20 min of my jog i burn 230 cals. The next 40 mins I burn 470 cals. Since my daily intake is just enough to maintain my current weight (I weight myself everyday and maintain my weight) I know for a fact that this is burning a significant amount of body fat, correct?

One other question... I kno most people on bb.com are advocates of HIIT. I kno i would be too if i could do it. Since it is my understanding that fat burn is all about net calories, is HIIT really more effective than steady cardio- or just more conveinent. I think i heard a 20 min HIIT = 45 min steady cardio. Please enlighten me. Thank you

[nicklyne]

First i want to say that I wish I could do HIIT. Unfortunately my asthma prevents me from running full speed. I cannot find a medical product that will alow me to run without using my inhaler.. but thats besides the fact

OK so I follow a very strict diet; nearly eat the same thing everyday. I currently weight 170 lbs. I am lean; however, i have a little excess belly fat that im trying hard to get rid of. So here's what ihv been doing.... I homed in on pretty much the exact amount of calories (3300) to maintain my current weight. I lift 3 days a week and do 3 days of cardio. Since im unable to do HIIT, i jog for 60 min at 6.0 mph- which burns about 700 cals.

From my understanding of how burning fat works, this should work.... About approximately 20 mins of jogging, i will start to deplete my fat stores. So, for example say that in the first 20 min of my jog i burn 230 cals. The next 40 mins I burn 470 cals. Since my daily intake is just enough to maintain my current weight (I weight myself everyday and maintain my weight) I know for a fact that this is burning a significant amount of body fat, correct?

One other question... I kno most people on bb.com are advocates of HIIT. I kno i would be too if i could do it. Since it is my understanding that fat burn is all about net calories, is HIIT really more effective than steady cardio- or just more conveinent. I think i heard a 20 min HIIT = 45 min steady cardio. Please enlighten me. Thank you

Burn Fat = Defecit.. That is it

[csb5731]

Don't split too many hairs. It wasn't that long ago body-builders would have been scared to do anything but low-intensity steady-state for fear of losing their muscle, and they got lean just fine.

[Iusedtobefat99]

Walking is underrated

[David360]

Burn Fat = Defecit.. That is it

If one were in maintenance, it is possible to create a deficit without losing weight, correct?

[csb5731]

If one were in maintenance, it is possible to create a deficit without losing weight, correct?

I think you are confused. If you created a deficit, you would eventually realize a weight loss. If you were "in maintenance" and created a deficit, you wouldn't be in maintenance any longer.

It would be a pretty rare already lean individual that could maintain weight and lean out at the same time ("recomp" is the term) to any real noticeable degree. This century, at least.

[David360]

I think you are confused. If you created a deficit, you would eventually realize a weight loss. If you were "in maintenance" and created a deficit, you wouldn't be in maintenance any longer.

It would be a pretty rare already lean individual that could maintain weight and lean out at the same time ("recomp" is the term) to any real noticeable degree. This century, at least.

so basically what im doing is.... making calories in=calories out. What i think should happen is this will net in fat loss bc, include in the calories out are the cardio sessions. Since the majority of the cal during cardio are coming out of my fat stores, i should slowly lose fat. But ur saying this is not the case?

If these is a more effective fat loss method please let me know

[Nosepull]

If calories in equals calories out, you are at maintenance. You will not change significantly in weight. It is possible for your body to slowly gain muscle and burn fat at maintenance calories (recomp), but this is very slow and unreliable at best.

It doesn't matter where your calories are coming from or where they are going for the purpose of fat loss. If your maintenance level is 2500 calories, for example, your body doesn't care whether you eat 2500 calories, or eat 2700 and burn off 200 with cardio - you're "at maintenance" either way, because the end net result is that you end up at that 2500 calorie mark. To burn fat, you need to be below maintenance - it doesn't matter if you do that with cardio, or with a diet deficit.

[tmartin89]

First i want to say that I wish I could do HIIT. Unfortunately my asthma prevents me from running full speed. I cannot find a medical product that will alow me to run without using my inhaler.. but thats besides the fact

OK so I follow a very strict diet; nearly eat the same thing everyday. I currently weight 170 lbs. I am lean; however, i have a little excess belly fat that im trying hard to get rid of. So here's what ihv been doing.... I homed in on pretty much the exact amount of calories (3300) to maintain my current weight. I lift 3 days a week and do 3 days of cardio. Since im unable to do HIIT, i jog for 60 min at 6.0 mph- which burns about 700 cals.

From my understanding of how burning fat works, this should work.... About approximately 20 mins of jogging, i will start to deplete my fat stores. So, for example say that in the first 20 min of my jog i burn 230 cals. The next 40 mins I burn 470 cals. Since my daily intake is just enough to maintain my current weight (I weight myself everyday and maintain my weight) I know for a fact that this is burning a significant amount of body fat, correct?

One other question... I kno most people on bb.com are advocates of HIIT. I kno i would be too if i could do it. Since it is my understanding that fat burn is all about net calories, is HIIT really more effective than steady cardio- or just more conveinent. I think i heard a 20 min HIIT = 45 min steady cardio. Please enlighten me. Thank you

One benefit of HIIT is that you continue to burn calories for up to 24 hours after you work out due to the EPOC. With this being said, fat burning comes down to ONE thing and that is a caloric deficit.

[marz123]

Thanks a lot for these reply s misc... Cleared up a lot of things that was Also on my mind.

Srs ty