Fat Burn

[sassylady]

I have a bunch of cardio questions (given that you are eating a clean diet with enough calories):

What do you think is the best cardio for maximizing fat burn (including a steady weight training program)?

How much cardio do you need to do a day to cut up?


How much cardio do fitness and figure competitors do when they are working to get down to contest weight?

Does anyone believe in fat burners?

[bigdez]

as far as weight lifting goes i would recommend circuit training for maximum full body conditioning.

after weight training i would say 30-45 min on cardio to cut up.

as a boxer we must do at least 3 miles a day, but personally i track cardio by time spent in which i will do about 1:30 mins a day 45 in the morning and 45 in the evening.

i really dont know about fat burners too much but i do know you can do a full body detox, CLA, and any Appetite surpressant

[Thuirwyne]

Much depends on where you begin in regards to how much cardio is needed to "cut up," along with if you have a time limit goal, or are just trying to change your lifestyle.

http://www.bodybuilding.com/fun/bbin...ssCompetitions

...is a good link to get an idea what some of the figure contestants do, along with taking a look at some of the competitive women's journals in the forum.

There's all kind of cardio, interval, HIIT, MaxOT, steady state...what works best is usually what you know you can stick with! Personally I alternate between steady state (30-45min) or MaxOT (16min) in the mornings and HIIT (20min)post workout.

[girl81]

Originally Posted by Thuirwyne

Much depends on where you begin in regards to how much cardio is needed to "cut up," along with if you have a time limit goal, or are just trying to change your lifestyle.

http://www.bodybuilding.com/fun/bbin...ssCompetitions

...is a good link to get an idea what some of the figure contestants do, along with taking a look at some of the competitive women's journals in the forum.

There's all kind of cardio, interval, HIIT, MaxOT, steady state...what works best is usually what you know you can stick with! Personally I alternate between steady state (30-45min) or MaxOT (16min) in the mornings and HIIT (20min)post workout.

what is maxot?

[pacificgrl]

Originally Posted by girl81

what is maxot?

found this about maxOT training overall but the maxOT cardio article is off limits to non-members.

[Thuirwyne]

My former boss and AST junkie swore by MaxOT, 50% of his knowledge was pure platinum and the other 50% was pure poo, so I didn't pay much attention. Then I read an article in "Pump," mag and there was a woman who's physique I really admired, and besides a cupboard full of supplements, and obvious genetics, she swore when she switched up her cardio to MaxOT it made a huge difference.

It's basically 30 seconds cruising, 30 seconds of maximum effort, alternating for 16 minutes. Both myself and a friend lost 5 solid fat pounds in only 2 weeks, doing this every other morning. It's much harder than HIIT and I can't see doing it forever, but it's a good kick every now and then for a month or two...

[girl81]

Originally Posted by Thuirwyne

My former boss and AST junkie swore by MaxOT, 50% of his knowledge was pure platinum and the other 50% was pure poo, so I didn't pay much attention. Then I read an article in "Pump," mag and there was a woman who's physique I really admired, and besides a cupboard full of supplements, and obvious genetics, she swore when she switched up her cardio to MaxOT it made a huge difference.

It's basically 30 seconds cruising, 30 seconds of maximum effort, alternating for 16 minutes. Both myself and a friend lost 5 solid fat pounds in only 2 weeks, doing this every other morning. It's much harder than HIIT and I can't see doing it forever, but it's a good kick every now and then for a month or two...

Ty.
That sounds very difficult. How was your boss's body?

[Thuirwyne]

I like TY...

Here are his pics from his contests...personally, I think he took the cardio too far. He's also 40, I think and owns a business, and has 2 kids so maybe he didn't get enough rest?

http://www.musculardevelopment.com/b...browse&id=3562

Every time I do MaxOT, somewhere in that 16 minutes I mutter, "This is some bs."

[Kai2008]

I found this article about Max OT cardio....

http://www.ast-ss.com/articles/article.asp?AID=97

It sounds really interesting and I love killing myself with those intense sessions. It feels really good afterwards. I may have to try it.

[Twerp]

The most effective way to burn fat, besides eating properly, is by performing weight training. The most effective way to weight train and burn calories is to do compound or multi-joint movements (squats, deadlifts, dips, chin-ups) because they utilize more than one muscle group and result in the in the highest excess post-exercise oxygen consumption - basically, the number of calories you burn once you've finished your workout.

After that, it's Anaerobic Interval Training, after that Aerobic Interval Training, after that it's High Intensity Steady State Cardio, and then low intensity Steady State cardio (I think that's all of them).

There's a ton of different HIIT programs out there, it's about finding one you can do (i.e. not everyone has access to stairs, or a running track).

You need to find out how much cardio you need to do a day! Everyone is different, and intensity levels vary per session.

That's all I can answer with real first hand experience. I do know that closer to a show, competitors do a lot more ss cardio than HIIT because of diet restrictrons - i.e. it'd pretty much be impossible to do sprints! So, unless you're doing a show, your cardio program would look a lot different than a pre-show cardio program.

Originally Posted by sassylady

I have a bunch of cardio questions (given that you are eating a clean diet with enough calories):

What do you think is the best cardio for maximizing fat burn (including a steady weight training program)?

How much cardio do you need to do a day to cut up?


How much cardio do fitness and figure competitors do when they are working to get down to contest weight?

Does anyone believe in fat burners?

[girl81]

Originally Posted by Thuirwyne

Every time I do MaxOT, somewhere in that 16 minutes I mutter, "This is some bs."

lol. reps on recharge.