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  1. #1
    Registered User PinoyBuilder17's Avatar
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    How many Grams of carbs and fat do you burn/use when doing cardio or weights?

    Just wondering?
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  2. #2
    Girl Dashik's Avatar
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    you burn cals.. If you will eat 40g of fat before training I think you will burn it.. if you will eat carbs you will burn carbs.. but i'm not sure.. it's quite strange question..
    "Theres nothing a treadmill cant burn off.."
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    Inuendo? In HER end Oh! PickItUp's Avatar
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    That is not a good question to ask...

    You might as well have asked:

    How much money do you spend when you go shopping at the mall?

    It depends!!!
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  4. #4
    Registered User PinoyBuilder17's Avatar
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    wow im still wondering.......
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  5. #5
    Girl Dashik's Avatar
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    Wink Well..

    Originally Posted by PinoyBuilder17
    wow im still wondering.......
    Well I've just read an article about this.. But it's in russian so I will try just to tell main things from there..
    It's about cardio..
    *When you are doing 50-60% heart rate of max you burn (10%carbs, 5%prot and 85% fat)
    *60-70% hr of max you burn same (10%carbs, 5%prot and 85% fat)
    *70-80% hr of max you burn (50%carbs, 1%prot and 50% fat)
    *80-90% hr of max you burn (85%carbs, 1%prot and 15% fat)
    *60-70% hr of max you burn same (90%carbs, 1%prot and 8-9% fat)..

    That's the main thing from the article. It was about polar heart rate monitors so it's quite right I think.. But it's just theory IMO.. Thought it can be interesting for you..
    "Theres nothing a treadmill cant burn off.."
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  6. #6
    In The Realm of Ooshwabla xenithon's Avatar
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    From the BB.com main site: What Are Your Calorie Requirements. Goes into some nice detail about caloric expenditure for various activities.
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  7. #7
    Think then Speak Yo Daddy's Avatar
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    Originally Posted by PinoyBuilder17
    Just wondering?
    Believe it or not, this question is a very poignant one but incredibly hard to answer. It 'logically' seems like it would break down easily, but not so much. For weights, you can burn 10g of dextrose per 3 sets or so of any anaerobic weight exercise. (This is figured out via insulin monitor and pre-workout dextrose supplementation.) This obviously isn't exact for every person, but its a reasonable estimation. If there is no pre-workout supplementation realize that the body is burning from the ATP/Phosphate-Creatine/Glycogen stores in the muscle bellies - these aren't really utilizing fat stores unless diet/macro manipulation (e.g. ketogenic diet) is causing such a usage.

    About cardio, I think it was stated earlier by Dashik how particular cardio will utilize different energy sources whether digested carbs or fat stores. Some of the research has found that lower intensity (60-65%) is going to pull from fat stores more at the time of execution. HIIT cardio is known to increase metabolic rate for hours after execution... so its up in the air as to which way is "better." I would recommend a mix of both.

    As long as you understand the concept behind the quesiton, I think you can come up with a reasonable conclusion. Hope this helps.
    Last edited by Yo Daddy; 05-17-2006 at 02:21 AM.
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  8. #8
    Inuendo? In HER end Oh! PickItUp's Avatar
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    Please check your figures again...

    Originally Posted by Dashik
    Well I've just read an article about this.. But it's in russian so I will try just to tell main things from there..
    It's about cardio..
    *When you are doing 50-60% heart rate of max you burn (10%carbs, 5%prot and 85% fat)
    *60-70% hr of max you burn same (10%carbs, 5%prot and 85% fat)
    *70-80% hr of max you burn (50%carbs, 1%prot and 50% fat)
    *80-90% hr of max you burn (85%carbs, 1%prot and 15% fat)
    *60-70% hr of max you burn same (90%carbs, 1%prot and 8-9% fat)..

    That's the main thing from the article. It was about polar heart rate monitors so it's quite right I think.. But it's just theory IMO.. Thought it can be interesting for you..
    First, let me say thank you for the post. It helps us get an idea of of where the energy comes from...

    But if you look closer, you have the 60-70% category on there twice, with different figures for each.

    Also, your first 60-70% zone has the same stats as the 50-60% zone...

    If that is true, then it means that 50-70% has the same stats. Is this what the article stated?
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  9. #9
    nevigsawkufelgnisaton in10city's Avatar
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    http://www.exrx.net/Nutrition/Substrates.html
    Metabolism is the sum of all chemical reactions with living cells to provide energy for vital processes.

    At rest, 33% of the body's energy comes from carbohydrates, or glycogen, stored within the muscles and liver. 66% comes from fat.
    During aerobic work, 50-60% of the energy comes from fats

    Primarily carbohydrates are used during the first several minutes of exercise
    For an average fit person, it takes 20 to 30 minutes of continuous aerobic activity to burn 50% fat and 50% carbohydrate
    There is approximately a 7 fold increase of fat mobilization after 1 hour of exercise

    Proteins contribute less than 2% of the substrates used during exercise of less than 1 hour.
    Slightly more proteins are utilized as a fuel source during prolonged exercise.
    During the final moments of exercise lasting 3 to 5 hours, protein utilization may reach 5-15% of the fuel supply (Berg A & Keul J 1980; Cerretelli P 1977; Hood D & Terjung R 1990; Lemon P & Mullin F 1980; Lemon P & Nagle 1980)
    Protein can supply up to 10% of total energy substrate utilization during prolonged intense exercise if glycogen stores and energy intake is inadequate (Brooks, 1987)

    The more fit an individual, the more they use fats over carbohydrates in the diet
    Reaches steady state sooner, and stays there longer
    Sympathetic stimulation mobilizes FFA

    On a low carbohydrate diet, you burn a higher proportion from fat
    Endurance can be reduced up to 50% until body adapts
    Adaptation to a low carbohydrate diet is possible if calories from protein and fat are sufficient
    If calories are not sufficient, lean tissue (muscle) is utilized by gluconeogenesis (conversion of protein to glucose)

    Low intensity, high duration aerobics
    Low intense exercise (<30% VO2 max) relies primarily on fat whereas high intense exercise (>70% VO2 max) primarily utilized carbohydrate.
    Higher proportion of fat is expended (not necessarily more fat)
    Lower intense submaximal exercise utilizes proportionally less carbohydrates
    During low intense exercise prolonged exercise (ie greater than 30 minutes), a gradual shift from carbohydrate to fat metabolism occurs (Ball-Burnett MH, Green H & Houston M, 1991; Gollnick & Saltin B, 1988; Ladu M, Kapsas H & Palmer W, 1991; Powers S, Riley W, & Howley 1980)

    High intensity, low duration aerobics
    More calories burned in less time
    More carbohydrates, or glycogen utilized
    Lactate threshold
    Sedentary: 70-75% max heart rate
    Trained: 80-90% max heart rate or higher
    Intense or prolonged exercise can rapidly deplete muscle glycogen
    Carbohydrates are used as a fuel source when more type II muscle fibers are recruited.
    Type II muscle fibers have an abundance of glycolytic enzymes but few mitochondreal and lipolytic enzymes.
    Increased blood levels of epiniphrine also increase the metabolism of carbohydrates.
    High levels of epinephrine increase muscle glycogen breakdown, glycolysis and lactate production (Brooks G & Mercier J 1994).
    Greater lactate production inhibits fat metabolism (Turcotte L, et al. 1995)
    More fat metabolized hours intense exercise (Mulla, et al., 2000) (Phelain, et al., 1997)

    Weight training, plyometrics, sprinting, or high intense interval training
    "It is known that the energy needs for sustaining maximal exercise of very short duration are largely met by the creatine phosphate breakdown such that its concentration decreases to almost zero at the end of maximal exercise leading to exhaustion. An almost complete creatine phosphate recovery is normally observed within rest periods lasting about 4 minutes following repeated maximal exercises of short duration." (Tremblay, et al., 1994)
    Primarily carbohydrates utilized (after limited ATP and CP stores)
    Fat is utilized many hours after anaerobic exercise
    See weight training and HIIT studies
    Last edited by in10city; 05-17-2006 at 11:18 AM.
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