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Big Turk
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« Reply #15 on: October 25, 2009, 05:35:59 PM » |
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The ratio of fat to carbs burned given a specific heart rate is interesting. In your video you mention a ratio of 70:30 for a THR of 40% and 50:50 for a THR of 80%. Would you happen to have the ratios for other THR between 40-85% or would I apply simple math using averages?
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Cookie Monster
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« Reply #16 on: October 25, 2009, 05:52:59 PM » |
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50-70% = 85% fat, 10% carbs, 5% protein
70-80% = 50% fat, 50% carbs
80-90% = 85% carbs, 15% fat
90-100% = 90% carbs, 10% fat (i think, not sure about this last one)
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« Last Edit: October 28, 2009, 03:03:53 AM by Cookie Monster »
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Big Turk
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« Reply #17 on: October 26, 2009, 03:16:33 AM » |
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Great! Probably a "no-brainer", but just wanted to make sure....that 90-100% zone is 90% carb and 10% fat instead of the reverse. Also, in the 50-70% zone you mention a percentage of energy spent from protein (5%). Take a person, in my case, who wants to lose fat and gain muscle. I work cardio for 1 hour at 65% to lose fat and I lift weights to gain muscle each day. My daily intake of protein averages 280g. Should I be too concerned about increasing my protein to make up for this 5%? Or does it not work that way?
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Evilcyber
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« Reply #18 on: October 26, 2009, 06:22:19 AM » |
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Big, with 280 g per day you don't have to be concerned at all, as I don't think you weigh 280 lbs, do you? Doom, cardio simply contributes to an energy deficit. I think at some point I'll do a video explaining the BMR and TDEE  |
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Doomsday
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« Reply #19 on: October 26, 2009, 08:39:36 AM » |
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Big, with 280 g per day you don't have to be concerned at all, as I don't think you weigh 280 lbs, do you? Doom, cardio simply contributes to an energy deficit. I think at some point I'll do a video explaining the BMR and TDEE okie dokie..thanx man! in the mean time i'll stick to jogging n stationary cycling... |
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Big Turk
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« Reply #20 on: October 26, 2009, 12:59:12 PM » |
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Evil, this morning's weigh in was 300 pounds.....down 36 pounds since I started the program 12 weeks ago. I've actually been hovering at 300 pounds for 3 weeks now so I'm doubling up on the cardio to try and break the fat-burning plateau. And, of course, my nutrition hasn't exactly been spot-on which probably has everything to do with it.
But I have started to see a significant gain in muscle mass since I've kept my daily protein intake at 280g. I'm starting to see clear definition especially in my arms which are now 18" up from 17.5" at the beginning. I also see cutting developments in my chest and shoulders. My 1-year goal is to reach 250 pounds. My waist size has dropped 6 inches to it's current 48" size. At 6'2", I'm not sure was a reasonable waist size would be for a 250 pound man with 10-15% body fat.
The protein thing has always concerned me because I want to continue gaining mass and definition. And I'm willing to do hours of cardio a day (mostly on the elyptical machine because of it's low stress on my joints) to improve the definition part but it's easier for me to work out at 65-70% THR. Once I break 75% I start to tire and and eventually quit...sometimes before 30 minutes. I've tried the interval training already and so far I don't much like it, but I'll squeeze in about 45 minutes of intervals twice a week.
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Anton
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« Reply #21 on: October 27, 2009, 02:28:51 AM » |
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It was a great video and I'm giving you +1 karma for it However I'm still a bit confused. It's better to run at a lower pace in order to burn more fat, and therefore lose more weight? |
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Zim
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« Reply #22 on: October 27, 2009, 08:12:56 AM » |
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Evil, this morning's weigh in was 300 pounds.....down 36 pounds since I started the program 12 weeks ago. I've actually been hovering at 300 pounds for 3 weeks now so I'm doubling up on the cardio to try and break the fat-burning plateau. And, of course, my nutrition hasn't exactly been spot-on which probably has everything to do with it.
But I have started to see a significant gain in muscle mass since I've kept my daily protein intake at 280g. I'm starting to see clear definition especially in my arms which are now 18" up from 17.5" at the beginning. I also see cutting developments in my chest and shoulders. My 1-year goal is to reach 250 pounds. My waist size has dropped 6 inches to it's current 48" size. At 6'2", I'm not sure was a reasonable waist size would be for a 250 pound man with 10-15% body fat.
The protein thing has always concerned me because I want to continue gaining mass and definition. And I'm willing to do hours of cardio a day (mostly on the elyptical machine because of it's low stress on my joints) to improve the definition part but it's easier for me to work out at 65-70% THR. Once I break 75% I start to tire and and eventually quit...sometimes before 30 minutes. I've tried the interval training already and so far I don't much like it, but I'll squeeze in about 45 minutes of intervals twice a week.
i'm quite big and i have a body fat% of 15 % with 220pounds mass. if you want 15% with 250 pounds....How big are you?? |
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Goals:
5 pull-ups with good form
Bench 220lbs for 10 times
reduce bodyfat to 10-12%
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gigel2006
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« Reply #23 on: October 27, 2009, 12:48:19 PM » |
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I have something to add or contradict i guess. A minor thing: it's Glycogen not carbohydrates.
Secondly, in your last example, here is what i think: the person who had run at the higher heart rate burned MORE fat than the other person.
How?
Simply because if you take 2 identical people like you said, who have let's say 2000 calories/day.
The one who ran and burned 700 calories and is eating the same 2000 calories will burn MORE FAT than the other person. Not while he's running but when he's resting, to make up for the calorie deficit of that day.
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Zim
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« Reply #24 on: October 27, 2009, 02:33:03 PM » |
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glycogen is a carbonhydrate.
Its the bodys way of storing the basic carb unit glycose.
When used to supplie your body with energy its turned to glucose again.
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Goals:
5 pull-ups with good form
Bench 220lbs for 10 times
reduce bodyfat to 10-12%
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Evilcyber
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« Reply #25 on: October 27, 2009, 02:39:25 PM » |
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Yep, if I had mentioned glycogen, glucose and protein (for good measure) it would have become a very long video.
Gigel, this would imply that the second person doesn't burn energy while he his running, wouldn't it?
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Evilcyber
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« Reply #26 on: October 27, 2009, 02:40:42 PM » |
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It was a great video and I'm giving you +1 karma for it However I'm still a bit confused. It's better to run at a lower pace in order to burn more fat, and therefore lose more weight? Check my reply to Cookie |
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gigel2006
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« Reply #27 on: October 27, 2009, 02:49:59 PM » |
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Yep, if I had mentioned glycogen, glucose and protein (for good measure) it would have become a very long video.
Gigel, this would imply that the second person doesn't burn energy while he his running, wouldn't it?
No, it does imply that he did, and you just said 400 calories I think. So a guy runs at 60% and burns 400 - of which a higher percentage is fat. Another guy runs at 80% and burns 700 - of which a higher percentage is glycogen. If both persons are equal and they consume let's say 2000 calories / day. The second person would burn MORE FAT per total, as i just said, while resting, to make up for the deficit. |
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Evilcyber
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« Reply #28 on: October 27, 2009, 02:55:42 PM » |
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Gigel, you seem to confuse two things: The energy used while running and the TDEE for the day. The energy the second person used while running won't be available for that day anymore and then body will resort to its fat resources to make up for it, if there isn't more energy put in afterwards. But there still is energy burned while running, from carbohydrates and fat.
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gigel2006
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« Reply #29 on: October 27, 2009, 02:59:54 PM » |
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Gigel, you seem to confuse two things: The energy used while running and the TDEE for the day. The energy the second person used while running won't be available for that day anymore and then body will resort to its fat resources to make up for it, if there isn't more energy put in afterwards. But there still is energy burned while running, from carbohydrates and fat.
Nevermind. I realized you weren't preaching that the lower heart-rate is better at losing weight. We are actually in agreement. And yes I'm not confusing those terms. I was just saying overall, it's more efficient to run harder, if you're trying to lose weight. And I thought you were saying the opposite but you weren't. You were just explaining how the body deals with energy which I agree as well. |
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