Exercise help

[Dodgeball]

I want to lose the wieght, but i dont have access to a gym, could anyone reccemend me any non wieght exercises?

Thanks in advance

Dodgeball

 

[Skilla_Staz]

Losing weight? Sprints. Anaerobic, helps muscle, but not to a large degree. Also high intensity exercise is proven to burn more fat.

Try to get access to a gym though. Putting on muscle is a good way to burn more calories, obviously much of it will come at the expense of fat, if your diet is in line.

I guess you'll have to do with pushups and pull ups along with your sprints for now.

 

[EFFORT]

If your goal is just to lose fat then this is what you do

1. Carb cut off at 6pm, that means no carbs unless there trace carbs found in veggies after 6pm.

2. Low intensity cardio 5days a week for 45min-60min (So go for a walk at a steady pace for the entire time, on the treadmill it would be at the 2.5-3mph speed) build up to 60min so week 1 do 45min, week 2 50min, week 3 55min, week 4 60min then stay 60min.

3. Green tea pills 3-6 pills a day


Sprinting is not going to do it, sprinting works on your anaerobic energy systems (ATP-PC for the first seconds, then your switching to Glycogenesis, then anaerobic glycolysis all to generate you ATP without oxygen. You need to be aerobic (with oxygen) to burn fat, thats why we do low intensity for a long time, you become more aerobic and burn fat which yields more ATP than a glucose or glycogen molecule.

 

[Skilla_Staz]

Maximal Fat burning is at 60-65% of VO2 max. Low intensity does not reach that level.

Extended bouts of endurance tends to eat away at muscle

Look at sprinters. Ripped.

Look at endurance runners. Jiggly sticks.

Sure, more % of fuel comes from fat in low intensity, but more fat VOLUME is burned when doing high intesity. Also, no need to worry about losing muscle mass. Interval training is generally accepted as a good fat burner too.

Sprints are king in my book. During track season (suspended this year) I generally became quite lean(100m/200m/4x100m Runner). Same around football. Not as much as track though.

 

[mrRuckus]

Sprinting is not going to do it, sprinting works on your anaerobic energy systems (ATP-PC for the first seconds, then your switching to Glycogenesis, then anaerobic glycolysis all to generate you ATP without oxygen. You need to be aerobic (with oxygen) to burn fat, thats why we do low intensity for a long time, you become more aerobic and burn fat which yields more ATP than a glucose or glycogen molecule.

This sounds like the same mumbo jumbo my friend who runs marathons spews at me. "You have to run for 30 minutes before you're even burning any fat." The science sounds all nice and official but in the end it misleads people somehow along the way.

HIIT

Quick definition: high intensity interval training. This is a hybrid version of both extremes of fat burning sessions and CV work. This is where short bursts of incredibly intense exercise are followed not by rest, but less intense exercise.

Examples: hill sprints and any CV work that is cycled in its intensity

More info: this method of training is incredibly effective and literally turns your body into a fat burning furnace. You get the respiratory benefits of very high intensity CV exercise and the fat burning benefits of lower intensity exercise. This shifts your metabolism into overdrive and, if you can handle it, is almost twice as effective as any other method. This effect is magnified further by adding an incline to your work (as running up a 10 degree gradient burns twice as many kcals/hour than on the flat). it is also worth noting that as you need muscle to sprint @ MHR, your body will be using anything but muscle to fuel itself, this is not the case with lower intensitty exersize.

http://www.fitsense.co.uk/fit_article.php?id=18

Maybe it burns less fat DURING the exercise (no idea)... but what things sound like is that you're more concerned with your body keep on burning up fat after you're done for a long time.

And really for those of us who lift weights too.. who wants to lift for 45-60 minutes AND spend 60 minutes walking/jogging/running? I have other things to do too.

 

[Skilla_Staz]

Well. It burns more fat during the exercise, but as far as the % goes, it burns less PERCENT of the fuel from fat. But since it requires so much more fuel, that lower % from High Intensity, results in more volume anyways. It uses mainly carbs and fats, very little protein.

It might be confusing...i'll try to clarify here in a little bit