What Cardio Exercises burn the most fat?
 

I heard that swimming burns a lot and so does jump roping. How's running and riding a speed bike? If anyone else knows any other exercises that burn a lot of fat fill free to share.

Thanks

:wtf:

anything will burn calories if you do it with a proper diet. Try out all the equipment and see for yourself what you like

i heard that swimming does NOT burn fat? :(

I heard it does, my brother swims and he is skinny as a rail :wtf:

Here's a good article on swimming and why it may not be the best for fat loss when compared to other aerobic activities: http://www.thefactsaboutfitness.com/...h/swimming.htm

Of course you can make any type of cardiovascular activity work for fatloss as its all about calories in verses calories out. Swimming will add some lean muscle to your frame as well, so if you enjoy it then go for it.

I've heard and have actually observed the same things about swimming. When you do a head to head comparison, swimming just doesn't cut the mustard in terms of fat loss. And you have to make sure not to consider elite swimmers in this. If you tend to have a lot of extra body fat....you will never be an elite swimmer, most likely.

I've actually seen a couple of articles touting swimming as the IDEAL way to lose fat. And then I discover their reasoning is because Olympic swimmers have low bodyfat levels. LOL. Of course they do. You can't have a big belly dragging through the water and be an olympic swimmer. Skill level may be a factor also. I know swimming would suck for me cuz it would take me too long just to become proficient let alone burn a ton of calories. Then you have the cool water bringing on fat as an insulater but I don't think as yet that theory holds water :biglaugh: .

There are all types of theories as to why but to me the most compelling is just the studies comparing swimming to other things where swimming always comes out at the bottom and just observing overweight or slightly overweight people who swim a lot of laps.

I agree with Sleazy. Do some swimming if you like it. But I wouldn't choose it as the preffered cardio activity. In any case variety is good.

Treadmill walking on an incline at a moderate pace is usually what I do...mix things up (Bike, elliptical, stepper, etc.) If you enjoy swimming and it gets you to go the gym on a consistant basis to do your cardio then swim

Thank you
I also am wondering If jumping roping is a good fat burner?

Jumping rope, for the most part, falls under high intensity type cardio. So it would best be used as part of interval training. Definitely good. Depending on how long you keep it up it may not burn a lot of fat during a session. It will certainly burn a lot of calories. However, most of the fat buring effect will be post exercise.

You can look at the HIIT sticky to get an idea about high intensity cardio. You'll want to decide if you want to do steady state low intensity cardio, HIIT, or some of both. I'm a HIIT believer but it all has it's use and appropriateness.

Merry Christmas!

Merry Christmas to All!!!


Thank you to all for answering my question...

Now I will begin my training:benchpress:

Running and swinning
 

Every exercice is good to burn fat, to burn fat you neen to burn calorie. Every exercice will help you burn calorie. The exercice who need a good VO2 max here the best fat burner. Running and swimming are the best fat burner, the others sport and exercice are good, but you need to do it for a longer period of time. 20 min running =+/- 60 min biking. For the same calorie burn.

I'm a big fan of interval trainning on the rowing machine.

well depends on his state of cardio, if his cardio sucks, HIIT most likely may be too intense to be used at first. If ur a 250 lb sluggish fat fuck, u wouldnt want to start off ur cardio program with HIIT. just my .2 cents but no doubt HIIT is an excellent cardio program for fatloss

I remember reading something bout HIIT a couple days ago (not the same article posted here). It stated that HIIT can burn up to 52% more calories. Well a thought that just came to my head is that I usually run about 2 miles and when I did my first 2 sessions of HIIT, I probably ran about 3/4 of a mile. Either way, how can it burn 52% more calories. Is it in reference to of the same amount of time? If thats the case, why wouldnt I do HIIT and then something later on in the day as well...

opfor101, I answered his question about jumping rope then went on to explain where he could find info on HIIT which I assert jumping rope would fit better into and then I went on to say he had to decide which to do....how could I be more clear? :)

I recommend some HIIT for those that can do it but I agree that a person who is very overweight may have some problems there. The good news is that for most people who are that overweigh, the initial pounds come off very quickly and the intensity can be turned up. Also, people confuse being overweight with the disease rather than what it is....which is a symptom of bad diet and lack of exercise. You'd be surprised at how many people who appear to be very overweight are actually in better shape than you think and can get in there and do intense activities.

Anchu it is possible for a HIIT session to burn more calories, less calories, or the same calories. It is possible for it to burn less fat, more fat, or the same fat. It depends on the two sessions you are comparing. Most HIIT sessions will probable turn out a little lower on the fat burning side because of the lenght of time people do it. It doesn't matter. And most people focus on "burning fat" as if calories have nothing to do with it.

It was thought that low intensity burned more fat because of a study showing that it burned fat at a greater percentage than higher intensities. HIIT burns carbs at a higher percentage, generally speaking, but the amount of fat burned can be equal to or greater than at low intensities. Just use common sense. If you are sitting for endless amounts of time on a bike or something while whatching TV, reading, or holding conversations, how many calories do you really think you are burning? HIIT burns more total calories. A lower percentage of fat from more total calories can and will end up being more overall fat.

But NONE of this is the point. The point is the effect is has after you do it. It think it was Alan Aragon who said that focusing solely on the fat burning during your "cardio" is like focusing on building muscle while you lift. The postexercise fat burning effect of HIIT is much greater than low intensity so that much more overall fat is being burned. It also has a great effect on cardiorespiratory fitness and aerobic fitness.

not true, High Intensity simply means high intensity for you. In the past i was a fat bastard and started out doing Hiit sprints for 15-20 seconds, maybe 5-7 of them... I dropped fat very quickly, and was also able to increase my sprints duration to 25-30 seconds, and increase my sprints to 13-15 per session.

What I will say is, if you are overly overly obese Hiit will take a toll on your joints, then again so will long distance solid state cardio. So its best to find a machine like a elipical ... which you can do Hiit style training on anyway.

^^^Great points hardgain. I was going to bring something like that up but I didn't feel like getting into a big thing about what this guy should do or that guy...

You're absolutely right. It doesn't have to be a sprint and the time you do it for would depend on your fitness level. OF COURSE running for miles at low intensity would take a toll on your the joints of an obese person, probably as bad an some beginner level interval running. But if you use machines that have no impact it makes it a moot point. And like you said you build on the HIIT just like anything else. Your FITNESS level determines what you do, not your weight. Weight loss happens as a result of becoming more fit, yes, but having lost weight is not always an indication of fitness.

And we are talking about degrees of obesity. To me a 250 pound guy may be no real comparison to a morbidly obese 450 pound guy who would start off with diet alone, perhaps being unable to do cardio or HIIT at first.

^^ good point, if your 450lbs and break a sweat playing war craft, this really doesnt apply. I guess i just assumed a moderate fitness level, atleast enough to be able to get on the eliptical without being out of breath. At which point I would go see a doctor...

"I'm not fat, its glandular"
-Homer j simpson

Absolutely. I'm assuming the same thing. It's one thing to say I'm fat but it's another thing to determine what you can or can't do. Some obese people can't even walk around their house without gasping for breath. That would certainly be an indicator that a doctor should be consulted. And it would be regardless is their weight was 250 or 450. The heavier weight comes with it's own problems and risks but it doesn't automatically rule out this or that.

The Cardio exercise that burns the most amount of fat is the one that you will be willing to do several times a week for several weeks in a row :)

Hiit
 

So i remeber you guys told me about hiit a long time ago. Anyways i remeber reading that you see best results if u do it in the morning. anyways does it matter that much cuz as of right now i got no where to run in the morning with 2ft of snow outside. and its been liek 10 degrees up here in NY lol. My guess is ill have to do it at the gym ona machine. would i be best off just setting up the treadmill or something for it?

There are all kinds of things posted with ideas of what to do. It's really up to you. Look at the HIIT sticky.

The idea behind doing it in the morning is probably the fasted cardio thing (which I wouldn't recommend) and the idea that it would rev up your metabolism for the rest of the day. But whenever you can do it is better than nothing and I wouldn't get hung up on times.

^^ he speaks the truth. Dont get hung up on details like that, get it done when you can and you will see results.

I usually do my cardio in the morning on the treamill in my basement, but if you don't have your own treadmill and depending on your schedule that could be kind of hard (gettin to the gym early in the morning/running outside) perhaps cardio after your last meal before bed would be good?

The best calorie burning cardio exercise, as far as I'm concerned, is the rowing machine (erg). Given that it is a weight bearing exercise (another reason swimming sucks for fat loss) and that it uses pretty much every muscle group you have, you burn calories even better than running. It is also a good strength/muscle building exercise, for as far as exercises go. The one thing that needs to be taken into consideration, however, is technique. Look it up online, or find a trainer that can show you how to do it. Inefficient erging is just that- inefficient. It is also a good way to injure yourself.

A cross trainer machine is my choise. I dont believe in low intensity training (fat loss heart rate 110 to 120 beats per minute). To me dieting is all about burning calories and that is most effective with a higher heart rate. Swimming, threadmill, etc just does not do it for me. A cross trainer machine puts your arms as well as lets to work and pumps up your heart rate.

In my opinion a clever choise is to do cardio 15 minutes prior and 15 minutes after the workout. It is important to get your heart rate up before lifting weights. This will keep your heart rate higher during the work out and you will burn more calories.

At the moment I am 200lbs and I work out 6 times per week. Before lifting weights I do 15 minutes cardio with 140 to 150 bpm. During my work out my heart goes between 120 and 160. After the workout I do 15 minutes of cardio just like before the work out.

This routine allows me easily to burn +800 kcal per workout.

ok, im torn now. i have always done cardio in the 160-170 bpm but i have done quite a bit of reading that for fat loss its best to be @60%-70% bpm.

my diet is straightened out... eating approx. 1500 cals at 60/20/20

doing cardio @4 -5 times a week..

i want to preserve all muscle while shedding the fat.

am i wasting time with the less intense cardio vs the more intense?

i would think the more intense takes muscle and fat.

How much do you weight? 1500 kcals per day sounds very low. In about 200 lbs it is a muscle killer to eat less than 2000 kcals.

I prefer to do short periods of cardio with high bpm than looong tiring sessions with low bpm. Remember, in the end all that counts is the calories taken versus calories burned. Short periods of cardio with high bpm will not take away your muscles. Also, it will boost your metabolism better than low bpm workout. After a high bpm workout your body will "run" faster longer than after a low bpm workout. The exact time of doing the workout is not the ONLY time you burn calories.

ya, the diet is not straightened out as much as i thought. i should be eating 2200.

ok. now its straight. :biglaugh:

i have seen getting some bcaa's post lift but during cardio can help preserve the muscle.

any opinions on that?

If you could incorporate intervals into the swimming, would it make it a better fat burning workout? Say, do like 2 laps in a quick, racing fashion (high intensity), then 3 to 4 at a moderate/low pace, then once again pick it up for another 2-3 and repeat?

Just wondering. :)

IMO think running outside is THE BEST, because it seems like the whole body gets worked, but that is my opinion. Swimming sucks to me because my MP3 player can't get wet. :biglaugh:

Lol. Agreed with the mp3 player comment.
Still, if you make the swimming intense enough with intervals, it could be a shorter, better workout?? Maybe?
I'll stick to jogging. :)

Wind Sprints/Monsters
 

I've always had good luck dropping some percentage points with doing wind sprints or "monsters" as my high school coach called them. Great for improving agility too.

Hard to do if you don't have a fairly big open area outside or a basketball court though. Need a good 50-100 yards to do them right.

IMHO try working a heavy bag some. I can run miles and never work a sweat like hitting a heavy bag. Total body and fun too.. If nothing else you can relieve a little stress while your at it. The more affluent you become with the bag the more fun it becomes as well. If you feeling really froggy throw in some leg kicks if you have access to big enough bag. Great cardio.

How long does everyone that runs, run in the morning? When I manage to find the energy to do it, I run for around 40 minutes each time. Is that to much to be doing on an empty stomach?

I want to try to run outside in the morning about 3 times a week. Maybe replace one run with some jump roping every once in a while.