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10 Weeks to Single Digit Body Fat!

Personal Journals discussion on 10 Weeks to Single Digit Body Fat!, within the Members Section; HMMM....I think I see what you're thinking is on this. Let me suggest another way of looking at it cuz ...


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Old 09-15-2006, 12:01 PM   #11
EricT
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HMMM....I think I see what you're thinking is on this. Let me suggest another way of looking at it cuz I don't think 2 hours a day 5 days a week is going to make your body want to preserve you biceps especially at such a low calorie intake for such a big guy.

One thing you're talking about is cortisol. I've seen at least one study that suggests that higher intensity to some extent releases more cortisol than long duration. But that was 20 minutes vs. 45 minutes. Not 2 hours! It becomes a moot point. I agree with Dave on that issue.

But fat loss is not a adaptation. It's the last thing your body wants to do. To adapt to long duration (and longer and longer duration) your body adapts by becoming more efficient at it. This means in a nutshell that over time your body burns less fat to produce the same amount of work. Not really a desirable outcome unless your prepared to go longer and longer periods of time.

Muscle is the only tissue in the body to burn fat. More muscle burns more fat. A larger muscle would burn more fat during any activity than a smaller one. The more efficient your body becomes at utilizing fat the less muscle it will need to do so. There is nothing muscle preserving in long duration cardio. It just doesn't work that way. Preserving muscle is more about nutrition (like the post workout meal Dave mentioned) and resistance exercise. Your body will not look at the fat on your frame and say, "ok, I have to use all this up before I can touch the muscle."

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 09-15-2006, 12:07 PM   #12
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Quote:
Originally Posted by ChinPieceDave667 View Post
What is your workout routine? By that, I mean weight training.
Ah, great question and yet another thing missing from my original post. Right now I'm doing a 5x5 plan with a variety of accessory sets (tri, bi, shoulders, crunches, etx).

However, the fact of the matter is that I'm starting to get a little burned out on weights. I just need a different change and I'm still a little disappointed in myself for carrying this much fat on my frame. So, that's why my focus has turned to lowering my bodyfat.

During this fat-burn period, my plan to is to focus on basic exercises, along with developing my trunk more. So, my routine will now consist of bodyweight exercises like push-ups, crunches, dips and assisted chins. Before I started this whole process, I couldn't even do ONE push-up. Now, that I have enough strength to do that, I want to work on developing that more and supporting my overall bodyweight. So, very few exercises with weights, but I will definitely keep some sort of muscle-building routine.
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Old 09-15-2006, 12:17 PM   #13
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Originally Posted by D_M_S View Post
Ah, great question and yet another thing missing from my original post. Right now I'm doing a 5x5 plan with a variety of accessory sets (tri, bi, shoulders, crunches, etx).

However, the fact of the matter is that I'm starting to get a little burned out on weights. I just need a different change and I'm still a little disappointed in myself for carrying this much fat on my frame. So, that's why my focus has turned to lowering my bodyfat.

During this fat-burn period, my plan to is to focus on basic exercises, along with developing my trunk more. So, my routine will now consist of bodyweight exercises like push-ups, crunches, dips and assisted chins. Before I started this whole process, I couldn't even do ONE push-up. Now, that I have enough strength to do that, I want to work on developing that more and supporting my overall bodyweight. So, very few exercises with weights, but I will definitely keep some sort of muscle-building routine.
Could you post your workout, specifically? When you say "a variety of accessory sets" it makes me picture doing more accessories than needed. Also, posting your workout could give us a glimpse into another aspect of your weight loss routine and if you are getting burnt out, we could make some suggestions to help you get to what your goals are.

Also, doing bodyweight exercises is a good thing but it will not do much in building muscle. Like Eric said bigger muscles will call for more calories, and that is what you want is the ability to burn that unwanted fat.

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Old 09-15-2006, 12:57 PM   #14
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Quote:
Originally Posted by Eric3237 View Post
Muscle is the only tissue in the body to burn fat. More muscle burns more fat. A larger muscle would burn more fat during any activity than a smaller one. The more efficient your body becomes at utilizing fat the less muscle it will need to do so. There is nothing muscle preserving in long duration cardio. It just doesn't work that way. Preserving muscle is more about nutrition (like the post workout meal Dave mentioned) and resistance exercise. Your body will not look at the fat on your frame and say, "ok, I have to use all this up before I can touch the muscle."
Interesting stuff. Here's what my research shows, you tell me where the hole are. I'm not going to cite sources here because I think that most of this is inline with mainstream medical texts.

1 - your body has 3 basic sources for energy - fats, protein and glycogen

2 - ideally, your body wants to burn fat because it's highly efficient with 9 calories per gram (recall that a calorie is a unit of heat/energy)

3 - The problem with fat usage is that it's stored "deep" in the body. You can't access it quickly - it takes your body time to be able to use it.

4 - During high-intensity exercise your body is not getting enough oxygen and time to get to use fat, therefore it mostly relies on glycogen and, ultimately, protein for energy.

5 - My understanding is that LIT vs HIT have directly inverse sources of energy. LIT uses a mix of 80% fat and 20% glycogen for energy, HIT uses 80% glycogen, 20% fat. This is evidenced by how you feel during HIT - the heavy burning feeling in your muscles is lactic acid, which is a by-product of burning glycogen. The cramps you feel are the byproduct of your liver giving up the stored glycogen.

So, once again, my goal is to stay within the fat-burning zone and burn fat as my main energy source. Yes, I realize that I will be giving up some muscle mass in the process, but removing the fat is my main concern here.

What do you think?
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Old 09-15-2006, 01:13 PM   #15
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HIT and HIIT are two different things
HIT = High Intensity Training, (weight training specific)

HIIT = High Intensity Interval Training, (cardio specific)
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Old 09-18-2006, 07:33 AM   #16
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Today (the 18th) was the first day of my cardio workout plan. I had intended to start on the 17th but ran into some problems with getting my heart rate monitor working and had to delay it by one day.

So, I got up really early today and headed to the treadmill. I actually felt pretty good throughout it. I carried with me:
-A bottle of gatorade
-A towel
-iPod nano

With my current fitness level, the 2-hours on the treadmill are really not that difficult, it's really more about making myself comfortable on it and then just putting one foot in front of the other, repeat ad naseum. For some reaon, I find the final 30 minutes to be incredibly borring - not taxing, just boring. Still have to look into getting myself a video iPod to catch up on some TV shows or something cause music alone isn't going to cut it.

It's about 2 hours later right now and I'm feeling OK. My knees are only slightly sore and my feet are fine. I'm using some comfortable sandals to massage them, but otherwise, I'm fine. We'll see how I feel tommorrow morning when it comes time to do it all over again
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Old 09-18-2006, 07:36 AM   #17
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I forgot to post about my nutrition. I didn't have as much fruit on-hand as I would have liked, but I did use a Clif bar. I had half before the workout and the other half immediately afterwards. My stomach responds favorably to Clif bars and it provides enough quick sugar to get me going and for recovery.
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Old 09-22-2006, 06:54 AM   #18
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My first week of this new program is now over and I'm feeling OK. This was the schedule for the past week:

Monday - 2hrs on treadmill
Tuesday - 2hrs on treadmill
Weds - Rest
Thurs - 1hr on treadmill, 1hr on the road with running club
Friday - Core-training, ab work and push-ups (2 variations)

Saturday I will be doing some cross-training and Sunday I have a 5-mile running race that I aim to finish in under 45 minutes.

While I'm not getting the hours on the treadmill that I'd like, this is mostly due to my desire to ease into this because I don't want to risk any injuries. The treadmill is good, but it's not as forgiving on the knees as I'd like. I had a shorter workout today, but I'm really working on my chest & abs, so I blasted them today and feel pretty good about it.

Also, with this new program, I'll be reserving the weekends for my races/events. I have some running & cycling events coming up and that will help with the fat burn.

My diet was still pretty good. I eat very clean and have good discipline about it. I'm focusing mostly on protein and while I'm not depriving myself of carbs, I'm definitely limiting them.

Overall, a good week. Still getting used to being on the treadmill for so long, but that's only a matter of time.
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