Fat Burning

[PrettyinInk]

For some time I was cutting calories to lose weight/inches. I am satisfied with where I currently am, so I have been gradually upping my calories. I still have fat that I want to burn though, do I need to cut calories in order to burn fat, or will working out be enough?

Just so you can get a basic idea of what i do, here we go:

 

mon, wed, fri- focus on arms and abs/back, currently using light weights (3lbs each, looking to up this in the next month-when i get more $$ to buy heavier ones!), 15-20 min HIIT. Total workout time about 1-1.5 hours (depending on how early i wake up.)

 

tue, thurs- focus on butt and legs, I do things like squats and lunges (different variation of each, some including weights, others not), usually these days I do longer cardio, bike, elliptical, running for about 30-35min, total workout time between 1-1.5 hours

 

sun- yoga

 

I am planning on changing up the workout a little bit starting in the next couple weeks, I have been reading up on Jamie Eason and her workout regimine, and am trying to adapt that to things I can do at home (no $$ for gym membership at the moment).

 

Also, I eat a relatively clean diet, but i really think i am far under my calorie limit for the amount of energy i use in a day. (after i get home from work, i am usually outside remodeling my courtyard, lots of digging, heavy lifting, etc. for a couple of hours- yay abandoned houses!)

 

Anyway, incase you forgot the question- do i need to cut calories to burn fat?

[tman666]

I would think that following Jamie Eason's advice would be real good...

 

One thing that you might want to keep in mind is whether or not she's 'natural', or 'enhanced', chemically speaking. I'm not making any accusations, but it's something to consider when you decide whether or not a person's advice applies to your situation. Even if she's not 100 percent natural, following her advice is probably still a great way to go.

 

How many calories per day are you currently consuming? What is your height and weight? Whether or not you need to increase or decrease your caloric intake may depend on that information.

 

Good job on hitting the HIIT!

[norajane]

Depends on the calories. I find that limiting sugar and carbs helps me as much as limiting calories. Everyone's body is different, though, and reacts differently.

 

I think what jumps out at me is the weights - 3 pounds isn't much. When you can afford to get the heavier ones, I think you'll see some change. In the meantime, I'd add push-ups to your routine. You'll be exercising a whole bunch of muscle groups and at a lot more than 3-pounds each.

 

Otherwise, you're doing cardio and at the HIIT level, so I'd say you're doing the right things. If that's you in your AV, I'm guessing you don't have a LOT of fat you want to lose. When you get to that point of a little fat here and there, it's sooooo hard to get rid of it, especially for women.

[girlygirl25]

Depends on the calories. I find that limiting sugar and carbs helps me as much as limiting calories. Everyone's body is different, though, and reacts differently.

 

Yeah, I would agree with this. Foods that are high in sugar and carbs usually have a lot more calories in them then foods that are lower in that.

 

Despite exercising a lot, I stand by the fact that you STILL have to limit your food intake. I'm not saying starve yourself, but you can't eat half a box of oreos, run on the treadmill for a half hour, then expect to lose weight/burn fat.

 

What time of day do you work out?

[PrettyinInk]

I am 5'5 and 123lbs. I cannot be sure exactly how many calories i am currently consuming because i stopped counting them a few weeks ago, but i would say it varies between 1200-1500/day. i really think i need to up my protein, and i have no plans for taking any kind of supplements.

 

i do pushups, i do a lot of different things that i did not necessarily list in fact for about 6 weeks i was doing a 100 consecutive pushup challenge, i only made it to 50, but at least i made it that far!

 

my main concern is that i lost about 30lbs in the last 10 months, and i feel like i have a lot of extra skin, mostly on my abs. not sure if it is really concidered "fat burning" to get rid of that or not. I am happy with my size, i just want everything to be super tight. I am very consistent, have been on my workout plan for 5 months (have changed things a lot in those 5 months), and i realize that this kind of stuff take time, just like to make sure i am going in the right direction!

 

i really appreciate the advice!

[PrettyinInk]

Yeah, I would agree with this. Foods that are high in sugar and carbs usually have a lot more calories in them then foods that are lower in that.

 

Despite exercising a lot, I stand by the fact that you STILL have to limit your food intake. I'm not saying starve yourself, but you can't eat half a box of oreos, run on the treadmill for a half hour, then expect to lose weight/burn fat.

 

What time of day do you work out?

 

 

i don't even buy "junk food" i eat a pretty clean diet (not clean because of beer on the weekends!)

i work out in the morning before work, 6am-7:30am. this works best for me because it is always my uninterupted time, and i do a lot of work on my house after i get home.

sunday yoga is usually evening.

[USMCHokie]

It seems that you have put in a good amount of hard work and tailored your diet to fat/weight loss, so congrats on your progress thusfar. But if you are looking to drop that last bit of fat from your body, I highly recommend carb cycles. It's what I've been doing for the past month or so, and I've seen my body fat drop to ridiculously low levels.

 

The basic premise is to carb load for X number of days followed by no carbs for Y number of days, depending on how long you've been cycling. At the moment, I am doing 3 days carb load, 2 days no carb (as in as few, if any at all, carbs consumed as possible), followed by 2 days of normal eating. The general logic is that when the body receives excess carbs, it will boost metabolism and ramp up muscle glycogen levels. During the days of no carbs, the body will maintain this elevated metabolism but will deplete it's glycogen stores and rely on fat stores for energy. As your body (and your mind) gets used to the cycles, you can replace the normal eating phase with another cycle (e.g., 2 day carb load, 2 day no carb, 2 day carb, 1 day no carb). Mix and match as you please...

 

Of course this requires that you are working out as well in order to burn your body's glycogen supply during carb loading and deplete glycogen supply during the no carb phase. The no carb phase is a terrible experience...

Edited June 24, 2010 by USMCHokie

[tman666]

Hokie, what are your thoughts on "back loading" carbs as a form of CHO cycling?

 

For example, pre workout, consume less than 30 grams CHO, post workout, load up (to promote the insulin response)?

 

Here's an article that talks more in depth about it. I don't know if it's scientifically supported or not, but it sounds interesting:

 

http://articles.elitefts.com/articles/nutrition/carb-back-loading/

[tman666]

On a similar note, I think I'm going to forgo giving out any dietary advice until I'm finished reading and understanding "Girth Control" by Alan Aragon. That book is showing me how a lot of my preconceived notions about nutrition were either flimsy at best or outright wrong...

[USMCHokie]

Hokie, what are your thoughts on "back loading" carbs as a form of CHO cycling?

 

For example, pre workout, consume less than 30 grams CHO, post workout, load up (to promote the insulin response)?

 

Here's an article that talks more in depth about it. I don't know if it's scientifically supported or not, but it sounds interesting:

 

http://articles.elitefts.com/articles/nutrition/carb-back-loading/

 

 

Tman, that was a very interesting article. I don't have any personal experience with carb back-loading but they provide some reasonable logic. The only problem I have with it is that it's trying to provide a hybrid theory that allows one to build muscle while minimizing fat gains. I prefer the more popular bulk and cut phases which I have found give me better progress in less time. This carb back loading just seems like a tactic for half-ass bulking...

[tman666]

most women can't do pushups, i can only do 5-10 and i'm a man

 

Your shortcomings are not indicative of anyone else but you.

 

Plenty of women can do, and should continue to do more, pushups.

[tman666]

Tman, that was a very interesting article. I don't have any personal experience with carb back-loading but they provide some reasonable logic. The only problem I have with it is that it's trying to provide a hybrid theory that allows one to build muscle while minimizing fat gains. I prefer the more popular bulk and cut phases which I have found give me better progress in less time. This carb back loading just seems like a tactic for half-ass bulking...

 

This very well could be. One thing that Alan Aragon talks about in his book is that with caloric surplus and adequate nutrient availability, the rate of muscle gain remains the same whether the surplus is slight or large. I.e., he's saying that the people that bulk and get fat are experiencing no greater muscle gain than the person that minimizes the surplus. That's all I know at this point though... Gotta finish the book.

[PrettyinInk]

most women can't do pushups, i can only do 5-10 and i'm a man

 

i can do 50 and i am a woman.

 

it is not really an obesssion; working out is really something i enjoy doing, gives me a sense of fulfillment and acomplishment. makes me feel good just the same way that eating steak and walking makes you feel good you like a few extra pounds, i like a few less pounds. different people like different things!

[tman666]

why the obession with fat burning, i exercise by walking, i eat a nice juicy steak every night, so what, i weight a few more lbs than the thin men, no one cares

 

Wait... You mean... I've been eating a clean diet and training my ass off for years for nothing??

 

I wish you would have come here sooner to deliver the news.

 

Thank you so much for this.

[USMCHokie]

Oh, let's not feed the trolls, people...

[norajane]

I am 5'5 and 123lbs. I cannot be sure exactly how many calories i am currently consuming because i stopped counting them a few weeks ago, but i would say it varies between 1200-1500/day. i really think i need to up my protein, and i have no plans for taking any kind of supplements.

 

i do pushups, i do a lot of different things that i did not necessarily list in fact for about 6 weeks i was doing a 100 consecutive pushup challenge, i only made it to 50, but at least i made it that far!

 

my main concern is that i lost about 30lbs in the last 10 months, and i feel like i have a lot of extra skin, mostly on my abs. not sure if it is really concidered "fat burning" to get rid of that or not. I am happy with my size, i just want everything to be super tight. I am very consistent, have been on my workout plan for 5 months (have changed things a lot in those 5 months), and i realize that this kind of stuff take time, just like to make sure i am going in the right direction!

 

i really appreciate the advice!

 

That's really awesome! Congratulations!

 

I think the skin-tightening thing probably depends a lot on your age, and maybe some to do with genetics. The younger you are, the more elastic your skin is likely to be, and over time, will probably tighten up a bit. You can certainly do crunches (and push-ups!) to strengthen your abs, but that's not likely to do much for your skin.

 

But, you know, lots of pregnant women bounce back after giving birth, so I wouldn't worry about it too much. It's probably not nearly as bad as you think - we are our own worst critics! You're doing all the right things, so give it time and see what happens.

[PrettyinInk]

It seems that you have put in a good amount of hard work and tailored your diet to fat/weight loss, so congrats on your progress thusfar. But if you are looking to drop that last bit of fat from your body, I highly recommend carb cycles. It's what I've been doing for the past month or so, and I've seen my body fat drop to ridiculously low levels.

 

The basic premise is to carb load for X number of days followed by no carbs for Y number of days, depending on how long you've been cycling. At the moment, I am doing 3 days carb load, 2 days no carb (as in as few, if any at all, carbs consumed as possible), followed by 2 days of normal eating. The general logic is that when the body receives excess carbs, it will boost metabolism and ramp up muscle glycogen levels. During the days of no carbs, the body will maintain this elevated metabolism but will deplete it's glycogen stores and rely on fat stores for energy. As your body (and your mind) gets used to the cycles, you can replace the normal eating phase with another cycle (e.g., 2 day carb load, 2 day no carb, 2 day carb, 1 day no carb). Mix and match as you please...

 

Of course this requires that you are working out as well in order to burn your body's glycogen supply during carb loading and deplete glycogen supply during the no carb phase. The no carb phase is a terrible experience...

 

 

do you cut out fruits and vegetables on these no carb days, or just limit yourself?

 

it seems to me this is kind of like crash dieting; i have a read a lot of body builders do this before competitions. but do not recommend you do it all the time, wont the fat just come back once you stop the cycle?

[tman666]

since very few women can do real pushups, tell them to do knee pushups if they must do pushups, i doubt more than 1 in a 100 women can do 10 real pushups

 

...facepalm...

 

I have a feeling that most of the women here could eat you alive in any physical contest, John. By all means though, please, stir up the hornets' nest.

[USMCHokie]

This very well could be. One thing that Alan Aragon talks about in his book is that with caloric surplus and adequate nutrient availability, the rate of muscle gain remains the same whether the surplus is slight or large. I.e., he's saying that the people that bulk and get fat are experiencing no greater muscle gain than the person that minimizes the surplus. That's all I know at this point though... Gotta finish the book.

 

I would actually completely agree with this. But unfortunately, there's really no way to measure the exact caloric intake that would provide the "ideal" caloric surplus, so for all practical purposes, it'd be better to have a "surplus surplus" to maximize the body's ability to build muscle mass even at the expense of added fat...

[tman666]

I would actually completely agree with this. But unfortunately, there's really no way to measure the exact caloric intake that would provide the "ideal" caloric surplus, so for all practical purposes, it'd be better to have a "surplus surplus" to maximize the body's ability to build muscle mass even at the expense of added fat...

 

Definitely.

 

It's amusing that a lot of people seem to think that bulking entails getting putting on a big ol' gut though...

[USMCHokie]

do you cut out fruits and vegetables on these no carb days, or just limit yourself?

 

it seems to me this is kind of like crash dieting; i have a read a lot of body builders do this before competitions. but do not recommend you do it all the time, wont the fat just come back once you stop the cycle?

 

 

No, limited fruits and green fibrous veggies are ok (no starchy veggies) along with your favored protein source. The cycles are intended to produce fat loss over a quicker period of time. As long as your diet after the cycling period is suitable for maintaining your target body fat levels, you won't see a regain in fat.

 

Bodybuilders do this because the short term depletion of glycogen decreases the body's water retention, so you get increased muscle definition and reduced water weight for competition. For the non-bodybuilder, the longer term premise is that the body will look to fat stores for energy after glycogen depletion.

[PrettyinInk]

knee or real pushups? you're one hell of an athlete if you can do 50 real ones. i did a trial one week pass at the gym a few years ago, full of meatheads lifting ungodly amounts of weight who looked down on anyone who couldnt do it, terrible experience

 

 

glad you brought this up, unfortunatly for females, somewhere around the age of 11/12 (6th grade) society (and our gym teachers) tell us we are no longer strong enough to do "real" pushups (the same ones we were infact doing the year before, right alongside of the boys). 11 was 15 years ago for me, and i am certian that if in the past 15 years I had not been beat down about how i am one of the "weaker" sex then i would have no problem doing 50 "real" pushups, but no, that was robbed of me at a young age, so now i have to work up to that, which i am. I do knee pushups, and when i feel like i have mastered that then i will move onto "real" pushups.

[norajane]

knee or real pushups? you're one hell of an athlete if you can do 50 real ones. i did a trial one week pass at the gym a few years ago, full of meatheads lifting ungodly amounts of weight who looked down on anyone who couldnt do it, terrible experience

 

Then you never ran into my sister at the gym. Not only can she do "real" pushups, but she can do incline pushups, where her feet are up on a bench, body straight, as she does them.

[USMCHokie]

Definitely.

 

It's amusing that a lot of people seem to think that bulking entails getting putting on a big ol' gut though...

 

 

Hahah, or they are afraid of getting HUUUUGE...it's just that word "bulk" that scares people...they automatically associate it with Flex Magazine models..."bulk"....heh...

[tman666]

Hahah, or they are afraid of getting HUUUUGE...it's just that word "bulk" that scares people...they automatically associate it with Flex Magazine models..."bulk"....heh...

 

Hahaha, the whole "I don't wanna get too big" crowd always provides some laughs.

 

As if anyone suddenly wakes up one day looking like Jay Cutler.