Jogging to burn fat - not muscle

I might be wrong, but I don't think you can "burn off" muscle, likely just the fat around it.

 

Your body takes about 15min to get to steady state that burns more fat percentage wise. Before it reaches the steady state, it burns mostly carb. If you have no carb in your body, it has to burn the protein by breaking down muscle. Try jogging for one hour instead for three times a eay for six weeks. Then about 60% of your energy expended will be from fat.

 

Ok, so I have no idea what I'm talking about.

http://exercise.about.com/od/weightloss/f/losefatgainmusc.htm

Q. Can I lose fat and gain muscle at the same time?

From Paige Waehner,

A. Unfortunately, losing fat and gaining muscle are conflicting goals. Building muscle requires eating more calories than you burn while losing fat requires eating less calories than you burn. When you're trying to lose fat and reducing calories, you won't be taking in the number of calories your muscles would need to grow larger.

That isn't to say that if you lose fat, you have to lose muscle too or that you can't get stronger while trying to lose weight. If you follow a balanced program that includes cardio, strength training and flexibility and make sure you're getting adequate protein, you're on the right track.

When it comes to setting your goals, you can either choose to gain muscle or to lose fat. You could even split your goals goals into different phases--a fat-loss phase (in which you also preserve muscle mass) and a muscle-building phase. But, what you can't do is go after muscle-building and fat loss all at the same time.

 

Anyone who thinks they can burn fat without burning muscle is out of their mind. It's like trying to bulk and add only muscle without adding fat. It's just not possible. The key is to minimize muscle loss while maximizing fat loss.

With that said, you mentioned you gained all that fat while on a strict pizza diet. Try changing up your diet and go back to eating healthy foods. You want to operate in a caloric deficit (ie calories out > calories in). This can be done by doing more cardio or eating less than your maintenance calories.

You burn more fat at slower intensities. Percentage wise, jogging for 30 minutes is more effective than running for 30 minutes. You may want to try out HIIT. Search it on Google as I have heard many success stories using that program.

 

you might want to look into glutamine.

 

Here son. Now lay off the donuts.

http://www.bodybuilding.com/fun/wotw40.htm

 

You can burn fat while maintaining lean muscle mass. Protein and supplements. Most people on this BBS have a negative view on supplements. The right ones work. Don't let them detour you.

 

After lifting you need to refeed your muscles ASAP. Use a Post work out shake with 4-1 carb to protein ratio. Preferably Dextrose and a highly refined Whey protein.



the best way to do Cardio for fat loss is upon waking and an empty stomach 40-45 minutes med intensity.


Any muscle you lose you can quickly gain back once you return to a + kcalorie intake.

 

As a personal trainer, i can tell you thelasik is mainly right you want to have about a 300-500 calorie deficit while contuining your weight training to minimize muscle loss. once you get to your weight loss goal bump the calories up to a 200-300 a day surplus to gain the muscle back

edit: btw, you dont need to try to burn "fat" as a subtrate while exercising. its all about calories, if you burn more cals the you eat you lose weight plain and simple

 

Excess cardio work, a huge stumbling block for fat loss has a basis in an argument that sounds entirely logical. Let's do a little Energy Systems 101 so we can better understand why this myth is so prevalent, and figure out what to do to dispel it.

First, your body has something called energy systems that are used to fuel activity. Contrary to what some people may believe, your body draws on all of these systems, all of the time. The activity you perform, however, dictates which system is the one mainly being used (not exclusively). Just as your body always gets some of its energy requirements from protein, your body is always using a little bit of each system.

Two systems are anaerobic, which means they do not use oxygen. The ATP-CP system is used for short, intense bouts of work. Without getting too technical, a molecule in your muscle cell is split to generate energy, and creatine phosphate is used to rebuild that molecule so more energy can be produced. This system is especially important for high intensity activity such as weight training, but it only lasts for around ten seconds. Creatine supplementation can increase the capacity of this system.

The second anaerobic system is known as the lactic acid system or anaerobic glycolysis. This system is the predominant system for moderately intense activity that lasts around 2 minutes. This system uses glucose (a form of sugar) present in your blood, or glycogen stored in your muscle cell, for fuel. Post workout nutrition, such as shakes, may help recharge this energy system and keep you primed for the next workout.

The final system, and the one that takes center stage with aerobic activity, is the oxidative system because, yes, it uses oxygen. This system can use protein, carbohydrate, or fat for fuel, but relies mainly on carbohydrates. What is interesting about this system is that, depending on your heart rate; it will use more or less carbohydrate, protein, or fat. The lower your heart rate, in general, the more it will use fat for fuel rather than carbohydrate or protein.

This is where science stops and pure speculation can ruin the whole affair. First, people get excited when they realize that the lower heart rate burns more fat. If you think about it, sitting at your desk or sleeping makes you a fat burning machine! While this is, to a certain extent true, if you focus too closely on the details, you'll lose the big picture. What is most important for fat loss is total calories, period and point blank. The type of activity you perform, the nutrition you use, and even supplementation, will all affect this, but without the right calorie balance, you will simply not have a net loss in fat.

Choosing a system that uses more energy from fat doesn't necessarily burn more fat. To illustrate: let's say you are sitting at your desk for a few hours. You may burn, say, 80 calories and maybe 80% of those calories are from fat. (These are arbitrary numbers to illustrate a point -- you just burned 80 total calories and about 64 of those were from fat.)

Now if you get on the treadmill and run on an incline for 1.3 miles in 10 minutes. You probably burned 200 - 300 calories in 10 minutes. You may have only used 50% or even fewer calories from fat, but in those 10 minutes on the treadmill, you still burned more fat than in 2 hours of sitting at your desk! So, you can burn a high percentage of calories from fat but a lower number of total calories, or you can burn a lower percentage of calories from fat but a higher number of calories.

 

it's way easier to starve yourself.

Try a diet of coffee and cigarettes

 

Don't forget your daily dose of cocaine.

 

just go lick some toilets or something until you get a stomach bug. then you wont wanna eat for days!

 

you really need to be taking in some protein every 3 hours

 

f*cking gross!!

 

I'd run at least half an hour for your body to start burning your fat reserves. 15 minutes doesn't seem enough, and you might begin to enjoy running if you push yourself and set weekly targets.

The crucial area in this plan is your diet. I'm okay with saturated fats because I'm young, but never, never eat fried foods or foods with transfats/partially hydrogenated ingredients. These fats are artificially created and take at least a year for your body to eliminate. Insects avoid that stuff because there's no natural digestion process. Foods fried in vegetable/corn oil have trans fat during the frying process, so don't trust the labels when it says 0 trans fats. Read a little further! If you must have your french fries, try to find places that use peanut oil to fry it. Olive oil is also okay. There's a lot of useful information on the net about the dangers of transfats and its derivatives.

Second part is to avoid foods with high fructose corn syrup. Its shock to the metabolic system is understated, and could be a factor in widespread obesity. That stuff messes with your thyroid gland, which regulates sugar control. Also avoid bready foods loaded in carbs (pizzas are diabetes bombs) and choose wheat instead of refined starches, fruits over processed sugars.

No matter how much you lift or jog, you'll lose the battle if you poison yourself with the cheap and tasty foods around us.

That's just silly. You can do the same thing with a cheap hooker and get some initial fun out of it.

 

Start doing high intensity training. It is the smart and efficient method of fat loss. Real pros have been doing this for decades, even though it has caught the public attention in the past few years.