Cutting that fat - I want ANSWERS!!

nero120 · 10 Nov 2006 at 13:21

I've been running roughly 3-4 miles 5 times a week for the last month and havent really seen a whole load of difference, so I guess I must be doing something wrong. I'm looknig to clear up the ring of fat around my stomach, everywhere else is fine really.

My question is about the cardio exercise. Simply what approach will give me the best fat loss rate? Is 5 times a week enough or should I do more (my feet are sore!

) Usually, I try to keep my pace slow enough to run for just under half an hour. Here are my choices:

1.) Run the course as fast as I possibly can.

2.) Run the course slow enough to break a sweat and make it an effort, but dont push it.

3.) HIIT approach - Sprint for 10 secs, then jog for a while, then sprint for 10 secs, etc.

Any advice would be great!

BrenOS · 10 Nov 2006 at 13:30

Sounds like you've reached that point where you're not shifting anything. You'll need to look at your diet. I'm not the person for giving any great detail, so many grams of carbs/protein etc, I just eat well and train hard, changing things up as neccessary.

Eat regular and healthy foods, cutting down on intake slightly and that last bit of fat should shift. Your body is used to the routine now, it needs to change.

Samtheman1k · 10 Nov 2006 at 13:35

You only start buring off fat after about 20mins of CV work, so you need to run for a little longer each session (though possibly less sessions per week). Also cut down your food intake a bit, including beer, so that you are burning more calories than you are eating. Lay off the energy drinks too as they just provide you with sugar energy to exercise with, rather than using fat energy.

It is a slow process, but keep at it!

GuruJockStrap · 10 Nov 2006 at 14:13

Are you doing any weight training? Remember, adding a few kilograms of muscle will increase your metabolism. This will aid you with your fat burning goals.

I'd also try running on an empty stomach.

Your body will generally use carbohydrates in your blood as a source for energy and once this has depleted, it will use the body's fat stores for energy. This can take up to half an hour to kick in so doing it first thing in the morning on an empty stomach will drastically reduce this time.

bolger · 10 Nov 2006 at 17:30

Try taking a break possibly.

I had got to the point where i wasn't loosing any more, so took a break for a week (still eat healthy etc, dont be afraid to put on a pound or two) and then go back to it.

Worked well for me anyway.

Duradrum · 12 Nov 2006 at 16:41

Samtheman1k said:
You only start buring off fat after about 20mins of CV work, so you need to run for a little longer each session

BS. You burn fat as soon as excersice starts, providing your bpm are within your fat burning zone. Above this zone, your body will be burning carbs.

Duradrum · 12 Nov 2006 at 16:43

double post

_Jimlad_ · 12 Nov 2006 at 22:53

i read your 1st post and thought diet!!! write down everything you eat for a week, i found i was having 1500 cals extra a week from milk in my coffee

nero120 · 13 Nov 2006 at 15:56

Thanks for all the tips guys, will re-assess my program!

_Jimlad_ · 13 Nov 2006 at 16:15

nero120 said:
Thanks for all the tips guys, will re-assess my program!

i work out 5 times a week, but my weight has gone up lately, just because i have been eating crap at the weekends, the older you get the more 'diet' comes into play rather than exercise - get the combo right and you will lose weight and feel much better