How much cardio for weight loss

[CF-OC_gal]

Originally Posted by maverick

Define "debunked", preferably qualified by articles.

This is a credible source: http://www.pponline.co.uk/encyc/0895.htm

From it:

In conclusion...
* The fat burning zone is not the optimum exercise intensity for weight management, fitness or performance.
* Although a greater proportion of energy is derived from fat within the FBZ, total energy expenditure is greater with high-intensity exercise.
* It is total energy expenditure, regardless of the source, that is paramount for achieving sensible weight loss via negative energy balance.
* Energy expenditure is greater both during and after high intensity exercise.
* The moderate-intensity FBZ is unlikely to bring about a prolonged excess postexercise oxygen consumption (EPOC).
* The prolonged EPOC component is fuelled by fat and may add an additional 30+ kcal to each workout.
* It is unlikely that aerobic fitness will be maintained or improved within the FBZ.
* Training within the FBZ will not bring about the preferential metabolism of fat during exercise or higher resting metabolic rate enjoyed by endurance-trained subjects.
* The variation in max heart rate undermines the use of prediction equations in exercise prescription.

[Pelon]

Originally Posted by Greg

Ive started doing 30 mins cardio (stationary bike) using the bikes "weight loss program" every morning before breakfast. Before this I drink two expressos to get my energy up. After 30 I just seem to give up. The program says taget heart rate is 134 i think, but mine is always around 150 according to the machine. Ive been doing it for a week and a half now, 4 times last week and two this week so far, but have not lost any weight! I am overweight at 17 stone 11 and 6'4" large build, and roughly 27% bodyfat.


My question is: How much cardio should one do to lose weight and at what intensity.

Congratulations on starting an exercise program! It sounds to me like you are off to a good start. here are a few thoughts:

1) To burn fat, your total daily calorie intake must be less than your total calorie expenditure. The important thing isn't how long you exercise; it's how much energy you expend while exercising vs. how much food you eat.

2) The higher the intensity, the more calories and fat you are burning, and the less time you need to exercise. This is why HIIT gets good results.

3) The higher the intensity, the longer the recovery time and the greater the chance for injury. This is why HIIT is difficult to do when you first start exercising. Your body isn't ready for that type of stress. In my opinion, it is better to start out with a moderate program like the one you are currently performing. Once your body gets adjusted, you can add HIIT or days where you exercise at high intensity. Always remember to have some easy days to give your body a chance to recover.

4) Espresso doesn't do much to give you energy; instead, try eating some carbohydrates before you exercise.

5) Your weight isn't the best indicator of progress. If you add muscle mass and lose fat, your weight may be the same, but your body composition has improved.

[alphawave]

Originally Posted by Pelon

To burn fat, your total daily calorie intake must be less than your total calorie expenditure. The important thing isn't how long you exercise; it's how much energy you expend while exercising vs. how much food you eat.

That's it in a nutshell.

Burn more energy than you take in.

You may feel hungry at times but as long as you've had enough nutrients and a reasonable amount of energy, the hunger will pass.

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