wwp8

just wanna ask 2 questions

1, which one actually burns more fat

30 mins of cardio at 60% of target heartrate
or 18 mins of 75%

also like sprinting for half mile or walking for 1 mile



2, what is better press-ups
40 x the wide armed ones
or
20 x the close hands one (where you put your two hands together thumbs and fingers in a triangle shape

TelBoy

1. No idea, sorry. Is it worth getting into that much detail??

2. "Better" for what?

Sith

My mates PT Instructor is ex Army PTI. Also trained the All Blacks. He trains my mate at 150bpm to just under 170bpm. The work out lasts for 45 mins on average at the mo.

Machines are mainly Running, rowing and shoulder press with others chucked in for good measure. Keeping in between that bpm range is the best for cardio and weight loss.
If starting a training regime then start at 155bpm.

I have just started this training scheme aswell. Damn awesome.

Sub97

If you want to burn fat then do a search for HIIT training - this is the best way so Ive been told.

SJ_Skyline

1 - 30 mins at 60% will burn more fat, 30 mins at 75% will burn off sugars first.

2 - The 2 types of press-up excersise both the same main and different sub-muscles, best off doing both types

Tiggs

do 30 mins for 1hr at 95% and you will loose weight.

Old_Fart

Tiggs, doing 30 mins for 1 hour is *****-like. Even my wife can do an hour for 1 hour.
C

SJ_Skyline

LOL!! And vital signs!

super_si

***** to cardio, rely on heavy intensive work outs

Franx

Aye, they do different things, so you want to do both. Wide arm ones are pecs and lats, close arm ones are lats (and bloody impossible).

One arm ones as well? I can't do those any more. One day, my son

CEL

iTrader: (1)

.... keel over and die around 30

ozzy

As franx says they target different muscle groups.

What you're best doing is sets of variations:-

x normal
x wide-arm
x close-arm

40 or 20 depends on your current fitness level and whether you do them properly. I've seen plenty of folk batter out 50 where it's their head that's doing all the movement.

Get your chest touching the floor and arms full extended if you want to do them properly.

Burning fat is different to burning calories and the key is time spent exercising. A lower intensity will burn more fat than a high one. How high depends on your own target heart rate zone.

To be honest 30mins is nothing if you seriously want to burn fat - try at least an hour.

Sprinting will do more for your lungs and heart, so I'd do that regulalry over walking. Do some steady running to get the best of both worlds - burn fat when jogging and exercise your heart and lungs.

Stefan

ozzy

That'll make you good at lifting heavy, stationary weights and nothing else.

Try running for 8hrs with 50lbs on your back and we'll start talking about intensive workouts

Stefan

Franx

Good plan.
Sprinting, will get fitness up very quickly, especially interval work. If you go running, for example, try going out for an hour or so, and every few minutes, do a sprint, for, say 40 seconds, every 2-3 minutes, really putting everything into it, and going for it.
That's a very effective way to get fitness up.
I still think that overall fitness is a lot more use than power/strength.
With good cardio fitness, weights will be 'easier' as well - so you'll be able to lift more, as the heart's fitter.

Always maintain however, that without good technique, you have to do it for a lot longer, to get the benefits. Rowing, for example, given the right technique, is far easier, and far more effective.

Have fun

milo

and catabolism

milo

whichever burns more calories. there is NO "bodyfat burning" cardio heart-rate range. absolutely not. never. it's a myth that there's a certain heart-rate that burns more bodyfat. it's ALL about calories.

doing cardio at around 60% of your mhr burns more calories from fat than carbs... whereas doing cardio at > 60% burns more calories from carbs than fat (i.e. glycogen stores get hit first). HOWEVER, there is not one study ever which shows that burning more calories from fat results in more body fat loss.

if you burn 100 calories at 60% mhr, it's EXACTLY the same fat loss as burning 100 calories at 90% mhr. studies have proven this.

so do whatever you feel most comfortable with. chances are you'll be wanting to burn 500 calories 3 times a week if you're smart with your dieting. in which case, do it the most efficient way for you... whether that's 20 mins of *****-to-the-wall stuff or 60 mins of moderate walking.


the wider you go, the more your delts work.

the close you go, the more your triceps work.

both will work your pecs.

tbh, doing 20 or 40 reps is pretty much pointless. wear a rucksack with enough weight in it so you get much fewer reps (or have someone sit on your back). or bench press and/or do dips, which are far superior exercises.

milo

interesting that most powerlifters and strongmen aren't even close to their peak at 30, let alone kicking the bucket

ozzy

I agree that there is no magical zone where burning fat is all you do, but there is a correlation with heart rate as this determines what energy stores are used for fuelling exercise. The simple fact is you can't exercise at 90% for that long & your body needs more recovery time than sessions at a lower intensity. It will get you fit and keep you much healthier though.

As Milo says, it's all about burning calories and diet. If you exercise at 70%, then a larger amount of calories will come from fat stores than at 90%. The problem is you have to exercise for much longer to burn the same amount of calories. So, a 30min 90% workout might mean a 90min 60% workout in order to achieve the same number of calories burned.

So, as Milo pointed out you have to chose whatever works for you.

Stefan

super_si

i know lmao. Funny how i can shift 500lbs in under a year with next to no cardio............. and not be intensive. Oh with abs coming through

Warwick-hunt

what do you mean shift 500lbs in under a year?

super_si

In one year 3 core lifts increased from 528 to 1075lbs. Thats a pretty good increase! squats 400lbs, deadlifts 480lbs. bench is poooooooor

Warwick-hunt

yeah pretty good increase, you don't need cardio after all that

milo

thats a damn fine increase. westside will help your bench tremendously. lots of tricep work

super_si

I know hence my point Although im in mountain biking 100miles a week at least.

yeah Milo i do like it. Did Good mornings 1st time last week. Felt really easy. Stopped at 110 because i assumed i was doing them wrong. But after reading i did them right. All the ham works paying off. Going to break the 500lbs dead goal in 3 weeks i hope. Tri works going well too, although i think i need alot more lat work

milo

barbell rows work best for this, as it's working in the same plane as bench.. so there's a carryover. if you're failing in the first 2-3 inches off your chest on bench then it's definitely your lats that are holding you back. so row

wwp8

jeez i only do 1 or the other , i'm a fatty y'know

wwp8

got one its called my belly


my sister just joined a gym.
cos she wants a flat stomach and went on a eliptical trainer (cos i bought 1, better than the treadmill, [my opinion] )
the trainer told her the best way in the shortest time is to start at 65 revs, for 1 min then 100 revs for 15 secs back to 65 revs for 1 min etc etc

i used to go on it for 30 mins at about 50-60 revs HR about 60-70%

what should i do?

ScoobyWon't

Personally I'd recommend:
5 mins aerobic excercise to gradualyl raise te heart rate followed by:

Hill walk: 10 mins @ 70% MHR
Cycle: 10 mins @ 70% MHR
X-train: 10 mins @ 70% MHR
chest press: 16rm
lat pull-down: 16rm
leg curl: 16rm
ball squat: 25
basic crunch: 20 (x2)
Oblique crunch: 20 (x2)

Totl body strecthes for cool down.



Like I know what you need

milo

whatever you want (i.e. whatever you're most comfortable doing). tbh cardio is a waste of time for fat loss if you've got your diet in check. there's only two reasons to do cardio:

* improve your physical fitness (not bodyfat but conditioning) so you can be like ozzy
* lets you partially compensate for a poor diet by burning off calories (i.e. you take in maintenence calories but burn off 500 by cardio).

cardio doesn't burn bodyfat. it never has done and never will do. it burns calories. and a calorific deficit burns bodyfat. a 500 calorie daily deficit is generally accepted as the most efficient way to burn bodyfat without taking too much muscle (it takes about 1lb of muscle for every 3lbs of fat). occasional carb-ups will reduce the muscle loss even further.

the training you mentioned above that the trainer recommended is high intensity interval training (hiit). this is as good cardio as any for burning calories (they ALL do the same thing just in varying amounts of time), but if you don't like it, choose something else instead... because there's no "best way".

super_si

Definatly the lats then Milo only really do lat pull downs. Tend to hit the triceps alot more on the assitance work. Ill through in side lats + the rows

Si