The Fat Burn Truth - Tip 5 Cardio For Fat Loss

[mrkitanai1]

His example using sprinters vs. marathon runners is EXTREMELY flawed. One's GENETICS will determine whether they can be good sprinters vs. good marathon runners. Saying that sprinting is the reason why sprinters have more muscle mass than marathon runners would be similar to pointing at NBA basketball players, noting their way above average height, and saying that playing basketball makes you tall. His logic is RIDICULOUS.

[pixatale]

@mrkitanai1 I encourage you to check your research on this. Height is not something that is effected by environmental influence, unlike muscle conditioning and fat loss. The issue is not whether a person is good at sprinting or marathon running, as compared to others who may be more gifted in those areas. The point I make here is that studies show your body will preserve more of the muscle you have and burn more fat if you focus on short intense cardio vs. slower longer cardio. See HIIT training

[mrkitanai1]

@pixatale I just think that using the much overused, "sprinter vs. marathon runner" example is not a good analogy. I think it's ridiculous when people use this analogy. Most sprinters are very muscular because, genetically, they have more fast-twitch muscle fibers, which is what makes them good sprinters in the first place. A world-class marathon runner will never become a good sprinter, in the same way that Usain Bolt will NEVER be a good marathon runner. It's all in the genetics.

[pixatale]

@mrkitanai1 Granted, over a person's lifetime, natural height is effected by severe health neglect, but I was talking about the average healthy individual. As for the sprinter / marathon issue, I'm not attempting to measure world class athletes against Joe citizen. The comparison is based on HIIT training studies showing an individual is likely to preserve more muscle and burn more fat in a sprinter like training environment. High end athletes represent this result even more the average person.

[mrkitanai1]

@pixatale I am familiar with the HIIT research. I'm NOT arguing that point. I'm arguing the example he gives. I quote, "Just look at sprinters and marathon runners and look at what kind of physique you want..." This statement is suggesting that the ACTIVITY is what's primarily responsible for the type of physique that you see on these athletes. Finally, doing some long, slow, distance work is beneficial. Athletes Performance trainers incorporate regular cycles of LSD training.

[pixatale]

@mrkitanai1 There is no error in that quote. He isn't assuming a person has the genetics to be a world class anything. He is saying that when you look at a sprinter you see the training involved tends to eliminate fat, speed up the resting metabolic rate and preserve muscle for rapid explosive energy output. Their training requires power & speed & their bodies reflect this. On the other hand frequent training emphasizing distances tends to reduce excess muscle as an energy liability,... (cont.)

[pixatale]

@mrkitanai1 ... while slowing the resting metabolic rate to compensate for high energy requirements. Marathon runners physiques reflect this also. In this way how an individual responds to these training styles (looking more like a sprinter's muscled and leaner physique vs. the marathon runner's less muscled and lighter frame in general) is not genetically dependent, any more than one can say deciding between jumping jacks and weight lifting have no impact on anyone acquiring... (cont.)

[pixatale]

@mrkitanai1... a more bodybuilder like physique. The fact is, how bodybuilders train has a great deal to do with how they look, as with sprinters vs. marathon runners.

That's not to say a person can't lose fat doing distance running (it is actually good to break up HIIT training with occasional LSD training for the joints and central nervous system), but the more frequent distance training becomes the more your body works against excess muscle development.

[mrkitanai1]

@pixatale Why then do I see some Tour De France cyclists with chicken legs, while others have very well-muscled, very well-defined, tree-trunk thighs and calves?? They are all doing long distance cycling. Maybe genetics you think? Maybe genetics is the reason why my dad has 18-inch, diamond-shaped calves, yet, he's never lifted weights in his life????

[mrkitanai1]

@pixatale Yes, I agree with your comments; however, why then, whenever someone uses this analogy, do they always show a picture of an elite marathon runner and a picture of a world-class sprinter, side-by-side?? Also, what he failed to mention is that most sprinters also do a ton of explosive lifting, heavy squats, plyometrics, etc, so this DEFINITELY contributes to their physique as well.

[mrkitanai1]

@pixatale Also, height, can also be influenced by environmental factors. If a kid does not get enough food and calories, height will be compromised. If a kid does not get enough sleep, height will be compromised. If a kid is, for whatever reason stressed (for example, abuse), more stress hormones will be secreted, and height will be compromised. Our genetics haven't changed much in thousands of years, yet, the average height of Americans, Japanese, etc. have been increasing. ENVIRONMENT.

[shathe100]

Oh hai, You should try intellectus 424 diet (Google it). I lost a load of unwanted fat best result ever.

[Humberto4790]

@shathe100 You have to pay though.Could you tell me what to do please?

[Paontera]

Loved your documentary "Facing Goliath"

very inspirational ! 

[abandond]

@Paontera Glad you enjoyed it. Thanks for watching.

[pixatale]

@Paontera Thanks. :) Glad it had a positive impact.

[hajdu1981]

very knowledable!

For the first time I am tempetd to by a fitness product..:-)



[abandond]

@hajdu1981 Thanks. Some new videos just went up. 

[hajdu1981]

regardless if you sprint( or intervals) or just jog, you need to do it at least 20-25 min to get your heart rate to the level when you actually start burning body fat, simple as that!

Wether its speed walking, running or jogging you do, it is your take!

[pixatale]

@hajdu1981 With interval training your heart rate will spike much faster than this. Just think about how quickly your heart rate climbs when you sprint. Within seconds your heart rate goes from around 60 beats a minute to upward of 180 beats per minute. Although it takes longer than this for your body to begin burning fat, the idea with interval training is to spike your heart rate to this level many times over 15 minutes or so. This engages your metabolism so that you burn fat for hours later.

[arnthorla]

The logic is a bit weak here. Look at the physique of 800m runners, cant call them marathon runners, still they look nothing like the 100m - 400m types. - Sprinters do a lot of weight training because it helps them. For the rest weight training will not reap the benefit for their performance. So their physique has more to do with weight training than the type of cardio they do.

[abandond]

@arnthorla your actually comparing apples to oranges here. My comparison is between the impact of marathon running on metabolism vs shorter high powered runs impact on metabolism. Weight training is another factor that will impact the metabolism as well, but the results will be different in either group, because marathon runners have bodies that will minimize the rate of muscle growth to preserve maximum cardiovascular endurance. That's not to say they won't build any muscle.

[jerrymclos]

i heard when ur body burn sugar for food at sprinting the next thing it wants to burn when its at rest is fat and keep the muscle. Where if u burn fat at an exercise the next thing ur body wants do do when its at rest is burn the opposite energy source which is muscle for sugar !! thats why sprinters have six packs and marathon runners dont !!

[abandond]

@jerrymclos Right on my friend.

[TheRogueMonk]

LOL its not this easy

the guys who run marathon and those who sprint EAT differently and use different suplements

c

[abandond]

@TheRogueMonk you'll have to give more specific examples, as many athletes, both sprinters and marathon runners, train with minimal supplementation. The look of their physiques are highly reflective of what they do none the less.

[TheRogueMonk]

@abandond they have their own doctor they have their own diets.. i saw documentary..

its hard .. i already try now to eat meat all day arround

[vipsamsam]

Could it be sprinter do weight training and long distance runner dont do weight training................I thought people burn more fat calories with moderate cardio, and burn more carb calories the faster you go??

[abandond]

You are technically correct, but you have to look at it this way. During lower intensity cardio you burn a higher percentage of fewer calories from fat. During higher intensity cardio you burn more calories faster with slightly fewer from fat on a percentage basis. The net result though is that high intensity cardio burns more total fat calories, plus it stimulates your central nervous system to boost your metabolic rate for hours after.

[ultradevon04]

I run repeat 200m, 400m, 600m, and 800m intervals to get in shape for boxing. I mix it up a bit and do a long run every once in a while but i keep it under 4 miles and when i do long runs i run them as if i was racing. I can attest to what he is saying, interval training is the way to go to get a lean body but it is really hard.

[stuffpak]

ur hott :))

[Gatris66]

i just have a question for you though, would you recommend running on an incline for sprinting and what kind of intervals would you recommend

[Gatris66]

this actually makes alot of sense. I'm going to subscribe to this, seems legit.

[YourBooksAreWrong]

you mention bringing your heart rate up and down while you're running. I usually do the cross-trainer when i do cardio and my heart rate while i'm running is usually around 176 according to the machine. this is at a moderate pace for 30 minutes.

Should i be taking it a bit higher, and then dropping it down ? and if so, how much. I'm going for weight loss.

[abandond]

The old way to calculate max heart rate is 220 minus your age, i.e if your 40 your maximum heart rate is 180. The problem with this is that its not accurate for everyone.

I'd check max heart rate using a cardio machine and heart monitor.

Set the machine for 1000 mtrs, do the first 500 mtrs at 50% of fastest, then on the 500 mtr mark sprint as fast as possible. Check your heart rate monitor straight after, this is close to your max heart rate. Hit 85 to 95% of this for intervals.

[savvy1954]

damn! your cute

[MeridianAbstract]

Also, check out the physiques of NFL wide receivers. Very similar to that of a sprinter since their training involves short bursts at full speed.

[abandond]

Good point.

[sleazypig]

hmm i do a one hour powerwalk up hill after wheight training but for me phase one is to drop fat then i want the physique. but thats me a short fast run would be more convinient but i want to strip fat off first.

[jamesbaybay15]

so i run abt 5 sprints a day, well from monday-friday the very least.

any way i can add to that, that can help me in losing fat?

[FLYBOYISFRESH]

honestly guys the best fat burning cardio i've found is intensive interval cardio. Running for 45 secs and walking for 45 seconds 6 times, then doing varieties of other exercises, but dont do it for too long or more than 6 times

[gotocov]

that tip as help me thanks

[Domeage]

The single best exercise for losing fat would be "Downhill Skiing". You pump your legs hard and to a slightly lesser degree; if you're doing it right, your arms for 5 or 10 minutes. Then you sit on a chair lift for a few minutes and then do it again 10 or 15 times or more per day.

Sure it's expensive and fun but will make you burn calories just to stay warm as well as all that leg work!

[keogh02]

I love you man lol, you are so informative and have such a trustworthy vibe. I just bought the Fat Burn Truth, but thats after you've already helped me get down from 19% body fat to 10%.. Can't thank you enough man Peace&Love.

[ASJChaotic]

uhm...buddy you can't compare sprinter and marathon runners, sprinters do weight training and try to make their body fast and explosive while marathon runners train for endurance, you just tell people what they like to hear "fast and easy"

[abandond]

If you think its bogus then, by all means, post some evidence. The fact is that fat burns more effectively when shorter bursts of speed are used to elevate the heart rate and the metabolic rate dramatically, as you muscle is not seen as an energy liability under these conditions. Not saying a muscular guy can't do a lot of cardio. Just saying lengthy cardio will is not as efficient at preserving muscle and burning fat.

[johnnyrotten43]

I can vouch for this by my experience. When I was training for a marathon my metabolism slowed, I lost muscle mass and was not cut. When my cardio s basketball, sprinting and resting, my metabolism speeds up even at rest, I get leaner and hold on to muscle.

[FLYBOYISFRESH]

abandond is right, like i said earlier. Better fat burning and muscle building exercises are short bursts of energy (intensive interval cardio) in the long run, doing a 9 mile jog everyday is of course impressive but ur not getting as much from it