Aerobic vs. Fat Burning

I

ijt

0
Fist off I am 6' 3'' 220 lbs.

I have stupid fat around my stomach (like alot of people) and it wont go away. I have been running 3 miles a day consistently for 30 days (minus a few where I was sick and what not), before that I walked alot, and before that I ran for a while. Total time is about 6 months of being active for at least 25 minutes a day. I have also been doing 100+ crunches, reverse crunches, and 50-60 pushups per day. So my question:

I have a tredmill and run until the meter hits 500 Calories, and 3 miles. That usually takes about 38-40 minutes. My guide from the tredmill manufacturer said to work off fat, put it on the fat burn level (3% incline, 5.2mph) NOT the aerobic (2.5% incline, 6mph). Is this true?

Also how do I get rid of this stupid fat around my hip and stomach?!? It's so annoying. I dont even take in all the calories I should each day.
 
you're doing it all wrong

you cannot spot reduce - your crunches will make your mid-section bigger, not smaller.

they key to your success is nutrition
 
Well, Aerobic heart muscle building vs. fat burn


If I am doing it wrong then please tell me. Nutrition is not everything at all even I know that. I also said that I dont take in alot of fat calories a day. I have a great Diet and I know that.

As far as target areas, that I know as well that's why I run.

One thing I have heard is that the first place fat goes is often the last place it leaves.

Anyways I just want to know how to get rid of the excess fat on me. Thats all. Thanks.
 
Nutrition is about 80% of the formula :)

As far as targetting fat for burning, your body targets fat burn at lower intensity cardio exercise (or once it runs out of high-energy nutrients like carbs, after about 20 minutes of cardio exercise).

The problem with low-intensity cardio is that, well, you don't burn many calories. If you want to target PRIMARILY body fat, look into interval training (see the HIIT forum)

It's good to do it the way you're doing it though - first, heart training (first 20-30 minutes of extended cardio), then fat burning (latter 20-30 mintues of cardio).
 
diet IS everything when trying to lose fat, my advice would be to keep up the cardio and really restrict your caloric intake. as important as exercise is, "abs are made in the kitchen", to quote one of the popular posters on these forums. post a couple days worth of everything you eat so we can see what your diet is like.
 
low fat is not the way to go

the less you eat the more your body will hold onto it

the key is to eat mono and poly-unsaturates
 
Fil said:
Nutrition is about 80% of the formula :)
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I totally agree with this.

ijt said:
One thing I have heard is that the first place fat goes is often the last place it leaves.
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There is some truth to this. For males, when one loses a lot of fat, the last places youll see results are the belly and chest. So that being said, what you have to do is keep at it and with enough time and patience you will get there. Fat loss is not an overnight thing, but to be more successful and keep it as a life long thing, you cannot rush it and lose it all at once. Keep at 2lbs/week and your on your way. Good luck.
 
ijt said:
So still consume the amount of fat I need per day, just stay away from the saturated?
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yes.
fat is REQUIRED within the body.
it is necessary for hormone production and insulation.
 
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