Cardio Confusion

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pau1

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Even though I am 5'11 and 172lbs, I have a good amount of fats on the midsection of my body. This not only hase given an underdeveloped looks on my pecs, but also absolutely no six packs even though I work on my abs 3 times a week for 10-15 minutes each time.
I had heard that doing cardio at least once a week for 30-45 minutes can help take the fats off. So I started doing cardio, mainly running and stepper.
My average heart rate throughout the cardio session lies between 155-174 beats/minute. But soon I realized that I was losing not only fats but also muscle. I started to become thin, my bisceps and chest decreased, while I did not lose as much fats from my belly as I had thought.
So I did some little research and found out that to burn the highest amount of fats, I would need to keep my heart rate in the weight loss interval (between 120-140 beats/min). My current heart rate was way too high. My question is, is this true?

And what should I do to get rid of the fats in my belly? I have been wanting to have six packs for the last couple of years and have never been able to get it. I need some help.

Thanks in advance.
 
Unfortunately it isn't possible to reduce fat only in desired areas, so there is nothing you can do to target your belly for fatloss. The only way to get your abs to show through is with the correct diet (quote: "6 packs are made in the kitchen"). Unless you are incorporating weighted movements into your abs workout then you will only be developing their definition and not increasing their size, and therefore no matter what you do they will not show through until you get rid of the stomach fat. You will find lots of great advice around this forum on how to adopt the right diet plan.

In order to avoid muscle catabolism (breakdown), you should try to consume milk proteins before you go to bed (such as cottage cheese and milk) to act as slow release protein for your muscles through the night. You may also want to try HIIT cardio instead of the longer duration running that you are currently doing, because this gives you all the same fat loss benefits but without the muscle breakdown. (For example, look at the difference in physiques between long distance runners and sprinters in the olympics).

It is true that everybody has an optimal heartrate range for fat loss that you should keep within, although I'm not sure what the effects are of not doing so. I guess training above your optimal heartrate range would just be training cardiovascular strength.
 
Thanks Jonny.
I am allergic to milk so I cannot drink it and I hate the texture of cottage cheese when it gets in my mouth.
But I do take about 120-150 gms of protein from sources like, wheat bread, eggs, lentil, meat, soy milk and Nitro Tech protein drink everyday and try to lower my fat intake.
I will try HIIT and see what results I get. Thank you again.
 
Agreed. You can do 1000 crunches a day and (on top of wearing you out) all that will happen is you'll great abs under a layer of fat.

You need to get rid of the fat for the abs to show through (and sort your pec problem). Have a look at your diet and see if your going wrong anywhere (too much fats, simple carbs etc).

With a good diet, cardio and some lifting (to maintain muscle) you should be fine.
 
As posted a million times on this site it will be posted again, "Abs are made in the kitchen", i don't think how many beats/mins really matter becuase if u eat just that much then ur burning however so. a good example of this is this article which i think in AWESOME check it out
 
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