cardio/lift or lift/cardio?

[rip]

I too had great success burning fat with ONLY cardio. I started training for my first marathon last Summer. At the time, I had ~20% BF (measured with a caliper (on three spots: chest, abdomen, and thigh), which I use each time I measure).

I stopped weight lifting completely, because I wanted to stay away from muscle mass. I lost 25 lbs and ~9% BF in ~6 months.

My training consisted of: 2 or 3 days per week maintenance run (45-60 minutes) at a 10 minute/mile pace. And, 1 day per week (on Sundays) was my long run (anywhere from 1 hour to 5+ hours) at the same pace. I was eating healthy and drinking lots of water.

After my marathon (February), I changed my training for climbing Mt. Rainer. I stopped running, but still didn't start weight lifting. I got on my VersaClimber every other day (3 or 4 times per week) for between 40-60 minutes. During this phase, I have lost an additional ~5% BF and actually gained ~10lbs (must be all muscle). This phase has been ~3.5+ months

After the mountain, I plan to switch to mostly weights only doing 2 days of rowing machine for cardio. During this phase, I am hoping to keep my body fat at ~5.5% and gain 10-20lb. of lean muscle mass (I realize this will take some time).

Prolly most of my fat burning ability comes from the fact that I am mostly ectomorphic.

I am living proof (after burning ~14% BF in 9+months) that cardio alone can accomplish this.

I would like to hear success stories from people who have done similar things using only weights. (I know it is possible).

-Rip

 

[j85rule]

my background consists of 10 yrs of research, reading, and most importantly experience. you dont need a little certification and an online personal training site to know your stuff. anyway to put this story to rest, hiit training is scientifically proven to be anaroebic. what does that mean? it means its not aerobic. hiit being that it is anaerobic is not only going to reduce fat some but its going to break down far to much muscle and make your training sessions weaker. this being said , hiit would be most beneficial to someone who already has extremely low body fat and has their diet and training down pat. if your bodyfat is relatively high you want to go with longer duration lower intensity to see that fat melt and to preserve lean body mass if not even gain lean body mass such as i did. and just because its longer duration and you do it more often doesnt mean you have to bust ass. 65-75% max heart rate is basically a fast walk. bottom line if you need to loose the fat you need to work. topic over, point proven.

 

[patesguy]

rip what the heck is ectomorphic and how can i tell what i am?

 

[rip]

Holy smokes! I was totally with you until this post... My responses to your tirade are below...

(snip) you dont need a little certification and an online personal training site to know your stuff.

True enough... No body was belittling you... Sheesh.

anyway to put this story to rest, hiit training is scientifically proven to be anaroebic. what does that mean? it means its not aerobic. hiit being that it is anaerobic is not only going to reduce fat some but its going to break down far to much muscle and make your training sessions weaker.

What the? You are correct, anaerobic is not aerobic. It means: without oxygen. That said, strength and bulk weight lifting is anaerobic, so are you saying that weight training will break down muscel and make you weaker? I guess I am confused by what you said here...

(snip) 65-75% max heart rate is basically a fast walk. bottom line if you need to loose the fat you need to work.

This is completely person dependant and incorrect. For instance, I can run (not fast walk) at a 10.5 minute/mile at 60% or less of my MHR. You have got to be VERY out of shape to fast walk and get anywhere near 75% MHR dude!

topic over, point proven.

What point? The only thing you proved is that you are an idiot (no offense intended). IMHO - you are also wrong about the topic being over... I would bet that there will be a response or two coming.

(;

-Rip

 

[rip]

rip what the heck is ectomorphic and how can i tell what i am?

everyone is a certain somatype (body type). The three types are:

- Ectomorph - small bones, endurance muscles (slow twitch), low body fat, slim build
- Mesomorph - large bones, powerful muscles (fast twitch), medium body fat, broad shoulders
- Endomorph - small to medium bones, medium muscles, high body fat content, round (apple) shape

Almost everyone is a combination of endo/meso or ecto/meso. I was saying that my primary type is ecto with a tiny bit of meso in there.

-Rip

 

[patesguy]

great so im chubby and now there is a scientific word for chubby... i think im mostly endomorphic with a bit of meso mixed in... i put muscle on pretty easy but have problems losing fat... ive always had a round face even when i was around 6% bf in high school...

 

[gymcoch]

Well Rip, glad you said it to 85 before I did! My "little" certification, which can only be taken after having my 4 year degree in Exercise Science is regarded as one of the elite 2 certifications out there. Granted, there are some who have it, who then do nothing to further their knowledge on subjects which are constantly changing. I applaud you for doing so much research. While you're at it, google Tabata and EPOC.
Rip, I too, hate how those anaerobic weight training sessions break down my muscle tissue! What was your intensity level during these aerobic sessions? I hate how some people still think that 65-75% of MHR is going to burn the most fat. Actually, now that I think of it,, I DID read that in a book I have! It's from 1980!

 

[gymcoch]

oh yeah, 85...
topic STILL going strong!

 

[Hoss]

oh and in reference to your earlier post that doing cardio before lifting raises your workout intensity

Actually I said lifting before cardio, but anyways.

your body goes into a catabolic state during sleep anyway

IF you let it, there are things one can do to prevent this.

your an amateur, and if you did a little research you might reach your fitness goals one day.

I'm crushed, you know me so well without knowing my first name. If you would like to name call, be my guest. People like you give me that much more motivation, thanks!