I am told you have to burn more calories than you take in to lose weight. I run 6 miles a day burning upwards to 800 calories plus the calories burned throughout the day. I eat right but seem to not lose my belly fat too easy. Seems like it doesn't budge. Anyone experience this?
frustrated
- Thread starter tomas77
- Start date
Jay Farrant
Banned
Yes read my thread cardio and fat loss dont mix
Are you running to loose weight or just to get fit .
Long distance running is endurance training and endurance training .
Your training your body to burn less calories every time you go for a run .
Does any of this apply to you
You run the same route at the same time ?
Your on a low fat diet ?
Your getting allot better at running ?
Jeanette401
New member
Are you losing fat anywhere else? Your belly fat may be the last to go. Also, do you know how much you're eating? It's sometimes easy to eat extra to offset the extra exercise you do - and that leads to zero or little change in your fat. :/
Jay Farrant
Banned
Belly fat is normally the last thing to go on men .. its down to genetics etc same as women tend to have more fat on there thighs and hips .....
40 mins of steady state running burns around 300 calories of "fat"
1 lb of fat contains 3000 calories .
Even going by your standards of 800 calories , you would still have to run 24 miles to burn 1lb of fat . And the fact you are training your body to burn less calories every time you go for your 6 mile run is probably the reason your not getting any results .
Now if your on a low fat diet then this equals disaster ... if your trying to loose fat .
Your body will hang on to any bit of fat it can get as you have restricted the income of fat and your using what fat is left on your "fat burning zone" 6 mile run ... get me ?
Your body loves fat and will hang on to it as much as possible .
This also leads to loss of muscle . As your body decides to use muscle as it can be broken down and used as energy instead of using its precious fat stores .
40 mins of steady state running burns around 300 calories of "fat"
1 lb of fat contains 3000 calories .
Even going by your standards of 800 calories , you would still have to run 24 miles to burn 1lb of fat . And the fact you are training your body to burn less calories every time you go for your 6 mile run is probably the reason your not getting any results .
Now if your on a low fat diet then this equals disaster ... if your trying to loose fat .
Your body will hang on to any bit of fat it can get as you have restricted the income of fat and your using what fat is left on your "fat burning zone" 6 mile run ... get me ?
Your body loves fat and will hang on to it as much as possible .
This also leads to loss of muscle . As your body decides to use muscle as it can be broken down and used as energy instead of using its precious fat stores .
A Workout Frustation Cure
Thomas77
You are burning fat when you run. You can’t sustain a running pace without free fatty acids providing the primary source of fuel along with glucose. This is the definition of aerobics (with oxygen) by which calories can only burn. If you were to up the tempo and take it to a sprint level, your body would enter into the anaerobic zone (without oxygen) which it could not sustain very long. Lactic acid, the byproduct of anaerobic training that brings on the burn and discomfort would eventually slow you down or stop you. During your recovery when your body is feverishly huffing and puffing to take in transport and absorb the oxygen you were just depriving it of, it takes from your fat stores, removes the lactic acid where it send it to the liver to convert it to glucose.
Now that you know you have been burning fat in your runs, let’s get to the question of why it’s tough for you to lose belly fat. You mentioned you burn 800 calories a day. That’s a lot of calories. A typical vigorous workout is 300-500 calories. You didn’t mention the specifics of your diet but you mentioned you “eat right” That’s also a plus.
What’s clear to me is your body has adapted to your routine of using your oxidative energy system (aerobics system) in an attempt to burn fat. You’re more than likely maintaining a good weight.
My recommendation is you begin a comprehensive program to utilize your lactate energy system (anaerobic system) more. To validate this recommendation I want you to think of track sprinters (100, 200, 400 meters). They are typically the most lean, cut, and muscular individuals you’ll ever see. When you watch a track meet, both men and the women typically will have flat stomachs and sporting a six pack.
Their training is almost strictly anaerobic. If they dared train aerobic, they’d lose power in their strides and slow down. They burn fat post recovery, while they’re training and after their training session is over as their body grabs from their fat stores to replace the glucose they burned.
Training anaerobic means your body is going to experience the lactate response. Lactic acid is a trigger for our bodies to secret human growth hormone from our pituitary gland. This hormone is what mobilizes fat post workout. It can do this for up to 48 hours in order to bring our bodies in homeostasis. (Its original state)
Two things I’ll recommend. Interval running and full body weight training utilizing combination exercises (exercises that employ more than one muscle group). For the interval training, I encourage you to utilize a heart rate monitor. Using the Karvonen method, obtain your 80 to 90% heart rate:
Example of mine’s: 206.9 - (0.67 x (42 my age)) = 178.76(max hr) – 54 (my resting heart rate) = 124.76 (The anaerobic zone is above 80%)
Thus, 124.76 x 80%= 99.81+54 (resting heart rate) =153.81
124.76 x 90% =112.28 +54 (resting heart rate) = 166.28
Once you obtain your 80-90% zone, we’re ready. Mode for the interval running can be outside or on a treadmill. You wrote you ran 6 miles a day; I’m going to assume that’s outdoors. It’s clear from the miles you run that you have a good if not excellent aerobic base. Thus you have the foundation to do interval sprints. I will say I’m always cautious in my recommendation because I’ve seen many pulled hamstrings and other muscles sprinting. Therefore I’ll give you the treadmill as an option and tell you why I highly recommend it later.
A great routine I developed to minimize potential muscle pull is the jog, stride, sprint, walk, circuit. Place two cones about 25 yards apart; starting from one cone begin in a jog towards the opposite cone; run around it and pick up speed into a stride towards the cone you started at; run around that one and then sprint until you arrive at the opposite cone; as you round that cone you begin a walk until you get to the other cone and start the circuit again. Your walk is your recovery. Look at your heart rate monitor and you’ll more than likely beat the heart rate you should be.
Perform this circuit 6 times to start and max out doing 10(adding two a week).
The second mode option is the treadmill-specifically -running up an incline. I love this method because the incline angle of the hill lessens the ground forces of running flat. This means faster recovery from this type of workout. (Which are tough by the way)
I’d recommend you start off in a walk on an incline of 3% and a speed of 4mph. Maintain the same speed, yet every minute, take the incline up 1% until you reach a 10% incline (I’m giving you this intensity under the assumption you have a strong aerobic base) Once you reach 10 minutes at 10% incline, take your speed down to 3mph for 1 min. Afterwards, maintaining 10% incline, take your speed up to 6mph for 1 minute. Upon reaching one minute, straddle your feet to the sides and then drop your speed back to 3 mph for 2 minutes.
During this recovery, your body will be in a steep oxygen deficit, your lungs will burn like crazy. This is the lactate energy system and the energy system I believe you’ll burn the stubborn belly fat with. Do 5 intervals 1 minute at 6mph and then 2 min rest. Always take the speed back down to 3 mph. After completing 5 intervals, walk at 3 mph for 4 minutes at the 10% incline; lower it to 2% incline and 4 mph for 2 minutes and then cease. Your heart rate will be high, and this is the post exercise fat retrieval you want.
Perform anyone of these routines at least two to three times per week. I would keep my long distance runs if you enjoy them. You can alternate it with the anaerobic work. The key is making sure you work in the karvonen formula zone.
Lactate Weigh training
This is my second recommendation for you and I’ll simplify this for you. If you haven’t been weight training, you want to enable your body to achieve anatomical adaptation first. That is, enable your body, connective tissue, muscles to get used to the weight with high reps and manageable loads.
Muscles demand the most energy than any organ in your entire body. That’s why it’s imperative you build it-in the way that enable you to burn maximum amount of fat.
I’m going to give you four basic exercises of which I have pictures of three and will place the fourth in this post later today. Like lactate training intervals. Performing weigh training (which is anaerobic to begin with) using heavy loads, elicits a hormonal response that attacks stubborn belly fat. Weigh training triggers human growth hormone and testosterone which mobilizes fat and build muscle respectively.
The key is: the percentage of the load and the muscles you engage. The weights will have to challenge you the last 3 to 5 reps. They must be close to what your max weight you can do. And you must utilize big muscle groups that place a burden on your energy system to adapt. These four exercises can be done in a circuit. The key is enabling the lactate response. This means little rest. Yet when you get too fatigued, you have to enable your body to absorb oxygen to flush out the lactate. Otherwise you won’t perform the next set well or with good form which is important.
1. Sumo squats – A nice beginning squat exercise that place little to no load on your spine. Perform using 40 to 100lbs starting as I mentioned earlier at a lighter weight and high reps for a few weeks and then begin to take the weight up while lowering the weight.
2. Squat/Shoulder Press – This combination exercises works many upper and lower body exercises, make sure you go up on your toes.
3. Dumbell Rows – No picture of this one but will have it. A great exercises for your back.
4. Front Planks – I threw this one in here because I wanteAd to give you one ab exercise that also works your upper body when you hold it in static position.
Perform 1 to 3 rounds of these exercises. Here you are my friend. Hopefully this will cure the frustrations. Enjoy.
GetFitn6
Thomas77
You are burning fat when you run. You can’t sustain a running pace without free fatty acids providing the primary source of fuel along with glucose. This is the definition of aerobics (with oxygen) by which calories can only burn. If you were to up the tempo and take it to a sprint level, your body would enter into the anaerobic zone (without oxygen) which it could not sustain very long. Lactic acid, the byproduct of anaerobic training that brings on the burn and discomfort would eventually slow you down or stop you. During your recovery when your body is feverishly huffing and puffing to take in transport and absorb the oxygen you were just depriving it of, it takes from your fat stores, removes the lactic acid where it send it to the liver to convert it to glucose.
Now that you know you have been burning fat in your runs, let’s get to the question of why it’s tough for you to lose belly fat. You mentioned you burn 800 calories a day. That’s a lot of calories. A typical vigorous workout is 300-500 calories. You didn’t mention the specifics of your diet but you mentioned you “eat right” That’s also a plus.
What’s clear to me is your body has adapted to your routine of using your oxidative energy system (aerobics system) in an attempt to burn fat. You’re more than likely maintaining a good weight.
My recommendation is you begin a comprehensive program to utilize your lactate energy system (anaerobic system) more. To validate this recommendation I want you to think of track sprinters (100, 200, 400 meters). They are typically the most lean, cut, and muscular individuals you’ll ever see. When you watch a track meet, both men and the women typically will have flat stomachs and sporting a six pack.
Their training is almost strictly anaerobic. If they dared train aerobic, they’d lose power in their strides and slow down. They burn fat post recovery, while they’re training and after their training session is over as their body grabs from their fat stores to replace the glucose they burned.
Training anaerobic means your body is going to experience the lactate response. Lactic acid is a trigger for our bodies to secret human growth hormone from our pituitary gland. This hormone is what mobilizes fat post workout. It can do this for up to 48 hours in order to bring our bodies in homeostasis. (Its original state)
Two things I’ll recommend. Interval running and full body weight training utilizing combination exercises (exercises that employ more than one muscle group). For the interval training, I encourage you to utilize a heart rate monitor. Using the Karvonen method, obtain your 80 to 90% heart rate:
Example of mine’s: 206.9 - (0.67 x (42 my age)) = 178.76(max hr) – 54 (my resting heart rate) = 124.76 (The anaerobic zone is above 80%)
Thus, 124.76 x 80%= 99.81+54 (resting heart rate) =153.81
124.76 x 90% =112.28 +54 (resting heart rate) = 166.28
Once you obtain your 80-90% zone, we’re ready. Mode for the interval running can be outside or on a treadmill. You wrote you ran 6 miles a day; I’m going to assume that’s outdoors. It’s clear from the miles you run that you have a good if not excellent aerobic base. Thus you have the foundation to do interval sprints. I will say I’m always cautious in my recommendation because I’ve seen many pulled hamstrings and other muscles sprinting. Therefore I’ll give you the treadmill as an option and tell you why I highly recommend it later.
A great routine I developed to minimize potential muscle pull is the jog, stride, sprint, walk, circuit. Place two cones about 25 yards apart; starting from one cone begin in a jog towards the opposite cone; run around it and pick up speed into a stride towards the cone you started at; run around that one and then sprint until you arrive at the opposite cone; as you round that cone you begin a walk until you get to the other cone and start the circuit again. Your walk is your recovery. Look at your heart rate monitor and you’ll more than likely beat the heart rate you should be.
Perform this circuit 6 times to start and max out doing 10(adding two a week).
The second mode option is the treadmill-specifically -running up an incline. I love this method because the incline angle of the hill lessens the ground forces of running flat. This means faster recovery from this type of workout. (Which are tough by the way)
I’d recommend you start off in a walk on an incline of 3% and a speed of 4mph. Maintain the same speed, yet every minute, take the incline up 1% until you reach a 10% incline (I’m giving you this intensity under the assumption you have a strong aerobic base) Once you reach 10 minutes at 10% incline, take your speed down to 3mph for 1 min. Afterwards, maintaining 10% incline, take your speed up to 6mph for 1 minute. Upon reaching one minute, straddle your feet to the sides and then drop your speed back to 3 mph for 2 minutes.
During this recovery, your body will be in a steep oxygen deficit, your lungs will burn like crazy. This is the lactate energy system and the energy system I believe you’ll burn the stubborn belly fat with. Do 5 intervals 1 minute at 6mph and then 2 min rest. Always take the speed back down to 3 mph. After completing 5 intervals, walk at 3 mph for 4 minutes at the 10% incline; lower it to 2% incline and 4 mph for 2 minutes and then cease. Your heart rate will be high, and this is the post exercise fat retrieval you want.
Perform anyone of these routines at least two to three times per week. I would keep my long distance runs if you enjoy them. You can alternate it with the anaerobic work. The key is making sure you work in the karvonen formula zone.
Lactate Weigh training
This is my second recommendation for you and I’ll simplify this for you. If you haven’t been weight training, you want to enable your body to achieve anatomical adaptation first. That is, enable your body, connective tissue, muscles to get used to the weight with high reps and manageable loads.
Muscles demand the most energy than any organ in your entire body. That’s why it’s imperative you build it-in the way that enable you to burn maximum amount of fat.
I’m going to give you four basic exercises of which I have pictures of three and will place the fourth in this post later today. Like lactate training intervals. Performing weigh training (which is anaerobic to begin with) using heavy loads, elicits a hormonal response that attacks stubborn belly fat. Weigh training triggers human growth hormone and testosterone which mobilizes fat and build muscle respectively.
The key is: the percentage of the load and the muscles you engage. The weights will have to challenge you the last 3 to 5 reps. They must be close to what your max weight you can do. And you must utilize big muscle groups that place a burden on your energy system to adapt. These four exercises can be done in a circuit. The key is enabling the lactate response. This means little rest. Yet when you get too fatigued, you have to enable your body to absorb oxygen to flush out the lactate. Otherwise you won’t perform the next set well or with good form which is important.
1. Sumo squats – A nice beginning squat exercise that place little to no load on your spine. Perform using 40 to 100lbs starting as I mentioned earlier at a lighter weight and high reps for a few weeks and then begin to take the weight up while lowering the weight.
2. Squat/Shoulder Press – This combination exercises works many upper and lower body exercises, make sure you go up on your toes.
3. Dumbell Rows – No picture of this one but will have it. A great exercises for your back.
4. Front Planks – I threw this one in here because I wanteAd to give you one ab exercise that also works your upper body when you hold it in static position.
Perform 1 to 3 rounds of these exercises. Here you are my friend. Hopefully this will cure the frustrations. Enjoy.
GetFitn6
Age ?
Height ?
Weight ?
Any idea of your bodyfat % ?
Do you track calories - i.e log / on-line ?
How many calories a day are you taking in ' on average ' would you say ?
How long does it take you to run 6 miles ?
Where did you get 800 calories from ?
Jay Farrant
Banned
people who want to loose body fat should read and take noteGetFitn6: I have an elliptical at home. Is there something similar to the treadmill workout i can do?? My elliptical doesnt have an incline just resistance upto level 10 i think.
Also, for the weights, I can't do more than 7 pound weights (I just started out). Should I be working my way up to 40 pounds like you said or should I try something heavier than 7 pounds. I probably could do more, but im worried i might hurt myself
Also, for the weights, I can't do more than 7 pound weights (I just started out). Should I be working my way up to 40 pounds like you said or should I try something heavier than 7 pounds. I probably could do more, but im worried i might hurt myself
Lyla,
The elliptical is an excellent machine to do intervals. Recall the karvonen method heart rate I recommended Tomas77 take before he begins his interval circuit. Use the example I gave using my age and place your numbers where mine are. Take your heart rate in the morning.
In terms of the intensity, perform your first routine taking your heart rate to the 70-80% zone. I gave Tomas77 a higher heart rate to begin because its clear from all the running he does he has a very good aerobics base.
As he, warm-up for 10 minutes to enable the oxygen to unwind from the blood into your muscle cells where it’ll more effectively burn more calories for you. Do the warm-up between 60-70%. Wherever level on your elliptical brings you into this zone, this will be your recovery zone when you start the intervals.
Take up as I mentioned earlier to the 70-80% zone. If your body is producing too much lactate, that’s too uncomfortable, reduce your time to 30-45 seconds. Recovery should be 1 to 2 minutes.
In terms of your weights, by all means please don’t hurt yourself. Allow for anatomical adaptation first. That is, enable your body to become functional with the resistance you use even if it’s light. For example, you can use as low as 20lbs or even your bodyweight on the sumo squats if that’s where you are in terms of your lower body strength.
Squats shoulder press you can do 3-5 lbs. are even use your arms alone.
The dumbbell row (sorry I haven’t posted a picture yet. I definitely will by this afternoon) you can utilize 10lbs.
Front Planks- Modify them with both knees on the ground.
Your body will develop a pattern between it and your mind. You will intuitively know when you can increase the weight. Anatomical adaptation takes about 2-4 weeks. Each person varies starting out. From there you will make hypertrophy (muscle growth) your goal. Progressively but smartly upping your weight with minimal rest.
Let me know if you want something more comprehensive. I will post it with pictures right here.
GetFitn6
The elliptical is an excellent machine to do intervals. Recall the karvonen method heart rate I recommended Tomas77 take before he begins his interval circuit. Use the example I gave using my age and place your numbers where mine are. Take your heart rate in the morning.
In terms of the intensity, perform your first routine taking your heart rate to the 70-80% zone. I gave Tomas77 a higher heart rate to begin because its clear from all the running he does he has a very good aerobics base.
As he, warm-up for 10 minutes to enable the oxygen to unwind from the blood into your muscle cells where it’ll more effectively burn more calories for you. Do the warm-up between 60-70%. Wherever level on your elliptical brings you into this zone, this will be your recovery zone when you start the intervals.
Take up as I mentioned earlier to the 70-80% zone. If your body is producing too much lactate, that’s too uncomfortable, reduce your time to 30-45 seconds. Recovery should be 1 to 2 minutes.
In terms of your weights, by all means please don’t hurt yourself. Allow for anatomical adaptation first. That is, enable your body to become functional with the resistance you use even if it’s light. For example, you can use as low as 20lbs or even your bodyweight on the sumo squats if that’s where you are in terms of your lower body strength.
Squats shoulder press you can do 3-5 lbs. are even use your arms alone.
The dumbbell row (sorry I haven’t posted a picture yet. I definitely will by this afternoon) you can utilize 10lbs.
Front Planks- Modify them with both knees on the ground.
Your body will develop a pattern between it and your mind. You will intuitively know when you can increase the weight. Anatomical adaptation takes about 2-4 weeks. Each person varies starting out. From there you will make hypertrophy (muscle growth) your goal. Progressively but smartly upping your weight with minimal rest.
Let me know if you want something more comprehensive. I will post it with pictures right here.
GetFitn6