PLZ HElp!! My high intense or Low Intense (Fat burning zone) to loose fat

W

WiZ

0
Hi Everyone.

I am 21 years old and weigh 12.5 stone. i keep active, and play football allot.
To cut to the point i want to loose the belly, love handles and ass fat.

I have started to eat right :)

I am confused about what is better for me...

I have read about trying to stay in the 'Fat Burning Zone' which for me is between 119 and 151.

1:
When i get on the treadmill, in order to get to about 140 hear beats per minute i have to jog.. I cannot walk at this pace; its too quick (I have tried putting the incline up aswell, but this does not change much)... IS THIS OKAY TO JOG ASLONG AS I STAY IN MY FAT BURNING ZONE????

2:
When i do this low-intensity jog, making sure i stay in my Fat Burning Zone. I do it for 40min and burn 400 calories.

I used to do a high intensity workout.. Running at a fast pace for 20min which burn 400 calories.


What is better for me? The low intense or high intense? I want to try and loose my body fat as quick as possible (4 weeks).

Many thanks everyone. Please help me, your knowledge would be very much appritiated.

Wiz (Daryl)
 
Neither.

The principle behind the fat burning zone is if you never done any physical activities. Typically, a person who is overweight will burn more fat / calories at first. This rarely applies to someone who is already fit or have engaged in heavy activities. This technique will probably work for the first 4-6 weeks for someone who never done physical activities in the past.

As far as running as fast as you can for 20 minutes, that's even more horrible than the fat burning zone technique. Reason being is that you're putting more strain on yourself which can hinder your overall development.

Best training on a treadmill is interval training. This means that you slowly build up the intensity by increased speed and heart rate. For example, you can do this: 5 minutes warm up (walk fast at about 3.5), 2 minutes jog, 2 minutes sprint, 2 minutes jog, 2 minutes sprint, 2 minutes walk, 2 minutes jog, etc for about 20 minutes (make up your own, as long as you keep your heart rate in its training zone). This will be far better than doing a straight sprint for 20 minutes or the fat burning technique.

Also, you do know that you can't spot reduce fat, right? If you lose fat, it'll be overall fat, not just to one area. Also, don't pay attention to the calories burnt. Unless you can enter your weight, you'll experience a totally different calories burning rate than shown. Remember, treadmills are weight bearing, meaning the heavier you are, the more energy you'll burn.

With knowing treadmills are a weight bearing exercise, it is highly recommended to limit the use to three times a week. It is also recommended that you run outside on a track, instead of the treadmill. Be sure to use a outdoor/indoor track, instead of the road as the typical street is curved which put more pressure on one leg than the other. If you don't follow this rule, most likely you'll suffer serious knee damage or lower back problems.
 
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I understand the need to understand the cardio side benefits if the intensity and duration is on par, but what is your diet in the caloric sense like?

I ask this because excess calories, can in fact erase the calorie burning and fat loss effects---that cardio can bring (if intensity and duration is on par) if one has a surplus in calories. Therefore have an idea of what your consuming is a good idea and could adjoin or optimize your goal in the fat loss area when trying to use cardio as once source of exercise to lead to additional tissue loss.

The diet has to be correct.
 
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