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admin | Natural Testosterone Replacement | 09.10.2014
The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away. This article will teach you 2 specific reasons why the fat burning zone is a myth so you can workout to optimally burn fat if that is your goal.
To understand the fat burning zone myth, you need to understand how your body uses energy during exercise. The fat burning zone was conceived because at lower exercise intensities more fat is burned relative to glycogen.
So here’s what the breakdown looks like assuming 30 minutes of exercise for a low vs.
So now you can see you burn more fat calories at a higher exercise intensity than a lower exercise intensity (140 vs. There is something important we are missing in these calculations, which you will learn in the next section.
When you exercise at low exercise intensities, you burn very few calories after the exercise is completed.
Estimates of the afterburn effect vary wildly depending on the exercise method, the intensity of the workout, and even how its measured. While low intensity exercise certainly has its place within an exercise regimen, relying on exercise in the fat burning zone to burn fat is not an efficient approach.
You can also do it every day without concern, if I walked an hour every morning before breakfast that would burn a lot of calories over a month. Would the cardioprotective benefits be the same for moderate cardio, high intensity cardio and HIIT ?
Your writing always make a clear difference between all what’s posted on the internet. It’s been 8 months now that I tested various Hiit methods and grabbed data with a cardiofrequence meter. Very long and efficient EPOC, I could feel I was kinda breatless for hours after the workout. Using low intensity I achieved the same result in about one hour (static bike) but then no EPOC at all.
On a search I saw you can damage your heart doing HIIT but I was not able to find out much in the way of details. I do wear a HR monitor (which is why I knew where I was at) and I know my HR tends to run a bit high anyhow (I think I am one of those high beaters?).
Hi Ben (sorry I’m not Mark) but the elliptical is not as high impact as running, which is why it is not as hard on your knees. I used to be down on extended periods of strolling for exercise, but I have come to realized that one of its most underrated functions is to get people in the worst shape out of the house and away from easy snacking when they are most bored.
Agreed Katherine, going for a walk is definitely a good way to curb the desire to mindlessly snack and get your body moving.
And what about the vixens out there? Does the same hold true for weight training women over 50? Enjoy this article?Then get the latest tips and news stories delivered direct to your inbox! How HARDGAINER Magazine Clipped Batman's Wings May 30, 16 05:59 AMHear how HARDGAINER magazine took on the caped crusader to win a legion of strength training fans. Your Strongest Body in 16 Weeks May 09, 16 08:45 AMHow much stronger will you be in 16 weeks?
Basic Weight Lifting and Why Variety is the Spice of Strength May 02, 16 05:52 AMLearn how basic weight lifting adds 50 pounds of bully beef to your body. If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups. Unfortunately before you start modifying the pull-up, you must become proficient at doing the pull-up.  This means you should be able to hit some solid volume and control your bodyweight during the exercise.
Barbell, Dumbbell, Kettlebell, Sandbag and Cable Training – movements such rows, pull downs and face pulls can be done from multiple angles to target weaknesses, build a solid strength and joint integrity foundation and develop a solid work capacity. Start with exercise one and build a strong foundation at each level.  As you progress through these exercises, you will find pull-ups will become easier and easier.
I love chappelle show!alright seriously though AWESOME video as usual with solid quality information! Holy cow Smitty – I think this one post should be bookmarked by everybody as *the* definitive guide to virtually every possible pullup variation known to man. Magazines constantly promote workouts in the fat burning zone as an effective way to burn fat and most cardio machines around the world have some type of sticker, or image clearly visible (see image to your right). The truth is at best, the fat burning zone is very misleading, and at worst, it’s complete misinformation.


To keep things simple, during exercise your body draws energy from two places: fat or glycogen stores. You burn a lot more calories when you workout intensely than you do when you are sitting on the couch. When you exercise intensely such as during a HIIT workout, there is a metabolic disturbance that burns calories after the workout is completed.
Christopher Scott and the University of Southern Maine, the total calorie burn of low intensity exercise vs.
Contrary to popular belief, getting up early in the morning to do low intensity cardio on an empty stomach will not help you lose more body fat versus other more intense methods. In the context of a fat loss program, exercise helps you keep your muscle, stay fit, make modest increases to your metabolism, and burn some fat. I loathe cardio so I do it all as HIIT & I rest as little as possible when strength training. So sure, burning calories low intensity is OK, but in addition to…not in lieu of the real workouts. At the end of an HIIT session, I see that I burn about 25-30% more calories than a normal cardio workout but I feel more than 2X tired.
One of the benefits of regular moderate intensity cardio ( 20-30 minutes of high heart rate exercise at least 3 times per day) is supposed to be a reduction in the risk of coronary artery heart disease and also prevent hypertension, metabolic syndrome etc.
I can get my heart rate up to 182-184 (Which is over 100% according to the max heart rate calculators ;b) and always do when doing HIIT.
Personally, I’d stick with what does not cause you pain (your knees are probably telling you something). Yet with each pound of muscle gained, your physique will resculpt itself making you feel and look younger.
If you're female, you might be thinking this sounds wonderful, but equally, you might be concerned you'll end up looking like the Incredible Hulk! Since muscle weighs more than the fat, a far more reliable guide is to chart your progress by the way your clothes fit.
Stronger, better conditioned muscles lead to improved physical performance - not just in sporting endeavors, but in everyday life.
The high intensity group will likely burn double the calories as the lower intensity group, or 200 vs. But I know you need more convincing because the higher intensity exercise represents only a 20% difference in fat calories burned for a 50% increase in intensity.
But when you take into account the calories burned after exercise, or the afterburn effect, the numbers look much different – 39 calories burned for the cycling group vs.
For busy people, interval training and circuit training workouts are substantially more efficient to help you burn far more calories in much less time, and burn more fat in the process.
Because it’s a scientific fact that you must eat less calories than you burn to lose fat, nutrition has a much more powerful impact on this equation and consequently, it should be your main focus.
Before starting, I made a meticulous research on how to do it and methods in more than a hundred sites (I am not exagerating), papers, and other sources.
As long as your heart rate is getting up to where it should be on the elliptical, your cardio system isn’t going to know the difference. No longer will you have to keep a weary eye on the bathroom scales. Sound too good to be true? It’s nice to see the exercises ranked from easiest to hardest, so you have some idea of what to work up to. I thought it was an error the first time, but it happened a second time and both times I was so tired afterward I slept for the rest of the day. Another site commented that it is hard to know one’s true max heart rate as it is really hard to get your heart to max out, and the estimates are broad estimates. You should be doing something like weights though to counter not doing high impact cardio to keep your bones strong. Don't you believe it, you crazy fox! Instead, you will be able to eat more and STILL continue to lose fat. The higher intensity exercise group required three 15 second sprints as fast as the subjects could run. A surprising 95% of the total calorie burn occurred after the sprinting exercise!2 Keep in mind the cycling group exercised for almost 5x longer than the sprint group (3.5 minutes vs.
I can tell you that your site and your propositions, methods are the most logic I ever found. When I run into guys I went to high school with, they’re all bigger than they were in high school or college.
I subscribe to your site with another one as the basis for information for my workout programs.


I do not want to get out of the subject of this article, but by reading your comment above on the nausea feeling.
They have more stress now than they did in college, and more things pulling them away from the gym, and pulling them towards a Twinkie or a burger. Since the body only responds to weight training following an adequate period of recovery, be sure to select a muscle building routine which is simple and short. Some great physiques have been built using no more than a handful of weight training exercises (and in many cases, less). We have the capacity to gain mass, we just don’t have the time, the discipline, or the desire we once had. As I grew older, nausea reduced and since 10 years ago disappeared no matter how much I do aerobic exercise, including HIIT. Select proven muscle builders like the squat, the dip exercise, and the chin up, and you will more than adequately target your body's musculature. I mean, why gain muscle mass when we’re already married, have kids, and we know that the bodybuilder look is far from a desireable physique? We were warriors facing death in hand-to-hand combat long before we ever had the opportunity to sit on our asses and watch TV.Men are supposed to be in great shape. Apart from that, doing some form of resistence training will serve as a fountain of youth of sorts.
Lifting weights helps us burn fat, lower fat levels correlate to higher testosterone levels. Start with the diet.Focus the majority of your carbohydrates before and after your workout.
Men need testosterone for a host of reasons, one of them being the fact that healthy T levels help us build lean muscle. It usually means having wine over beer – although when I have beer I keep it to a max of two a day.
Beer is not only estrogenous (raises estrogen in men), but packed full of empty calories that will turn to fat and take away from our lean gains.2.
Train on the weekends or at lunch.Yes, the weekends are your time to unwind, take your kids to their sports, and watch football. That might mean lifting at lunch, in the morning before work, or immediately after work (never go home after work, always go straight to the gym). Try new things to create an evolved you.Gaining Muscle After 40It is possible to gain muscle after the age of 40.
He’s a former 9-5er turned entrepreneur, a former scrawny amateur boxer turned muscular published fitness author. They are also universally lazy and spend all free time parked in front of the TV, playing video games or surfing the internet. I believe that I can be just as strong but the condition of my joints won’t allow me to bench press 300 lbs anymore. I did my fair share of high intensity interval training on the stairmaster and rowing machine which could have contributed towards the lean look.Ten years ago I did a stint as a stevedore and I put on a lot more mass back then, probably also put my back out catching heavy boxes thrown at me from a higher point.
I dropped a lot of weight when training but now that I’m back on the couch and eating plenty my weight remains constant. We’ll figure out a schedule for training (keep it minimal, quick, but focus on muscle), and a nutrition plan that will get your hormones back working right. People need to push themselves and not set a limit on their workout just because they are older unless it is for medical reasons. Those who are willing to put in all the effort generally reap the reward of their hard work.
I took your advice about eggs and bacon- had cholesterol done recently and it was as low as its ever been. I’ve definitely lost some mass in arms and chest but I now move and feel better than I have in many years.
I got back into my MMA, maintaining half the weights sessions and stopped deadlifting and squatting which my lower back could no longer tolerate.
I do still lift heavy and have since incorporated Calisthenics which, in my eyes, is the older mans friend!!!
My issue is the little bit of fat gain round the mid section, never really had to deal with it before now. I train with the same intensity, albeit slightly different training now but age does mess with the fat gain!



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