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Anonymous
Sup /fit/,

I finally questioned myself, "Why exercise and cut calories?". Say your body needs 1800 calories everday, and you eat only 1500 calories. Added exercising, that lowers your total calorie intake to 1100, isn't lowering your calorie intake too low actually bad for you? So to compensate you eat even more?
>> Anonymous
You need a defecit of -1000 under your BMR to lose 2lb a week. Usually gained from exercise and diet. The further you go under a deficit the more muscle to fat you lose, i.e.

2lb a week its around 5% muscle
3lb a week its around 15% muscle
4lb a week its around 33% muscle

Not exact figures, but you get the idea.
>> Anonymous
So why exercise? To maintain muscle? And when you lose fat, you DO lose some muscle mass along?
>> Anonymous
>>163765
Strength train to maintain muscle definition. Losing weight always entails losing some muscle, but strength training keeps the ratio of muscle to fat high.
>> Anonymous
So running has no real exact effect on fat loss?
>> Anonymous
>>163781
what are you talking about ? ofc running will make you lose fat
>> Anonymous
Well i'm confusing myself, I thought running burns only calories unless you run for a extended period of time where it will take energy directly from the fat storage.
>> Anonymous
>>163792

Its estimated that in 20 mins of cardio you switch from using glycogen to fat as an energy source hence the "oh fuck i feel tired" syndrome around that point since its a less effective source of fuel. Running will help you lose fat, as will other cardio exercises. If you go into a diet thinking "hmm, i'll just switch what i eat and sit on my ass all day", you will spend double the time, or even longer trying to lose the same amount of weight as you would if you had bothered to exercise.

Having said that, i do HIIT now and been getting great results, so the above is irrelevant if you are doing HIIT rather than long, low impact cardio sessions.
>> Anonymous
Ok to clarify, if I don't run enough to switch my body's energy supply from glycogen to fat I would just be burning calories? So if I do just that kind of running I would be burning calories and maintaining muscles? Since exercising and dieting cuts calories, it's best if I don't overdue it or I'll be using muscle as a energy source? If someone is already cutting 1000 calories from dieting is exercising still recommended since that would increase the amount of calories used and him becoming possibly calorie deficit?

Can you explain HIIT? I thought our bodies used glucose as a energy source or glycogen is basically the same thing? Also, carbs are a energy source that can also be used for quick jolts such as sprinting?
>> Anonymous
>>163891

HIIT works differently than you think:

http://en.wikipedia.org/wiki/High-intensity_interval_training

Google it aswell, several websites giving info about it. Just finished 15 mins on elliptical and totally fucked. Sure beats spending an hour doing the same thing, also...prepare to sweat.
>> Anonymous
The sad fact is that no one really knows how the body works as a whole. All of these people who are so sure that they are right are only repeating something they read or something that happened to work well enough for them.

Some studies show that HIIT causes much more fatloss compared to low intensity cardio. Again no one really knows why exactly, but they try to guess anyway.
>> deleted
im #4 right now... Daaamn gatta work on my chest muscles!!!
>> Anonymous
>>163895

They are guessing it is due to more chemicals being produced from high intensity cardio, resulting in better breakdown of fat. But yea, even the doctors who were doing the studies said they dont know exactly how it is working, they only know that it is.
>> Anonymous
HIIT is jogging and then sprinting and then jogging and rinse and repeat?
>> Anonymous
>>163915

Clever you.
>> Anonymous
how long should the sprinting be?
>> Trevor !!qsVpFXaydzm
>>163915
Apparently, cardio does nothing.
http://www.liahalsall.com/2007/11/truth-about-cardio-just-dont-do-it_05.html
>> deleted
>>163813
45 minutes to be correct
Glycogen is a storage of glucose in your muscles (a large dose of it is also located in you liver)
AFTER 45 minutes of workout your fats start to break down to "fat acids" (that is a litteral tranclation, donno how american medics call them), those fat acids go to your mucles and are used as primary sourse of energy.

Note: CARNITINE (L-CARNITINE) is transporting those "fat acids" into your muscles. This product is used to build muscles (more energy is being transported to them = more muscle power)

DO NOT CONFUSE THIS with CREATINE that shit has a totaly different effect, and i do not approve of it...

Conclusion: to loose weight your cardio HAS to be LONGER then 45 minutes. You can also help your body by taking L-Carnitine.
>> Anonymous
>>163931

Apparantly, you're a retard.
>> Anonymous
>>163930
4 mins warm-up, 10 mins of 30 secs jog and 30 secs sprint, 4 mins cool-down
>> Anonymous
Ok to clarfy my original quesiton : If someone is cutting calories by 1000 and they normally need 2000 is it still good to exercise? Even if that leads the amount of calories more then 1000.
>> Anonymous
There should be a female version of that pic.
>> Anonymous
>>163945
no, no need to exercise
>> Anonymous
>>163949
I want to see boobies grow.
>> Anonymous
>>163931
2/10

For the effort.
>> The Dark One !UYklPQPVhw
Take it from me, just cutting calories doesn't always help.

I stopped exercising for a couple weeks (extremely hectic times, no time to exercise) and I gained a few pounds of fat. I stuck to my low-calorie diet, too (2000-2500 calories a day, when I supposedly burn off 3500 calories a day).

I didn't stop moving (work kept me going like crazy).
>> Anonymous
>>163949
Should, but never will. Women don't have the discipline it takes to pull off something like that.

"I'VE BEEN DOING CARDIO (light walking) FOR 3 HOURS NOW AND I'M STILL FAT!"
>> Anonymous
>>164213

Well that accounts for about 95% of women, there is a small minority of women i seen who actually have the balls (pun) to do it properly. I blame all these shitty womens magazines for mis-information.

Read one today, this is what made me smile:

"LOSE 3LB IN 2 DAYS!!!"

WAT?
>> Anonymous
>>163764
Well, that didn't happen to me after my weightloss. I lost a shitload of weight when I started taking adderall. It ended up being about 13 pounds in the first week; up to 22 pounds a month later. I no doubt lost some muscle, but I'm SURE it wasn't like 50%+ muscle. I was a little weak for those first 2 weeks, but now I'm just about as strong as I used to be. I was about 13% body fat before, now I'm about 6-7%. Maybe I didn't lose much because my athletics and workout schedule didn't change at all. I just ate a whole lot less.
>> Anonymous
sorry to go off topic slightly, but can anyone give me links to more pics like OP's?

its inspiring shit.
>> Anonymous
>>163761
is there a hi-res version of this pic?
thnk youse