re: Study of Biggest Losers finds that the body wants and will fight to be Fat

No. They didn't, but three hours of intense exercise per day isn't realistic for simple maintenance.

Darwin.

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Also, HIIT is a great workout to see performance benefits, but not actually the best thing for burning fat. When you get into your intense portion of the workout, your metabolism rises to a level that cannot be sustained properly with just burning fat. You start to dip into you sugar supply, hence the need for endurance athletes to take in carbs before a race, so that they can perform at higher levels and still have an energy supply. Whereas if you continually operate at a lower metabolic rate (heart rate zone training), you can feed your energy needs from body fat longer. A lot of endurance athletes train in two zones, really slow to hit that low metabolic rate, and beyond race pace (HIIT) to increase performance. Everything else just doesn't provide that much benefit other than during a race.

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LINK

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f your goal is to lose body fat, I'd instruct you to do cardio and monitor your diet before I'd ever suggest lifting weights and monitoring your diet.

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That is an excellent recipe to lose a significant amount of muscle as well. Heavy resistant training during a calorie deficit will help to preserve lean muscle mass. A calorie deficit coupled with just cardio will result in fat and lean muscle loss.

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Also, HIIT is a great workout to see performance benefits, but not actually the best thing for burning fat

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Study after study shows otherwise.

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You want a study and scientific evidence? frick YOU, I have blood and scars, there is your scientific evidence"

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Tinkerers innovate (read about the methods of Thomas Edison), science validates (often times with a significant time lag)...

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(5) Theory comes out of practice, rather than practice coming out of theory. Ex post facto histories, Taleb says, often work the story around to something that looks more sensible, but his claim is that in many fields, “tinkering” has led to more breakthroughs than attempts to lay down new theory. His reference is to this book, which I haven’t read, but is now on my list.

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I'm not arguing that it's not beneficial. But some like to believe that if you lift weights, there's no need for cardio. Just lift more and it will burn more fat than if you went for a run with that time. I don't buy into that. If your goal is to lose body fat, I'd instruct you to do cardio and monitor your diet before I'd ever suggest lifting weights and monitoring your diet. Again, that would be purely about losing weight, not getting into shape in general. I'd still be working out if I had the time, but my current fitness goals just don't give me the time. Also, HIIT is a great workout to see performance benefits, but not actually the best thing for burning fat. When you get into your intense portion of the workout, your metabolism rises to a level that cannot be sustained properly with just burning fat. You start to dip into you sugar supply, hence the need for endurance athletes to take in carbs before a race, so that they can perform at higher levels and still have an energy supply. Whereas if you continually operate at a lower metabolic rate (heart rate zone training), you can feed your energy needs from body fat longer. A lot of endurance athletes train in two zones, really slow to hit that low metabolic rate, and beyond race pace (HIIT) to increase performance. Everything else just doesn't provide that much benefit other than during a race.

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Stop dude. just stop. the whole heart training zone is complete bullshite. been proven by a thousand studies. HiiT is much better for body comp changes and is much much more efficient at burning fat than long distance running.

If you enjoy long distance running thats fine. But its not good for your body long term and frankly its for pussies who like being skinny fat. If you think I am just trolling on this, look around at your fellow long distance runners, how many look half way decent? How many are what you would consider alpha in real life? Very very few, most are timid and are the types that when fight or flight kicks in, they choose flight every time. They are pussies. Not saying you are but the law of averages works in my favor on this one. Frankly though you should do what makes you happy and keeps you moving. IF you like running, run but realize its limitations and the inefficiencies with doing so.


You will not build a good physique nor be strong by running long distance. You will be wasting time on an inefficient exercise. Realize that although we are the best animal in the history of the world at running long distance, we evolved sprinting and killing food. Eating large meals and then going long times without really eating and only snacking on berries and the such. Again we put forth 100% effort, ate like a king and rested for long periods without eating. Sound familiar?

Its a fitness myth that you need to run to lose. Its calories in vs calories out. If you think lifting doesn't do anything for the heart, come do a 20 rep widowmaker squat set with me. or go do the crossfit workout called fran where you are doing thrusters as fast as possible.

and I love you bring up endurance athletes and how they train and how they burn fat. Most have very little muscle and as stated are skinny fat. They have higher bf% than bodybuilders and sprinters and less muscle mass.

WHY IN GODS GREEN EARTH WOULD YOU WANT TO TRAIN TO LOOK LIKE THEM? They look like shite.

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Why would anyone want to lose weight and not maintain lean muscle mass??

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I'm not intending to lose any muscle mass. But my current goal is to complete an Ironman one day. I realize that's actually probably not great for maintaining muscle mass, but I'm also not arguing that someone looking to lose body fat go so far as to run 10 miles a day and lose muscle mass. If you train at a lower intensity, you can burn fat and not eat into your protein supply. My legs are 100% getting more muscular during my current training even though I'm doing a lot of endurance work. I may bulk up even faster drinking protein drinks and spending all my time in a squat rack, but I would not burn fat as quickly.

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But its not good for your body long term and frankly its for pussies who like being skinny fat

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Wow, you live up to the meathead douche stereotype.

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Its a fitness myth that you need to run to lose. Its calories in vs calories out.

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No shite you don't have to run. No shite it's calories in vs calories out. I'm talking about the efficiency of getting those calories out.

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They have higher bf% than bodybuilders

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Because a body builder is explicitly trying to limit body fat to show off muscle. A body builder may have 5% body fat. Doesn't mean he is "healthier" than someone with 10% body fat. I will admit extreme endurance is not going to be the healthiest activity. But don't compare what a body builder does to the average joe at the gym to say that it's a fact that working out burns more fat.

You linked two running websites and zero studies, yet discount his post for linking simply shredded?

HIIT vs long distance for muscle retention and fat loss isn't really up for debate anymore, not even mentioning efficiency

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All the more reason why cardio PLUS weight training are so important to losing and maintaining weight loss. I am shocked by the biggest loser contestants metabolism so being slower at the end of the contest because these folks are hitting the weights pretty hard. It's just always been common knowledge that weight training increases the body's metabolism at rest because of the repair that takes place to the muscle tissue

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Take in caloric deficit.
Lose weight.
Require less calories, decreased metabolism.
Take in caloric deficit
Rinse.. repeat..
Lethargy sets in due to decrease in metabolic activity.. decreasing metabolic activities further.

It's why extended dieting is hard and you have to increase your calories slowly after doing it