"The truth about six pack abs"

[why]

Originally Posted by suited

Completely wrong.

Cardio just burns calories. There's nothing magical about cardio, it's just another way of burning calories, and it's actually an incredibly inefficient way of burning calories compared to heavy weight training.

Erm, what? Weight training is pretty ****** at burning calories.

 

[likeitaloud]

Originally Posted by why

Erm, what? Weight training is pretty ****** at burning calories.

You are an idiot, it's actually a lot more efficient if done right.

 

[who8mahrice]

Weight training burns more calories when you compare calories/time, but the problem is that most people can sustain cardio activity longer than they can lift.

 

[James Bond]

Originally Posted by who8mahrice

Weight training burns more calories when you compare calories/time, but the problem is that most people can sustain cardio activity longer than they can lift.

Lifting keeps your metabolism higher longer, though.

 

[Eason]

Originally Posted by likeitaloud

You are an idiot, it's actually a lot more efficient if done right.
No he really isn't, he's right. Weight lifting is very inefficient at burning calories compared to cardio, or hybrid type training like circuits. Doing cardio also helps increase your "metabolism" by increasing the number of Type 1 muscle fibers and creating a glycogen-sparing effect.

 

[Fat-Elvis]

Weight lifting is perfectly fine for burning fat if you don't let too much time pass between sets and it keeps your heart rate up. Plus you're building muscle, and more muscle = higher metabolism.

 

[whacked]

Originally Posted by suited

Completely wrong.

Cardio just burns calories. There's nothing magical about cardio, it's just another way of burning calories, and it's actually an incredibly inefficient way of burning calories compared to heavy weight training.

Originally Posted by likeitaloud

You are an idiot, it's actually a lot more efficient if done right.

Originally Posted by James Bond

Lifting keeps your metabolism higher longer, though.

Damn bro science.

 

[James Bond]

Originally Posted by whacked

Damn bro science.

Except mine's legit science; thanks for playing.

 

[laxaj]

Maybe if kids actually would squat and deadlift instead of doing 1000 crunches.

 

[James Bond]

Originally Posted by laxaj

Maybe if kids actually would squat and deadlift instead of doing 1000 crunches.

But that's hard work!

My current plan involves two forms of deadlifts and three forms of squats. Awesome.

 

[whacked]

Originally Posted by James Bond

Except mine's legit science; thanks for playing.

What science? Care to elaborate?

Originally Posted by James Bond

Lifting keeps your metabolism higher longer, though.

If you're talking about EPOC, then I'll play

Recovery from a bout of exercise is associated with an elevation in metabolism referred to as the excess post-exercise oxygen consumption (EPOC). A number of investigators in the first half of the last century reported prolonged EPOC durations and that the EPOC was a major component of the thermic effect of activity. It was therefore thought that the EPOC was a major contributor to total daily energy expenditure and hence the maintenance of body mass. Investigations conducted over the last two or three decades have improved the experimental protocols used in the pioneering studies and therefore have more accurately characterized the EPOC. Evidence has accumulated to suggest an exponential relationship between exercise intensity and the magnitude of the EPOC for specific exercise durations. Furthermore, work at exercise intensities >or=50-60% VO2max stimulate a linear increase in EPOC as exercise duration increases. The existence of these relationships with resistance exercise at this stage remains unclear because of the limited number of studies and problems with quantification of work intensity for this type of exercise. Although the more recent studies do not support the extended EPOC durations reported by some of the pioneering investigators, it is now apparent that a prolonged EPOC (3-24 h) may result from an appropriate exercise stimulus (submaximal: >or=50 min at >or=70% VO2max; supramaximal: >or=6 min at >or=105% VO2max). However, even those studies incorporating exercise stimuli resulting in prolonged EPOC durations have identified that the EPOC comprises only 6-15% of the net total oxygen cost of the exercise. But this figure may need to be increased when studies utilizing intermittent work bouts are designed to allow the determination of rest interval EPOCs, which should logically contribute to the EPOC determined following the cessation of the last work bout. Notwithstanding the aforementioned, the earlier research optimism regarding an important role for the EPOC in weight loss is generally unfounded. This is further reinforced by acknowledging that the exercise stimuli required to promote a prolonged EPOC are unlikely to be tolerated by non-athletic individuals. The role of exercise in the maintenance of body mass is therefore predominantly mediated via the cumulative effect of the energy expenditure during the actual exercise.

LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64. Review.
http://www.ncbi.nlm.nih.gov/pubmed/17101527

- EPOC effects amount to less than 100 calories a day.

- It's not even clear whether resistance training generates longer EPOC than cardio training of similar duration.

- Running at 7mph, for example, burns calories at a much faster rate than 99% of resistance training routine.

 

[mkarim]

Originally Posted by likeitaloud

What do you guys think about it? I recently got it from a friend and I can't say it's complete ****. He doesn't recommend any pills and his diet advice is pretty decent. The exercises are also much more challenging then crunches.

Basically he emphasizes boosting RMR by working out 4-5 times a week but keeping workouts under 60 minutes. Spend most of of this time doing multi joint weight training and interval cardio, and 5-7 minutes of that workout the high resistance ab exercise since apparently you don't have to over train your abs to pop out, as long as you are under 10% body fat.

One thing that kind of bothered me is he recommended drinking non pasteurized milk..which is something I wouldn't think a licensed personal trainer would do.


I have been trying to get these for the longest time!

 

[suited]

Originally Posted by Eason

No he really isn't, he's right. Weight lifting is very inefficient at burning calories compared to cardio, or hybrid type training like circuits. Doing cardio also helps increase your "metabolism" by increasing the number of Type 1 muscle fibers and creating a glycogen-sparing effect.
Your point, which is partly incorrect, is irrelevant. The bold part is entirely incorrect, but anyways... Cardio is not required to achieve low body fat. Ever notice how all the people who you only see doing cardio have terrible or surprisingly average physiques? I've yet to see one guy who is big and lean at ANY gym who is always on cardio machines. Cardio is used to supplement a weight training program, or used excessively by people who do not know any better, and never really make any significant changes to their body. Watch the people at your gym who always do cardio, they will look the same in a year.

 

[whacked]

O RLY?

Calories burned with weight lifting, vigorous effort:
http://caloriecount.about.com/calori...ht-lifting-a19

Calories burned with running, 7mph (not very vigorous to some)
http://caloriecount.about.com/calori...d-running-a343

 

[mkarim]

Originally Posted by suited

Your point, which is partly incorrect, is irrelevant. The bold part is entirely incorrect, but anyways...

Cardio is not required to achieve low body fat. Ever notice how all the people who you only see doing cardio have terrible or surprisingly average physiques? I've yet to see one guy who is big and lean at ANY gym who is always on cardio machines.

Cardio is used to supplement a weight training program, or used excessively by people who do not know any better, and never really make any significant changes to their body.

Watch the people at your gym who always do cardio, they will look the same in a year.

OK. What's the best way to burn some fat (about 2-3 inches worth) on the abs?