interval training (aerobic)

In article <1118320493.567462@athnrd02>,

BobPit said:

Jim

Thank you for the advice.

I do not want to sound too ignorant, but just to make sure, please tell me
what the abreviations (AT, HIIT) are, so that I can look up the correct
formulas.

"AT": "Anaerobic Threshold"
"HIIT": "High-Intensity Interval Training"

Quoted message said:

LBM = Lean Body Mass, correct?

Yes.

Quoted message said:

One more thing. Since these things are not proven, I have read myself so
many articles, most of them contradicting each other. Would you know more
references that support this theory?

[snip]

Nope. Sorry.

--
Jim Seymour | "It is wrong always, everywhere and
WARNING: The "From:" address is a | for everyone to believe anything upon
spam trap. DON'T USE IT! Use: | insufficient evidence."
[email hidden] | - W. K. Clifford, ca. 1876

In article <[email hidden]>,

(Runs With Knives) said:

In article <1118320663.944855@athnrd02>,

BobPit said:

Jim

The article tries to give a solution for combining hypertrophy (lifting
weights) with healthy cardiovascular system (steady aerobic training). And
this is valuable.

At this moment I am interested in loosing fat (and preserve muscles). Do I
still follow this advice?

"Aerobic" means "with oxygen." In other words: Fat-burning. (Fat-
burning requires oxygen.) "Anaerobic" = "without oxygen." (Burning
"quick-response" fuel -- glycogen stored in muscles and liver.) You
"do the math." 🙂

How do you make the jump from 'with oxygen' to 'fat burning'. Are you
aware of what occurs during the aerobic process of producing ATP?

--
Keith

HIIT is superior to loosing fat (compared to steady aerobic) because it
increases the metabolism, right?

Hm, but weight lifting also increases metabolism.

So, what if I use some steady (or GXP) aerobic, for health. Plus weight
lifting wich increases the metabolism.

The trick will be the diet.

For mass I will need:
1) Aerobic: 1 session per week.
2) weights: regular work outs.
3) diet: high protein, high calorie

For fat loss I will need:
1) Aerobic: 1-3 sessions per week.
2) weights: regular work outs.
3) diet: high protein, low calorie

What do you think?

Bob

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,

(Runs With Knives) said:

In article <1118320663.944855@athnrd02>,

BobPit said:

Jim

The article tries to give a solution for combining hypertrophy (lifting
weights) with healthy cardiovascular system (steady aerobic training). And
this is valuable.

At this moment I am interested in loosing fat (and preserve muscles). Do I
still follow this advice?

"Aerobic" means "with oxygen." In other words: Fat-burning. (Fat-
burning requires oxygen.) "Anaerobic" = "without oxygen." (Burning
"quick-response" fuel -- glycogen stored in muscles and liver.) You
"do the math." 🙂

How do you make the jump from 'with oxygen' to 'fat burning'.

Isn't the conversion of fatty acids to energy an aerobic process?

(Conversely: Isn't the conversion of glycogen to energy an anaerobic
process?)

Quoted message said:

Are you
aware of what occurs during the aerobic process of producing ATP?

No, but I'd be happy to be enlightened.

--
Jim Seymour | "It is wrong always, everywhere and
WARNING: The "From:" address is a | for everyone to believe anything upon
spam trap. DON'T USE IT! Use: | insufficient evidence."
[email hidden] | - W. K. Clifford, ca. 1876

Runs With Knives said:

Quoted message said:

How do you make the jump from 'with oxygen' to 'fat burning'.

Isn't the conversion of fatty acids to energy an aerobic process?

Yes (but it's not just as simple as that)

Quoted message said:

(Conversely: Isn't the conversion of glycogen to energy an anaerobic
process?)

Not always.

Quoted message said:

Quoted message said:

aware of what occurs during the aerobic process of producing ATP?

No, but I'd be happy to be enlightened.

Read the FAQ.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

BobPit said:

After bulking enough, I want to go into a quick cutting phase (loose 1-2
kgrs of fat, 3-4 cm from my waist). What is the best way?

Last year I tried interval training and I loved it (I had combined it with
some boxing training, hitting the bag). But I stopped it after 5-6 days
because I had lost 2-3 cm from the waist, but also 1-2 cm from the chest. I
had prefered to keep the mass.

My instructor says that regular aerobic is better to loose fat, because it
preserves the muscle much more.

It's LOSE, dammit !!! LOSE!!!

If you're not *LOSING* strength, then you're on the right track. If you are
really *LoSING* several pounds of real mass (not just water) after a few
days, you're doing something wrong. But it's possible to drop some water, and
that may result in the "lean" measurements dropping as well. No big deal. Just
approach it gradually, maintain strength on your core lifts and you'll be OK.
You're not going to lose a ton of muscle tissue by doing what is actually a
very moderate aerobic regimen.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

In article <[email hidden]>,

(Runs With Knives) said:

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,

(Runs With Knives) said:

In article <1118320663.944855@athnrd02>,
"BobPit" <[email hidden]> writes:
> Jim
>
> The article tries to give a solution for combining hypertrophy (lifting
> weights) with healthy cardiovascular system (steady aerobic training).
> And
> this is valuable.
>
> At this moment I am interested in loosing fat (and preserve muscles).
> Do I
> still follow this advice?

"Aerobic" means "with oxygen." In other words: Fat-burning. (Fat-
burning requires oxygen.) "Anaerobic" = "without oxygen." (Burning
"quick-response" fuel -- glycogen stored in muscles and liver.) You
"do the math." 🙂

How do you make the jump from 'with oxygen' to 'fat burning'.

Isn't the conversion of fatty acids to energy an aerobic process?

(Conversely: Isn't the conversion of glycogen to energy an anaerobic
process?)

Quoted message said:

Are you
aware of what occurs during the aerobic process of producing ATP?

No, but I'd be happy to be enlightened.

Conversion of glycogen is anaerobic, but the aerobic system doesn't
preferentially use fatty acids.

Do an internet search under 'Krebs cycle' and you'll get the idea.

Point is that the aerobic process uses carbs, fats and protein to
produce ATP. So "it depends".

($ to Lyle)

--
Keith

In article <[email hidden]>,
Hobbes <[email hidden]> writes:
[snip]

Quoted message said:

Conversion of glycogen is anaerobic, but the aerobic system doesn't
preferentially use fatty acids.

Do an internet search under 'Krebs cycle' and you'll get the idea.

So I did. Most of what turned up was much more in-depth than I'm
currently capable of grokking (requiring a knowledge of biochemistry
I don't have), but I found one I could more-or-less understand.

Quoted message said:

Point is that the aerobic process uses carbs, fats and protein to
produce ATP. So "it depends".

According to this page:

<http://www.austin.cc.tx.us/~emeyerth/krebs.htm>

The Krebs Cycle describes the last stage of turning nutrients into
ATP. Before that comes the glycosis or beta oxidation pathway
stages. It is to those two which are referred when talking about
"aerobic" and "anaerobic" energy production. Or so I understand it
thus far 🙂.

--
Jim Seymour | "It is wrong always, everywhere and
WARNING: The "From:" address is a | for everyone to believe anything upon
spam trap. DON'T USE IT! Use: | insufficient evidence."
[email hidden] | - W. K. Clifford, ca. 1876

Progress on cutting fase:
9 June 2005
Chest: 121,5 cm
Waist: 94 cm

20 June 2005
Chest: 121 cm
Waist: 92,5 cm

Recent max:
Chest: 122 cm
Waist: 94,5 cm

I consider this a success. This is the progress I was looking for.

++++++++++++++++++++++++++++++++++

Background:

On 9th of June 2005 I started the following program to looses some fat, or
better, some cm from my waist:

Regular weights workout, just as I was doing during bulking period.
30 minutes regular aerobic, 1-2 days per week.
My goal was to go to the gym every day. It turns out I workout 5-6 times
per week.

Diet:
High protein.
Reduced carbs. But do take about 20-30 gr of simple carbs (honey, dextrose
and the lactose included in the whey) before and after any kind of workout.
Keep taking creatine.
5-7 meals per day. The regular meals are about 1/2 the size I used to eat.
2 meals are just fruits.
Taxini, oat meal, wallnuts, almonts etc. In general I try to avoid meat and
eat more vegetable/fish.

I weight approximatelly 84 kgr, 173 cm height.