Tried and tested ways to burn fat

[The Ouzo]

That’s not bad. 
I downloaded the app and tracked my food and snacks today. (And I snacked a lot today) 1780 calories

lets add some margin for inaccuracies and call it 2000 calories, the app says I should be at 3000 in order to lose the weight I want to

[ACE Cycles]

12 minutes ago, BaGearA said:

it doesn't necessarily , the key word here is AFTER

 

i.e. go ahead and do the 2hr session , but after do the 30 min HIIT and you see massive numbers in the calories burned 

Are you saying 2hr Z2 followed by 30mins HIIT?

 

Morne and I are discussing 1hr Z2 VS 30mins HIIT

[Jewbacca]

HIIT weight/movement/gymnastics will shed you way faster than your 1 hour in zone 2.

If you want to lose weight, cardio is junk. 

 

[ACE Cycles]

14 minutes ago, Jewbacca said:

HIIT weight/movement/gymnastics will shed you way faster than your 1 hour in zone 2.

If you want to lose weight, cardio is junk. 

 

Maybe you're right, but you can do 2hrs of Z2 every single day without risk of injury and without depleting your glycogen reserves... 

[Eldron]

As always it isn't binary: https://www.google.com/amp/s/www.today.com/today/amp/tdna228446

Best way to lose weight is to combine them...like the pros do 🙂

 

Edited January 6, 2022 by Eldron

[ACE Cycles]

3 minutes ago, Eldron said:

As always it isn't binary: https://www.google.com/amp/s/www.today.com/today/amp/tdna228446

Best way to lose weight is to combine them...like the pros do 🙂

 

Firstly, the pros don't have weight to lose 😜

 

As the article says, it depends on each individuals fitness goals and there are benefits to both HIIT and Z2

[Eldron]

3 minutes ago, ACE Cycles said:

Firstly, the pros don't have weight to lose 😜

 

As the article says, it depends on each individuals fitness goals and there are benefits to both HIIT and Z2

They do. Every spring. 

Pro riders will combine them in different ratios depending on the time of year. So should we.

[ACE Cycles]

9 minutes ago, Eldron said:

They do. Every spring. 

Pro riders will combine them in different ratios depending on the time of year. So should we.

How many HIIT sessions would a pro do in a week? 

[Eldron]

2 minutes ago, ACE Cycles said:

How many HIIT sessions would a pro do in a week? 

Depends on which phase of periodisation they're in. Less in the off-season and after big races. More in the build up to big races I would guess (I'm not a coach).

Paging Mr. Wakefield....

[ACE Cycles]

13 minutes ago, Eldron said:

Depends on which phase of periodisation they're in. Less in the off-season and after big races. More in the build up to big races I would guess (I'm not a coach).

Paging Mr. Wakefield....

I'm guessing that it's max 3 sessions a week. 

[lechatnoir]

21 hours ago, madmarc said:

All this calorie counting and measuring foods just takes too much time and is confusing.

<snip>

yes, and no... I did it for 2 weeks and was fastidious about it, but once I knew what was in stuff, it became easy just by selecting the right things and being mindful of portion control. i was unsuccessful at both of those until i saw the numbers.

[Steady Spin]

Don't get caught out with "low fat" or "fat free" foods. Compare the sugar and calories. 

Had a shock when we compared mayonnaise. Almost double the amount the amount compared to the regular stuff.  

[Jbr]

45 minutes ago, lechatnoir said:

yes, and no... I did it for 2 weeks and was fastidious about it, but once I knew what was in stuff, it became easy just by selecting the right things and being mindful of portion control. i was unsuccessful at both of those until i saw the numbers.

with my fitness pal it's quick and easy, everything is in there.

[Ispeed_V]

Simple method is to ensure calorie intake is less than calories burned on a daily/weekly basis.

[JayLow]

A lot of this stuff is fortunately/unfortunately genetic, but a handful of principles have solid scientific backing. Have a look at these guys' work: https://thegrowtheq.com/nailing-the-basics-is-simple-not-easy-the-growth-equation-manifesto/

Calorie counting is a massive hassle and in the majority of cases it's neither sustainable nor effective. Usable calories in food differs from what's on the packaging (so how accurately can you count calories in?) and calorie burn measurements not done in a lab tend to be inaccurate enough to have limited usefulness (so how accurately can you determine calories out?). Every person's body uses food (slightly) differently, not to mention the emotional limitations to food discipline. The best diet is the one you can stick to that has appropriate portion control in terms of macronutrients (protein, fat, carbs) minimizes sugar (steady blood sugar levels), and focusses on nutritious foods (non-processed). There is a lot of noise out there. 

In terms of using fat as fuel, I've tried the Maffetone method with some success - it takes a LONG time to train the body to default to fat and not sugar (i.e. to stay in the aerobic zone despite going faster)
https://lifeonthemafmethod.wordpress.com/what-is-maf-training/
https://philmaffetone.com/what-is-maf/

Hope this helps!

Edited January 7, 2022 by JayLow
clarification

[Eldron]

14 minutes ago, JayLow said:

In terms of using fat as fuel, I've tried the Maffetone method with some success - it takes a LONG time to train the body to default to fat and not sugar.
https://lifeonthemafmethod.wordpress.com/what-is-maf-training/
https://philmaffetone.com/what-is-maf/

Hope this helps!

That isn't how the body works. You can only use fat as an energy source at low intensity - as you raise the intensity the body uses more and more carbs.

You can shift the carb curve a little to the right but the overall shape of the graph stays the same.