Burning Fat?

[nafula]

So, I got one of those scales that measures your body fat percentage. Apparently I'm "overfat" at 34% body fat. But my BMI is 20.8. So I'm not sure if its giving me an accurate reading or not.

Either way, I would like to burn some fat. I definitely have more than I need. So what's the best way to burn fat without going to a gym. Currently I'm doing 50 minute rides on the trainer about 4 times a week.

[alpinerabbit]

As soon as you can go outside you just double, triple the time and there you have your fat burning....

[mimitabby]

we bought one of those scales too. My husband came up with zero percent body fat. Since he carries about 20 lbs of fat around his torso, we quickly decided that it doesn't work well.
He does have legs which are very very fit from riding. but you are not getting an accurate body fat percentage from those things. they take the path of least resistance from one foot to the other, bypassing your torso, chest, arms, neck.
in short, an inaccurate reading unless your legs' body fat is the same as the rest of your body.

[RoadRaven]

Call me stupid... but how do a set of scales ... which you stand on right? ... how does a set of scales measure your body fat?

I have not seen these scales over here - they sound kinda scarey, and kinda hokum

[crazycanuck]

RR..I've seen them here..:eek: I decided it could stay on the store shelf simply because of the price!!!

C

[Bad JuJu]

I work out like a demon, but have finally figured out that to really lose fat, you have to --here it comes-- change your eating habits.:eek: Which I'm just now in the midst of doing, or at least attempting to do. It's a mighty struggle, but I think it's do-able. Stay tuned for updates.

[beetle]

There is an exercise intensity that is called the fat burning zone (which is at about 50% HRmax) where most of the energy your body uses comes from fat rather than carbs. HOWEVER exercising at a slightly higher intensity and modifying eating habits (as Bad Juju said) will have better long term results and improve your CV fitness at the same time BECAUSE though the proportion of fat burnt is less the overall calories burnt is more and at the end of a higher intensity session you will have burnt more calories and hence fat. But you have to then make sure you don't ruin the effort by eating lots of unsuitable food afterwards.

I also don't have those scales as they seem grossly expensive for a fairly inaccurate result.

[colby]

A friend of mine had her body fat % rated at the gym, and asked about the scales (since I said I had one). They said the bathroom scales measure fat biased to your lower body (like someone said, the path of least resistance), while the calipers method they did on her is biased toward your upper body. If you carry more fat in your lower body, that could explain the readings. The only truly accurate way is by displacement, which is a little more difficult to do at home, unless you have a very accurate pool :)

They work by sending an electrical signal through your body, so I'm assuming the signal will get dampened differently by fat than by muscle or bone, and the scale can measure the difference... or something. It measures your weight first and asks for your height, so it must have some intelligence.

Those Ironman scales that measure everything under the sun... whew!

[Mr. Bloom]

This was a topic of discussion here recently....I think the feedback was that these scales are influenced by:

skin thickness on feet
hydration of body
temperature


I guess, it may be accurate in it's trend for an individual, but not determining actual body fat %...

[han-grrl]

Most measuring devices that can be purchased have a HUGE error associated with them. one of the most accurate ways to get your body fat measured is at a facility that does underwater weighing.

as for fat burning zones - this is a bit of a misnomer. although you burn a higher percentage of fat at this zone, the total number of calories are low. but this is a good place for someone to start out at if they haven't exercised before.

and finally, both good exercise and eating habits are necessary to reduce body fat. by good eating habits i not only mean eating healthy, but also removing those foods you may have intolerances to. this needs to be diagnosed by a dietician.

my few cents

Han

[Raindrop]

Those scales measure fat based on electrical impedence and are notoriously incorrect, but then caliper measurements can also be incorrect based on the experience of the person doing the measuring.

I have clients that own these scales and what I tell them is that 1st, they should always weigh themselves at the same time of day, under (ideally) the same conditions,(ie. mornings, before eating or drinking, after going to the bathroom). And, having told them that, I suggest that they don't fixate on the actual percentage number, but look for a downward trend if they are looking to lower their bodyfat.

As far as lowering that bodyfat, diet is the key factor, followed by exercise. Formerly sedentary people should start at the lower end. But for those people used to exercise, working at the higher ends (not anaerobic, except occasionally) will burn more calories overall during the exercise itself, and higher end intensities provide and "afterburn" where the body uses calories to replenish glycogen stores, repair muscle tears etc.

Fixating on using fat as a substrate (ie. working at the lower heart rates) is good for new exercisers or those coming back from an injury or illness, but I often tell my clients, that when you're lying on the couch eating Doritos, your body is using fat as a substrate.;)

[missymaya]

I actually have a question related to this subject: I want to lose between 5-6 lbs and its gotten quite difficult. I ride 5-6 days a week and eat fairly healthy, but those soft spots just wont leave! Any suggestions?

[Eden]

As far as lowering that bodyfat, diet is the key factor, followed by exercise. Formerly sedentary people should start at the lower end. But for those people used to exercise, working at the higher ends (not anaerobic, except occasionally) will burn more calories overall during the exercise itself, and higher end intensities provide and "afterburn" where the body uses calories to replenish glycogen stores, repair muscle tears etc.

Fixating on using fat as a substrate (ie. working at the lower heart rates) is good for new exercisers or those coming back from an injury or illness, but I often tell my clients, that when you're lying on the couch eating Doritos, your body is using fat as a substrate.;)

I'm trying to understand this a bit more too - from what I get the lower intensity exercise = more fat burning is true, but you do have to take it with some caveats. When you train at low intensities you are training your body to become more efficient, so you can't do all of your workouts in base, you do have to keep ramping your training up and this is good - you want your body to become more efficient at burning fat so that it does not have to draw on its supply of ready carbohydrates as early into your workout - therefore you will be able to go longer/harder before you deplete yourself (bonk). Since even if you can get calories during your workout you can only replenish at a certain rate and that rate does fall behind your usage once you are working hard it is desirable to become as efficient as possible at burning fat stores for energy.

So it makes sense in the long run to me that you would want to get a good base in so that you are an efficient fat burner - it would take more time and more dedication to your workouts, but long term it would be better? I have definitely noticed that as I have grown my base I am no longer ravenously hungry even after moderate/moderately intense rides, which is also good as I'm not tempted to over eat after working out.

I am guessing that this does not work if your workout time is very limited since you'll never have enough time to build that base?

[han-grrl]

for those looking to lose those 5 lbs - those are the HARDEST to lose. it really means looking very carefully at food. it means NO JUNK no exceptions. exercise is not usually the problem at this point.

also, our bodies have a weight they "like" to be at. so if you re having trouble losing wieght, it could be that your body is happy where it is. the important thing is to keep healthy habits.

[Raindrop]

you want your body to become more efficient at burning fat so that it does not have to draw on its supply of ready carbohydrates as early into your workout - therefore you will be able to go longer/harder before you deplete yourself (bonk). Since even if you can get calories during your workout you can only replenish at a certain rate and that rate does fall behind your usage once you are working hard it is desirable to become as efficient as possible at burning fat stores for energy.

You're competely right about wanting to build your aerobic base and that is where there is some confusion about staying in the low heart rate area (60% - 70%) and that to wander into the 70%-80% is detrimental to that end. Working at a level that allows you to stay conversational (not long conversations, but able to talk) will result in your body adapting by increasing the mitochondria which are the powerhouse cells in your body. These cells use oxygen to create ATP (energy). Your body always draws on it's carbohydate stores to produce energy, it's just that when working aerobically the body can create the ATP much more efficiently than it can while working anaerobically which although is still manufacturing ATP, it does it in a less efficient manner (lactic acid).

So, developing an aerobic base is vital for endurance athletes, because it allows them to use their available carbohydrates and fat more efficiently. However, you will always be using carbohydrates in either case (aerobic or anaerobic because there have to be carbohydrates available to convert fat to ATP. That's why the saying "Fat burns in a carbohydrate flame" came to be.

Still, it's good to train all energy pathways, so some higher end work is important too.

[Tuckervill]

I'm completely confused, but find this conversation so relevant to what I'm going through right now.

I'm working out 3 times a week at a gym (a college class). I do 45 minutes walking on a treadmill, keeping my heart rate between 120 and 140. I'm 45 and weigh 197. I've been waiting for the weather to get better so I can ride on the off days, so after that happens this may all be moot. I never intend to race--I just want to lose weight and be healthy and able to ride as much as is fun.

My weight loss is really slow. I've lost 10 lbs since Christmas. I'd like to see it increase a little. I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen

[VeloChick]

I'm working out 3 times a week at a gym (a college class). I do 45 minutes walking on a treadmill, keeping my heart rate between 120 and 140. I'm 45 and weigh 197. I've been waiting for the weather to get better so I can ride on the off days, so after that happens this may all be moot. I never intend to race--I just want to lose weight and be healthy and able to ride as much as is fun.

My weight loss is really slow. I've lost 10 lbs since Christmas. I'd like to see it increase a little. I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen

Hey Karen. You state that you've lost 10 lbs since Christmas. In very general terms, you can safely (read: limited muscle loss) lose about 1-2 pounds/week. It sounds as if you are right on that pace.

Given your goals, I would continue with the great job you are doing now. Then when the weather breaks, you can jump on the bike and have some more fun while the pounds fade away! :)

[HappyAnika]

I can't run on the treadmill, which would be the only way I could get my heart rate up higher...my knees won't take it.

Should I do something else and get my heart rate up--elliptical trainer, exercise bike--or just keep on walking?

Thanks!
Karen


I can run a little, but I have to be careful because of my knees. I find using the incline on the treadmill while walking at a brisk pace (3.6 - 3.9 mph) to be a great workout. It gets the heart rate up without the pounding on the knees. Do the treamills you use have an incline function?

[Tuckervill]

Oh yeah, I never thought of that! I'll try raising the incline a little on Monday. I'm sure it won't take much to get the old heart pumping!

Thanks for being so encouraging, Velochick. I'm needing it!

Karen

[Raindrop]

Tuckerville, do you also do some weight-training a few times a week? Cardio is great, but to see an even faster change in your body and to increase you metabolism, nothing beats weight-training.

[Tuckervill]

Yes, actually, I found out that the lifting that I had been doing for menopause/osteoporosis prevention is almost identical to the one posted here recently from the Citrical site (I think it was Citracal). So I do lift 3 times a week, after my cardio. I know that a lot of people don't do cardio and lifting on the same day, but I'm not power lifting. I'm doing low weight and lots of reps. Plus, it's 30 miles to the gym and I only want to drive that far 3 times a week.

When the college class is over (3 weeks), I will join the gym in my town for the weight lifting, and then ride my bike there and back x3, lift, and then ride for cardio on the off days.

Which brings me to another question:

Would it hurt if I took one day a week and lifted heavy weights with fewer reps? Would there be any point? I feel very strong and getting stronger, and I'm layered in fat, but I'd like to see a *little* bit of definition begin to develop. (I've noticed a slight curviness to my upper arm that I didn't have before--would like to see more of that!) It was just something I was considering while I was lifting one day.

Thanks for the responses!
Karen

[Raindrop]

No, it wouldn't hurt as long as you use good form. Pick a weight that will allow you to do 8-10 reps with good form.

It's been my experience that too many women spend a lot of time using the 3-5 and 8lb weights and are afraid to go heavier because they don't want to "bulk up". Although there are some women who can gain muscle easily, for most it takes a lot of effort and dedication to build "large" muscles. For most, lifting heavier results in more strength and some hypertrophy. The definition will come as you lose your body fat.

Meanwhile, muscle is very metabolically active tissue (unlike fat), so it takes a lot more calories to build and maintain muscle.

If you aren't confident with your form or how and what you should be working, a personal trainer is a great way to start. (and I'm not just saying that because I'm a personal trainer either. I've hired a trainer for myself before!)

[Tuckervill]

I went to a lot of Jazzercise classes in my 30s, where they were really good about teaching good form, to prevent lower back injuries, etc. I seem to be the only person in my gym who does her reps slow, too, maybe to a count of 4 (depends on the song that's on). Slow, controlled movement is what I was taught and so that's what I do. I don't know if that helps. I feel like I have good body awareness, and I think about my form a lot.

I'm using machines more than free weights, because I didn't want to learn a bunch of new moves just for this class. There are some days that I can barely complete the reps on any given machine, so I don't think I'm lifting too lightly. I have to keep a log, so I make a note of when it was too easy and the next time I go up.

My number one goal is consistent effort towards fitness, so I never want to do anything in one work out that will make me want to skip the next one! I'll try some heavier weights for fewer reps tomorrow and see how that works out. Thanks, Raindrop! :)

Karen

[RoadRaven]

Those scales measure fat based on electrical impedence and are notoriously incorrect

So people pay a whack of money that could be spent on bicycle bits to have an electrical charge run all round their body to tell them they may or may not have too much fat in their system?????

Isn't it cheaper to go touch an electric fence and then burn off the instant energy (and thus some of that maybe-maybe-not fat) that such an impulse would inspire?????

Call me a cynic, but sorry, I'm not convinced...

Sceptically yours, Raven

[nafula]

So people pay a whack of money that could be spent on bicycle bits to have an electrical charge run all round their body to tell them they may or may not have too much fat in their system?????


Just to clear the air:

To be honest, I needed a new scale anyways. My old one was consistenly inaccurate. So while I was at it, I got one to measure fat percentage. I did do some research on it before I bought it. I do realize its not completely accurate, but as it has been stated, it can help me to see the general trend of losing fat. I don't intend to use it to measure every day, or every other day. I figure once every two weeks, or even once a month, should be good enough.

[RoadRaven]

Hey there nafula... My participation in this thread has been a bit "tongue in cheek"

I can see the benefit of getting these scales to show a trend... I imagine though that there are people out there that would buy into these scales as being highly accurate truth-tellers and live their lives by what such a gizmo tells them... and that is what I was getting at.

In honesty, I would be interested to hear how useful these are (although I must admit i will prolly remain leery of using them myself)

:)
Rave