- Tim wrote:
- To get ripped, the usual thing is the need to loose the fat you have in order to get a lower body fat percentage. Diet and Exercise are the best way to do it. Assuming your diet is clean, the next step is exercise.
To maximise loosing fat you want to keep your heart at 50%-60% of its Max (below the Cardio limit!!) For as long as possible. Circuit trading is better at raising your heart rate AND sustaining it at the raised level for a longer period of time.
Conventional training will give peeks and troughs, thus lowering fat burning potential.
It’s a very common misconception.
Elevated heart rate and cardiovascular activity (that is, activity of the internal body not the person) are two mutually exclusive things.
Short explanation of what “cardio” is when compared to non-cardio:
• During aerobic activity, heart rate increases, stroke volume increases, and cardiac output greatly increases. Oxygen extraction increases, peripheral vascular resistance drops, and blood pressure changes with a rise in systolic and a drop in diastolic.
• At the other end of the spectrum is isometric exercise, which results in heart rate increase, but stroke volume remains the same due to increases in vascular resistance, and cardiac output rises only a bit. Both systolic and diastolic pressure rise. Oxygen extraction increases only a bit.
(!) Important to notice that at non-cardio exercises oxygen extraction increases at an insignificant amount.
The reason I want to make this clear is the newly “fashioned” rubbish of the so called “after burner affect” which has been taken completely out of proportion by people who never read a case study in their lives and probably know as much science as a termite.
It does exist and it does burn calories up to a certain amount but per a normal workout where you would burn 200-500 calories on average the added “after burn” affect is measured by an added 20-30 calories with NO affect for the remaining 24 hours or rubbish of that sort.
There is a big difference between the two methods of increasing heart rate. I would classify aerobic activity here as cardio, and isometric anaerobic activity here as non-cardio.
(!) Resistance training is somewhere in the middle, depending on whether you are doing high rep low weight or low weights with high reps.
Here we face a question, assuming someone is being threatened by a gun and immediately his heart rate jumps through the roof – is it cardio?
Now, assuming he is being held at gun point for 20 minutes and throughout this entire time his heart rate is at 80% above its normal rate – does that mean that he did cardio for 20 minutes?
The answer is – no.
There was no aerobic activity since no muscles had to be “fuelled” by fast-rate oxygenation!
For that reason, while it is “possible” in theory to do cardio if you do body weight exercises such as Push-ups and Pull-ups etc. in practicality you’ll have to do them at a rate that is more or less 40-50 per minute for an average grown male and take no rest for at least 20 minutes (since fat and sugar burning starts roughly 8 minutes within the activity and at ~60-80% max heart rate.
Simple mathematics will show you that you’ll have to do… roughly 1000 to 2000 pull-ups within that given time in order for it to be considered proper cardio.
Needless to point out – this is hardly realistic or sensible to consider.
Despite what people believe, want to believe, think they know or have opinions on – real proper cardio is limited to very few “activities” and can only be validated by the measurement of oxygen intake per speed and difficulty level.
Now, since most of us are not interested in making it into a profession, suffice here to say that you should reach full “cardiac” capacity as long as you stick to these exercises and the “signs”.
• Riding a bicycle
• Riding a stationary bicycle (preferred)
• Skipping rope
(!) If you are in terrible shape walking will be a good choice but if you’re in decent shape, young, healthy and thin walking is likely to do precisely – nothing!
(These are not the scientific methods, yes!? These are simple ways a common person can “validate” that he did indeed reach – cardio)
• Sweat appears several minutes into the activity and remains throughout the activity
• Measured heart rate is at 50-80% max rate (220-age~)
• You “feel” that you are close to “losing your breath” while still being able to conduct a decent verbal conversation (if you can’t, it’s a bad sign that your physical activity surpasses your current ability to oxygenate your blood at its current circular rate)
You could also do something in the form of the ‘insanity’ but scientifically speaking if you want to limit the amount of time you spend doing it and maximize your results you are better off choosing one of the above exercises
Reasons that I could think of why circuit training can be effective:
Assuming you don’t add weight (rucksack, weight-vest, weight plates) and only do the exercises a-la-natural than adding more volume (something circuit training should do) will indeed build more muscle.
(Without going into the subject of fatigue)
So, yes, that can be one example, again, assuming you have a thing for body weight training only.
By the way, regarding your comment…
There is simply no correlation between getting “yoked” by losing body fat percentage and building further muscle mass.
According to several people here, circuit training is better for building muscle. Hence my question – how so?
So far I haven’t seen any logical reason.
That is not to say there isn’t one, it’s just hasn’t been presented but losing fat is not one of them.