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View Full Version : Which is Better (cardio question)



Shark
06-09-2004, 06:28 PM
Ok, for this question I want to assume that in each instance the person is eating clean foods, getting all their efas, and lifting well with good rest. I am not interested in the concept of being more fit or anything like that, i only want to know about the effects of each on bodyfat.

Person 1:
6'3
220 Pounds
3000 Cals a day (Cutting)
300 cals of cardio each day

Person 2:
6'3
220 Pounds
2700 Cals a day (Cutting)
No Cardio

Simple Question: Which one of these people above do you think will lose the most bodyfat while retaining the most LBM over a 10 week period?

Vido
06-09-2004, 06:34 PM
What kind of cardio?

Shark
06-09-2004, 06:59 PM
Does it really matter how you burn off the 300 cals?

ryuage
06-09-2004, 07:00 PM
are you looking for an excuse not to do cardio?

Vido
06-09-2004, 07:09 PM
Does it really matter how you burn off the 300 cals?

Yes, it does. If those 300 cals are burned during an HIIT session your metabolism will remain higher for a longer period of time AFTER you're finished the cardio, than it will if the cardio is low or moderate intensity.

Shark
06-09-2004, 10:05 PM
are you looking for an excuse not to do cardio?

Does it matter? I am interested in knowing the answer to the question.

Shark
06-09-2004, 10:06 PM
Yes, it does. If those 300 cals are burned during an HIIT session your metabolism will remain higher for a longer period of time AFTER you're finished the cardio, than it will if the cardio is low or moderate intensity.

So would you then say that the person doing HIIT cardio would be at an advantage over the person on less cals due to the enhanced metabolic benefit?

Vido
06-10-2004, 10:33 AM
So would you then say that the person doing HIIT cardio would be at an advantage over the person on less cals due to the enhanced metabolic benefit?

Definitely. As to the answer to your original question (assuming low or moderate intensity cardio) I really have no idea. I would think the cardio could tap into some fat stores, but it would also be more catabolic. However, at the same total number of calories, I don't see how you could lose both more muscle and fat over the diet-only version. This is where it confuses me.

geoffgarcia
06-10-2004, 10:40 AM
Influence of diet and exercise on skeletal muscle and visceral adipose tissue in men (http://jap.physiology.org/cgi/content/full/81/6/2445)
DO = Diet only
DA = Diet + aerobic exercise
DR = Diet + resistance training

http://jap.physiology.org/content/vol81/issue6/images/large/japp0621303.jpeg
shows VAT loss between the DA and DR groups was very close and the the DR group lost more SAT.

http://jap.physiology.org/content/vol81/issue6/images/large/japp0621304.jpeg
shows SAT mobilization is higher in the DR group compared to the DA group in abdominal regions and in fact the DR group lost more in the legs!!!

http://jap.physiology.org/cgi/content/full/81/6/2445/F10
shows relative loss between DA/DR/DO groups, again, DR comes out on top.



Mobilization of visceral and subcutaneous adipose tissue in response to energy restriction and exercise (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=7942575&dopt=Abstract)
These findings suggest that the combination of moderate energy restriction and either resistance or aerobic exercise induces significant reductions in VAT and SAT, with a preferential loss of VAT, and are thus effective means of reducing total and upper-body obesity in obese women.


Fat-free mass is maintained in women following a moderate diet and exercise program (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=8531622&dopt=Abstract)
Results suggest that moderate levels of caloric restriction, aerobic cycle exercise, and/or resistance training are equally effective in maintaining FFM while encouraging body mass loss



Publishing their findings in Medicine and Science in Sports and Exercise, Japanese researchers have shown that dieting leads to a greater reduction in visceral fat the fat that protects your internal organs [1]. Exercise has a greater impact on subcutaneous fat.

The women in the study took part in a 13-week program that combined exercise with a restricted-calorie diet. One group followed the diet, combined with 1-2 days per week of exercise. Group two made no change to their diet, but exercised 3-4 days each week.

Although both groups lost roughly the same amount of fat, the women who exercised for 3-4 days each week lost more subcutaneous fat than those who exercised only 1-2 days weekly.

In the group who exercised more frequently, 6 of every 10 pounds of fat lost came from subcutaneous fat.

In the group who exercised less frequently, less than 3 of every 10 pounds of fat lost came from subcutaneous fat.

When the results of both groups were analyzed, the researchers found a link between exercise frequency and the loss of subcutaneous fat. In other words, the more often you exercise, the more subcutaneous fat you'll lose.http://www.thefactsaboutfitness.com/research/sub.htm

ace dogg
06-10-2004, 11:08 AM
Interesting. No exercise /= no cardio, though. Got any more specific studies?