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Old 09-27-2010, 08:34 AM   #1
stocks
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Default Loose fat... Long run or short run?

Hi guys,

My boxing coach has said that running 5 miles plus and maintain a heart beat of 150 would be the best way to loose weight but i have heard that short runs are better. What you think?
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Old 09-27-2010, 08:43 AM   #2
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Default Re: Loose fat... Long run or short run?

It doesn't matter a ****ing thing. Short but fast runs require a lot of immediate energy, most of which will come from metabolising sugars instead of fat, but it will be replenished by burning fat if you are on a calorie deficit. Long slow runs have a lower energy requirement, which can be immediately provided by metabolising fat. What matters is that you expend energy, and that your food intake provides you with too little energy causing a need to burn body fat. Simple as that.

There is no reason to choose either, take a long run on Monday, do a few sprints on Tuesday, go out in the canoe on Wednesday, swim on Thursday, etc. Be active and watch what you eat, that's all there is to it.
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Old 09-27-2010, 09:00 AM   #3
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Default Re: Loose fat... Long run or short run?

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Hi guys,

My boxing coach has said that running 5 miles plus and maintain a heart beat of 150 would be the best way to loose weight but i have heard that short runs are better. What you think?
So he didn't even mention the main thing when trying to lose body fat... nutrition? It's as simple as calories in vs calories out.
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Old 09-27-2010, 10:18 AM   #4
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Default Re: Loose fat... Long run or short run?

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So he didn't even mention the main thing when trying to lose body fat... nutrition? It's as simple as calories in vs calories out.
Yea he talks alot ambout nutrition like 6 meals a day etc and what to eat, the run do is 2.7 miles and 2.2 is uphill and very steep i have been running it twice as he has told me to but thought if i run it once hard and spent 20 mins doing upper body when i got back would that be as good?
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Old 09-27-2010, 10:32 AM   #5
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Default Re: Loose fat... Long run or short run?

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It doesn't matter a ****ing thing. Short but fast runs require a lot of immediate energy, most of which will come from metabolising sugars instead of fat, but it will be replenished by burning fat if you are on a calorie deficit. Long slow runs have a lower energy requirement, which can be immediately provided by metabolising fat. What matters is that you expend energy, and that your food intake provides you with too little energy causing a need to burn body fat. Simple as that.

There is no reason to choose either, take a long run on Monday, do a few sprints on Tuesday, go out in the canoe on Wednesday, swim on Thursday, etc. Be active and watch what you eat, that's all there is to it.

well said
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Old 09-27-2010, 10:37 AM   #6
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Default Re: Loose fat... Long run or short run?

I would design a running program for cardio conditioning rather than weight loss. BOxing is a hard sport that needs a lot of energy anyway, so training hard with a specific diet, weight loss should come.
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Old 09-27-2010, 06:50 PM   #7
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Default Re: Loose fat... Long run or short run?

I prefer distance running. Done slowly, you can stay at it much longer and are going to burn more calories. Plus, you won't be as sore the next day and you can go out and do it again.

I recommend periodizing it. I'm currently doing 7 weeks of simple long slow distance running to drop some pounds and get a decent aerobic base. Then I'm going to cut the mileage and do 2 sprint workout a week, along with slow recovery runs and intervals. This is primarily going to be geared to improving my ring performance, but it'll still produce weight loss if I eat fewer calories than I use.

But I do think slow distance running is the better way to go for pure weight loss.
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Old 09-27-2010, 06:54 PM   #8
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Default Re: Loose fat... Long run or short run?

Cut carbs out of your diet on the days you aren't training
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Old 09-27-2010, 07:08 PM   #9
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Default Re: Loose fat... Long run or short run?

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Cut carbs out of your diet on the days you aren't training
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Old 09-27-2010, 07:22 PM   #10
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Default Re: Loose fat... Long run or short run?

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Cut carbs out of your diet on the days you aren't training
Good idea! Also try shaving all your pubes off. And get circumcised.
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Old 09-27-2010, 07:24 PM   #11
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Default Re: Loose fat... Long run or short run?

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Good idea! Also try shaving all your pubes off. And get circumcised.
What I said wasn't exactly controversial
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Old 09-27-2010, 07:31 PM   #12
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Default Re: Loose fat... Long run or short run?

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What I said wasn't exactly controversial
No, but it was retarded.
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Old 09-27-2010, 07:47 PM   #13
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No, but it was retarded.
I know a bodybuilder who strips his bodyfat to only a few percent, and he claims the best way to do it is by cycling carbs. Naturally he doesn't do any cardio at all, just plays with his diet. If I wanted to lose fat that's what I'd do
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Old 09-27-2010, 07:52 PM   #14
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Default Re: Loose fat... Long run or short run?

He's on a fat free diet on those days as well I assume?
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Old 09-27-2010, 07:57 PM   #15
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Default Re: Loose fat... Long run or short run?

Perhaps the word "fats" in food should be replaced by lipids. People often think not consuming fats somehow is a necessity for losing fats, but all that matters is a calorie deficit. It does not matter much where those calories came from, as they will be metabolised for energy anyway. All that should matter, therefore, is nutritional value. You need fats (both the good and the so called bad ones), and the vitamins they bring. You need proteins with a good amino acid profile. You need carbs (simple and complex), and the vitamins and minerals that accompany them.

Every meal should contain fats, proteins and carbs. Cutting either is pointless and dumb.
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