Loose fat... Long run or short run?

stocks · 09-27-2010, 08:34 AM

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?

RDJ · 09-27-2010, 08:43 AM

It doesn't matter a fucking 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.

viru§™ · 09-27-2010, 09:00 AM

Quote:

Originally Posted by stocks

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.

stocks · 09-27-2010, 10:18 AM

Quote:

Originally Posted by viru§™

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?

Sprawla · 09-27-2010, 10:32 AM

Quote:

Originally Posted by RDJ

It doesn't matter a fucking 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

thejokerswild · 09-27-2010, 10:37 AM

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.

KillSomething · 09-27-2010, 06:50 PM

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.

Squire · 09-27-2010, 06:54 PM

Cut carbs out of your diet on the days you aren't training

RDJ · 09-27-2010, 07:08 PM

Quote:

Originally Posted by Squire

Cut carbs out of your diet on the days you aren't training

brown bomber · 09-27-2010, 07:22 PM

Quote:

Originally Posted by Squire

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.

Squire · 09-27-2010, 07:24 PM

Quote:

Originally Posted by RDJ

Quote:

Originally Posted by brown bomber

Good idea! Also try shaving all your pubes off. And get circumcised.

What I said wasn't exactly controversial

lefty · 09-27-2010, 07:31 PM

Quote:

Originally Posted by Squire

What I said wasn't exactly controversial

No, but it was retarded.

Squire · 09-27-2010, 07:47 PM

Quote:

Originally Posted by lefty

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

RDJ · 09-27-2010, 07:52 PM

He's on a fat free diet on those days as well I assume?

RDJ · 09-27-2010, 07:57 PM

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.

09-27-2010, 08:34 AM	#1
stocks Contender ESB Senior Member Join Date: Aug 2010 Location: Great Britain Posts: 1,370 vCash: 1085	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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09-27-2010, 08:43 AM	#2
RDJ Gent And Scholar East Side VIP Join Date: Sep 2005 Location: I'm not your buddy, pal. Posts: 32,578 vCash: 202	Re: Loose fat... Long run or short run? It doesn't matter a fucking 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.
Top

09-27-2010, 10:37 AM	#6
thejokerswild P4P King East Side VIP Join Date: Dec 2007 Location: Australia Posts: 18,179 vCash: 75	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.
Top

09-27-2010, 06:50 PM	#7
KillSomething Belt holder ESB Addict Join Date: Dec 2009 Posts: 3,537 vCash: 157	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.
Top

09-27-2010, 06:54 PM	#8
Squire Never Truly Lost East Side VIP Join Date: Jun 2009 Location: South Korea Posts: 10,490 vCash: 7213	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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09-27-2010, 07:52 PM	#14
RDJ Gent And Scholar East Side VIP Join Date: Sep 2005 Location: I'm not your buddy, pal. Posts: 32,578 vCash: 202	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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09-27-2010, 07:57 PM	#15
RDJ Gent And Scholar East Side VIP Join Date: Sep 2005 Location: I'm not your buddy, pal. Posts: 32,578 vCash: 202	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.
Top