Hey guys , inorder to lose FAT , and maintain muscle , should i :

Run for 10 minutes and get my heart rate to about 170b/pm


or should I walk for 20 minutes and keep my heart rate @ 135b/pm?


my trainer tells me i should walk as 135b/pm is in the fat burning zone? but im not soo sure , despite what research says , getting wet wile running i feel like im burning more??


some help:?



***the reason im replying to my posts , is it wont let me post the rest of the stuff , i get a message saying im only allowed to post a link if i have 15 or more posts?????

Both. Run at a fast clip then walk. Assuming you have an adequate level of fitness to sustain. That will give you your best weight loss results. IMO anyway.

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“I believe there are people out there that just have a warrior spirit, it’s just something I do.”---Evan Tanner RIP Evan

- eat fewer calories than you'd need to maintain your weight
- consume adequate amounts of protein
- exercise regularly, including resistance / strength work
- for an extended period

Nothing else is going to matter as much as the above. Depending on how much weight you have to lose, some of the above may matter more than others.

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getting wet i assume you mean sweating?

sweat isn't an indication of an effective workout.

read allyphoe's post - several times...

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ye sweating............

im on a diet now , i need to lose 5 more kg's to get <10% bf , but i have very little energy in my cardio workouts....that supposed to happen??? , im gettin soo tired with cardio , weights are fine , but cardio is really hard lately , i can run for an hour on the tredmill @ 10km/h , but today i tried and 10 minutes was the best i could do!......

I was told one time that it doesn't matter if you run 5kms or walk 5kms, you still burn the same amount of calories. The difference being the amount of time you're engaged in the activity. You're doing a higher intensity workout, but for a shorter period of time when you run. You do a lower intensity workout, but it takes you much longer when you walk.

I haven't actually looked into the veracity of this idea, so I'm really not sure.

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10km is a bit excessive, maybe you should try shorter runs?

Also, if you are going to be running 10km you NEED to have proper nutrition, including protein and lotsa complex carbs.

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Starting Weight: 62kg - Current Weight: 57.4kg - Goal Weight: 52kg

Its basically true.

I think running burns a tiny bit more compared to distance. If I run at 10km I burn around 700 calories, but if I WALK 10km I will only burn 550-600 calories.
But I am going off the treadmill so it could be wrong?

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Starting Weight: 62kg - Current Weight: 57.4kg - Goal Weight: 52kg

but I heard the difference comes in , after the excesize!

Calories in, calories out. After the exercise nothing.

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Nah, your post-exercise calorie burn due to a boost in metabolism is likely to be negligible in comparison to all the other stuff you can't control for.

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Well, first time hear that. And thank you, austinn_88, for good explanation. I always thought that if I run I burn MUCH MORE cal than walking.

Porky, if you able to run 10km - this is fantastic I am new in running, therefore to run 2km for me, even with stops, is quite difficult right now. So, be happy, that you simple can run these km and keep trying, and most important: you shold enjoy what you do.

Walking burns about 50-60% the calories of running (I just read that in my textbook for personal training). If you want to burn the same amount of calories, walk twice as long as you would run. Calories aside, keeping your heart rate up, even at 135bpm compared to 170bpm for 20 minutes instead of only ten is better for developing your aerobic endurance and will improve your fitness. Another way to look at it, in terms of dieting, the more time your engage in exercise, the less time you have to eat!

My advice is to walk as long as you can and when you feel ready, incorporate a 1 minute jogs into your walking program every 5 minutes or so. See how that feels for a while and take it from there! That is called doing "aerobic intervals" and it is very effective at increasing your fitness and calorie burn.

When the time doing each is equal. If you base it on distance, the time it takes to walk x kms is longer than it takes to run x kms. You're burning 50% of the calories but for twice as long if you go the same distance.

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