I went on a six mile run today. It took just under an hour. My running mate told me that any food consumed in the 20 minutes immediately following such a session is burned off right away, and that the calories within that food can basically be "written off" and needn't be added to your daily total of calories ingested.

Is this true?

Personally I would still count them when you train with weights and then have your post workout meal you still count the calories that you have consumed even though they are going to work straight away.
So you still should include it because you are still consuming it and it is total calories consumed not total calories burnt that are important.

a calorie is a calorie.
when u run for 6 miles u are on average burning around 600 calories
(at a average intensity).so basically u have 600 extra calories to play with.so depending on ur goals bulking ..cutting ..maitaining ...they should be taken into consideration.

Some of the food you consume will be convered to glycogen to replace that lost during your run. This will then in turn be used next time you work out. So I can see where your friend is coming from. However if you are taking full account of the calories burned on your run (approx 100 cal per mile as mentioned) then you must take full account of everything that you eat.

It really is a simple as:

Calories in - Calories burned = Calories gained/lost

There is no such thing as a write off.

I went on a six mile run today. It took just under an hour. My running mate told me that any food consumed in the 20 minutes immediately following such a session is burned off right away, and that the calories within that food can basically be "written off" and needn't be added to your daily total of calories ingested.

Is this true?

No, LISS burns almost no Calories in recovery. It burns fat that you already have.

Note that running is normally not LISS, either.

Thanks for your responses guys. Informative as usual.


Note that running is normally not LISS, either.


Really? If running isn't LISS, what is it? Also, what exercises would constitute LISS?

Thanks for your responses guys. Informative as usual.



Really? If running isn't LISS, what is it? Also, what exercises would constitute LISS?

usually walking, sometimes uphill. It's a heart rate thing, its not exercise specific.

I am under the impression that running, depending on your body, pace, environment, et al is generally MISS. I know for me, I usually peg my HR at 75% to 80% for 30 to 60 minutes.

What does MISS stand for? Medium Intensity Steady State?

What does MISS stand for? Medium Intensity Steady State?

Yes, it's been discussed on these forums before, just can't remember where.

No, LISS burns almost no Calories in recovery. It burns fat that you already have.

Note that running is normally not LISS, either.

can you expand upon this a bit?

so, after say an hour of liss (average 60% of max heart rate...?) everything you eat should just fit into your daily calories and not be specifically designed to repair or recover anything?

thanks....

I THINK it may have to do with impact. Elipticals, recumbents are lower impact. I could be way off, but I'm curious as well.

No, LISS burns almost no Calories in recovery. It burns fat that you already have.

Note that running is normally not LISS, either.

Hello zenpharaohs, I am a newbie and would like an advise.
If I decided to clean bulk as per my thread http://forums.johnstonefitness.com/showthread.php?t=38887
Which one of my cardio should I give up to burn my excess fat while gaining muscle? The HIIT 3 times a week or the LISS 5 times a week?

I will also read your journal as per suggestion by jaybird-15.

Cheers,
Don.

can you expand upon this a bit?

so, after say an hour of liss (average 60% of max heart rate...?) everything you eat should just fit into your daily calories and not be specifically designed to repair or recover anything?

thanks....

LISS basically has no fitness effect other than the Calories that it burns while you do it. When you're done with it? It's done with you.

On the other hand, intense exercise, (remember that the LI in LISS stands for "low intensity"), changes a lot of body chemistry in ways that take time to get back to the rested state after you are done. So your body has to burn Calories to get back to the rested state. And all those Calories come from fat. You may have heard that HIIT or heavy lifting burns fat better than LISS; this is the reason why.

Which one of my cardio should I give up to burn my excess fat while gaining muscle? The HIIT 3 times a week or the LISS 5 times a week?

I would give up the LISS. The HIIT has a lot of value that the LISS does not have.

If you are an endurance athlete, you can't give up all your LISS; but the HIIT is still more important.

I would also say that if you are bulking, the lifting is where it's at for building muscle; and building muscle is a good way to burn fat. As your workouts increase in intensity and volume, those muscles help you burn calories. You can even give up the HIIT if you do lifting equivalent. I like to use lifting instead of HIIT.

You can even give up the HIIT if you do lifting equivalent. I like to use lifting instead of HIIT.

Thanks for the quick reply there.

I do 3 days per week of lifting so when you say "You can even give up the HIIT if you do lifting equivalent." does it mean that I have to increase my lifting to 5 days per week to subsidise the HIIT?
Sorry for my silly question.

Cheers,
Don.

Thanks for the quick reply there.

I do 3 days per week of lifting so when you say "You can even give up the HIIT if you do lifting equivalent." does it mean that I have to increase my lifting to 5 days per week to subsidise the HIIT?
Sorry for my silly question.

No, it means that if you don't feel like doing HIIT you can do certain kinds of lifting workouts instead of the HIIT.

The whole point of HIIT is to hammer the heart rate as high as you can for the hard interval, and then not in the soft interval, again and again.

OK so if you have a lifting set that lasts about the length of your hard interval and drives the heart rate up that high, then you can replace whatever activity you were doing for the HI with that lifting set. A lot of people use what are called "complexes" or "circuits". Or variants of Olympic lifts - here is a workout one JSF member did recently:

8/24/07
DB swings 5x:60 intervals @55 (:60 RI)
1 Armed DB Snatch 5x:60 intervals @ 75 (:60 RI)

Basically a 20 minute HIIT session, but with DBs. Much less boring, and pretty close to total body.

Note that he is using 60 seconds hard then 60 seconds rest, repeated 5 times for each exercise, which is where the 20 minutes comes from. If he chose the weights and repped fast enough, (which I expect he did) then as far as his cardiovascular system and metabolism are concerned, it's just the same as if he did 20 minutes of HIIT.

However, in that 20 minutes, he worked a lot harder in some body parts than had he done something like elliptical machine - he more or less says that next:

DB swings are deceptively hard. By the end of the interval, I fequently really had to push myself to keep going. They hurt the posterior chain. I concentrate on driving through with the hips to keep the work in the posterior chain and to limit shoulder involvement in the lift. Kinda like mini-DLs

I myself would probably use pull-throughs or lunges with diagonal raises instead of swings, but that is a choice based on the resistance exercise. I do the one-arm dumbell snatches for cardio as well. As far as HIIT replacement, the exercise choice makes little or no difference.

zenpharaohs (http://forums.johnstonefitness.com/member.php?u=12214), et. al.

thank you very much for the replies to our questions. i hope we didn't hijack the op's original intent with this thread, but your answers here have been extremely helpful to me.