During the exercise? Cardio will burn more fat because aerobic/cardio exercises uses fat for energy whereas weightlifting/anerobic exercises uses glycogen. But, the burning fat burning effect will stop when the exercise stop. But why people highly recommend weightlifting to burn fat? Doing weightlifting if done correctly will increase muscle mass which will contribute to higher BMR thus higher metabolism. Higher metabolism = high calorie maintenance = lots of calorie can be burn through food/fat.

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Added on June 19, 2012, 7:39 pmBekal from home is the best way if you are working. You can't afford to take a 20 minutes break every 2-3 hours right? But for me, I'm not fond of eating small meals every 2-3 hours. I like to eat 3 big meal (breakfast, lunch, dinner) but I'm wondering about the protein digesting capability. I know that the 30g protein per serving limit is a myth but 60g protein during a meal? All of it is absorb or most of them is not? Any idea guys?

You can use the not so accurate BioElectrical Impedance (BEI) machine. Or you can use the manual fat calliper.

This post has been edited by alien9: Jun 19 2012, 07:39 PM

That is what I hold onto since I'm now on leangains protocol. The maximum protein that I consume is 70g per meal, my bodyweight is 200lbs and my protein intake is 146g. I'm not using the bodybuilding protein ratio rule which is the 1g protein/1lbs but I do see muscle gain. So I can conclude that 70g protein per meal is ok right?

it all depend on whether you are using the intended muscle for the workout. for example, doing a fast sit up would give you the a bit momentum thus reducing the effectiveness of the workout. What Dorian Yates said about training is that have a slow negative, pause at the bottom and fast positive and this advice can be used for literally every exercises.

Why the fast positive? It is for the explosiveness. Why the pause? To ensure that you are using your strength instead of momentum to do the exercise. If you can't pause at the top/bottom (depending on the exercise), it means that you are using the momentum. Why the slow negative? The negative has a big role in building muscles. Ask Dorian Yates, the 6 times Mr. O.

Sure you can get that 6 pax but it ain't going to be a wonderful 6pax because the muscles are not well developed. Or are you saying that you are doing sit ups to lose those fat around the waist?

Below 14% IMO.

and how much muscle mass do you gain throughout the bulking phase? if you got a great amount of muscle mass, than it is good. but if it is 75% fat and 25% muscle mass, than you should have a 'cleaner' diet.

What's the use? He get to that anorexia and got himself a few millions dollar for that film. But then, he is doing what he does best which is acting. Why don't you see his body in Dark Knight series?

KK

Those goals are exactly on opposite path.
You need to have calorie deficit to lose fat.
You need to have calorie surplus to gain strength (by adding more muscles).

If you lose fat too fast, shouldn't you be able to show the 3rd and 6th packs? Or you actually don't have the 3rd to 6th packs on your body.

Care to share your body progress? Censored the face if you are shy.

Shred more fat and you'll see the 6 packs.

Yes, more lean. But judging from your pec, you actually don't have much muscle in the first place right?