verynecessary wrote:
Originally Posted by
vrp32tl
verynecessary wrote:
vrp32tl wrote:
Originally Posted by Rompe Toto
vrp32tl - na I usually do it in the afternoon Im not a morning person
I am by no means buff like you or Ai Audi but do a lot of reading regarding fat loss to mid section. Most of the articles I have read have stated to lose maximum body fat it is best to run in morning. Something to do with your body already being in starvation mode. Since it is already in this mode your body will look for a nutrient source which on an empty stomach would be fat. I'll try to find an article and post for you.
most of that information is misleading. to reduce fat, you have to burn calories, whether it be from glucose/glycogen/fat/broken down muscle/whatever. low and moderate intensity cardio preferentially uses the body's fat stores for energy. this happens regardless of being in a fasting state or starvation mode. however, working out in starvation mode is far from ideal, because your body will compensate by trying to be more metabolically efficient. your metabolic rate will slow down, and you won't be able to push yourself as long, so you won't be able to burn as many calories.
another thing to consider is you goal. if you want to have the physique a long distance runner, you train like one. on the other hand, if you want to have the physique similar to a running back/power forward/body builder, lots of long distance running is counter productive to your goal.
rompe - if you want to burn off more of that midsection fat, i'd recommend focusing on your diet and doing something like HIIT for cardio. you can also try complexes or tabata protocol. any one of those will give you better and faster results that long distance running if you do them with the appropriate intensity. make sure you eat well, but try to stay within a maintenance range of calories. always eat breakfast first thing in the morning, limit your high GI carbs as much as possible (immediately post workout is ok), and make sure you don't overtrain.
Really?? See I've been told different things and have read different things as well. I'm not saying your wrong or I'm right, just want to get the right information. This just a quick lookup i did on bodybuilding.com:
http://www.bodybuilding.com/fun/mercedes2.htm
Do your
cardio sessions first thing in the morning on an empty stomach. No, I didn't say you can't have
breakfast. You'll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been
sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.
If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like. If you prefer tea, go for
green tea and sweeten with Splenda if you like.
View Green Tea Products Sorted By Top Sellers Here.
Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their
glutes (bottom) and hamstring and thigh area.
Always choose for 'Manual' and go with how it feels. Choose a level that is high enough for you to feel like you're having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don't go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.
man oh man. i just spent 10 minutes typing out a nice thorough reply and my comp restarted before i hit post. fml.
ok, to keep this somewhat short, there's a LOT of information out there, and a lot of is contradictory. people (even some "trainers") will say stuff like "do 500 crunches a day for a six pack" and not enough people question it. a good portion of "knowledge" is passed down as solid science, even though it's more anecdotal that anything. even at the highest level, you'll find scientific research that is contradictory, but in the case of basic training principles, it's a little easier to pick out the misleading information.
most of the articles i've seen promoting cardio or workout before breakfast say it's because your body will burn mostly fat for energy. this is true, but it's not the whole truth. the real key to losing fat is being at a negative energy balance, or in other words, taking in less calories than you use. bodyfat is stored energy. what these articles fail to address are the many sources of energy your body uses. for example, high intensity exercise uses glycogen and glucose in the blood for energy. does this mean nothing happens to your fat? no, it means that fat is later converted into other forms of energy to replace these highly available forms. for the same reason, you can eat a diet with absolutely no fat, and still not lose an once of bodyfat. your body will convert excess protein and carbs into fat.
these articles also fail to note that your body tries to maintain homeostatis, especially with your metabolism. if you starve yourself, your metabolism will slow down and you eventually break down tissues you don't need for survival, like excess muscle tissue. if you workout in fasting state or in starvation mode, your body will react by becoming more catabolic and by slowing your metabolism. that is counterproductive to your goals. by eating a meal before your cardio/workout, you keep your metabolism up, and you have more readily available fuel so you can work out harder and longer. in general, the harder and longer you workout, the more calories you burn. this contributes to a negative energy balance, which is the key for burning fat.
in addition, low intensity or steady state cardio isn't the most effective way to burn bodyfat. high intensity exercise like HIIT/complexes/tabata protocol takes less time and helps burn fat long after you stop exercising. this is due to EPOC, or excess post-exercise oxygen consumption, something you only get from high intensity exercise. instead of burning mainly bodyfat, these exercise use up large amounts of glycogen and glucose, which is regenerated by converting body fat.
My man! Droppin knowledge. All this time I've been thinking runningin the morning was vital to me losing my extra fat. I knew about this HIITs workout but assumed a morning HIIT would max fat weight loss. Good info bro.
