- 09-15-2010, 10:34 PM
From my reading, it is best to do cardio in the morning in a fasted state for 20-30 mins of medium intensity.
As a natural bodybuilder and someone who is looking to hold onto muscle, is this the best way to do it? just roll out of bed 3-4x a week and go for a jog/run on an empty stomach?
- 09-15-2010, 10:44 PM
I've read that too, but also have read drink some whey or at least get some BCAA's to hold onto your muscle while you burn the fat.
09-16-2010, 01:05 AM
Many like HIIT for cardio for results on this board from what ive seen
Ive tried both and get better results from fasted AM cardio
I get up first thing and do low intensity for 45-60 minutes
you have to keep track of your heart rate though
220 - your age x .65 -.75 keep your heart rate in this range and your golden
Ive yet to really worry about loosing muscle if my diet is in check for the rest of the day
some people freak out and think they are going to go catabolic and take BCAAS before hand but I never bothered and generally dont loose any LBM.
09-16-2010, 02:47 AM
09-16-2010, 03:29 AM
09-16-2010, 12:40 PM
09-16-2010, 07:57 PM
09-16-2010, 09:09 PM
09-16-2010, 10:12 PM
You can use the Karvonen Formula as BryanM posted above or since technically the KV formula has been proven inaccurate you can surf the web and there are a bunch of calculators to asses a more accurate fat burning heart rate. Most involve an individual's resting heart rate, which can be determined by taking your pulse for one minute first thing in the morning or after prolonged rest. The average resting heart rate is 90 bpm.
Also, another good way of assessing a fat burning or low intensity heart rate during cardio would be to increase intensity until a point where it becomes difficult to not solely breather through the nose.
09-17-2010, 01:27 AM
09-17-2010, 01:54 AM
09-17-2010, 03:06 AM
I always recommend it on your off days. First thing in the morning can make it more muscle sparring, pre workout burns away glycogen needed for ATP during resistance training, post workout has shown to be muscle sparring, even though I can't remember what exactly the study said about it.
Anyway, I always have clients do it on their off days and around 7 in the morning. They usually wake up at 6 and I tell them BEFORE doing the cardio, to have a shake of whey protein with water, fish oil, and BCAAs to prevent amino acid breakdown.
Really though it just depends whenever you respond from it the best. Studies will conclude different things with each study and the answer is simple - everyone is different.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
09-17-2010, 12:49 PM
09-17-2010, 06:45 PM
~ Nothing can kill the Grimace!!
09-17-2010, 07:39 PM
09-17-2010, 07:59 PM
Is the fasted morning cardio going to do anything other than promote weight/fat loss? I'm talking specifically about increasing VO2 max, endurance, 100m time, and generally performance based goals.
09-17-2010, 08:48 PM
09-18-2010, 01:39 AM
09-18-2010, 05:19 PM
I just feel like the fasted morning run so specific to weight loss, am I totally wrong?
09-18-2010, 05:23 PM
Others use it re fat loss, because it is so commonly thrown around that it works better. However, since everyone is different, we all know that you have to find what works best SPECIFICALLY FOR YOU re fat loss (and any other body goal).
The Primordial Woman
09-18-2010, 05:57 PM
I do a bit of everything.
Weight Training days consist of 15-20 min intense cardio.
Non Weight Training days consist of 30 minutes moderate cardio in a fasted state.
I have been getting excellent results.
09-20-2010, 06:43 PM
does cardio around wright lifting times mess with growth or strength? like before or after lifting? would weight training downing a protein shake then doing 20 mins of cardio work or not at all?
09-20-2010, 07:01 PM
The Primordial Woman
09-20-2010, 07:44 PM
Doing it before lifting for most people leaves them feeling a bit depleted (particularly if you do HIIT) and weaker for their strength workout. 10-20 minutes of low intensity preworkout isn't bad though, serves as a nice warmup if you do it on an elliptical as you get whole body motion.
09-21-2010, 12:58 AM
makes sense but running after weight training if one takes a share will have no effect on muscle gain. thats my main concern. have to get cardio up to lower my blood triglycerides
09-21-2010, 09:33 AM
No, no negative effect other than burning more calories so if you were bulkimg, you just have to add calories to cover whats burned in the running.
09-21-2010, 11:32 AM
The Primordial Woman
09-22-2010, 09:17 PM
09-29-2010, 03:13 PM
I like to wake up, take a fatburner, drink atleast one bottle of water, and just go. Im more of a jog/speed walker myself. keeps my heart rate at optimal level and i dont go catabolic.
09-29-2010, 05:01 PM
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