doing fasted cardio now what
- 09-11-2008, 05:53 AM
doing fasted cardio now what
ive decided to do morning fasted cardio to lose some of those last stubborn pounds, my plan is to wake up, take my suppliments eg lean xtreme hyperdrol, down a whey shake and be doing the cardio within half an hour.
my question is what sort of cardio would be best for me to avoid catabolism im thinking it will be low-moderate intensity. im 20 years of age and pretty fit as i play football. i was thinking maybe a 20-30 minute jog.
all of this sound alright? any other suggestions will be greatly appreciated cheers
- 09-11-2008, 08:22 AM
09-11-2008, 09:26 AM
09-11-2008, 11:01 AM
I HIGHLY suggest you look into HIIT cardio. It's the best way to burn body fat in my opinion, and can be easily incorporated into your workout plan. It only takes about 15-20 minutes a day and will get your metabolism revved up to burn those last few lbs of fat. Google it for some great ideas.
09-11-2008, 11:12 PM
i did say i would have the shake before cardio. is that wat u were saying fighter cowboy??
steveoph i figured any high intesity in a fasted state would be more likely to cause catabolism
09-11-2008, 11:16 PM
09-11-2008, 11:20 PM
easy bro, im new to it. i got no idea. thats just what i thought, after reading the other threads on fasted cardio. i know hiit is the best type of cardio for fat burning i was just under the impression that any high intensity would be more likely to burn more muscle in a fasted state. which i guess im not that worried about ill look into it. so many people have different opinions on fasted cardio thats all.
09-11-2008, 11:23 PM
09-12-2008, 03:53 AM
If you can find a whey shake out there that doesnt contain Garbage like artificail sweeteners, corn syrup, and soy that would also be a miracle. And you would benefit from it!
09-12-2008, 05:22 AM
You will shred the fat. I usually do HIIT in a 45minute spin class, but have also done it in the pool.
Take some BCAAs before and during to avoid catabolism - don't need whey.
Also, from experince PowerFull is a good supp for this - not only does it increase the pain barrier, apparently it has some fat-burning qualities to it in a fasted state.
09-12-2008, 07:13 AM
i dont have any bcaas i normally just use the whey, as its got a good amount of bcaas in it, will that work?. maybe i should look into some bcaas. probly wont be til next order from nutraplanet as they r expensive over here in aus. so until then will my whey be working?
im thinking beach sprints? maybe some road biking?
09-12-2008, 08:00 AM
Both Omen and JKP made good points as well,
go for HIIT, short & painful but very effective. Also true: 20-30 min cardio is VERY UNLIKELY to cause any catabolism, regardless of the intensity. If you want to kick off your fat burning the best way is on empty stomach and so taking a whey shake b4 cardio kind of defeats this purpose. BCAAs are great for preventing catabolism on a cut but personally I wouldn't bother taking them unless the fasted cardio is over 40min.
Good luck !
09-12-2008, 09:22 AM
everyone else reckon whey shake defeats the purpose?? i was only using it for its bcaa content. anyone strongly support use of plain bcaas?
09-12-2008, 03:59 PM
Definitely no whey before fasted cardio. Thats what the term fasted means. No caloric intake. I also agree that over 30 mins worth, use some BCAAs.
09-12-2008, 07:28 PM
rido sweet ill get some bcaas and do some hiit. are the bcaas capsules as efficient as the powder? or should i just get the powder. lots of capsules over here but not much pure powder.
prob wont be putting an order in frm nutra for a while either
09-12-2008, 08:06 PM
caps are much more expensive for same dosing. you want to take something like 10g of bcaas pre/peri fasted cardio...
09-12-2008, 09:08 PM
I posted this on another thread but here you go
Protein powders often contain high amounts of BCAAs. However, these aminos work best when taken on empty stomach, at least that seems to be the most poplular view.
BCAAs are predominant aminos in the muscle. Supplementing with BCAAs helps recovery and it is also beneficial in maintaining strength when cutting. BCAAs not only promote protein synthesis but also reduce protein degradation. Thus, supplementing with BCAAs is particularly beneficial pre- and post workout. In these instances you want to flood the muscles with BCAA rapidly. Even though whey (particularly WPI), is a fast digesting protein, BCAA in whey are bound to other amino acids and so it takes several hours before they are released into the bloodstream during digestion. In contrast, in their free form, BCAAs are rapidly absorbed from the intestine.
You are from Australia right ?
If so, the cheapest brand of BCAA in powder that I came across is Black Widow Hardcore
Sold out at the moment, but there are other internet stores, you may want to do a google
09-12-2008, 09:17 PM
sweet ill find some powder then run my tits off :-) i found some bulk stuff on ebay just comes in a big bag of a kilo. its cheap. is bcaa bcaa if tis all in the right ratio? for a money conscious bloke this is
might have to wait til next nutra planet order cos it just seems all the aussy stores charge about 50 bucks for like 300gm wen its 50 bucks for a kilo at nutra
Last edited by tommytucker69; 09-12-2008 at 09:19 PM. Reason: didnt know no links
09-12-2008, 09:41 PM
Im getting some conflicting info here. I've always heard that hiit cardio burns way more calories and way more fat but is not really as efficient as low intensity cardio. You sip your bcaa's and the gh boost is nice but I wouldn't be doing it on empty. Ive never heard anyone advise someone to do hiit in a fasted state. Don't you all agree that low intensity cardio is better for preserving muscle mass? This guys taking hyperdrol, not pinning tren, I'd hate for him to see his performance suffer as he's already in decent shape. Im assuming preserving muscle would be his priority not rapid fatloss. BTW OP, why are you cutting during football season?
LMAO I come off as a real **** here. Just seems a bit like broscience.
09-13-2008, 07:20 AM
the answer is nobody knows for sure, and a lot of it depends on your personal body type. I could make a case for low intensity cardio being more catabolic (at same total calories burned, so say an hour of low intensity vs 20 min HIIT), as the drain on your bodily resources lasts longer. a pound of muscle is worth 3500ish calories, its made up of 160g protein. In the 20 minutes of hiit you might burn a whopping 300 cals, so less than 10% of a lb of muscle worth. If you take in 10-20g of BCAAs during that time, your body is more than capable of rebuilding whatever amount of muscle could be lost during that time, if any is lost at all.
09-13-2008, 07:28 AM
yeah im still un decided whether to go for the the hiit or low intensity. def gunna do fasted with bcaas tho. not looking to lose too much fat, just want to burn a bit and cut up for summer which is in a few months over here. yeah as you said im only 20 and just on natural things like hyperdrol anabolic pump. ironwill im on a cut cos ive finished football for the year now.
09-20-2008, 05:50 PM
09-20-2008, 05:59 PM
IMO. morning cardio is more like an added benefit. Its like hey, I'll burn off a few hundred more calories and this will come almost exclusively from my fat stores. It is like the icing on the cake. But you need to keep it low intensity and you need to be fasted.
I am sure you've seen the studies, or at least them quoted, but steady state cardio compared to HIT cardio... HIT takes half the time but you burn up to seven times more calories throughout the course of the day compared to SS, even though you burn less during. Plus the added hormonal response are a nice benefit and help you retain muscle.
Best tools for losing weight (IMO) in order:
-having a limb amputated
-frequent masturbation (depending on the volume of you newts)
(some of those where jokes...can you guess which ones?)
09-20-2008, 06:52 PM
k, just my two cents. dave palumbo says when in a carb depleted state(ie.fasted cardio) and doing high intensity training that your body will convert muscle into carbs for energy. he gets all scientific and tells u how this is really done. im not gonna, if u want that go to md and look at the ask dave thread. to burn fat in a fasted state he claims u need to keep ur heartbeat under 120. anything over that is going to waste muscle.
09-20-2008, 07:14 PM
None of those studies show muscle being used for energy in less than 48 hours as far as I know, including cardio with your heartbeat over 120.
I eat one meal a day, and before I eat that meal before bed, I do 2 hours of LIC 6 days a week, HIT 20-30 mins 5 times a week and no time limit (till exhaustition/MAX) calisthenics/snatch clean, deadlift, etc...
Doing a cut right now and everything is working out great.
Monkey **** has a lot of BS in it, some articles are good, but most are BS.
09-20-2008, 07:23 PM
09-20-2008, 07:27 PM
I have reached this desicion after 8 years of reading/experimenting with diets, low fat, Atkins, Zone, 6 meals a day, etc....
Here's my post from another thread:
Nothing outside normal weight loss for me, I gained some weight because I was eating junk (cheap+no cooking) so I switched back to a carnivorous diet (mostly meat+20g of carbs max, usually 10>X, no refeeds, no cheat)
Slow, Sprint, Heavy in order.
LIC(Low Intensity Cardio) 2 hours, 6 times a week (this is walking to/from work and going to my friends/grocery etc,,, in between.
HIT (sprints or punching bag or swimming) 5 times a week 20-30 mins
Combat Conditioning 90% calisthenics (hindu pushups, squats, back bridge, front bridge, table maker, wall pushup, pull ups, dips, sit ups, regular bridge, etc....) 10% weights (Snatch Clean with military press) lunges, calisthenics with weight vest up to 120lbs ) 5 times a week, MAXIMUM EFFORT EVERYDAY, NO TIME LIMIT ON WORKOUT, STOP WHEN I CAN'T MOVE.
I always get excellent results from this cutting method, I got down to 8-9% and will continue staying at 8% for good this time, fat loss is quick and steady, diet is very simple, I'm eating 5lbs of chicken thighs right now, that's 3910 calories in one meal plus I ate some high fat low carb high protein peanut butter cups(recipe in recipe section)
So probably 4500 calories in 1 hour......, one meal a day at night before bed, that's it, the high fat content 272 grams keeps me full all day only feeling hungry at 2 am, first meal before bed. , 1700 mg of cholestrol and 340g of protein.
Very non conventional but naturally I tend to do IF(intermittent fasting) and feel great on a carnivorous diet, having an empty stomach for workouts is amazing, much lighter, stronger and focused.
That is my plan so no one will think I'm cutting with pizza & beer ....Really not impressed with DCP/Recreate/GCG stack.....
09-20-2008, 09:50 PM
anyone suggest a good place to start with hiit. im doing running so a sprint then a jog. i would say i'm bloody unfit. i havent done running for a while due to knee operation but ive been doing cardio on the bike and im looking the best i have. but i know my running fitness will be a different story. basically im gunna need to start from scratch. i was thinking of starting with
30sprint90restspeed X 6
i just dont want to do a massive session as my first and then burn out with bad doms and what not. as i know ive done this with long distance running before.
any suggestions for a beginner would be sweet
09-21-2008, 12:09 AM
09-21-2008, 09:24 AM
I am on a 7 day a week fasted cardio. I usually hit 35-45 minutes high incline 15% moderate speed 4.5mph. Always, always on an empty stomach. No need for whey before cardio
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