POLL -- CARDIO ON EMPTY STOMACH IN MORNING
08-12-2008 11:29 AM
Originally Posted by Cerberus
08-15-2008 07:04 PM
so far the poll says:
It's the best way to lose fat. 481 44.17%
It's the worst way to lose fat and the best way to lose muscle. 125 11.48%
You have to have a small meal before you do it. 121 11.11%
I am still trying to figure it all out. 362 33.24%
Is that low intensity or high intensity cardio?
1/3 of the votes is an "I dont know" , lol
10-04-2008 03:17 AM
Just bumping this interesting thread.
Originally Posted by Kruger
Geez, i'm trying to get this straight in my head. I'm almost on infomation overload at the moment trying to figure out this cardio/nutrition thing.
OK here goes....
I want to drop some fat.
I workout first thing in the morning on an empty stomach.
The ONLY time i can fit in cardio is after my weight training. I also find cardio easier after weights!!
WHAT and WHEN the hell do i eat to maximise fat loss AND hormonal response
I'm thinking BCAA's after weights and some lean protein and complex carbs 30-60 min after i'm done with cardio. eg: egg whites and oats.
Please help me here. Cutting is just not my thing.
10-04-2008 03:36 AM
Since that's the ONLY time, I would go ahead and do HIT cardio after your weights.
Originally Posted by Jag
Also, walking an hour a day really helps cut down bf levels.
I'd ditch the carbs after the cardio, I'm never hungry after cardio, but if I had to eat, Fat/protein would be the best, to not illicit an insulin response, 45-60 minutes after, think steak, whole eggs, etc....
Different approaches, I find this works for me, experiment and see what happens.
10-04-2008 04:10 AM
I was actually thinking along those lines until i started researching cardio and nutrition then i just got too many conflicting opinions.
I get bored with cardio so HIIT fits the bill perfectly and i suppose i could do an hour or so of fasted morning walking on my days off.
I was thinking whey, egg whites and a spoonful of either peanut butter or olive oil 30-60 minutes after weights/HIIT depending on appetite.
Scrambled eggs and mushrooms an hour so later and SMALL amounts of protein and complex carbs every 3-3.5 hours after that.
This is for convenience at work.
Steak i was going to alternate with salmon at night for my last meal with a ton of fibrous veges (boccolli, cauliflower, asparagus etc.) for satiety. This is when i'm the hungriest so it makes sense to me to eat like this. I also sleep much better when i'm not hungry.
4:00am i'm at the gym so whatever i have for my last meal of the day is basically my pre workout meal for the next morning.
11-30-2008 10:01 PM
I hate waking up for work, much less waking up for a jog.. my muscles and joints ache in the morning, fawk morning cardio..
12-23-2008 11:55 PM
y not EAAs?
Originally Posted by excalibur
12-31-2008 09:51 PM
I found this at bigkiwi.co.nz awesome bunch of guys and gals there.. come check us out. This it's a great read for those of us who have a problem with doing cardio.
Also will help a lot you understand why? cardio on a empty stomach, burns fat.
When is the best time of day to do your aerobic exercise? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stair climbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, and then you should consider getting up early and doing cardio before you eat your first meal - even if you're not a "morning person." Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day:
Early in the morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7p.m and you eat breakfast at 7 a.m., that's 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen and lower blood sugar - the optimum environment for burning fat instead of carbohydrate. How much more fat you'll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.
So how exactly does this work? It's quite simple, really. Carbohydrate (glycogen) is your body's primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you'll still burn fat, but you'll burn less of it because you'll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That's why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.
The second benefit you'll get from early morning cardio sessions is what I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, night time cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.
Burning more fat isn't the only reason you should do your cardio early. The third benefit of morning workouts is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to "blow off" an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)
You might find it hard to wake up early in the morning and get motivated to workout. But think back for a moment to a time in your life when you tackled a difficult task and you finished it. Didn't you feel great afterwards? Completing any task, especially a physically challenging one, gives you a "buzz." When the task is exercise, the buzz is physiological and psychological. Physiologically, exercise releases endorphins in your body. Endorphins are opiate-like hormones hundreds of times more powerful than the strongest morphine. Endorphins create a natural "high" that makes you feel positively euphoric! Endorphins reduce stress, improve your mood, increase circulation and relieve pain. The "high" is partly psychological too. Getting up early and successfully achieving a small goal kick starts your day and gives you feelings of completion, satisfaction and accomplishment. For the rest of the day you feel happy and you feel less stress knowing that the most difficult part of the day is behind you.
So, you say you're not a morning person? Take heart; neither am I. I can sleep in like you wouldn't believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I'm on my Stairmaster for 45 minutes every morning at the crack of dawn without fail. Sure it's a challenge at first, but you know what? After a few short weeks, It's no longer a chore and I'm "in the groove" - and you will be too. Just try it. Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you'll already be leaner and you'll be on your way to making morning workouts a habit that's as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you'll become "positively addicted" to it. The more you do it, the more you'll want to do it. Before you know it, early morning cardio will your new habit; you'll be leaner, your metabolism will be faster and you'll feel fantastic all day long!
01-11-2009 07:30 PM
i am never really hungry when i wake up but i love doing my cardio in the morning before i go to class or work. I make sure i get a good meal with plenty of protein and a protein shake right afterwards and i think it really helps get my day off to a good start. I am awake and ready to go.
01-15-2009 02:30 AM
Originally Posted by R-Mac
01-20-2009 05:27 PM
I always did my cardio in the a.m. Empty stomach too. Never bothered me, and the fat melted off. Not to say I didn't lose SOME lean mass too, but more noticeably fat. Like someone said earlier, just trial and error on what works for you.
01-20-2009 07:30 PM
Agreed...to maximize the fat loss from fasted morning cardio, I make sure I don't have any starchy carbs past noon the day before I do my morning session...that way, glycogen is depleted and the body is forced to utilize a larger percentage of fat for energy during the cardio session...at least that's what's worked for me.
Originally Posted by BabyHulk
01-21-2009 11:54 AM
01-24-2009 07:43 AM
**** i am confused i have no clue what to do... in a way so many differing opinions, im gona lay out my problem in another thread and hopefully it can be answered in less than 10 pages... lol (dont want to hijack this thread)
01-24-2009 11:56 PM
They are also on cycle so that's somethign to keep inmind. I think a combo of HIT cardio and empty stomach low intensity steady state is best for fatloss.
Originally Posted by double s
01-25-2009 12:51 AM
I do my cardio on an empty stomach first thing in the morning it's my favorite time to run but I can't eat before.
01-25-2009 12:52 AM
running on an empty stomach rules
after a meal you just wana poo and it all mixes around in the stomach!!
cardio = always morning
in the late afternoon it just makes u wana go toilet
01-28-2009 03:53 PM
i either run on an empty stomach or after a protein shake, either one is fine.. but it is the best way to lose fat no question... u might lose a little muscle at the most, but nothing overwhelming... but if u wanna lose fat, run in the morning on an empty stomach, for about 30-45 minutes, i run for about 5.7 mph
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