POLL -- CARDIO ON EMPTY STOMACH IN MORNING
- 02-23-2007, 01:54 PM
Ok, it involves buying equipment, but I found boxing in three minute rounds, with a break in between was excellent morning cardio. bet you can get a Heavy bag and gloves for about $100 - 150$ on ebay that would do the trick. bas ruttens tapes are quite good for this too.
bit of an aside, but I found it a great aerobic workout with some impact / strength and confidence benefits
- 02-23-2007, 02:27 PM
Good point - the "cardio" is really a matter of buying into a specific duration of raising your heart rate to a specific level. That reves up your metabolism so you can burn fat - it is that simple. There are many ways to accomplish this - lining up women to have %&%$ :-) with for example. Now two ways in general to achieve this - SLOW - treadmill type work with a 65% of heart rate max for 40-50 min. OR - like the previous note - High Intensity Interval Training. 20-30 min with your heart rate bouncing up into the 85%+ range in intervals. Scientific research supports HIIT as the better way to retain muscle and lose fat in the long run - However, I have not seen studies where the low intensity twice a day was compaired. Within 24 hrs they burned the same about of fat - but the longer term testing showed HIIT winning out.
02-23-2007, 02:29 PM
1st thing in the morning BEFORE breakfast is the best way to burn fat - and taking some protein just means it has to be digested - I prefer taking amino acids to save muscle - straight BCAAs, L-Glutamine, and some L-Carnitine. Even Stamin02 (cenitrillium malitate) is great.
02-23-2007, 02:56 PM
Hi 8-pack - Several plausible mechanisms for a beneficial effect of coffee on glucose metabolism exist. Coffee has been shown to be a major contributor to the total in vitro antioxidant capacity of the diet, which may be relevant as oxidative stress can contribute to the development of type 2 diabetes. Coffee is the major source of the phenol chlorogenic acid. Intake of chlorogenic acid has been shown to reduce glucose concentrations in rats, and intake of quinides, degradation products of chlorogenic acids, increased insulin sensitivity in rats. Chlorogenic acid contributes to the antioxidant effects of coffee, may reduce hepatic glucose output through inhibition of glucose-6-phosphatase, and may improve tissue mineral distribution through its action as a metal chelator. In addition, chlorogenic acid acts as a competitive inhibitor of glucose absorption in the intestine. Indeed, decaffeinated coffee seemed to delay intestinal absorption of glucose and increased glucagon-like peptide-1 concentrations in an intervention study in humans. Glucagon-like peptide-1 is well known for its beneficial effects on glucose-induced insulin secretion and insulin action. This effect may explain the observation that higher coffee consumption was associated with lower postload, rather than fasting, glucose concentrations.
02-23-2007, 04:17 PM
02-23-2007, 04:29 PM
Sounds like muscle gain and fat loss goals are met by coming into the workout on an empty stomach - with the exception of some amino acids and possibly some stimulants to get you going and keep you from losing muscle. too bad they dont speak english
02-23-2007, 04:49 PM
02-23-2007, 04:56 PM
The authors systematically reviewed all available epidemiological evidence on the relation between habitual coffee consumption and risk of type 2 diabetes. The authors conclude that their systematic review supports the hypothesis that habitual coffee consumption is associated with a substantially lower risk of type 2 diabetes. Longer-term intervention studies of coffee consumption and glucose metabolism are warranted to examine the mechanisms underlying the relationship between coffee consumption and type 2 diabetes.
1. Nathan DM. Long-term complications of diabetes mellitus. N Engl J Med. 1993;328:1676-1685
2. Wild S, Roglic G, Green A, Sicree R, King H. Globalprevalence of diabetes: estimates for the year 2000 and projections for 2030. Diabetes Care. 2004;27:1047-1053
3. Tuomilehto J, Lindstrom J, Eriksson JG, et al. Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance. N Engl J Med. 2001;344:1343-1350
4. Knowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 2002;346:393-403
5. Schaefer B. Coffee consumption and type 2 diabetes mellitus [letter]. Ann Intern Med. 2004;141:321
J. Am. Med. Assoc. JAMA: The Journal of the American Medical Association
02-23-2007, 05:01 PM
no problem - :-) So if your fat - drink coffee before hand your morning cardio - want to lose more fat - ??? eat fish, EFA oils(10%), and lower your carbs toward 20% of your calories - slowly over 6-8 weeks
04-08-2007, 01:07 PM
04-08-2007, 01:08 PM
Hi I entered a weightloss contest and am looking for information on how to quickly lose body weight in the next 5 weeks. HELP!!
I entered the contest last week at 301lbs and need to lose atleast 30lbs before May 7th!
04-11-2007, 12:34 AM
Sorry for the absence. Great info here, I am definitely a believer in coffee and caffein both. What mentioned earlier w/ respect to glucose metabolism (normally a good thing) is that the idea of AM cardio is that you try to minimize glucose metabolism. Your body is in a state that is ideal for burning fat 1st thing (high FFA concentrations in the blood). I feel that stimulants and glucose metabolism up regulation (of which it appears that coffee is both)would be counter productive for this very specific type of low intensity work out designed to rely heavily on FFA. Hopefully my thoughts came across a little more clearly here.
Also the quoted article talks alot about glucose absorption in the gut, not really of much importance when exercising on an empty stomach
again thanks for the thoughts, it is always good to try and get a deeper understanding - I know I have plenty of room for improvement here.
[as a disclaimer this I am not a nutrition expert - just someone who finds it very interesting, as well as pertinent]
04-11-2007, 08:03 AM
Im going to also try the cabbage diet...has anyone ever heard of this diet and does it really work!
Basically what it is, is a soup containing cabbage and other veggies including brown rice and you eat this for 7 days and as much as you want!!
Ill try it and keep everyone posted! I will start tomorrow4/12/07
04-30-2007, 10:38 AM
I have tried both low intensity and running sprints in the morning. If you are trying to do a recomp i would say go with the low intensity cardio so that it doesnt interfere with your weight training. However, if you want to melt fat off fast, sprints in the am on an empty stomach do the trick. Combine this with full body workouts 3x a week ala hst, you will be one ripped dude.
04-30-2007, 08:22 PM
05-03-2007, 10:18 AM
Just an update from last fall, I tried the AM HIIT thing out, but I didn't lose weight like i thought i would. I lost more. Much more. I'm a life long convert now
05-23-2007, 11:47 AM
Why stick to one or the other? I've been doing intervals on the ellipticle for 20 minutes followed by another 20 minutes of heavy bag work/ab work at lower intensity. This is never done while fasting though. I take 10g Bcaa's/24g Super carb with 2g Citmal pre, and then another of these minus the supercarb during. I wait about 30 minutes after training for my post workout shake (this contains no carbs). I can only do AM cardio once a week, so the other two sessions are done after work, with the same nutritional protocol minus the supercarb altogether. Results have been very good over the past few months of this. I'm very close to 10% BF, down from about 16%. This, with 3 full body lifting sessions a week (hybrid HST) has allowed me to keep virtually all my LBM too.
05-24-2007, 01:46 AM
I've just never gotten into morning fasted cardio...Upset my stomach..I need to feed the machine before I crank up the heart rate..
05-24-2007, 08:42 AM
I just started like two months ago at 301.2lbs with the am cardio consisting of either biking or elyptical training and evening light workouts or road cycling and am at 273lbs.
My goal is to be at 200lbs within another 6 months.
Also were doing a weght loss comptetion here at work and the pot is $1400 and I'll need to weigh 240lbs by June 13th but I dont think i'll make it.
Any good fat burners/ appetite control supplements out there that work well????
06-02-2007, 05:19 PM
Good discussion and the subject of fasted versus fed cardio, as well as low-intensity versus HIIT cardio has been hotly debated.
I do believe there's a place for most of it (although I do question the merits of fasted cardio...)
At any rate, here are a couple great articles that are worth a read before you decide on anything.
Myths Under the Microscope 1: The Low Intensity Fat Burning Zone
Myths Under the Microscope 2: False Hopes for Fasted Cardio
06-08-2007, 07:45 AM
Although I picked empty stomach in the poll, I have to question whether I can call it empty with all the supplements
06-08-2007, 07:58 AM
06-14-2007, 07:15 AM
06-14-2007, 11:37 PM
07-13-2007, 06:31 PM
this debate will probably go on forever but here are some things i have tried: If you want to burn fat faster to get ripped up=sprints/HIIT, if you want to maintain maximum muscle mass, while losing fat, why not do 30min low intensity after your resistance training? I have done both, and i was definitely more muscular doing low intensity after resistance training, but it took me 10 weeks to get to single digit bodyfat from about 12-13%. When i did HIIT, or just did full body workouts with minimal rest between sets (only rest being unloading and loading whatever piece of equipment i was using) i ripped up faster, maintained strength, but seemed to have a different, more athletic look, was slightly thinner looking in clothes, and it only took about 7 weeks.
07-17-2007, 03:02 PM
I tried an AM Fasted Brisk Walk today for the first time and as hard as it was to wake up, it was definitely well worth it. As soon as I got outside I just felt so much more energized. All day so far I have had a great amount of energy, I haven't nodded off once while at work today!!! lol
I think I might start the morning Fasted Brisk walk every day and on Tues/Thurs/Sat do a Morning fasted low intensity cardio and after work go to the gym for a moderate intensity cardio. Is this a smart idea??
07-21-2007, 02:03 AM
07-26-2007, 09:43 AM
08-19-2007, 10:25 PM
The problem with anecdotal evidence is that everyone is different. I see some people recommending that AM fasted cardio sprints are superior to low intensity cardio. Maybe it is for that person, or maybe they'd lose fat is they just thought about it with their blessed metabolism.
I would do AM cardio, the ***** that it is, but I'm just not sure it's going to be effective. Basically, when I wake up and do cardio, I don't feel that great afterwards, and it leaves me less likely to productively lift or do more cardio later on. If I sleep in goto work, then I can do everything optimally.
I also question if Leuceine should be used solo instead of all 3 BCAA's. I guess it depends on how serious you are about weight loss.
Some people seem to be carb tolerant, and others are not. I also wonder if this has to do with the insulin spike from eating carbs. Some have a huge spike, and others don't which is why they can handle it.
So many things to ponder...
08-20-2007, 03:53 PM
Definitely AM on an empty stomach!
Not only is it easier to run on an empty stomach, doing cardio in the AM is great for those of us who will be reluctant to do it later in the day. I hate cardio, so I like to get it over with first thing. If you MUST have something to eat beforehand, I would suggest just a protein shake.
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