Cardio help!

[PUREStrength3]

Im trying to shed some bodyfat but do not want to lose any muscle mass. My diet is in check, i just need to know what type of cardio will be most benefical. Today i used an ellipical for 20 minutes and almost died (havent done any cardio besides basketball in months). I was thinking 20 min on an ellipicall (ski like machine) and then 20 min on a bike.

[wedgylx]

really no reason to ever break up the cardio session, in my opinon.

If you're worried about muscle breakdown, many people suggest low intensity cardio sessions for about 45 minutes. Many are also firm believers in doing so on an empty stomach

[Brent]

Retain 2 will also prevent some muscle breakdown.

You could always just lose fat the Dinoiii way. (No cardio, all diet)

[Wisconsin Home Grown]

Retain 2 will also prevent some muscle breakdown.

You could always just lose fat the Dinoiii way. (No cardio, all diet)

OUCH!!!:eek: I got a long ways to go!

[PUREStrength3]

The all diet idea would work, if i was planning on being cut on Christmas. I think ill stick to 30 minutes of either biking, jogging, or swimming (3 days a week).

[liftin9]

Just a hearsay... one guy on his blog said he had read a research saying that swimming is not an effective way to loose fat and results were insignificant compared to the control group. Need that oxygen.

The all diet idea would work, if i was planning on being cut on Christmas. I think ill stick to 30 minutes of either biking, jogging, or swimming (3 days a week).

[RisingAgainst]

Just a hearsay... one guy on his blog said he had read a research saying that swimming is not an effective way to loose fat and results were insignificant compared to the control group. Need that oxygen.
NO WAY BRO! I spent one summer swimming for NO LESS than 35 hours/week and I lost a HUGE amount of fat (23 pounds) while retaining and even building muscle. (age at the time was 14 so no supplementation was being used except for the post-swim snack of JUNK FOOD!) lol
EDIT: I used Bench/Squat to guage the muscle building I claimed. I think I hit 135 that summer for bench and hit my first ever 185 squat at that time.

[dinoiii]

People are unfortunately so into losing "weight" rather than "fat" it would seem. This is the unfortunate distinction that is not being made. I would beg to differ on many accounts. While cardio (read: activity of any sort) certainly can increase caloric expenditure, that's where reality hits...you CAN in fact do the same amount of justice by creation of caloric deficits in other ways...

As the ole mantra goes:
"I can't means I won't!"


Drop the fork compadres!!!

And slowly BACK AWAY FROM THE TABLE...

It's as simple as that, or alternatively do your cardio for years and look...

well, like the rest of the people that do cardio for years (read: the same as they day on day 1). And this is aerobics, not anaerobics btw (sprinter vs. distance runner argument for those that hate my science stuff).


And RA...as for swimming, the difference was that you were not consuming food while afloat (junk food post-workout or not, you were likely creating a deficit). I agree with what was said about this activity...see sticky and read it fully through...swimming makes a special appearance. ;)


D_

[RisingAgainst]

Probably... I was in the pool so often that I didn't have much time to grub out.

[venom34]

interval training has been shown to burn fat without causing lean muscle loss when done at 12-16 min sessions. example after weight training get on the eliptical and do 40 seconds steady pace 20 seconds all out for 12-16 min.
this worked great for me. hope it helps

[That MD Boy]

instead of running do a full body cardio workout. power cleans work well. run for a little then do push ups then squats then pull ups then sprints boom boom boom no rest between

[Okstate132]

Scientific studies show that fat is burned up to 300% faster when exercising in the morning on an empty stomach as opposed to doing the same exercise in the afternoon. If you are trying to lose body fat I would do your weight training in the morning also on an empty stomach.:D You could try Bill Phillips cardio methods and do the 20 minute aerobics solution, he swears by it and a couple of my buddies do it with good results. As for me well my ass is to lazy to get out of bed that early and lift, as it is i'm getting up at 7:30, I dont think i could make it any earlier, I'm not a morning person:(

[RisingAgainst]

Scientific studies show that fat is burned up to 300% faster when exercising in the morning on an empty stomach as opposed to doing the same exercise in the afternoon. If you are trying to lose body fat I would do your weight training in the morning also on an empty stomach.:D You could try Bill Phillips cardio methods and do the 20 minute aerobics solution, he swears by it and a couple of my buddies do it with good results. As for me well my ass is to lazy to get out of bed that early and lift, as it is i'm getting up at 7:30, I dont think i could make it any earlier, I'm not a morning person:(
I would say that that would be better for losing body weight... not so much body fat... ;)

[dinoiii]

I would say that that would be better for losing body weight... not so much body fat... ;)

Agree

Scientific studies show that fat is burned up to 300% faster when exercising in the morning on an empty stomach as opposed to doing the same exercise in the afternoon. If you are trying to lose body fat I would do your weight training in the morning also on an empty stomach.

Want to point me to those studies showing that number please?

D_

[Okstate132]

Agree



Want to point me to those studies showing that number please?

D_

http://health.ninemsn.com.au/article.aspx?id=269661
This is a good website and video:D As for where i came up with you burn fat 300% faster that is in Bill Phillips book Body for Life pg. 65 (just in case you have it).

[dinoiii]

http://health.ninemsn.com.au/article.aspx?id=269661
This is a good website and video:D As for where i came up with you burn fat 300% faster that is in Bill Phillips book Body for Life pg. 65 (just in case you have it).

Its always a safe assumption that I have the books btw...I have to see what everyone is suggesting...just don't have them memorized yet. The unfortunate part is that the book lags on description of anti-catabolism in the weight-trained athlete still (and this makes sense because the book in trivial sense was written for "fat" housewives - his and TC Luoma's - now with Biotest, formerly with EAS/Muscle Media with Bill).

One of the things being discovered is comparatively cardio training is apt to burn more fat in a glycogen-depleted state, rather than calling on an AM fasted protocol per se - though, of course...AM-fasted usually denotes a certain level of glycogen-depletion...

Unfortunately, so does carbohydrate-restriction, so does aerobic POST-anaerobic protocols based on newer research trials (whereas we used to think in mantra-fashion that it should be the other way around with cardio before weights, this is just very untrue).

Anyway, back to BFL...the unfortunate thing in that book is that it cites none of these (hopefully) "peer-reviewed" references, which tend to do comparison to the untrained athlete (read: couch potato) to come up with outrageous percentages like the whopping 300% (hell, this is prototype supplement industry add - see nearest MuscleTech ad for more). Just a way to manipulate presentation.

The site you posted was also non-peer-reviewed and really compared to baseline levels of sedentarianism. Any activity burns calories which will ultimately shake-up the energy balance equation (calories in/calories out), however - our goal is also muscle preservation...I don't care for the starvation modes myself at all and clients do just fine without them comparatively. ;)

D_

[Okstate132]

Its always a safe assumption that I have the books btw...I have to see what everyone is suggesting...just don't have them memorized yet. The unfortunate part is that the book lags on description of anti-catabolism in the weight-trained athlete still (and this makes sense because the book in trivial sense was written for "fat" housewives - his and TC Luoma's - now with Biotest, formerly with EAS/Muscle Media with Bill).

One of the things being discovered is comparatively cardio training is apt to burn more fat in a glycogen-depleted state, rather than calling on an AM fasted protocol per se - though, of course...AM-fasted usually denotes a certain level of glycogen-depletion...

Unfortunately, so does carbohydrate-restriction, so does aerobic POST-anaerobic protocols based on newer research trials (whereas we used to think in mantra-fashion that it should be the other way around with cardio before weights, this is just very untrue).

Anyway, back to BFL...the unfortunate thing in that book is that it cites none of these (hopefully) "peer-reviewed" references, which tend to do comparison to the untrained athlete (read: couch potato) to come up with outrageous percentages like the whopping 300% (hell, this is prototype supplement industry add - see nearest MuscleTech ad for more). Just a way to manipulate presentation.

The site you posted was also non-peer-reviewed and really compared to baseline levels of sedentarianism. Any activity burns calories which will ultimately shake-up the energy balance equation (calories in/calories out), however - our goal is also muscle preservation...I don't care for the starvation modes myself at all and clients do just fine without them comparatively. ;)

D_
Wow great post D, your knowledge far exceeds mine in this area, But i'm glad you took the time to write everything out like that so that I would understand why I was wrong insttead of just saying im wrong:D It was extremely informative and thanks for the reply.

[lionelxxl]

D, with regards to the higher % of fat burned doing fasted state cardio vs carbs %, i agree with that, but i remember articles which stated something to the tune of the body 'compensating' for this by utilizing more carb cals vs fat cals throughout the day so at the end of the day, it comes down the the same thing. Calories burned.

Simply, if you burned more 'fat cals' during your cadio session, you're more likey to burn less 'fat cals' and more 'carb/pro' cals throughout the day and vice versa.

Any truth Dino?