Melancholyaeon July 18, 2013 The Best Ways To Lose Fat Here's Everything You Need To Know About Losing Fat. Muscle gain happens faster than fat loss. There is a transitional period where new lifters will often getting bigger before they get smaller.Diet and Energy products from Supplement Giant. One capsule of NOW Green Tea Extract with 200 mg EGCg posesses the phytonutrient content equal to about 2-3 cups of. Per Serve Per 100g; Energy: 67.8kj: 2260kj: Protein: 0.26g: 8.7g: Fat - total: 1.4g: 46.7g-saturated: 0.34g: 11.4g-trans: 0.0g: 0.0g-monounsaturated: 0.90g: 30.02g. Quality and precision is secured so that the products can be used for. When Is The Best Time To Do Cardio? Some people wake up at 4: 0. But however you want to. Then later in the day they do their weightlifting routine. Others do their cardio before or after their workout routine. Some run at midnight to avoid heat. Why? The Winners. Place Cardio Exercise Now Or Then? Cardio exercise without question is an essential part of any training routine whether it be a bodybuilding, strength training, sports training or most obviously a running workout schedule. It increases our endurance levels and is also an important factor in preventing all sorts of heart problems and diseases. Its the same as weightlifting. There are many different opinions on how to properly do cardio to achieve certain goals. This is why it is so important to know what certain types of cardio are doing to your body and how to do it properly. Just like weightlifting. When Is The Best Time To Do Cardio? There is no set time where you make the best gains to do cardio. It ranges for everyone, for example if you feel like total crap in the morning and you need an hour or two to feel fully energized, then you obviously arent a morning person so then dont do it in the morning. Listen to your body, you wouldnt pump iron if you were half- awake. So basically the best time for you to do your cardio exercise is when you feel it is the best time to do it, and stick to that time. But there is still more to this, there are still a few guidelines you should follow so that you dont end up setting yourself back. These will help you understand when to perform your cardio for better results, or the results you want. Cardio In The Morning On An Empty Stomach First of all NO! Cardio in the morning is probably the most stupid idea I have ever heard. This isnt just my opinion but the most knowledgeable trainers and exercise experts agree that cardio in the morning on an empty stomach is not good for you body. I have low glycogen stores in the morning and my energy levels are low because I dont have carbohydrates, so then I will tap into my fat stores right? This is TOTALLY wrong. The complete opposite happens. Fat burn doesnt occur during cardio exercise, but about two hours after. Instead your body will look at your tasty muscles for energy meaning. This is a bodybuilders worst nightmare. Its also common sense not to do it on an empty stomach. And if you think about it, your body has just fasted for eight hours and it needs something to eat to refuel itself. Dont Get Me Wrong Yes, dont get me wrong, it isnt that doing cardio in the morning is bad, but doing it on an empty stomach is bad unless you want to lose muscle instead of fat. Like I said earlier if youre a morning person and you feel best in the morning then keep doing it in the morning, just make sure you dont do it on an empty stomach. Cardio Workout Right Before Weightlifting? Again this is also a HUGE NO! Not unless you dont want good results from pumping iron, then I guess you're wasting your time in the gym if you go all out and perform cardio before your workouts. But when you run before working out, an intense cardio workout totally or almost depletes your glycogen stores. During a weight lifting session, protein synthesis either goes up a little or stays the same while protein breakdown goes up. After that his protein synthesis drops and muscle breakdown goes high. Plus his muscles are in a state of breakdown. Again, Dont Get Me Wrong Yes, dont get me wrong again, what I just explained above is doing cardio right before your workout or even an hour before your workout. But it is all right if you do your cardio exercise then your weightlifting program after if you give yourself an adequate amount of time to recover and replenish your glycogen stores. Plus you have to replenish your muscles glycogen stores. Another thing is if your cardio workout is relatively short and low/very low intensity then its all right to hit the weights right after. Cardio Right After Weights? Doing cardio right after weights is way better than doing it before weights. The reason being is that weight lifting doesnt deplete your glycogen stores as bad as it does in cardio workouts depending on how intense you go. But for a more effective cardio session right after a workout, I recommend waiting at least 2 hours even more (If you have the time to do this) before doing your cardio. But if you dont have the time it is still alright to do it right after weights. Just be prepared to have a less effective cardio session. For best results in your cardio training, try to do schedule your sessions separate from your weightlifting program. So if you lift weights 4 times a week, then do running on the other three days that youre not lifting weights. Doing cardio on separate days than weight lifting ensures that you have the proper energy to perform your best in either your cardio or lifting session. You also have to do cardio after weights if you have 4- 5 cardio sessions and are a serious weight lifter. Yea, if you did an all out run for 4. Doing Cardio And Gaining Serious Mass? Yes it is possible, it can be done. A bodybuilder would cry at the idea of losing precious hard gained muscle. This is also one of those topics that also depends on your goals. If you want to be well rounded (Meaning quite cardiovascular fit while still having decent muscle and strength), then your cardio program might cause slight/very slight muscle loss depending on how long, intense and how many times a week you do it. So there are basically two categories for this topic. Guys who want huge mass and dont want to lose it and guys who want some mass and strength but also want to be cardiovascular fit. Now for the people who want to be well rounded. So if you run everyday for two hours then you lose lots of muscle over time. My Favorite Type Of Cardio To bluntly put it, my favorite type of cardio is the good old constant run. Running for an hour an hour and fifteen minutes at 6. I just want to add some decent muscle mass and strength. Running for an hour an hour and fifteen minutes at 6. It all depends on your goal and what you want to do. Let me help you a little. Basically There Are Four Main Goals Which People Want Are: To have massive muscles and let nothing get in the way of letting you lose it but still maintaining a balance between cardio and weight lifting. To be well rounded meaning being fit and still have muscle and strength. To be extremely fit in the cardio system which is your only goal, and you dont care about gaining muscle (Distance running or marathon running). Here are a few ways of doing each goal. Gaining Huge Muscle. HIIT (High intensity interval training) HIIT combines the use of all out intervals and periods of lower intensity periods. Dont worry, if you are well fed and energized, these sessions last for only 3. The Good Old Run Run at most for 3 days a week for 3. Try running outside because on a treadmill, staring at a wall for 3. Doing cardio 4- 5 times a week for 4. Your endurance will be quite noticeable and you might lose a bit of muscle. But if you do weights, you will be stronger and bigger (Just don't expect to be the next Ronnie Coleman). Biking and skipping are also good ways of increasing cardio fitness. Biking works more on strength in your legs while skipping develops more quickness in the feet while utilizing more calve muscles. Except for skipping, I recommend incorporating it in a running or biking schedule and shortening the time. Dont just skip 4- 5 times a week. It is more geared only towards long distance or marathon runners. You must run 5- 7 times a week. Sessions range from 6 mile runs to 1. The only exercise is running. This is great for burning fat since you run at the fat burn level for the lower intensity periods and burn more calories in the high intensity levels. Running, skipping and biking. These are great for losing weight. If youre overweight, slowly work your way up. For fat loss, exercise at the fat burning zone. For beginners run 3- 4 times a week for 2. Gradually work your way up to 4- 5 times a week for 3. Remember any type of cardio activity will burn fat. You just have to be consistent and you will shed the pounds. Many people give up because they arent seeing results, but really a month isnt enough to see huge results. DON'T EVEN BELIEVE IN THAT CRAP. There are NO shortcuts, you cant stick some piece of crap machine on your chest and get fit. Some people shed the pounds fast and others slow because everyone has different bodies Another note here, try avoiding running on the treadmill. It is not natural running and in some people it could set them back. Also you have a chance of mentally burning out running on the treadmill. Staring at a wall in an enclosed environment can get very boring meaning you will burn out mentally and give up. Place (tie) The . One should perform cardio when they have the time. This is the case with the common HIIT type of cardio. This type of cardio is considered to be the . Cardio & Weightlifting This is a very controversial topic, and everyone has their own view on this, but personally I think that cardio is more than ok to do immediately following a workout. Now before you even begin to say . I believe that performing 3. Save the HIIT (High- Intensity Interval Training) for another day, or separate your session at least 6 hours from your training session. Lactate production also increases, which decreases the FFA mobilization rate and increases the re esterfication rate (SP?). Now in lower- intensity cardio, the Lactate production remains low and FFA mobilization remains elevated, which in tern causes the body to use oxidated fats as its fuel source. Max Heart Rate. To calculate your Max Heart- Rate, take 2. For me this would be 2. Now for low- intensity, I would remain at 6. Usually in 1. 0 seconds during low intensity I get ~2. Summary The summary here is that cardio and weightlifting can be done simultaneously, if it is kept at a low intensity.
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