Please Scroll Down to See Forums Below I have heard both sides but I want to know the consensus at this board. When is the best time of day to do cardio or in my case HIIT cardio. I've heard in the morning on an empty stomach. This for me would be hard because of the morning thing, I'm just not a morning person. Secondly I feel that I need to have a bit of food in me or at least in the last two or three hours before I go and do a grueling physical activity which is what my HIIT cardio program is going to be. If I were doing straight distance and time type cardio I would probably be ok with running early morning empty stomach. However I have choosen to do HIIT which seems to be the best energy system for fast fat loss with minimal loss to lean mass. In this case I feel that it will be best for me to treat it as any other workout save it until after work and make sure I've had proper nutrition during the day. Any suggestions, or critiques are welcome.
Alright FINAL ANSWER, when should I do HIIT cardio!!
- Thread starter CobraUTAH
- Start date
FatRat
New member
CobraUTAH said:
That is because you use the food for energy, and the reason for the morning workout is so that you don’t have this in your system so your body uses fat reserves instead.
I cant do morning cardio either, just not practical and I would rather sleep! I do my cardio after lifting for a similar effect (i.e. depleted muscle glycogen).
As for whether these are the optimum times for HIT, I don’t know if there is any difference. You will not have as much energy, but it should be more efficient at burning fat, which should be your goal rather than running faster sprints.
jackangel
New member
From what I've read...definitely do NOT do HIIT (or any other cardio) first thing in the morning, on an empty stomach...unless you want to speed up muscle loss. When you wake up, cortisol levels are high, and combined with the fact that you have no recently digested food on hand to serve as fuel, if you perform such intense exercise, your body will break down too much muscle for energy. I would say, if you want to do it in the morning, have some proper nutrition, carbs and protein, as if you were going in to lift weights. Otherwise, you can do it another time during the day, and you should still get the results you want.
All of what I'm telling you, I've found in this thread at bodybuilding.com.
All of what I'm telling you, I've found in this thread at bodybuilding.com.
slinky
New member
Before my morning HIIT sessions (jump rope), I get something in my stomach beforehand. Usually my mixture of dextrose/malto dextrin. I find that this allows me to have a fully blistering HIIT session.
My evening HIIT sessions (heavy bag, boxing), I've already eaten through out the day; so no need to fuel up. Afterwards though, I do have my dextros/malto dextrin drink for recovery purposes.
My evening HIIT sessions (heavy bag, boxing), I've already eaten through out the day; so no need to fuel up. Afterwards though, I do have my dextros/malto dextrin drink for recovery purposes.
I'm basing that recommendation off of this:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=236373&highlight=whey+cardio+fasted
See the study posted by bilat -- btw thanks bilat, awesome link
I've seen other studies showing that a large carb meal right around a cardio session negates the thermogenic effect, so this study kind of supported what I already was guessing.
-casual
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=236373&highlight=whey+cardio+fasted
See the study posted by bilat -- btw thanks bilat, awesome link
I've seen other studies showing that a large carb meal right around a cardio session negates the thermogenic effect, so this study kind of supported what I already was guessing.
-casual
From the research I have read, HIIT type training is superior for fat reduction mainly because it stimulates the release of testosterone and GH...good for burning fat and saving muscle. Sprinting created something like a 300% increase in testosterone levels...GH response was similar. Both levels stayed elevated for several hours after the sprinting session. Cardio done at a lower intensity (jogging, biking, etc..) showed no significant increase in test and GH levels.
As for the timing question, I’ve read a couple of research articles on this subject as well. The evidence that morning cardio is superior in burning bodyfat seems to be inconclusive. The impact of doing morning cardio is probably insignificant for most people. However, some evidence seems to suggest that there might be some benefit to morning cardio if you are already quite lean and trying to lose those last stubborn pockets of fat.
I'll see if I can find links to the articles I was reading.
Hope this helps!
As for the timing question, I’ve read a couple of research articles on this subject as well. The evidence that morning cardio is superior in burning bodyfat seems to be inconclusive. The impact of doing morning cardio is probably insignificant for most people. However, some evidence seems to suggest that there might be some benefit to morning cardio if you are already quite lean and trying to lose those last stubborn pockets of fat.
I'll see if I can find links to the articles I was reading.
Hope this helps!
jboy thanks for the research. I can't site any references right now but if my memory serves me I seem to remember that morning cardio seems to best for the skinnier guy looking to strip every last once of fat and who doesn't care about preserving lean mass. On the other hand HIIT seems to be best used and timed as a lifting workout. Use it as say a leg day and treat it that way as far as nutrition and timing. This seems to be the thing to do with HIIT plus, me not being a morning person and not being good on low nutrition I'll stick with HIIT later in the day.
I agree completely; I've seen some stuff to that effect. The whole morning cardio thing only becomes an issue if one is already quite lean. Then some dietary and cardio manipulation is necessary to shed the last bit, but otherwise it's just calories in vs. calories out. And HIIT burns more calories.
-casual
Lord_Suston
New member
I prefer hit later in the day almost an hour or two before bedtime. Get the boost in metabolism during sleep and spare muscle since the release of test and gh are soon after...
I sprint or intense boxing (not just endless rounds, but speed work) and then I have a tons of protein and some basic sugars and go to bed. when I wake up I feel refreshed and over a few weeks I get pretty ripped
This is what works for me, might vary for other people
I sprint or intense boxing (not just endless rounds, but speed work) and then I have a tons of protein and some basic sugars and go to bed. when I wake up I feel refreshed and over a few weeks I get pretty ripped
This is what works for me, might vary for other people
Madd Hatter
New member
Is this anything close to HIIT?
I was gonna make a thread asking this, but since it's so retarded, I'll just sneak it in here...
I'm on a upper/lower split, workout every other day. My upper body day takes like 40 mins, I like to spend close to an hour in the gym. Add in that I have a flabby midsection, and a few mins in the cardio room after my lifting seems natural. If I got on the Precor Elliptical (the one with the nifty handles even), and did 1:1 ratio or so of pedaling as fast as I could and casual "walking" for 12 mins, would this be doing me any good? I'd do it on the treadmill, but then I'd have to sit there with my thumb on the speed button, and the treadmills at my gym shut down if you f w/ them too much anyway.
I was gonna make a thread asking this, but since it's so retarded, I'll just sneak it in here...
I'm on a upper/lower split, workout every other day. My upper body day takes like 40 mins, I like to spend close to an hour in the gym. Add in that I have a flabby midsection, and a few mins in the cardio room after my lifting seems natural. If I got on the Precor Elliptical (the one with the nifty handles even), and did 1:1 ratio or so of pedaling as fast as I could and casual "walking" for 12 mins, would this be doing me any good? I'd do it on the treadmill, but then I'd have to sit there with my thumb on the speed button, and the treadmills at my gym shut down if you f w/ them too much anyway.
Another important aspect of HIIT is that you can not and should not do it more than 2 or three times a week. It needs to be viewed more like a leg workout than a typical cardio routine. It is far more punishing on the body. I'm expecting my legs to feel damn sore after a tough HIIT day. I'll probably start with just 2 a week for the first 2 weeks and then go to 3. If I feel I need more cardio I'll throw in a standard jogging run for 20 or 30 minutes.
Few other questions.
1. If someone did HIIT, but they still ate a normal diet to gain muscle and did a routine like DC, would it be possible for them to lose bodyfat but also increase muscle? You're not doing them at the same time, one day you lose bodyfat, one day you gain. It seems possible.
So like one week could be:
Gain 1lb LBM, Lose 1lb Fat
And then in 3 weeks, maybe it's 5lbs LBM + and you've lost 4lbs fat so it looks like you've only gained a lb, but you've really gained a lot more and dropped fat.
2. Would HIIT be more effective in the morning (With whey before) or would 11:00-3:00, sometime in there, be effective too?
3. What's good to eat postworkout for HIIT? How long should you wait until after you've finished?
1. If someone did HIIT, but they still ate a normal diet to gain muscle and did a routine like DC, would it be possible for them to lose bodyfat but also increase muscle? You're not doing them at the same time, one day you lose bodyfat, one day you gain. It seems possible.
So like one week could be:
Gain 1lb LBM, Lose 1lb Fat
And then in 3 weeks, maybe it's 5lbs LBM + and you've lost 4lbs fat so it looks like you've only gained a lb, but you've really gained a lot more and dropped fat.
2. Would HIIT be more effective in the morning (With whey before) or would 11:00-3:00, sometime in there, be effective too?
3. What's good to eat postworkout for HIIT? How long should you wait until after you've finished?
Zander1983
New member
bilat said:
I suggest you would be better of by using small microcycles. Aim to gain muscle for three weeks, aim to drop fat for two weeks, etc...
Well I'm going to keep my diet the same even if i'm 'cutting'. That's what DC recommends, for cutting he just suggests cardio--he suggest low intensity stuff though. And DCs diet is already high protein, moderate good fats, and low-moderate carbs. If i'm trying to lose bodyfat, should I try keeping my carbs under 200g? I'm 170lbs, that would be 340g Protein, 200g carbs, fats whatever I get from those foods + 4 tbsp olive oil daily.
I don't see why I couldn't lose fat by doing HIIT, and gain muscle since they're at different times.
I might do the microcycles though, I guess i'll give it a try and see.
So what is good to eat postworkout for HIIT?
I don't see why I couldn't lose fat by doing HIIT, and gain muscle since they're at different times.
I might do the microcycles though, I guess i'll give it a try and see.
So what is good to eat postworkout for HIIT?
Yes, it's possible. It might look like this:
Wake up, take whey, do your HIIT cardio. Have a small protein meal. Wait 2 hours. Have a balanced mean (ie carbs too).
Then start overeating like a mofo, caloric surplus.
IF it could work, that's how you'd do it. I don't think trying to do both at once would give you the same results that doing each separately would. I'd just bulk normally.
I think morning cardio is only necessary if you're already very lean. Otherwise, losing fat is just about taking in less than you expend.
Depends. If you're doing HIIT for conditioning, just eat whatever. If you're doing it for fat loss, don't have carbs for 2 hours afterwards.
-casual
Ok thanks for the info casual.
I don't really want to be a bodybuilder, i'll be happy just being around 185lbs w/ 5-8% bodyfat, so gaining mass slowly but dropping my bodyfat is really what I'm after.
Since i'm already fairly lean, should I do AM cardio?
I think i'm gonna do this:
8:00 - 40g whey, water
8:30 - HIIT
Post HIIT - 20g whey, water
11:00 - 1/2 Cup oatmeal, Chicken breast, Milk
1:00 - 40g whey with milk + 2 tbsp Olive Oil
3:00 - Same as 1:00
5:00 - 10oz chicken breast, 1/2 cup oatmeal, Milk
7:30 - 10oz chicken breast
9:30 - 40g whey w/ water
and then on my DC days, i'll just eat like a normal bulk but with pretty low carbs, and high protein.
Are good fats like Olive Oil important when trying to drop your bodyfat % or should I be eating other things instead there?
I don't really want to be a bodybuilder, i'll be happy just being around 185lbs w/ 5-8% bodyfat, so gaining mass slowly but dropping my bodyfat is really what I'm after.
Since i'm already fairly lean, should I do AM cardio?
I think i'm gonna do this:
8:00 - 40g whey, water
8:30 - HIIT
Post HIIT - 20g whey, water
11:00 - 1/2 Cup oatmeal, Chicken breast, Milk
1:00 - 40g whey with milk + 2 tbsp Olive Oil
3:00 - Same as 1:00
5:00 - 10oz chicken breast, 1/2 cup oatmeal, Milk
7:30 - 10oz chicken breast
9:30 - 40g whey w/ water
and then on my DC days, i'll just eat like a normal bulk but with pretty low carbs, and high protein.
Are good fats like Olive Oil important when trying to drop your bodyfat % or should I be eating other things instead there?
Good fats are definitely important.
From what I understand, you want good fats because if your body stores them they are utilized more easily later, aiding subsequent fat loss.
What's the timing of DC stuff? I'd suggest doing a bulk both on DC days and the next day, but doing what you've outlined on the third day after a DC session, right before the next.
The reason being that muscle protein synthesis continues for up to 2 days after training, so on that third day you're not growing and might as well be dieting.
-casual
From what I understand, you want good fats because if your body stores them they are utilized more easily later, aiding subsequent fat loss.
What's the timing of DC stuff? I'd suggest doing a bulk both on DC days and the next day, but doing what you've outlined on the third day after a DC session, right before the next.
The reason being that muscle protein synthesis continues for up to 2 days after training, so on that third day you're not growing and might as well be dieting.
-casual
Well I'm going to be doing
Mon: DC
Tuesday:HIIT
Wed: DC
Thur: HIIT
Fri: DC
Sat: HIIT
Sun: Off
I think I'm gonna do HIIT later too, around 11:00AM-3:00PM so I get some sun while I do it too. So i'm just going to primiarly eat good fats + protein before that then the rest of the day it'll be low carbs.
Do you think I should go for 100g carbs, 150g, 200g, or even more?
I was reading over an article on Animalbolics, it suggests eating all carbs postworkout (for weight training) do you think that would be wise on my DC days?
My main goal here is to get my bodyfat down to around 5% by the end of August, right now i'm anywhere from 9-15%, some ab definition but not like I want. Adding muscle is the secondary goal. Most people say they keep their bodyfat level about the same and add a lot of mass on DC, that's why I chose it, do you think something else would be better?
Mon: DC
Tuesday:HIIT
Wed: DC
Thur: HIIT
Fri: DC
Sat: HIIT
Sun: Off
I think I'm gonna do HIIT later too, around 11:00AM-3:00PM so I get some sun while I do it too. So i'm just going to primiarly eat good fats + protein before that then the rest of the day it'll be low carbs.
Do you think I should go for 100g carbs, 150g, 200g, or even more?
I was reading over an article on Animalbolics, it suggests eating all carbs postworkout (for weight training) do you think that would be wise on my DC days?
My main goal here is to get my bodyfat down to around 5% by the end of August, right now i'm anywhere from 9-15%, some ab definition but not like I want. Adding muscle is the secondary goal. Most people say they keep their bodyfat level about the same and add a lot of mass on DC, that's why I chose it, do you think something else would be better?
That would work. There's actually a term for that - TKD, "Targeted Ketogenic Diet." It sounds good in theory because it helps with energy levels. However, having carbs immediately post-workout will negate the fat-burning effects of the weight training. But that's what the cardio is for. So hey, why not give it a try. Add more practical experience to your toolbelt so you'll know how you respond to various diets and what works.
In terms of carb quantities, punch the numbers and figure out what would put you at a little below maintenance. You might have to adjust it.
As long as losing bodyfat is your primary goal, this should work.
-casual
How do I calculate whats below maintenence for myself for carbs? I'm 170lbs.
So you think I should try having all of my carbs only post-workout (Should these just be simple or some complex too?) or would eating them throughout the day be optimal to drop bodyfat? I'm looking for the fastest way to drop it while adding muscle if possible.
thanks for helping casual
So you think I should try having all of my carbs only post-workout (Should these just be simple or some complex too?) or would eating them throughout the day be optimal to drop bodyfat? I'm looking for the fastest way to drop it while adding muscle if possible.
thanks for helping casual
Let me say this again...adding muscle while dropping fat is not something that you can count on doing. It usually happens in guys who are actually trying to cut. Very few people try to do both simultaneously and succeed at it to any significant degree.
Actually I'm really not sure how much to eat in carbs. Diet isn't one of my strong points. You might try on the diet board.
-casual
Actually I'm really not sure how much to eat in carbs. Diet isn't one of my strong points. You might try on the diet board.
-casual
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