Cardio

[small but working on it]

I know this has been covered to death but thought I would ask anyway. Is it better to do cardio on empty stomach ? Is it better to do cardio while wearing sweatpants,hoodie, basically all bundled up ? I seem to lose my bf when wrapped up. I keep my heartrate about 130, I am mid 30s and just walk on treadmill with an incline. I occasionally burst a minute or two up to a hr of 180 or so and then back down. Any thoughts or help would be greatly appreciated. I am 5 10 205 and have been lifting on and off for yrs and yrs. I have about 13 to 15 percent bf and want to get to about 8 or so before I start cycle next month. Thanks.

 

[oso0960]

many people will argue about the empty stomach morning thing, but I personally believe you should eat something before doing cardio, why not hiit when you're not hungry. losing sweat is not equivalent to losing bodyfat. start what cycle? I hope you're not talking about juice.

 

[small but working on it]

Why would you hope that I wouldnt be talking about gear ?

 

[Muscle Stack]

many people will argue about the empty stomach morning thing, but I personally believe you should eat something before doing cardio, why not hiit when you're not hungry. losing sweat is not equivalent to losing bodyfat. start what cycle? I hope you're not talking about juice.

What class on nutrition did you take? When running on an empty stomach you body needs fuel ie carbs if none are present then the body must find fuel from another source ie stored carbs AKA body fat.... So if you are wanting to burn body fat then yes 1st thing in the am on an empty stomach is best for cardio, but dont stop there low calerie high protien diet is just as important. Bundleling up is a nother way to loose weight (most of it is water but some is also body fat because the bodies metabolism is raised by the heat and the body trying to cool its self thus it burns fuel to generate sweat to cool the body. I can drop 10 pounds of body fat in a week with this method. Its tried and true for me. The only thing I add is a simple 16oz of water before I start. Good luck..... Oh yeah the guy said JUICE!!! LOL is this the all american fitness (dot) GOV forum...

 

[small but working on it]

thanks for the advice there bro. I was hoping that bundling up was a good thing. I am literally drenched when I finish and I seem to get to my target hr a little bit faster as well. I ideally want to maintain the muscle I have worked so hard for but also want to get my waist size back down to a 33 or even a 32. I am at a 35 right now. When I am uh... lifting very hard I dont usually do more than about 15 minutes at 3mph at 15 degree incline. That is usually it as I dont want to compromise my gains. Any additional thoughts or advice ?

 

[RADAR]

I Am a firm believer in doing Cardio after a 12 hr fast on an empty stomach, a great hatchet job on Body Fat loss. The body has no choice but to dip into fat stores for fuel.And after Remember the body's demand is at its highest, now is the perfect time for a hi calorie, hi protein shake!
RADAR

 

[Jocques Straap]

This topic comes up every now and then, yet I am still unsure of fasted cardio. I'm pretty much going to be thinking out loud in this thread so bare with me.

The 2 primary sources of energy used during cardio, are stored glycogen(muscle/liver) and blood glucose. When we eat carbs, this adds to our blood glucose level. Therefore, the carbs that we eat pre-exercise, will be consumed during the exercise.

Triglycerides (body fat) is broken down into glycerol and 3 Fatty acids, when mobilized from our fat storage. The Glycerol, then travels to the liver, where it is then converted to Glycogen, and brought back into our blood stream. The rate at which this process occurs, is typically very consistent, however, it can very slightly. When we have a low blood glucose level, the rate increases. When we have a high blood glucose level, the rate slows. - There are other factors involved as well. (epinephrine)

The rate at which the above process takes place is very slow. If you try running, you would quickly burn up the majority of the glucose in your blood, and the energy being used would come from glycogen storage. Triglycerides would still be leaving your fat, heading towards your liver, but not quickly enough to support any kind of significant energy expenditure. Once you stop running, then the glycogen storage will try and be replenished with blood glucose, that has come from your fat storage. Or from the carbs you eat post workout.

There is no question, that a greater percentage of energy comes from fat, when you exercise on empty.


However, there is more to the story. If you eat some carbs, before cardio, your blood glucose, will not only be replenished by fat storage, but also by by the glucose being metabolized. This will be extra energy, for you to use during your cardio. Allowing you to work at a greater intensity, and/or longer duration. In order for this to pay off, you would have to burn more calories than you consumed on top of the energy you would have burned fasted.

Some numbers:

Fasted; burned 300kcal
200kcal carbs pre; burned 500kcal

In the above senario, it appears the amount of "fat" burned would be exactly the same.

So it would seem, that if you eat carbs pre-cardio. Then you would have to work harder to achieve the same result. This may not mean that you have to spend more time doing cardio, but you would have to be working at a greater intensity.

Also, since the carbs you eat are not metabolized instantly, they are slowly introduced into your blood stream. Meaning you will be able to sustain a higher intensity for a longer duration, resulting in even more calories burned. So now that 500kcal, becomes 600.


So the question is, which is physically/mentally easier; To burn 300kcals on empty, or burn 500kcals but eat 50g carbs first? I don't know. I would expect it would depend on the fitness level of the individual and their motivation.

What about "Runners High"? Epinephrine (adrenaline) is a neurotransmitter than increases the rate that fat is mobilized. Since you're carb loaded, and running hard, you get an adrenaline rush, resulting in more fat burned? Who knows.

How does all this fit into your overall diet? Sure, you did your cardio on empty, and target your fat storage. But what happens when you still are eating in surplus? Your just going to be replacing your burned fat, with new fat. Same goes for eating carbs pre cardio. If you are eating in surplus, you're going to store fat. The point here, is that your overall diet is infinitely more important then how you are doing your cardio.

 

[oso0960]

What class on nutrition did you take? When running on an empty stomach you body needs fuel ie carbs if none are present then the body must find fuel from another source ie stored carbs AKA body fat.... So if you are wanting to burn body fat then yes 1st thing in the am on an empty stomach is best for cardio, but dont stop there low calerie high protien diet is just as important. Bundleling up is a nother way to loose weight (most of it is water but some is also body fat because the bodies metabolism is raised by the heat and the body trying to cool its self thus it burns fuel to generate sweat to cool the body. I can drop 10 pounds of body fat in a week with this method. Its tried and true for me. The only thing I add is a simple 16oz of water before I start. Good luck..... Oh yeah the guy said JUICE!!! LOL is this the all american fitness (dot) GOV forum...

Ok first of all read my message correctly as I said personally, which = my opinion.

For the actual topic, you are basically stating that running on an empty stomach is good and burns fat. What proof do you have? I know you don't have proof because that topic is still controversial unless somebody very recently proved that what you said is right. If so then please prove me wrong and I'll shut up.

And where did you learn that sweating = fat loss? So let me step into a sauna all day everyday and I'll magically lose all of my bodyfat. You may be right that you lose fat, but again prove me wrong that it isn't such a miniscule amount of fat.

wow. 10lbs of bodyfat in a week huh? You're either seriously starving yourself or you're some kind of genetic superfreak. I've always read that anything over 3 lbs of fat a week is unhealthy. You say it's true for you, how did you test this? calipers? You do understand their range of accuracy right? next time you decide to lose 10lbs of flubber in a week, why not try hydrodensitometry weighing and I guarantee that you will be very surprised.

Why would you hope that I wouldnt be talking about gear ?

Well I don't know you, your stats, or why you want to take them, but you said you have been working out on and off for years and that gives me a good impression that you can still do very well without them. I figured since you're on and off, youd still have much room to get stronger/bigger without them for a while.

 

[RADAR]

This topic comes up every now and then, yet I am still unsure of fasted cardio. I'm pretty much going to be thinking out loud in this thread so bare with me.

The 2 primary sources of energy used during cardio, are stored glycogen(muscle/liver) and blood glucose. When we eat carbs, this adds to our blood glucose level. Therefore, the carbs that we eat pre-exercise, will be consumed during the exercise.

Triglycerides (body fat) is broken down into glycerol and 3 Fatty acids, when mobilized from our fat storage. The Glycerol, then travels to the liver, where it is then converted to Glycogen, and brought back into our blood stream. The rate at which this process occurs, is typically very consistent, however, it can very slightly. When we have a low blood glucose level, the rate increases. When we have a high blood glucose level, the rate slows. - There are other factors involved as well. (epinephrine)

The rate at which the above process takes place is very slow. If you try running, you would quickly burn up the majority of the glucose in your blood, and the energy being used would come from glycogen storage. Triglycerides would still be leaving your fat, heading towards your liver, but not quickly enough to support any kind of significant energy expenditure. Once you stop running, then the glycogen storage will try and be replenished with blood glucose, that has come from your fat storage. Or from the carbs you eat post workout.

There is no question, that a greater percentage of energy comes from fat, when you exercise on empty.


However, there is more to the story. If you eat some carbs, before cardio, your blood glucose, will not only be replenished by fat storage, but also by by the glucose being metabolized. This will be extra energy, for you to use during your cardio. Allowing you to work at a greater intensity, and/or longer duration. In order for this to pay off, you would have to burn more calories than you consumed on top of the energy you would have burned fasted.

Some numbers:

Fasted; burned 300kcal
200kcal carbs pre; burned 500kcal

In the above senario, it appears the amount of "fat" burned would be exactly the same.

So it would seem, that if you eat carbs pre-cardio. Then you would have to work harder to achieve the same result. This may not mean that you have to spend more time doing cardio, but you would have to be working at a greater intensity.

Also, since the carbs you eat are not metabolized instantly, they are slowly introduced into your blood stream. Meaning you will be able to sustain a higher intensity for a longer duration, resulting in even more calories burned. So now that 500kcal, becomes 600.


So the question is, which is physically/mentally easier; To burn 300kcals on empty, or burn 500kcals but eat 50g carbs first? I don't know. I would expect it would depend on the fitness level of the individual and their motivation.

What about "Runners High"? Epinephrine (adrenaline) is a neurotransmitter than increases the rate that fat is mobilized. Since you're carb loaded, and running hard, you get an adrenaline rush, resulting in more fat burned? Who knows.

How does all this fit into your overall diet? Sure, you did your cardio on empty, and target your fat storage. But what happens when you still are eating in surplus? Your just going to be replacing your burned fat, with new fat. Same goes for eating carbs pre cardio. If you are eating in surplus, you're going to store fat. The point here, is that your overall diet is infinitely more important then how you are doing your cardio.

Bro! You can read! & Read and show me study's, BUT? Have you actually tried it?

If you add some calories, then the body burns those calories for fuel, that is completely counter productive!
RADAR

 

[small but working on it]

I hope you're not talking about juice.

No problem, I understand. Radar and some long term bros have given me lots of great advice in the past and probably know a bit about me and my training,size,usage etc...

I have been on here for several yrs and have learned a lot and run a few cycles. I am mid 30's and am familiar with compounds and most of the dos and donts. I am cutting for another month before getting back on gear, probably a 10 to 12 week cycle. I was/am wanting to get the most out of my cardio right now and cut as much bf as possible. I am going to eat as cleanly as possible during cycle and although I may not gain as much mass as the gear would allow, I am hoping to keep the extra bf to a minimum. I will be kickstarting with dbol but the bloat isnt that bad on me and it leaves pretty quickly after I quit taking it. If it gets too bad, I just hit .5mg of adex eod and that seems to knock it out pretty good.

How long should I run/walk daily or eod ? I am hitting about 10 miles a week, treadmill, 15 degree 3 mph, hitting about 140 bpm on the computer and according to the machine, burning 1100 cals each visit. I know I am probably going catabolic and losing some muscle but at this point, I am ok with it as I will jump back on after I get to 8 or 9 percent. I am still taking in my protein and keeping my cals in check. More thoughts ?

 

[oso0960]

No problem, I understand. Radar and some long term bros have given me lots of great advice in the past and probably know a bit about me and my training,size,usage etc...

I have been on here for several yrs and have learned a lot and run a few cycles. I am mid 30's and am familiar with compounds and most of the dos and donts. I am cutting for another month before getting back on gear, probably a 10 to 12 week cycle. I was/am wanting to get the most out of my cardio right now and cut as much bf as possible. I am going to eat as cleanly as possible during cycle and although I may not gain as much mass as the gear would allow, I am hoping to keep the extra bf to a minimum. I will be kickstarting with dbol but the bloat isnt that bad on me and it leaves pretty quickly after I quit taking it. If it gets too bad, I just hit .5mg of adex eod and that seems to knock it out pretty good.

How long should I run/walk daily or eod ? I am hitting about 10 miles a week, treadmill, 15 degree 3 mph, hitting about 140 bpm on the computer and according to the machine, burning 1100 cals each visit. I know I am probably going catabolic and losing some muscle but at this point, I am ok with it as I will jump back on after I get to 8 or 9 percent. I am still taking in my protein and keeping my cals in check. More thoughts ?

So you obviously know what you're doing unlike most people on the anabolic board.

As for the cardio and losing weight... I don't know too much about steady cardio because I'm lazy, I've always preferred to do HIIT to drop fat.

Here's an interesting article about HIIT vs steady state cardio - Burn The Fat Blog: "Steady State Cardio 5 X More Effective Than HIIT????"

At first the article seems to bash on HIIT but the author is just explaining that HIIT isn't THAT much better than steady cardio as a lot of people make it out to be. Although 3x more bodyfat loss still interests me more

 

[RADAR]

So you obviously know what you're doing unlike most people on the anabolic board.

As for the cardio and losing weight... I don't know too much about steady cardio because I'm lazy, I've always preferred to do HIIT to drop fat.

Here's an interesting article about HIIT vs steady state cardio - Burn The Fat Blog: "Steady State Cardio 5 X More Effective Than HIIT????"

At first the article seems to bash on HIIT but the author is just explaining that HIIT isn't THAT much better than steady cardio as a lot of people make it out to be. Although 3x more bodyfat loss still interests me more

It makes perfect sense! I have never personally tried it, but To each his own way.
I Jusk know what i have stated works, as for as diet ,yeah! Diet is the most important key, just because you've burned some fat isn't an excuse to eat a doughnut!

RADAR

 

[oso0960]

It makes perfect sense! I have never personally tried it, but To each his own way.
I Jusk know what i have stated works, as for as diet ,yeah! Diet is the most important key, just because you've burned some fat isn't an excuse to eat a doughnut!

RADAR

Exactly, I completely agree with you. Diet is definitely the main variable with losing fat.

 

[RADAR]

This topic comes up every now and then, yet I am still unsure of fasted cardio. I'm pretty much going to be thinking out loud in this thread so bare with me.

The 2 primary sources of energy used during cardio, are stored glycogen(muscle/liver) and blood glucose. When we eat carbs, this adds to our blood glucose level. Therefore, the carbs that we eat pre-exercise, will be consumed during the exercise.

Triglycerides (body fat) is broken down into glycerol and 3 Fatty acids, when mobilized from our fat storage. The Glycerol, then travels to the liver, where it is then converted to Glycogen, and brought back into our blood stream. The rate at which this process occurs, is typically very consistent, however, it can very slightly. When we have a low blood glucose level, the rate increases. When we have a high blood glucose level, the rate slows. - There are other factors involved as well. (epinephrine)

The rate at which the above process takes place is very slow. If you try running, you would quickly burn up the majority of the glucose in your blood, and the energy being used would come from glycogen storage. Triglycerides would still be leaving your fat, heading towards your liver, but not quickly enough to support any kind of significant energy expenditure. Once you stop running, then the glycogen storage will try and be replenished with blood glucose, that has come from your fat storage. Or from the carbs you eat post workout.

There is no question, that a greater percentage of energy comes from fat, when you exercise on empty.


However, there is more to the story. If you eat some carbs, before cardio, your blood glucose, will not only be replenished by fat storage, but also by by the glucose being metabolized. This will be extra energy, for you to use during your cardio. Allowing you to work at a greater intensity, and/or longer duration. In order for this to pay off, you would have to burn more calories than you consumed on top of the energy you would have burned fasted.

Some numbers:

Fasted; burned 300kcal
200kcal carbs pre; burned 500kcal

In the above senario, it appears the amount of "fat" burned would be exactly the same.

So it would seem, that if you eat carbs pre-cardio. Then you would have to work harder to achieve the same result. This may not mean that you have to spend more time doing cardio, but you would have to be working at a greater intensity.

Also, since the carbs you eat are not metabolized instantly, they are slowly introduced into your blood stream. Meaning you will be able to sustain a higher intensity for a longer duration, resulting in even more calories burned. So now that 500kcal, becomes 600.


So the question is, which is physically/mentally easier; To burn 300kcals on empty, or burn 500kcals but eat 50g carbs first? I don't know. I would expect it would depend on the fitness level of the individual and their motivation.

What about "Runners High"? Epinephrine (adrenaline) is a neurotransmitter than increases the rate that fat is mobilized. Since you're carb loaded, and running hard, you get an adrenaline rush, resulting in more fat burned? Who knows.

How does all this fit into your overall diet? Sure, you did your cardio on empty, and target your fat storage. But what happens when you still are eating in surplus? Your just going to be replacing your burned fat, with new fat. Same goes for eating carbs pre cardio. If you are eating in surplus, you're going to store fat. The point here, is that your overall diet is infinitely more important then how you are doing your cardio.

I agree with this!


RADAR

 

[oso0960]

I agree with this!


RADAR

lol, you had stated something and I was agreeing with you. I didn't take the time to read jocques straap message, i just skimmed it. You're starting to confuse me now

 

[RADAR]

lol, you had stated something and I was agreeing with you. I didn't take the time to read jocques straap message, i just skimmed it. You're starting to confuse me now

Well it was very late when i posted about this "Quote:Quote posted by Jocques Straap
This topic comes up every now and then, yet I am still unsure of fasted cardio. I'm pretty much going to be thinking out loud in this thread so bare with me.

The 2 primary sources of energy used during cardio, are stored glycogen(muscle/liver) and blood glucose. When we eat carbs, this adds to our blood glucose level. Therefore, the carbs that we eat pre-exercise, will be consumed during the exercise.

Triglycerides (body fat) is broken down into glycerol and 3 Fatty acids, when mobilized from our fat storage. The Glycerol, then travels to the liver, where it is then converted to Glycogen, and brought back into our blood stream. The rate at which this process occurs, is typically very consistent, however, it can very slightly. When we have a low blood glucose level, the rate increases. When we have a high blood glucose level, the rate slows. - There are other factors involved as well. (epinephrine)

The rate at which the above process takes place is very slow. If you try running, you would quickly burn up the majority of the glucose in your blood, and the energy being used would come from glycogen storage. Triglycerides would still be leaving your fat, heading towards your liver, but not quickly enough to support any kind of significant energy expenditure. Once you stop running, then the glycogen storage will try and be replenished with blood glucose, that has come from your fat storage. Or from the carbs you eat post workout.

There is no question, that a greater percentage of energy comes from fat, when you exercise on empty.


However, there is more to the story. If you eat some carbs, before cardio, your blood glucose, will not only be replenished by fat storage, but also by by the glucose being metabolized. This will be extra energy, for you to use during your cardio. Allowing you to work at a greater intensity, and/or longer duration. In order for this to pay off, you would have to burn more calories than you consumed on top of the energy you would have burned fasted.

Some numbers:

Fasted; burned 300kcal
200kcal carbs pre; burned 500kcal

In the above senario, it appears the amount of "fat" burned would be exactly the same.

So it would seem, that if you eat carbs pre-cardio. Then you would have to work harder to achieve the same result. This may not mean that you have to spend more time doing cardio, but you would have to be working at a greater intensity.

Also, since the carbs you eat are not metabolized instantly, they are slowly introduced into your blood stream. Meaning you will be able to sustain a higher intensity for a longer duration, resulting in even more calories burned. So now that 500kcal, becomes 600.


So the question is, which is physically/mentally easier; To burn 300kcals on empty, or burn 500kcals but eat 50g carbs first? I don't know. I would expect it would depend on the fitness level of the individual and their motivation.

What about "Runners High"? Epinephrine (adrenaline) is a neurotransmitter than increases the rate that fat is mobilized. Since you're carb loaded, and running hard, you get an adrenaline rush, resulting in more fat burned? Who knows.

How does all this fit into your overall diet? Sure, you did your cardio on empty, and target your fat storage. But what happens when you still are eating in surplus? Your just going to be replacing your burned fat, with new fat. Same goes for eating carbs pre cardio. If you are eating in surplus, you're going to store fat. The point here, is that your overall diet is infinitely more important then how you are doing your cardio.

It was late when i read it.
I had disagreeded with him but after reviewing i saw how this could work, it just takes longer than my method!
So everyone has their own preferences, it doesn't make my type of cardio superior to his.

Sorry for the confusion.

RADAR

 

[small but working on it]

so, with all that said, what should I DO ? I am about 14 or 15 percent bf and want to start cycle in mid feb. I wanna be 9 or 10 percent before starting. I have no problem running on empty or eating a few carbs prior. Elementary style here fellas....

 

[RADAR]

so, with all that said, what should I DO ? I am about 14 or 15 percent bf and want to start cycle in mid feb. I wanna be 9 or 10 percent before starting. I have no problem running on empty or eating a few carbs prior. Elementary style here fellas....

Well my Reccommendation is start with mine.

See how you do on it.If it becomes too much try the other, it's all about What is RIGHT for YOU!


I Have don't mine countless times so i know it Works!
RADAR