Dan Duchaine's take on cardio

[Cuts]

This is a page out of Duchaine's ISOcaloric Handbook from '96. I find the first paragraph about optimal cardio intensity for fat burning very intersting... it makes sense. I'm beginning to second guess my 3 day-a-week AM-empty stomach high-intensity 40 minute torcher sessions. Any opinions?

 

[jc21]

but have you ever seen the guy...man he was skinny as hell. god rest his soul.

 

[barnidge]

What does Dan say about empty-stomach cardio?

 

[JibbyJabba]

bump

excellent question. I am curious myself...

 

[strong island]

I have heard this. I believe when your heart rate gets too high the exercise become anaerobic and your body begans to look for glucose based energy. (glucose, glycogen, amino acids or muscle tissue)

There are two basic methodologies: moderate intensity and high intensity.

My personal opinion is high intensity is optimum in the MORNING because it help increase your metabolic rate hours after you are finished.

But moderate is the best way to burn fat DURING the session. So I guess if you are doing "cardio" later in the day this may be the best way to go.

But in the end is a personal decision, of what work best for you.

 

[ThunderGod66]

Well I that sux for me, I get winded after 5 minutes of cardio because I have asthma...guess I'll have to work my lungs out some more.

 

[solidspine]

I just started my cutting diet, have ordered some of my gear for my next cycle,
and started cardio again, have been off about 5 months.

there is no way I can do cardio in the AM because of my job.

I have been doing it before my workouts, and my workouts seem to be better, I simply get a better pump from the good warm up.

Cardio

weights

abs

 

[luke69]

but have you ever seen the guy...man he was skinny as hell. god rest his soul.

wrong bro do some research on him. he did not always look that way. there was a good post on bolex a couple of weeks on the topic. he even competed and had some very decent size at one point.

 

[EngiCream]

wrong bro do some research on him. he did not always look that way. there was a good post on bolex a couple of weeks on the topic. he even competed and had some very decent size at one point.

You are right. When I read that thread I wanted to see for myself so I went on google and found this pic of him from 1980:

Here's the site where I got it from:

http://www.creative.net/~adworx/8003.shtml

 

[The Shadow]

I just started my cutting diet, have ordered some of my gear for my next cycle,
and started cardio again, have been off about 5 months.

there is no way I can do cardio in the AM because of my job.

I have been doing it before my workouts, and my workouts seem to be better, I simply get a better pump from the good warm up.

Cardio

weights

abs

For maximum fat loss and maximum muscle gain switch to doing cardio AFTER weights.

 

[DaMan]

For maximum fat loss and maximum muscle gain switch to doing cardio AFTER weights.

Then when do you have your workout-recovery shake? If it's btwn lifting and cardio you'll end up burning it up for cardio fuel, if it's after cardio you missed out on the glycogen resynthesis train.

 

[Beezers]

High intensity cardio is not "cardio" as we think of it. It is simply another form of anaerobic training. Fat requires far more oxygen to be oxidized than does glucose. When oxygen is limited as it is when exercise intensity is incresed(generally above 70%VO2max) there isn't enough oxygen to suport the oxidation of fat. Glucose on the other hand requires very little oxygen to be oxidized thus it can be converted into ATP with very little oxygen present as is the case when exercise intensity increases.

For example. It takes 6 molecules of oxygen to oxidize one glucose molecule. It takes 26 molecules of oxygen to oxidize on stearic acid molecule. For most people fat utilization is limited above 60%VO2max. Breaking down fat into ATP is a slow process. When exercise intensity is high energy demands are imediate and need to be met very quickly. Glucose can be oxidized quickly whereas fat can't. This is advantageous during high intensity training so the prefered fuel source is glucose(muscle glycogen).

Proponents of HI cardio training are simply proponents of anaerobic training. This form of exercise utilizes glucose/glycogen just as weight training does. In this envoronment oxygen cannot be supplied fast enough to oxidize fat so glucose is used. Only when ample oxygen is present will fat be burned.

 

[The Shadow]

Then when do you have your workout-recovery shake? If it's btwn lifting and cardio you'll end up burning it up for cardio fuel, if it's after cardio you missed out on the glycogen resynthesis train.

Nope. Window is 2-3 hours - take it after cardio.....

 

[luke69]

You are right. When I read that thread I wanted to see for myself so I went on google and found this pic of him from 1980:

Here's the site where I got it from:

http://www.creative.net/~adworx/8003.shtml

thanx bro. actually the guy from 1980 andre m, is a trained at my old gym. very nice guy. looks nothing like that picture now.

 

[duchaine]

4 cut(and everybody else who can help me):
why can't I read your post-both here and on isocaloric-diet handbook?
I just read
page 1 and can see a small imagine of a page on the left.
I love dan duchaine and I want read more on isocaloric.
I've the data I couldget from "bodyopus".
thanks

 

[MissChris]

why can't I read your post-both here and on isocaloric-diet handbook?

Bumping because I'm curious, too. I have Acrobat Reader 6.0, but I still can't view the contents (besides the normal forum stuff, of course) of either of those posts -- they're just blank aside from the text. Am I having a blonde moment here?

Very interested in reading the iso-cal thing, especially, so thanks for any advice in advance.

 

[bunkka]

For maximum fat loss and maximum muscle gain switch to doing cardio AFTER weights.

I agree. It's rare that I don't put in about 25 mins on the eliptical at a slow to moderate level after weights.

Ditto on the post-workout protein, as well. My drive home from the gym is a good 10 mins, meaning I'm making my shake about 45 mins after i've finished lifting. And it's been doing great for me.

I also throw in some early-AM cardio, empty stomach, if I'm having a date or doing beach stuff that week, etc.. LOL. Two-a-days.