Few Cardio Questions

[Shobe]

I"m currently on a cutting diet, but I have a few questions regarding cardio.

1. Should I do cardio first thing in the morning on a empty stomach, or eat some egg whites and oatmeal then do my cardio like an 1 hr later?

2. Should I take a protein shake after running, and if so how long after I"m done my running?

3. How many days and how long each week would be ok to do cardio without losing muscle?

Thanks.

 

[BOOEY]

You're going to get a lot of different answers. But here's what I do:

Cardio first thing in the morning. 45 minutes @moderate intensity. Right after I have 40g protein, and 1/2 cup of oats. I lift in the pm.

 

[Shobe]

booey, you losing a good amount of body fat that way??? Cause thats what I'm bascially looking to do. Lose whats left on my stomach and chest.

 

[BOOEY]

booey, you losing a good amount of body fat that way??? Cause thats what I'm bascially looking to do. Lose whats left on my stomach and chest.

It's more about diet than cardio. You gotta be in a calorie deficit in order to lose weight. Keep the protein intake high and most of the weight you'll lose will be fat. I use cardio more as a calorie burning exercise than fat burning.

 

[KIAN]

If you are in a cutting phase, cardio should be performed first thing in the morning when you wake up. Try to cycle and/or run for 30-60 minutes at a high intensity level. Follow this with a healthy breakfast: whether that be oats or other solid foods and/or protien shakes.

Your diet is more important than the level of cardio you will be performing if you wish to achieve your goal. You will need to monitor your caloric intake to make sure that you are not exceeding (food energy in) the amount you are expending (energy out). Carb levels will need to be reduced and protien levels will need to be raised. Your fat intake may also need to be raised if you are unable to meet your caloric requirements due to the decrease in carbs. You don't want to starve your body while you are cutting. Cutting is all about making your body look for alternate sources of energy ... fats instead of carbs. Make sure you keep your body properly hydrated too. In order for you to retain mass while you cut, you will have to lift very heavy. As to how many times you will need to perform cardio each week, that would depend on your current physique and how well you respond to a strict diet ... too hard for me to say without seeing you first hand.

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KP -- Fitness Basics

 

[Shobe]

Should I take my protein shake and oats immediately after running or wait a 1/2 hour?

 

[BOOEY]

Should I take my protein shake and oats immediately after running or wait a 1/2 hour?

I like to have mine right after - some say that the "fat-burning" induced by am cardio continues for at least an hour after the cardio is finished. I don't necessarily buy into this, and plus, my main concern with cardio is holding onto muscle, so a meal right after is the way to go.

 

[Tom Treutlein]

Cardio will help burn extra calories. If you're not in a negative energy balance (calories in < calories out) then you won't lose weight.

You're best off trying to eat around maintenance, then using extra activity (some form of cardio) to burn it off and put you in a defecit. This works better than simply eating less, due to better nutrient partitioning. There are other reasons why this is ideal, but I don't recall them.

In any case, HIIT has been shown to be more effective time and again, but I'm sure either way can and will work. It's a matter of preference. HIIT is more strenuous, but it's faster, and it can help retain mass (even add some, if you're not conditioned) in the legs. Using A.M. cardio allows you to move at a fairly easy pace, albeit being more drawn out.

 

[kish]

I do most of mine shorty after waking up, before eating anything. That way you will tap into your fat stores alot fater. Then I take in some protein soon after.

I recently heard that drinking a few glasses of ice cold water before performing cardio helps get the fat burning process going sooner. It jump starts your metabolism before you even start your workout. It's your bodies way of bringing it's temps. back up.

 

[KIAN]

I recently heard that drinking a few glasses of ice cold water before performing cardio helps get the fat burning process going sooner. It jump starts your metabolism before you even start your workout. It's your bodies way of bringing it's temps. back up.

That's more likely to cause cramping and throw off your whole training schedule.

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KP -- Fitness Basics