Please Scroll Down to See Forums Below Chuck Diesel
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If I want to lose maximum weight loss in 4 weeks, but my knees are horrible, so I can't run for long durations. Is low intensity but longer duration just as effective as high intensity shorter duration?
Low Intensity or High??
- Thread starter Chuck Diesel
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HANSEL
New member
Have you ever tried an Elliptical machine or swimming laps? I find those to be great forms of cardio with minimal impact. I messed my toes up bad sprinting and have only been able to Swim, cycle, and use the elliptical since and have still been able to work some great cardio in.
corvettedudeman
New member
low intensity, long duration is much more beneficial for burning fat. High intensity low duration and high intensity long duration both tend to burn more carbs than they do fat... I have had great success with LDLI
Chuck Diesel
New member
What speed and what duration will work best? I was thinking about 4 MPH and about 45 min 4 times a week. How much do you think I could lose in 4 weeks? I weigh 235lbs.
corvettedudeman
New member
do it on treadmill with 15 degree incline for 30 minutes do at least 3.5 mph if you can do 4 then even better... After 30-35 minutes of that decrease incline to 0 and run at 5-6/5mph
i would say with great diet, am cardio, and some nyc you could shred down to around 215lbs if you busted your ass
i would say with great diet, am cardio, and some nyc you could shred down to around 215lbs if you busted your ass
SeymourCuts
New member
Chuck Diesel said:
I don't have the studies on hand, but it has been shown contrary to popular belief that higher intensity shorter duration exercise has the ability to burn more fat and do a better job of preserving muscle than long duration low intensity. Just look at the bodies of the ones who do the most long duration/low intensity exercise: in spite of being smallish with lower bodyweight, aerobics instructors tend to have soft muscles and bf levels on the high side. Same goes for marathon runners. You don't see many marathon runners with a ripped, hard, muscular appearance to them. Quite a few sprinters like that though. Frequent, long duration aerobic activity tends to have a testosterone suppressing and estrogen increasing effect, this is at least part of the reason why.
corvettedudeman
New member
this is attributed to bk
Ok first lets look at estimating fuel use during exercise
Estimation of fuel utilization during exercise
Respiratory exchange ratio (R) or (RER)
VC02/V02 (the ratio of carbon dioxide output VCO2 to the volume of oxygen consumes VO2)
Oxidation of 1 fatty acid: FAT (palmitic acid)
C16 H32 02 + 23 02 --> 16 C02 + 16 H20; R = 16 C02 /23 02 = 0.70 (.7 is burning 100% fat)
Oxidation of 1 glucose CHO (glucose)
C6 H12 06 + 602 --> 6 C02 + 6 H20; R = 6 C02 / 6 02 = 1.0 (1 is burning 100% carbohydrates)
This ratio means that the closer the ratios is to .7 the more fat burned and the close the ratio is to 1 the more carbohydrates are burned. @ a ratio of .85 you are burning 50% fat and 50% carbohydrates. You can have a ratio greater than 1, and u may be thinking well how can u burn more than 100% carbohydrates, well it means u are hyperventilating. Fat oxidation requires more O2 than does carbohydrates, this is why the ratio is smaller and its due to the fact that carbohydrates contain more O2 than does fat. So u ask what about protein, well when using RER as a predictor of fuel utilization u ignore protein because protein generally plays a very small role as a substrate during physical activity (we will discuss this more down the line). That just means that the body prefers not to use protein to generate ATP (energy). So u can refer to this method as non-protein RER. In order to use this method of measuring fuel utilization the person needs to have reached a steady state. It takes about 2-4 min and it’s hard to reach a steady state in hot humid conditions and during high intensity exercise because a person is probably hyperventilating in this situations. Also note that u never burn 100% of just fat or carbohydrates so its unlikely to have a n-p RER of .7 or 1. So what the fuck does all this mean to me as a BB, well it means that if you know what the ratio is then u will know what ur mainly burning. How do I know what my ratio is? Well u need a machine that collects carbon dioxide output VCO2 and the volume of oxygen consumed VO2. Well I don’t have that machine. Oh well u are fucked then man. Sorry. I’m going to do some tests on myself and get the details back to the boards probably by next Thursday. Ill repost this part of the thread and the results. Ill probably do approximate heart rates along with exercise duration to n-p RER’s. So u can approximate your fat utilization by your heart rate and exercise duration (no its ok no thanks U’s I don’t mind doing this right in the middle of the NBA playoffs and finals, seriously just send me some bulking supplies for next winter and we will call it even).
An example would be like this
@ my heart rate of ____and duration of ____ minutes my n-p RER was and therefore I was burning _______ fat and________this much carbohydrates.
Factors Governing Fuel Selection during exercise
Proteins contribute less than2% of energy substrate during exercise of less than one hour’s duration. That means the role of proteins as a fuel source may increase slightly during prolonged exercise. During exercise that is in the 3-5 hour range (marathon runner) the total contribution of protein to the fuel supply may reach 5% and up to 15% towards the end, so as u can see protein use isn’t that much if you keep your workouts less than 1.5 hours so lets say 5% of total calorie expenditure would be coming from your hard earned muscle. So doing some light cardio after your workout wont cost u that hard earned muscle (variables to think about if this is the right thing for u to do, diet- the amount of carbohydrates your liver and muscles had in their stores needs to be considered, hence it is not wise if you are cutting and taking in really low carbohydrates to do cardio after your 1 hour workout, common sense because your protein utilization as a fuel source would be higher and say la vie to hard earned muscle). With this in mind let’s talk about whether fat or carbohydrates are the primary source of energy during exercise. The factors to think about are diet, intensity and duration of the exercise. Diets high in fat and low in carbohydrates promote a high rate of fat metabolism. Low intensity exercise primarily relies on fat as a fuel, where as carbohydrates are the primary fuel source during high intensity exercise. During low intensity, long duration exercise (my favorite type of BB cardio) there is a progressive increase in the amount of fat oxidized by the working muscles. Lets go into detail shall we…..
Exercise Duration and Fuel Selection
Fats are the primary fuel source for low intensity exercise (approx less than 30% of VO2 max) and carbohydrates are the dominant fuel source during high intensity exercise (approx greater than 40% VO2 max). So in laymen’s terms, as exercise intensity increases, there is a progressive increase carbohydrate metabolism and a decrease in fat metabolism. The approx 40% VO2 max is called the cross over point, where there is a cross over to carbohydrates as the main fuel source instead of fat. What causes this cross over? Well mainly 2 things the recruitment of more fast twitch fibers and increasing hormone levels of epinephrine in the blood. As exercise intensity is increased more fast twitch fibers are recruited. These fats twitch fibers have a lot of glycolytic enzymes (enzymes responsible for carbohydrate breakdown) but few mitochondrial and lypolytic enzymes (enzymes responsible for fat breakdown). So basically fats twitch fibers are better equipped to metabolize carbohydrates than fats and so when u increase the # of fast twitch fibers recruited (higher intensity exercise) then u increase the carbohydrate metabolism and less fat metabolism. The second thing was epinephrine. As exercise intensity increases the blood levels of epinephrine increase and high levels of epinephrine increase muscle glycogen breakdown, increase carbohydrate metabolism (glycolysis increases) and increase lactate production. (u know the burn u feel when u are running on flat land then u have to up the intensity and decide to sprint up the next hill). And if you don’t know, now u know, an increase in lactate production inhibits fat metabolism by reducing the availability of fat as a substrate. And since there is the lack of fat as a substrate for working muscles then ur body has to get it from somewhere, and that somewhere is carbohydrates. For u guys who are science oriented here is the deal if not skip this read and go to the next paragraph. Phosphorylase is an enzyme that is responsible for the breakdown of glycogen into individual glucose molecules. When epinephrine blood levels go up, phosphorylase is activated in the muscles. Epinephrine binds to a receptor on the cell membrane which results in the formation of cyclic AMP which activates phosphorylase. When activated there is more glycogen breakdown and less fat breakdown.
So this means higher intensity exercise increases carbohydrate use and less fat use due to increase in the activation of Fast Twitch fibers and increase of epinephrine in the blood. More fast twitch use increases Lactate dehydrogenase which converts pyruvate into lacate acid and decreases fat use.
So u wanna keep your intensity lower than 50% of VO2 Max and recruit more slow twitch fibers that contain the lypolytic enzyme to breakdown fat. (from next section For your knowledge approximately 50% of VO2 max is the optimal level for the greatest level of fat utilization. Which is approx 250 calories of FAT ONLY per hour.)
I will also be doing an approximation of my VO2 max and heart rate. Ill show u how to approximate your Vo2 max and since most of you can estimate your heart rate you can compare that to your approx VO2 and see where u are. Because VO2 is a expressed in ml/kg/min if you weigh the same as me it might be appropriate for u, but it would be better if you knew your own VO2 max and then at what heart rate that is at and then u can estimate your own info.
Exercise Intensity and Fuel Selection
During prolonged low intensity exercise (my favorite BB cardio) (approx minimum of 30 minutes and low intensity 50% of VO2 max) there is a gradual shift from carbohydrate metabolism toward an increase in fat metabolism. So u may ask, what determines the rate of fat metabolism during prolonged exercise? Well, Fat metabolism is regulated by those variables that control the rate of fat breakdown (lypolysis). Triglycerides are broken down into FFA (free fatty acids) and glycerol by enzymes called lipases. These lipases are generally inactive until stimulated by hormones. Lypolysis is a slow process and so an increase in fat metabolism takes several minutes to occur. (and low intensity long duration KO’s short duration high intensity cardio, ouch what a final punch lol). An increase in lypolysis results in blood and muscle levels of FFA and promotes fat metabolism. So besides high intensity/short duration exercises, what else inhibits fat metabolism. Well the mobilization of FFA in the blood is inhibited by the hormone INSULIN and high blood levels of lactic acid (already discussed above). Insulin inhibits lypolysis by direct inhibition of lipase activity. Normally blood insulin levels decline during prolonged exercise, however if the duration isn’t long enough insulin levels are still high (chalk another up for long duration low intensity) and also take into account what u eat before exercise. If you eat a high carbohydrate meal or drink before your workout (say 30min to 1.5 hours before) blood glucose levels rise and more insulin is released from the pancreas. This elevation in blood insulin results in diminished lypolysis (fat breakdown). For your knowledge approximately 50% of VO2 max is the optimal level for the greatest level of fat utilization. Which is approx 250 calories of FAT ONLY per hour. Now I wanna make something real clear, if your cutting the long duration low intensity cardio is the way to go (you burn less calories but most of them are fat calories, so u spare glucose and protein). If your goal is just total weight loss, then higher intensity is the better way to go (you burn more total calories (carbohydrates, fats and proteins) and even though the fat % is reduced you will burn more total fat because u burned more total calories, simple math, the more calories burned from protein and carbohydrates the smaller the fat %,
In summary keep exercise duration over 30 minutes to shift carbohydrate usage to fat usage. A nice long duration (1 hour for example) of low intensity further increases fat usage due to increase in lipoprotein lipase which increases lipolysis (the breakdown of fat into FFA to produce ATP) and if you get to much lactic acid (aka increase the intensity too much) then you reduce the use of FFA for energy and also increased insulin levels, by either eating a high carbohydrate meal before exercising or not exercising long enough (remember insulin decreases as exercise duration increases), will reduce FFA usage for energy. If any of you people out there know someone who has type 2 diabetes you can attest to this, they are generally fat. Why is this, well its because increased insulin levels decrease fat usage.
Another small note, when your body is depleted of carbohydrates (because of diet with no carbohydrates, or when u have been exercising and used all the stored carbohydrates in the liver and muscles, fat metabolism is diminished. Fat can only be metabolized during the krebs cycle oxidation. So when you are fatigued from long exercise or carbohydrate depleted you aren’t gonna burn much fat. So its good if your exercises forever and a day ( 1 hour weights and 45 min cardio right after u need to have some carbohydrates in there somewhere. The term fats burn in the flame of carbohydrates is what they normally say. Carbohydrates can help u burn fat by keeping the krebs cycle intermediate levels up.
Finally lets look at hormones and what the fuck they do
Just for FYI about hormones that help burning fat and why the hell they do that
Growth hormone
Is secreted by the anterior pituitary gland
Secretion is stimulated by exercise, sleep, stress and low blood glucose
It increases protein synthesis
Gluconeogenesis
Bone growth
Fat use and spares glucose
So get in your sleep and exercise and get some GH
Thyroid gland hormones
Thyroxin and triidothyronine (t4 and t3)
Secretion is stimulated TSH thyroid stimulation hormone (TSH is secreted by anterior pituitary gland)
It increases the metabolic rate
Fuel mobilization (glycolysis, glyconeogenesis, fat use)
Exercise increases TSH which increases T3
So get in your exercise and or supplement with t3
Adrenal gland
Adrenal medulla
Part of the sympathetic nervous system
Stimulated by homeostasis, stress, emotions, exercise, changes, Epinephrine and norepinephrine
Functions
beta 1 receptor
Increase hear rate and contractility
Increases lipolysis (fat breakdown)
Beta 2 receptor
Increase bronchodilation (epi, clen), vasodilation, glycogenolysis
Alpha 1 receptor
Increases vasoconstriction
Basically as exercise duration increases there is an increase in GH, t3, t4, epinephrine and nor epinephrine which all increase the use of fat during exercise.
when to do cardio?
When cutting do your cardio as needed to burn off fat, utilizating long duration and low intensity (greater than 30 min and approx 50% of VO2 max), and go by the mirror do cardio as needed once u get a decently low bodyfat drop cardio and rely on your diet and high intensity training to keep bodyfat low. If your on a low carb diet with high fats dont eat a high carb meal before your workout because an insulin spike will decrease usage of fat. You can do your cardio either approx 8 hours from your weights, this is a very good option and i use glutamine to replenish my glycogen stores with about half a scoop of gatorade when i do it this way. If your weight training is relative short 45 min to an hour you wont use very much muscle by doing 30 min of low intensity cardio after your weights, but i would rather do it the other way. Make sure to replenish the muscle glycogen stores with some glutamine, dextrose, and protein immed after if you do it this way. Being carb depleted will dimish fat usage so make sure u have some carbs in your system to keep the krebs cycle intermeds going, i like a low carb diet as opposed to NO CARB diet.
why to do cardio?
well for obvious reasons, cardiovascular benifits, respitatory benifits, removal of metabolites from high intensity training(if done right after a weight training session (lactic acid removal for example, which means recovery happens faster), it helps with many things. Cardio or cardiorespiratory work involves the heart and/or circulatory system and it's ability to transport blood and other nutrients to tissues during exercise and the lungs capacity to provide oxygen to the blood. This is essential for our health and should be a part of everybody's routine. Some of the benefits associated with this type of exercise are: reduction in blood pressure, increased HDL cholesterol, decreased total cholesterol, decreased body fat stores, increased aerobic work capacity, decreased clinical symptoms of anxiety, tension, and depression, reduction in glucose-stimulated insulin secretion, increased heart function, possible reduction in mortality in post myocardial infarction patients, decreased resting heart rate, increased heart volume, increased resting and maximum stroke volume, increased maximum cardiac output, increased maximum oxygen consumption, increased capillary density and blood flow to active muscles, increased total blood volume, increased maximal ventilation, increased lung diffusion capacity, and increased mobilization of fat! Sources: McArdle, et al. 1986; Brown, 1990; and Froelicher, 1990.
something for u to think about
(can weight training do all of these at the same efficency as cardio, can it even do all of them)
should I do cardio when bulking?
sure u should, if you look above u will notice many things that are influenced by our juicing life style (LDL/HDL levels, insulin sensitivity, heart functions, capillary density, blood flow increased, total blood volume) and cardio exercise can help these factors. So u ask when and how much, well personally I like to do it every few days (say every 3-5 days) and since im bulking I dont want to burn a whole lotta calories or take away from my lifting so I keep it rather simple and low intensity, after all im a BBr not a damn runner, so i just hit an hour walk every few days, I like to do it on my off training days and sometimes ill do a warm up or cool down as a little cardio before or after a weight training workout (after all its winter and its cold and a warm up cant hurt it will only help). If I see that im not gaining as much well I first start eating more, then I may decrease the amount of cardio I do. But I never totally drop it.
Which is better long duration low intensity or short duration high intensity?
well from all the info above u can see that if your goal is fat loss and not weight loss then LDLI is better. If your goal is total weight loss then SDHI is better. If you dont prioritize and or schedule your time right then SDHI is better than no cardio at all, but at the expense of some other fuel sources (muscle glycogen aka carbohydrates and that will make u look flatter).
How much protein am I wasting away during cardio?
well not much at all, if you keep your duration under an hour or so then its so minimal its not worth noting, but if you workout for an hour and a half and then do 45 min cardio, your gonna look more like a marathon runner than a BBr.
Ok first lets look at estimating fuel use during exercise
Estimation of fuel utilization during exercise
Respiratory exchange ratio (R) or (RER)
VC02/V02 (the ratio of carbon dioxide output VCO2 to the volume of oxygen consumes VO2)
Oxidation of 1 fatty acid: FAT (palmitic acid)
C16 H32 02 + 23 02 --> 16 C02 + 16 H20; R = 16 C02 /23 02 = 0.70 (.7 is burning 100% fat)
Oxidation of 1 glucose CHO (glucose)
C6 H12 06 + 602 --> 6 C02 + 6 H20; R = 6 C02 / 6 02 = 1.0 (1 is burning 100% carbohydrates)
This ratio means that the closer the ratios is to .7 the more fat burned and the close the ratio is to 1 the more carbohydrates are burned. @ a ratio of .85 you are burning 50% fat and 50% carbohydrates. You can have a ratio greater than 1, and u may be thinking well how can u burn more than 100% carbohydrates, well it means u are hyperventilating. Fat oxidation requires more O2 than does carbohydrates, this is why the ratio is smaller and its due to the fact that carbohydrates contain more O2 than does fat. So u ask what about protein, well when using RER as a predictor of fuel utilization u ignore protein because protein generally plays a very small role as a substrate during physical activity (we will discuss this more down the line). That just means that the body prefers not to use protein to generate ATP (energy). So u can refer to this method as non-protein RER. In order to use this method of measuring fuel utilization the person needs to have reached a steady state. It takes about 2-4 min and it’s hard to reach a steady state in hot humid conditions and during high intensity exercise because a person is probably hyperventilating in this situations. Also note that u never burn 100% of just fat or carbohydrates so its unlikely to have a n-p RER of .7 or 1. So what the fuck does all this mean to me as a BB, well it means that if you know what the ratio is then u will know what ur mainly burning. How do I know what my ratio is? Well u need a machine that collects carbon dioxide output VCO2 and the volume of oxygen consumed VO2. Well I don’t have that machine. Oh well u are fucked then man. Sorry. I’m going to do some tests on myself and get the details back to the boards probably by next Thursday. Ill repost this part of the thread and the results. Ill probably do approximate heart rates along with exercise duration to n-p RER’s. So u can approximate your fat utilization by your heart rate and exercise duration (no its ok no thanks U’s I don’t mind doing this right in the middle of the NBA playoffs and finals, seriously just send me some bulking supplies for next winter and we will call it even).
An example would be like this
@ my heart rate of ____and duration of ____ minutes my n-p RER was and therefore I was burning _______ fat and________this much carbohydrates.
Factors Governing Fuel Selection during exercise
Proteins contribute less than2% of energy substrate during exercise of less than one hour’s duration. That means the role of proteins as a fuel source may increase slightly during prolonged exercise. During exercise that is in the 3-5 hour range (marathon runner) the total contribution of protein to the fuel supply may reach 5% and up to 15% towards the end, so as u can see protein use isn’t that much if you keep your workouts less than 1.5 hours so lets say 5% of total calorie expenditure would be coming from your hard earned muscle. So doing some light cardio after your workout wont cost u that hard earned muscle (variables to think about if this is the right thing for u to do, diet- the amount of carbohydrates your liver and muscles had in their stores needs to be considered, hence it is not wise if you are cutting and taking in really low carbohydrates to do cardio after your 1 hour workout, common sense because your protein utilization as a fuel source would be higher and say la vie to hard earned muscle). With this in mind let’s talk about whether fat or carbohydrates are the primary source of energy during exercise. The factors to think about are diet, intensity and duration of the exercise. Diets high in fat and low in carbohydrates promote a high rate of fat metabolism. Low intensity exercise primarily relies on fat as a fuel, where as carbohydrates are the primary fuel source during high intensity exercise. During low intensity, long duration exercise (my favorite type of BB cardio) there is a progressive increase in the amount of fat oxidized by the working muscles. Lets go into detail shall we…..
Exercise Duration and Fuel Selection
Fats are the primary fuel source for low intensity exercise (approx less than 30% of VO2 max) and carbohydrates are the dominant fuel source during high intensity exercise (approx greater than 40% VO2 max). So in laymen’s terms, as exercise intensity increases, there is a progressive increase carbohydrate metabolism and a decrease in fat metabolism. The approx 40% VO2 max is called the cross over point, where there is a cross over to carbohydrates as the main fuel source instead of fat. What causes this cross over? Well mainly 2 things the recruitment of more fast twitch fibers and increasing hormone levels of epinephrine in the blood. As exercise intensity is increased more fast twitch fibers are recruited. These fats twitch fibers have a lot of glycolytic enzymes (enzymes responsible for carbohydrate breakdown) but few mitochondrial and lypolytic enzymes (enzymes responsible for fat breakdown). So basically fats twitch fibers are better equipped to metabolize carbohydrates than fats and so when u increase the # of fast twitch fibers recruited (higher intensity exercise) then u increase the carbohydrate metabolism and less fat metabolism. The second thing was epinephrine. As exercise intensity increases the blood levels of epinephrine increase and high levels of epinephrine increase muscle glycogen breakdown, increase carbohydrate metabolism (glycolysis increases) and increase lactate production. (u know the burn u feel when u are running on flat land then u have to up the intensity and decide to sprint up the next hill). And if you don’t know, now u know, an increase in lactate production inhibits fat metabolism by reducing the availability of fat as a substrate. And since there is the lack of fat as a substrate for working muscles then ur body has to get it from somewhere, and that somewhere is carbohydrates. For u guys who are science oriented here is the deal if not skip this read and go to the next paragraph. Phosphorylase is an enzyme that is responsible for the breakdown of glycogen into individual glucose molecules. When epinephrine blood levels go up, phosphorylase is activated in the muscles. Epinephrine binds to a receptor on the cell membrane which results in the formation of cyclic AMP which activates phosphorylase. When activated there is more glycogen breakdown and less fat breakdown.
So this means higher intensity exercise increases carbohydrate use and less fat use due to increase in the activation of Fast Twitch fibers and increase of epinephrine in the blood. More fast twitch use increases Lactate dehydrogenase which converts pyruvate into lacate acid and decreases fat use.
So u wanna keep your intensity lower than 50% of VO2 Max and recruit more slow twitch fibers that contain the lypolytic enzyme to breakdown fat. (from next section For your knowledge approximately 50% of VO2 max is the optimal level for the greatest level of fat utilization. Which is approx 250 calories of FAT ONLY per hour.)
I will also be doing an approximation of my VO2 max and heart rate. Ill show u how to approximate your Vo2 max and since most of you can estimate your heart rate you can compare that to your approx VO2 and see where u are. Because VO2 is a expressed in ml/kg/min if you weigh the same as me it might be appropriate for u, but it would be better if you knew your own VO2 max and then at what heart rate that is at and then u can estimate your own info.
Exercise Intensity and Fuel Selection
During prolonged low intensity exercise (my favorite BB cardio) (approx minimum of 30 minutes and low intensity 50% of VO2 max) there is a gradual shift from carbohydrate metabolism toward an increase in fat metabolism. So u may ask, what determines the rate of fat metabolism during prolonged exercise? Well, Fat metabolism is regulated by those variables that control the rate of fat breakdown (lypolysis). Triglycerides are broken down into FFA (free fatty acids) and glycerol by enzymes called lipases. These lipases are generally inactive until stimulated by hormones. Lypolysis is a slow process and so an increase in fat metabolism takes several minutes to occur. (and low intensity long duration KO’s short duration high intensity cardio, ouch what a final punch lol). An increase in lypolysis results in blood and muscle levels of FFA and promotes fat metabolism. So besides high intensity/short duration exercises, what else inhibits fat metabolism. Well the mobilization of FFA in the blood is inhibited by the hormone INSULIN and high blood levels of lactic acid (already discussed above). Insulin inhibits lypolysis by direct inhibition of lipase activity. Normally blood insulin levels decline during prolonged exercise, however if the duration isn’t long enough insulin levels are still high (chalk another up for long duration low intensity) and also take into account what u eat before exercise. If you eat a high carbohydrate meal or drink before your workout (say 30min to 1.5 hours before) blood glucose levels rise and more insulin is released from the pancreas. This elevation in blood insulin results in diminished lypolysis (fat breakdown). For your knowledge approximately 50% of VO2 max is the optimal level for the greatest level of fat utilization. Which is approx 250 calories of FAT ONLY per hour. Now I wanna make something real clear, if your cutting the long duration low intensity cardio is the way to go (you burn less calories but most of them are fat calories, so u spare glucose and protein). If your goal is just total weight loss, then higher intensity is the better way to go (you burn more total calories (carbohydrates, fats and proteins) and even though the fat % is reduced you will burn more total fat because u burned more total calories, simple math, the more calories burned from protein and carbohydrates the smaller the fat %,
In summary keep exercise duration over 30 minutes to shift carbohydrate usage to fat usage. A nice long duration (1 hour for example) of low intensity further increases fat usage due to increase in lipoprotein lipase which increases lipolysis (the breakdown of fat into FFA to produce ATP) and if you get to much lactic acid (aka increase the intensity too much) then you reduce the use of FFA for energy and also increased insulin levels, by either eating a high carbohydrate meal before exercising or not exercising long enough (remember insulin decreases as exercise duration increases), will reduce FFA usage for energy. If any of you people out there know someone who has type 2 diabetes you can attest to this, they are generally fat. Why is this, well its because increased insulin levels decrease fat usage.
Another small note, when your body is depleted of carbohydrates (because of diet with no carbohydrates, or when u have been exercising and used all the stored carbohydrates in the liver and muscles, fat metabolism is diminished. Fat can only be metabolized during the krebs cycle oxidation. So when you are fatigued from long exercise or carbohydrate depleted you aren’t gonna burn much fat. So its good if your exercises forever and a day ( 1 hour weights and 45 min cardio right after u need to have some carbohydrates in there somewhere. The term fats burn in the flame of carbohydrates is what they normally say. Carbohydrates can help u burn fat by keeping the krebs cycle intermediate levels up.
Finally lets look at hormones and what the fuck they do
Just for FYI about hormones that help burning fat and why the hell they do that
Growth hormone
Is secreted by the anterior pituitary gland
Secretion is stimulated by exercise, sleep, stress and low blood glucose
It increases protein synthesis
Gluconeogenesis
Bone growth
Fat use and spares glucose
So get in your sleep and exercise and get some GH
Thyroid gland hormones
Thyroxin and triidothyronine (t4 and t3)
Secretion is stimulated TSH thyroid stimulation hormone (TSH is secreted by anterior pituitary gland)
It increases the metabolic rate
Fuel mobilization (glycolysis, glyconeogenesis, fat use)
Exercise increases TSH which increases T3
So get in your exercise and or supplement with t3
Adrenal gland
Adrenal medulla
Part of the sympathetic nervous system
Stimulated by homeostasis, stress, emotions, exercise, changes, Epinephrine and norepinephrine
Functions
beta 1 receptor
Increase hear rate and contractility
Increases lipolysis (fat breakdown)
Beta 2 receptor
Increase bronchodilation (epi, clen), vasodilation, glycogenolysis
Alpha 1 receptor
Increases vasoconstriction
Basically as exercise duration increases there is an increase in GH, t3, t4, epinephrine and nor epinephrine which all increase the use of fat during exercise.
when to do cardio?
When cutting do your cardio as needed to burn off fat, utilizating long duration and low intensity (greater than 30 min and approx 50% of VO2 max), and go by the mirror do cardio as needed once u get a decently low bodyfat drop cardio and rely on your diet and high intensity training to keep bodyfat low. If your on a low carb diet with high fats dont eat a high carb meal before your workout because an insulin spike will decrease usage of fat. You can do your cardio either approx 8 hours from your weights, this is a very good option and i use glutamine to replenish my glycogen stores with about half a scoop of gatorade when i do it this way. If your weight training is relative short 45 min to an hour you wont use very much muscle by doing 30 min of low intensity cardio after your weights, but i would rather do it the other way. Make sure to replenish the muscle glycogen stores with some glutamine, dextrose, and protein immed after if you do it this way. Being carb depleted will dimish fat usage so make sure u have some carbs in your system to keep the krebs cycle intermeds going, i like a low carb diet as opposed to NO CARB diet.
why to do cardio?
well for obvious reasons, cardiovascular benifits, respitatory benifits, removal of metabolites from high intensity training(if done right after a weight training session (lactic acid removal for example, which means recovery happens faster), it helps with many things. Cardio or cardiorespiratory work involves the heart and/or circulatory system and it's ability to transport blood and other nutrients to tissues during exercise and the lungs capacity to provide oxygen to the blood. This is essential for our health and should be a part of everybody's routine. Some of the benefits associated with this type of exercise are: reduction in blood pressure, increased HDL cholesterol, decreased total cholesterol, decreased body fat stores, increased aerobic work capacity, decreased clinical symptoms of anxiety, tension, and depression, reduction in glucose-stimulated insulin secretion, increased heart function, possible reduction in mortality in post myocardial infarction patients, decreased resting heart rate, increased heart volume, increased resting and maximum stroke volume, increased maximum cardiac output, increased maximum oxygen consumption, increased capillary density and blood flow to active muscles, increased total blood volume, increased maximal ventilation, increased lung diffusion capacity, and increased mobilization of fat! Sources: McArdle, et al. 1986; Brown, 1990; and Froelicher, 1990.
something for u to think about
(can weight training do all of these at the same efficency as cardio, can it even do all of them)
should I do cardio when bulking?
sure u should, if you look above u will notice many things that are influenced by our juicing life style (LDL/HDL levels, insulin sensitivity, heart functions, capillary density, blood flow increased, total blood volume) and cardio exercise can help these factors. So u ask when and how much, well personally I like to do it every few days (say every 3-5 days) and since im bulking I dont want to burn a whole lotta calories or take away from my lifting so I keep it rather simple and low intensity, after all im a BBr not a damn runner, so i just hit an hour walk every few days, I like to do it on my off training days and sometimes ill do a warm up or cool down as a little cardio before or after a weight training workout (after all its winter and its cold and a warm up cant hurt it will only help). If I see that im not gaining as much well I first start eating more, then I may decrease the amount of cardio I do. But I never totally drop it.
Which is better long duration low intensity or short duration high intensity?
well from all the info above u can see that if your goal is fat loss and not weight loss then LDLI is better. If your goal is total weight loss then SDHI is better. If you dont prioritize and or schedule your time right then SDHI is better than no cardio at all, but at the expense of some other fuel sources (muscle glycogen aka carbohydrates and that will make u look flatter).
How much protein am I wasting away during cardio?
well not much at all, if you keep your duration under an hour or so then its so minimal its not worth noting, but if you workout for an hour and a half and then do 45 min cardio, your gonna look more like a marathon runner than a BBr.
Judah Bauer
New member
I can't believe there are still people that think just because you burn more fat while doing low intensity cardio that means you lose more bodyfat.
Look up the Trembelay study on interval training vs. low intensity cardio on total bodyfat lost when you feel like being enlightened.
Look up the Trembelay study on interval training vs. low intensity cardio on total bodyfat lost when you feel like being enlightened.
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