posted Sat, 11/03/2018 - 01:11
2193
+ 1 Finally took the plunge
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So I've always been on the higher bf% and decided 2 week ago to start doing 45 minutes of fasted cardio. I want to learn down to about 10% over the next 6 months since I started I've gained between 2 to 4 pounds depending on the day and if I've taken a shit or not but my pants feel the same anyways it feels good doing cardio I've always put it off but now it just feels like part of my day would 2 45 minute sessions be overkill? like one in the morning and one at night I work seasonal and in the winter months I don't get out to much
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I prefer one hour when doing cardio to lower BF. I start at a low level and increase the level every 5 minutes until I am going all out the last 10 minutes or so. Works for me!
I keeping my cardio all year around.
Shorter in the off season and longer when conditioning is the goal.
Question is, How are your weighted workouts? Are they suffering at all in terms of strength? Are your pumps fading faster or no pump at all?
2 45min cardio sessions are not overkill but also something you should'nt start right away doing. Your body adjust to everything eventually and where do you go when you plateau at weight loss? Usually I'll only add a second session of cardio if I'm plateaued and also already 10% bf or under. And the last thing I want to do is utilize all the carbs I need for a successful workout with weights.
With that said you can move a little quicker with your weighted workouts. Supersets, giant sets, drop sets are helpful too. Keep the morning fasted cardio.
My strength is good but my pumps are not what they used to be unless I do high reps
Too much cardio too soon. Wait till you're under 10% to add another. If you plateau before then, then drop your carbs by 20%. Don't take any carbs away from breakfast, pre or post. Good luck bro
Thank you bro will do thanks for the advice
If work is at 50hrs a week or less then 2x a day is fine. Don't cut carbs just cut overall calories. Loss 27lbs on my last blast in 8 weeks and even added muscle and kept carbs In the 200g range
RustyhookerIve done 2 a days but kept heart rate in fatburn range. Aerobic vs anaerobic. But i cycled carbs as well. Lost 27 lbs of garbage after injury
I say cardio sux. Cardio with out carbs is even worse.
My sister is a nutritionist with a fancy degree and tells me through the night our body starts to eat fat for energy. Because while fasting during sleep we arent eating carbs for energy so we convert body fat into glycogen. She says its ketosis. I dont know. Seems to make sence. So fasted cardio in the morning our body is already in a burn fat state. Speeding this up . Then a high fat/ protien breakfast. Then ive been eating that way for my first 3 meals. And no to little carbs untill before my lifting. Then i slam it the other way high carbs/ protien hardly no fat for the next 3 meals then back to little to no carbs before bed. Been squaring up quite a bit and the love handles are almost gone
Your sister is absolutely 100% correct. Every human changes their metabolic state over night. It is simple to measure by blood or pish. Get the ketostix and you can see the body has began to make ketones come morning time. It is a subtle metabolic change and it makes sense; you dont burn much muscle fuel when asleep so you have low blood sugar, you still need fuel for bodily functions like breathing etc and brain, so the liver makes ketones. Its real easy to measure.
The thing about the cardio (fasted or not) in the morning, is when you are in that metabolic state; a low intensity steady state cardio is best because it doesnt require large amounts of glucose, whereas if you do high intensity (sprints, weights etc) you start to burn muscle glycogen moreso and would absolutely need to carb up to fuel and replenish yourself before the body starts eating protein to make glucose. Main thing is to feed the body what it needs when it needs it.
I don’t think she means ketosis the way you’re thinking. Probably that it’s the metabolic processes through which ketosis is eventually reached over time. But that occurs in a matter of days, minimum, with severely depleted carbohydrates, not hours. You don’t go into full ketosis while you sleep every night just because you didn’t eat carbs before bed if you’re eating a balanced diet throughout the day else. That’s physiologically impossible. Maybe I misread the comment and you’re talking about a straight up ketogenic diet here, but that’s unclear.
Right. Not full ketosis . Just that our bodies go into fat burning mode because the carbs arent available during the night.
Yes, it can pronounce the affect to a very, very small degree, but our bodies use the aerobic metabolic pathway for energy while at rest regardless of what our pre-bed meal consists of, and regardless of when it was consumed. We’re not going to defy basic laws of physiology during sleep and tap into our phosphagen or glycolitic pathways for no reason lol. So while it CAN help a little bit, the actual results will most likely be negligible or placebo. Your sister would say the same thing, I’m sure
She does talk a lot about shit i dont really understand . Ill pick her brain some more. Good to see you back around i like reading what you have to share. A wealth of knowledge based on experience for sure . How are you. These days?
I’m 2 and a half weeks out from my first meet ever and there’s a lot riding on it. Goals are: Break a regional open division record, win the event, be certified international elite class, and qualify to compete at worlds. No pressure! -_-
Yeah, I’m super nervous ngl but just trying to stay focused and injury free at the moment. But all in all, doing great; thank you for asking!
Yeah no pressure...
Good luck with that
Your sister is right, I call this the burn period.. Long chain carbs in the morning lunch til about 3-4pm then the burn period all night.. Wake up and do fasted cardio, it is most effective imo..
Another fun fact: Contrary to popular belief that we only use carbs as a fuel source while resistance training, we also tap into fat stores between bouts of anaerobic training. i.e., resting between sets of heavy squats, for instance. So it behooves anyone who weight trains to keep aerobically fit to improve conditioning (per the exercise science definition, not the bodybuilding definition lol) to allow for greater work capacity. Strength training is a more powerful fat burning tool than most realize.
Nice, I believe it.. I like fasted cardio, but I wouldn't do fasted heavy squats.. That's gangsta lol, or maybe you just meant heavy squats in general tap into stored fat lol.. I believe heavy squats tap into everything tbh haha
The very act of resting, breathing, and getting your heart rate down back to normal between sets expends energy that taps into the aerobic pathway! Between any bout of intense resistance training.
Okay cool I gotcha
So true. Do cardio... burn fat while doing cardio...
Build muscle ... burn fat all day long...
Fasted or not, aerobic training taps the same metabolic pathway either way. Feel free to research the exercise science and strength & conditioning literature; the vast majority of it concludes that fasted cardio is no better than cardio after eating a meal. Not to say it’s necessarily bad if you prefer to perform aerobic training fasted, just that there’s nothing except anecdotal evidence supporting that it’s any better than doing it after eating. It won’t make any difference in terms of body composition in the long run. No pun intended. Just comes down to preference. Nbd
Two 45 minute sessions of LISS a day isn’t overkill at all. I’d just suggest working up to it gradually. Maybe start at two 15 minute sessions, then 20, and so on until your body adjusts to the added workload.
Dam bro lots of info thank you I'll look into it I do prefer fasted in the morning cause I'm still a little tired and after oats and eggs it makes me sweat like a pig
Yeah, that’s absolutely fine! I would never recommend serious weight training while completely fasted, but aerobic training is a whole different animal.