Cardio Fat Burning,

Morning Everyone,

Approaching the last end of my course now an i want to get more ripped, my plan is do cardio in the mornings and then train at night which i always do, what is the best fat burning exercise? i currently do cardio 2X a week for an hour 30min cycle 30min run? but as i am gona be taking anavar for the last period i want to burn this excess belly jelly

Z

HIIT training in the morning, but otherwise, intense weight training is in my opinion, far better than any cardio routine could ever be

Arhur Barron's column in ME this month states all HIT cardio does is get the job done quicker. I tend to agree.

Jayman wrote:

HIIT training in the morning, but otherwise, intense weight training is in my opinion, far better than any cardio routine could ever be

Intense weight training doesnt burn fat as fast as cardio,although a combination of the 2 works wonders

is it not also diet based, i know pamlumbo (sp) advocates low intensity with his diet approach ?

yeah I think the reasoning for that is high intensity cardio uses glycogen stores, and on a keto diet with carbs being restricted you don't have any glycogen to be burned up so you're body will resort to you're protein stores (muscle tissue)
low intensity cardio, however, uses mainly fat as an energy source. yes it takes londer to burn up more calories, but you're not touching anything but you're stored fat.

Hey Zen Cardio leaves your body in a higher metabolic state for approx. 2 hours after the workout ends. A heavy weight session can leave you in a higher metabolic state for up 30 odd hours after a work out. Seems like a combination of the two is the correct way to go.

Personally I have seen crazyt results with an extremely high intensity cardio workout. I hit the treadmill at an incline of 5% for 20 minutes. During this 20 minutes I elevate my heart rate up to approx. 85 to 90% of max by sprinting for 1 to 1.5 minutes (on the treadmill its at about 14 rpm). Then I slow it to about 5.5 speed till my heart rate is at about 65%. Try repeat this abot 4-5 times through the 20 minutes. Based on my heart rate monitor this burns about 300-350 calories. Awesome amount for a 20m minute workoit.

After the treadmill I hit the spinning class and give it everything constantly watching my heart rate which after the treadmill is easily amintaned at about 80-85% of max. The session can easily burn another 600-700 calories in the 40 minutes.

So in total Ive burnt approx. 1000 calories in an hour session. Its a really hard workout but its increadibly effective.

Herat rate monitor is a must as you never really know how much youv`e burnt and to me its about setting targets and then achieving them.

Thanks guys,

I am gona be doing some high intensity cardio workouts in the mornings and hitting my usual training at night,

cardio is done at low intensity on the Paulumbo diet so that you dont use muscle as an energy source, and only fat

Not on the Paulumbo diet, so do i still need to do the low intensity?

read my last post again.
high intensity cardio is best in you're situation, and as jackrabbit said earlier "it gets the job done quicker"
the only time you would keep cardio to low intensity levels is when you're on a keto diet

Barbell wrote:

Hey Zen Cardio leaves your body in a higher metabolic state for approx. 2 hours after the workout ends. A heavy weight session can leave you in a higher metabolic state for up 30 odd hours after a work out. Seems like a combination of the two is the correct way to go.

Personally I have seen crazyt results with an extremely high intensity cardio workout. I hit the treadmill at an incline of 5% for 20 minutes. During this 20 minutes I elevate my heart rate up to approx. 85 to 90% of max by sprinting for 1 to 1.5 minutes (on the treadmill its at about 14 rpm). Then I slow it to about 5.5 speed till my heart rate is at about 65%. Try repeat this abot 4-5 times through the 20 minutes. Based on my heart rate monitor this burns about 300-350 calories. Awesome amount for a 20m minute workoit.

After the treadmill I hit the spinning class and give it everything constantly watching my heart rate which after the treadmill is easily amintaned at about 80-85% of max. The session can easily burn another 600-700 calories in the 40 minutes.

So in total Ive burnt approx. 1000 calories in an hour session. Its a really hard workout but its increadibly effective.

Herat rate monitor is a must as you never really know how much youv`e burnt and to me its about setting targets and then achieving them.

Sorry its not totaly related, but just wanted to ask you....

Bought one of those Polar watches on Saturday and tested it on my chest day. I burnt 790 Kcals in 47 minutes. How does your workouts compare, know its also got to do with fitness level/weight etc. but just interested.

very informative thread, thanks

UltimateThug wrote:

Barbell wrote:

Hey Zen Cardio leaves your body in a higher metabolic state for approx. 2 hours after the workout ends. A heavy weight session can leave you in a higher metabolic state for up 30 odd hours after a work out. Seems like a combination of the two is the correct way to go.

Personally I have seen crazyt results with an extremely high intensity cardio workout. I hit the treadmill at an incline of 5% for 20 minutes. During this 20 minutes I elevate my heart rate up to approx. 85 to 90% of max by sprinting for 1 to 1.5 minutes (on the treadmill its at about 14 rpm). Then I slow it to about 5.5 speed till my heart rate is at about 65%. Try repeat this abot 4-5 times through the 20 minutes. Based on my heart rate monitor this burns about 300-350 calories. Awesome amount for a 20m minute workoit.

After the treadmill I hit the spinning class and give it everything constantly watching my heart rate which after the treadmill is easily amintaned at about 80-85% of max. The session can easily burn another 600-700 calories in the 40 minutes.

So in total Ive burnt approx. 1000 calories in an hour session. Its a really hard workout but its increadibly effective.

Herat rate monitor is a must as you never really know how much youv`e burnt and to me its about setting targets and then achieving them.

Sorry its not totaly related, but just wanted to ask you....

Bought one of those Polar watches on Saturday and tested it on my chest day. I burnt 790 Kcals in 47 minutes. How does your workouts compare, know its also got to do with fitness level/weight etc. but just interested.

Hi there, I normally aim ands achieve about 500 per workout some a bit lower some abiot higher but to achieve a higher rate I add a really quick (for me) 1km run at a 3% incline. Doing weights alone Ive never hit that high burn even though I hit the weights as heavy as I can and try rest for a max of 1 min between workouts. What are you workouts like?

sorry 57 min not 47 min.

I thought that was a bit high.... That was with no cardio.... I strectched, did 4 exercises, 4 sets each, one was a superset though. I have a training partner so while he trains I rest but no more.

At least three sets of each exercise is to failure but I keep in the 6-12 range.

My zones looked like this
zone 1 total 13min
zone 2 total 33min
zone 3 total 11 min

Got the FT80, what a nice watch, Trevor Manuel bough it for me.

Got Back today so will see how that compares....

Morningz everyone,

So cardio in the morning is awesome, There are so many woman in the gym!!!! some i have never seen b4 i guess i should of looked better but o well, 1 last thing with regards to this thread: If i wake up at 6:30 and plan to go to gym at 7 to burn 250cals+ what would be a good thing to eat or should i not eat at all?

Enjoy ur tuesdays,

had this debate the other day actually.
I hope dj or some1 can help us out here.
in my opinion to loose max amount of fat it should be done on an empty stomach to take advantage of the low glycogen levels. but (referring now to the article in the new M.E.) others believe fat loss is as simple as calories in vs. calories burnt. so having a meal before early morning cardio is better coz it ups you're energy levels allowing you to have a better workout.
I'm no expert on this subject but I know hormones play a very important role in fat loss, it's not just calories consumed minus calories burnt.

Its half an hour so I would do it on an empty stomach. That way free fatty acids are made available at the start of cardio vs only after the start when glycogen is first used up and then only does fat become an energy source

karma to sting for a good answer...

so on am empty stomach is still best?

sorry if question sounds stupid, but you say "it's only half an hour"
what if that time was a little longer?
surely the same thing still stands?

Is there a limit to how much calories you should burn and what stops your body using muscle instead of the fat?

Is it that you have conditioned your body to know its not in starvation mode and this carries through even when training on an empty stomach?

I wouldn't go more than 45min-1 hour on an empty stomach before cardio, but if you eat before cardio then I would only do cardio about two hours later depending on what you eat, if having MRP or whey an hour wait minimum should be fine as its absorbed quickly

Sheesh i think its about time someone awarded me karma for good questions

So if I wake up and go straight to the gym and hit the treadmill for 20min then drink a whey shake. Is that OK?