Most effective fat loss?

[Monopoly Man]

Upon waking I walk on my incline treadmill for an hour completely fasted. Just a cup of water then I'm away.

Don't feel you have to eat / take protein shake before cardio cos you don't

[Dragon]

Eating anything at least 45 minutes before cardio would make me want to chuck once I get going.

[Loochi]

Yeah I agree with monopoly. I don't think you can lose muscle gains that fast or gain them that fast lol. If I lost muscle because I didn't take a shake b4 cardio, then f*ck this game is gay. Lol

[boostinggtir]

Yeah I agree with monopoly. I don't think you can lose muscle gains that fast or gain them that fast lol. If I lost muscle because I didn't take a shake b4 cardio, then f*ck this game is gay. Lol

Well your already taking two supplements before cardio. Im assuming you take them with the intention of preserving muscle.

[Loochi]

Yeah I agree with monopoly. I don't think you can lose muscle gains that fast or gain them that fast lol. If I lost muscle because I didn't take a shake b4 cardio, then f*ck this game is gay. Lol

Well your already taking two supplements before cardio. Im assuming you take them with the intention of preserving muscle.

yeah but they hold no calories or very very minimal compared to a shake. Bsically is empty stomach. 2 tablets and a tsp of powder ain't much in my opinion.

[trainharder]

its funny how people when dieting go high protien and make sure of a protien hit every 2 to 3 hours which is correct

this is in order to not catabolise and preserve muscle

but then when waking after 8 or 9 hrs sleep and no food intake go off and do cardio for an hour on a empty stomach

just an observation i would think a protien shake upon waking would be a priority to avoid muscle wasteage otherwise why bother having protien every 2 or3 hours during the day and before a workout during the day

[agent86]

Trainharder is correct. If it is better to train on an empty stomach after fasting for 10 hours then why not stop eating after breakfast and do cardio at 5pm after fasting for 9 hours. I always have a protein shake during the night anyway so even first thing in the morning I haven't fasted. It sounds logical of course to train when your stomach is empty but we always have a large quantity of stored glycogen in the muscles anyway.

Cardio on an empty stomach after fasting is another one of these myths we believe in blindly because it sounds right.Mind you I don't do any cardio when dieting so what do I know except I come in ripped.

[Loochi]

I understand what you're saying trainharder.

Agent, doesn't almost everyone take a shake before bed anyway?

[Loochi]

I understand what you're saying trainharder.

Agent, doesn't almost everyone take a shake before bed anyway?

I might consider Xtend as a supplement b4 cardio.

What are your thoughts on that?

[agent86]

Loochi said

Agent, doesn't almost everyone take a shake before bed anyway?

I have a shake during the nighr say 3 am as I wake normally for a toilet stop and if I don't I will wake around 5am feeling hungry. Some people have a shake before bed but I don't finish eating dinner till 10:30. I have a shake after the gym at 7:30. A slow release is powder is usually best as it is slower release and fills me up. I can't sleep on an empty stomach so when I am dieting sometimes I will wake twice for a shake.

A shake before bed is good with Casein but I find it a bit hard to fit it on top of dinner.

[Loochi]

Cheers for the input dude. I might consider that. See how it works out.

[rose]

but then when waking after 8 or 9 hrs sleep and no food intake go off and do cardio for an hour on a empty stomach

i would think a protien shake upon waking would be a priority to avoid muscle wasteage otherwise why bother having protien every 2 or3 hours during the day and before a workout during the day

If it is better to train on an empty stomach after fasting for 10 hours then why not stop eating after breakfast and do cardio at 5pm after fasting for 9 hours.

Firstly, I neither agree nor disagree :haha: There are studies that support the arugment for fasted cardio and those those that don't.

I'm on the do-what-works-for-you fence (I can see my house from here :pfft: )

But, comparing fasted cardio on waking to fasted cardio later in the day is not a like-for-like comparison.

Muscle glycogen stores are depleted after approx 2-3 hours of moderate intensity cardio or 15-30 mins high intensity.

You've been inactive while sleeping. Quite different to the other situation presented, i.e. doing fasted cardio at 5pm, where if you have a day job/study etc you've likely been active, moving around, doing stuff, thinking.

I'd argue that in the latter scenario your glycogen stores would be more depleted.

If you do cardio first thing in the morning without eating, sure you might be hungry but how depleted are your glycogen stores, really?

[trainharder]

in that case theres no harm in staying in bed for 15 hours a day and then getting up for cardio on a empty stomach.

i can see your point and i agree its what works best for the individual

but i would think with dieting the point is to get a steady supply of protien spaced evenly through the day regardless of your activity.

the main times i think protien definitely should be consumed are upon waking as your body is ready absorb it after fasting after a workout and before sleeping

but also at the 2 to 3 hourly intervals in between.

and yes everyones lifestyle is different the amount of calories we burn by walking or lifting if your job requires more activity or less than others.

if protien is not important before cardio if you havent eaten all night long why not spread it out every 5 or 6 hours in the day if you have a sedentary job in order to burn fat.

[1day]

im sure if u cud take protien every 3-4 hrs while sleeping it would be to ur advantage, but for most its not really on ur to-do list as i feel adaqite rest will have more of a impact on ur over all progress. i know if wen i get up for a piss in the midle of the night, if i go and make a shake ,drink it then go back to bed im dam near fully awake/alert and it will take me about an hr to get back to sleep again. :doh:

[trainharder]

sorry 1 day that wasnt the point of the thread

what its aimed at is taking protien when waking after having no food for 8 or 9 hours and then doing cardio

i was just throwing some scenarios in the picture to challenge what people believe is correct for fat loss and how i percieve it

[trainharder]

and my comment was tongue in cheek aimed at rose saying if protiens not important upon waking after 8 hours sleep and doing cardio why not stay in bed 15hrs and then get up and do cardio.

[rose]

in that case theres no harm in staying in bed for 15 hours a day and then getting up for cardio on a empty stomach.

Heh! A man of extremes I see. If I was going to stay in bed for 15 hours yeah I'd get up for food. Wow, 15 hours, dreams are free :wink:

i can see your point and i agree its what works best for the individual

Definitely.

and my comment was tongue in cheek aimed at rose saying if protiens not important upon waking after 8 hours sleep and doing cardio why not stay in bed 15hrs and then get up and do cardio.

LOL, funny how you have to have a caveat in case some muppet comes along and rips you to shreds with some random crap they read somewhere aye?

[trainharder]

i dont like caveats but i like brocolli...

we all have our beliefs not sure who your refering to as a muppet

hope its not me and my opinion is not based on anything ive read more trial and error and logical thinking.

il diet my way you can do it your way its all good.

[rose]

not sure who your refering to as a muppet hope its not me

Heh, no, I didn't mean you

[RockHard]

So to recap...

Everyone agrees cardio in the morning is great for fat loss - about 40 minutes, medium intensity. Opinions vary whether protein should be taken before cardio or not - but certainly have protein after cardio.

I do that cario routine every morning (Mon to Fri).

Mon, Wed, Fri (Lunch) - Circuit training (to failure) followed by 15 minutes HIIT.

Tues, Thurs (Lunch) - 30 min swim medium intensity.

I tend to keep the carbs down and avoid them like the plague after 4pm.

[Ringside Gym]

If I could only choose one exercise for fat loss I would choose: "The Swing".

Can be performed with Indian clubs for more upper body emphasis or a dumbell or kettlebell for overall body emphasis especially below the waist (problem area for males)and ladies thighs, glutes and hamstrings.

[ohjoshua]

If your eating is tight (low glycogen stores) then low intensity steady state is the go.

If your eating is a bit loose (full glycogen stores) then HIIT is the go.

[Specter]

Most effective fat loss = patience, attitude, and seeing the look on peoples faces scratching their heads wondering how the hell does he do it!? :pfft:

[musclearmor]

This has always worked for me:

GOAL: Maintain Muscle- Drop Fat

Weights continue 3-5 days per week year round (typically Mon-Fri).

The more cardio (long duration or HITT) I do, the shorter the weight sessions become/ volume of work reduces. Intensity remains fairly high year round- I know when Im having a good or rubbish day.

The question...CARDIO!

TIMING- Definitely on empty stomach since blood sugars are lowest improving chance of fat burning

- Hormones are favourably high in Testosterone from a good nights kip.

- Scared of chewing up muscle? The drop some BCAAs or table spoon of whey pre-workout in water.

- Use a stimulant driven product to train harder, buringin more calories and tipping fat burning scales in your favour. (That new VPX Shotgun has both Prediesgted protein and stimulant driven stuff if ya want something purpose built).

TYPE

Double digit Bodyfat? Need to use HITT.

You typically smash as many calories over 25 mins as your could on "slow-go" mode in an hour but the "after-burning" effect is where its at! Your metabolism goes through the roof for hours after a true HITT session thus the total daily calorie expenditure is greater- ideal for fatloss.

At double digit bodyfat- I have far too much fat to be concerned about "sacrficing muscle" instead of fat.

I HATE CARDIO SO HERE"S HOW I KEEP IT CHALLENGING

I also go in waves of low-med-high-low- med etc..., but more to the peak of favourite tracks on my Ipod that are approx 3 mins long each (often peak ever 1.5 mins).

I keep a record and always trying to outdo my max number of calories on a machine over 10 mins. First month 10 mins 1 machine, next month 2 machines x 10 mins, next month 3 x diff machines for 10 mins.

:clap: SINGLE DIGIT BODYFATWhen this lean, my HITT intensity suffers, and holding onto lean mass does become an issue. Instead, heart-rate becomes the focus sticking around the 120-140bpm mark. By this stage I'm so super fit, I still have to work rather hard getting my heart rate up! I also tend to split bodyparts up into a 5 day split for 30 mins- hit the weights first when I'm fresh and tail it with 30 mins cardio at constant Heart rate. Can always through a light walk in the evening when required.

What can I say- works for me! :nod: