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Cardio, Losing Fat & Cutting Down Cardiovascular exercise, high intensity interval training, and exercise routines to burn excess fat. Helpful diet tips for looking your leanest.


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Best time to do cardio artlice.
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Default Best time to do cardio artlice. - 02-09-2010, 07:44 AM

When is the best time of day to do your cardio? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you're not a "morning person." Early morning cardio on an empty stomach has three major advantages over exercising later in the day:

Early morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m and you eat breakfast at 7 a.m., that's 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen and lower blood sugar - the optimum environment for burning fat instead of carbohydrate. How much more fat you'll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.

Morning Cardio Benefit #1

So how exactly does this work? It's quite simple, really. Carbohydrate (glycogen) is your body's primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you'll still burn fat, but you'll burn less of it because you'll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That's why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.

Morning Cardio Benefit #2

The second benefit you'll get from early morning cardio sessions is what I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.

Morning Cardio Benefit #3

Burning more fat isn't the only reason you should do morning cardio. The third benefit of morning cardio is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to "blow off" an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)

You might find it hard to wake up early in the morning and get motivated to workout. But think back for a moment to a time in your life when you tackled a difficult task and you finished it. Didn't you feel great afterwards? Completing any task, especially a physically challenging one, gives you a "buzz." When the task is exercise, the buzz is physiological and psychological. Physiologically, exercise releases endorphins in your body. Endorphins are opiate-like hormones hundreds of times more powerful than the strongest morphine. Endorphins create a natural "high" that makes you feel positively euphoric! Endorphins reduce stress, improve your mood, increase circulation and relieve pain. The "high" is partly psychological too. Getting up early and successfully achieving a small goal kick starts your day and gives you feelings of completion, satisfaction and accomplishment. For the rest of the day you feel happy and you feel less stress knowing that the most difficult part of the day is behind you.

So, you say you're not a morning person? Take heart; neither am I. I can sleep in like you wouldn't believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I'm on my Stairmaster for 45 minutes every morning at the crack of dawn without fail. Sure it's a challenge at first, but you know what? After a few short weeks, It's no longer a chore and I'm "in the groove" - and you will be too. Just try it. Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you'll already be leaner and you'll be on your way to making morning workouts a habit that's as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you'll become "positively addicted" to it. The more you do it, the more you'll want to do it. Before you know it, early morning cardio will your new habit; you'll be leaner, your metabolism will be faster and you'll feel fantastic all day long!


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Default 02-09-2010, 11:08 AM

Great read I liked the last part the best (give it 21 days). I am re reading a book on diet and exercise and I will share this quote "I know with crystal clarity; it's habits that make us and habits that break us."


The mind and the body are interrelated: what you do to one necessarily effects the other. There must be a balance between the two. If your body is strong but your mind is weak, you are a powerful instrument with no direction; such an instrument rarely produces good. If your mind is strong but your body is weak, then you may be filled with purpose and good intentions but have no strength necessary to act on your impulses. You must strengthen your mind to control your body; and strengthen your body so you can always follow the good directions of your mind.
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Default 02-09-2010, 11:47 AM

You got that right.


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Default 02-09-2010, 11:02 PM

Mac where did you get this article? I hate to say it but I disagree with just about the whole thing. I would not recommend fasted cardio for anyone. Here's why

1.Would anyone on here wake up and go 12 hours without eating all day and the go workout or do cardio? Hell no, you would say I dont want to go catabolic and burn muscle.
2. Yes your liver glycogen levels are low first thing in the morning, but if you are not using low-intensity guess where your body will go to get the needed energy for the exercise...muscle tissue! Your body will breakdown protein or amino acids for the necessary expenditure(gluconeogenesis)
3. Your not going to burn the carbohydrates immmediately after consuming them pre-cardio. They have to be broken down and it can take anywhere from 4-6 hours or even longer given the type of carbohydrate,fat,protein.
4. Now it is true that it is not necessarily the amount of calories burned during exercise as it is the raised metabolic rate(Some say from EPOC,Excess Post-Oxygen Consumption). How much will you burn throughout the day from low-intensity walking vs. High or even Moderate intensity? The second option would be best in this situation.
5. Lifting weights simply does not burn a lot of calories or carbohydrates. The majority of studies on glycogen resynthesis were done with aerobic exericse not anaerobic(Post Workout Shake is another thread itself haha). However, I have no problem doing cardio post-workout. I would recommend some BCAA's before or make sure my pre-workout nutrition was in check.

Their are many other flawed points I could make about this article. I hate to sound that way, BUT TO ME it wreaks of bro-science.

If you like or have to get your cardio done in the morning no big deal. Knock out a scoop of protein with a piece of fruit and then 20 minutes later kill that cardio. Even if you cannot handle food in the morning or do not have the time, then having some BCAA's before your workout would be better than nothing.


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Default 02-24-2010, 06:57 AM

Maybe I should have revised what I think as well. I was rehashing an old artile I read. but I do believe in taking in some protein right before cardio with a little fruit juice or something of that nature. You know that about be for years.

I'll pay more attention to the articles I read LOL.

The biggest thing about this artilce I was putting up was the physiological aspects of getting your but out of bed in the morning and making it an everyday thing to do.

Yeah I certainly believe you should at least down some protein and some sort of fruit first thing in the morning.

Now one thing to remember is that people who have a larger % of body fat it won't hurt that much to not eat but still recommended. If you are doing any cardio for over an hour or so as long as it is not catobolic to the muscle and 30 minutes is not going to do that.

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4. Now it is true that it is not necessarily the amount of calories burned during exercise as it is the raised metabolic rate(Some say from EPOC,Excess Post-Oxygen Consumption). How much will you burn throughout the day from low-intensity walking vs. High or even Moderate intensity? The second option would be best in this situation
You have to rememeber also that not every one is like you and can do High intensity cardio. For some they really need to pay attention to thier heart rate. only starting out slowly and working up to that high intensity is what I would recommend. I would like to point out that there are to many ( in shape ) people that think that HITT cardio and bombing yourself until you puke starting out is the only way to go because that is what they do but imo that is simple a way to failure. Only when that person has repetitively and slowly worked their endurance up and let their body adjust and get into shape can they push it harder, and I mean push harder by trying a little more or go a little faster each week. Now that was a little off the subject but I think you know what I mean.


To sum it up I see where you are coming from.


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Default 02-24-2010, 10:20 AM

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Originally Posted by RoaringMad Mac View Post
Maybe I should have revised what I think as well. I was rehashing an old artile I read. but I do believe in taking in some protein right before cardio with a little fruit juice or something of that nature. You know that about be for years.

I'll pay more attention to the articles I read LOL.

The biggest thing about this artilce I was putting up was the physiological aspects of getting your but out of bed in the morning and making it an everyday thing to do.

Yeah I certainly believe you should at least down some protein and some sort of fruit first thing in the morning.

Now one thing to remember is that people who have a larger % of body fat it won't hurt that much to not eat but still recommended. If you are doing any cardio for over an hour or so as long as it is not catobolic to the muscle and 30 minutes is not going to do that.



You have to rememeber also that not every one is like you and can do High intensity cardio. For some they really need to pay attention to thier heart rate. only starting out slowly and working up to that high intensity is what I would recommend. I would like to point out that there are to many ( in shape ) people that think that HITT cardio and bombing yourself until you puke starting out is the only way to go because that is what they do but imo that is simple a way to failure. Only when that person has repetitively and slowly worked their endurance up and let their body adjust and get into shape can they push it harder, and I mean push harder by trying a little more or go a little faster each week. Now that was a little off the subject but I think you know what I mean.


To sum it up I see where you are coming from.
Good point Mac. I guess I should have been a little more clear on how I do high intensity cardio. I start off with low intervals(Probably 5 or so) and build up. So I think we are on the same page.

I actually think moderate intensity is best and I have had the best results with it. I just get on the elliptical and go at a pace that is difficult but one I can maintain for 30 minutes or so and build on my time or intensity from week to week.

I'll give you a call later this afternoon


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Default 02-24-2010, 10:59 AM

oaky One good rule of thumb is to be able to just carry on a conversation is considered Moderate. That is why the military does cadence it keeps you breathing.


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Wink 03-21-2010, 08:48 PM

I'm not a big fan of fasted cardio unless one is on anabolics. Still yet-post training is better IMO.

I think 3 days of cardio max per week is best for natural trainers when cutting unless they are endomorphic or female. Cardio eats a way muscle when training as a natural.


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Default 03-21-2010, 09:06 PM

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Originally Posted by Ronnie Rowland View Post
I'm not a big fan of fasted cardio unless one is on anabolics. Still yet-post training is better IMO.
I think I'm starting to understand the idea behind this now that I'm eating better than ever

I stay hungry all the dang time, feel like I eat all the dang time, yet I'm shedding fat! I don't even do much cardio!
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Default 03-22-2010, 03:25 PM

Yep. I'm finally getting it too. LOL.


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Default 03-22-2010, 03:35 PM

whos that big guy in the blue shirt
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Default 03-22-2010, 04:16 PM

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whos that big guy in the blue shirt

LOL, yeah you have to damn near bribe him to come over here anymore. LOL.


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Default 11-22-2010, 11:59 AM

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I can understand the thinking behind doing cardio in a fasted state as you have no recent food in your system, so your body burn its fat reserves and some muscle as others noted. But wouldn't one tend to eat a larger breakfast as a result?
Well you might think. But after a hard workout session, it seems to make me less hungry when I get hot. But your mileage my vary.


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Default Best time to do cardio artlice - 12-16-2010, 01:24 PM

Who had the best conditioning/cardio of all time? In other words, who was that one boxer who was fighting the championship rounds like it was round one or two?

Discuss.
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Default 12-16-2010, 01:57 PM

Rick James!! Or Samuel Jackson!!
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Default 12-17-2010, 04:53 PM

I can only say.... YES morning cardio (whether it be crossfit style circuit training or runs) definitely shed the fat and weight off quick (especially on a ECA stack) while i was on army courses id go from 195 down to 172 over 2 months and actually have a 6 pack, but then again we were forced to workout at 5am not so easy when you know your not gonna get in sh^^ for not going.
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Default 12-24-2010, 01:22 AM

I say just do it. If your not your hurting yourself. I never got this until I started doing all the running and seeing how good I felt after it was all in motion. Workouts felt better. I lost strength but my legs were growing and my fat was dropping even though my diet was not perfect. And I was running at all different times with poor sleep. But everything was better. Crazy how it works. My knees had not felt that good in a long time too. My vert suffered in VB though. Only downfall to me really. Farthest ran so far is 6.2 miles outside. Wanna hit that 26.2 miler some day.


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Default 05-27-2011, 03:18 AM

I agree with you Mac. If you have time on your hands and you feel like doing cardio, just do it. Don't complicate things. Sometimes knowing too much can make things a little too complex. I end up over-analyzing things too much and thinking about timing and this and that. Well, until recently that is.
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Default 05-27-2011, 07:27 AM

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I agree with you Mac. If you have time on your hands and you feel like doing cardio, just do it. Don't complicate things. Sometimes knowing too much can make things a little too complex. I end up over-analyzing things too much and thinking about timing and this and that. Well, until recently that is.
EXACTLY!!! Some people are there own worst hurdles and just overthink things to the point of not "just getting it done".


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Default 06-03-2011, 09:01 AM

I've seen both sides of the fasted cardio vs non fasted argument and i've done both. Actually, i am doing both but i feel like it is relative to the individual.

Personally i see better results when i go fasted moderate cardio in the morning opposed from slamming down about 20g carbs/ 20g protein before morning cardio.


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