aretians

Guys

Been training now for about a year and now getting right back into it after detaching my bicep in Feb. I have lost 25kgs in weight over the year (currently 97kg) and want to get down to 85kg. Just going to a new 5 day split training each body part once. I plan to do 30mins cardio after each training session.

Just wondered what you all think of the post training cardio? Is this an effiecient way to lose that extra weight. My diet is good and clean with plenty of protein and regular meals.

Plan

Day1
Chest

Day2
Back

Day3
Shoulders

Day4
Rest Day

Day5
Arms

Day6
Legs

Day7
Rest Day

supercell

Hi,

Many people think or thought that am cardio was best but now there is conflicting evidence for this.

Cardio when performed on an empty stomach has always been the traditional way of losing bodyfat especially if performed for more than 20-30 mins as this is when the body will switch to burning adipose tissue as opposed to muscle and liver glycogen for energy.

Many people now go for HIT cardio which although may not burn as much fat whilst performing the cardio activity, it has a far better after burn effect on the body's metabolic rate, making it burn many more calories for many hours after the event.

This again was thought to be best done in the morning.

However new evidence has been released that HIT cardio performed later in the day can have as much as a 60% increase over morning cardio and this is elevated further if done late in the day after your weights.

The ideal scenario in my eyes would be to do conventional slow burning cardio in the morning (pre breakfast) then another shorter HIT session of around 25-30 minutes at around 4-7pm in the afternoon and if possible after your weights sessions.

Hope this helps.

James

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Da Goon

If you wake up on an empty stomach from say 4 hours of no food (taking into account that people take in a mid-sleep drink) then if you hit the cardio would that not put you catabolic? I used to run and cycle before breakfast but lost a lot of muscle doing that. :-(

kalispimenta

Exactly my questions

supercell

If you read my post I said LOW impact prior to meal 1 (slow burning) and then HIT after training. LOW impact pre meal 1 would tap into fat reserves NOT MUSCLE.

Running is NOT LOW impact but HIGH impact and could have been one of the reasons you lost muscle. You should also look closely at your nutrition too, not only straight after your cardio but during the day too. Your calories may have been too low as well as your protein, causing muscle breakdown.

You should also take some whey (20g) or glutamine (10g) before your AM cardio to stem any catabolism.

Remember too it also depends on if you are using any anabolics.

Hope that clears a few things up.

J

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ethos

I'm not sure HIT would be best after a weights session as it's fairly demanding? I know i'd struggle to do a proper HIT session after training legs or back etc...

I'd recommend doing HIT in the afternoon on a day with no weight training.

Da Goon

Wicked thanks James. Do you know if there are any articles on the subject? Very hazy area for me.

ethos

aretians

Supercell I have read conflicting views (as always) on the best way of further fat reduction and the HIT seems to be back in favour, I have been feeling that my cardio workouts post training have been very easy (30 mins on the cross traininer at about 60/70%) where as when I really go for it and do HIT I actually feel as though I am working hard hence burning more fat.

I might try to mix it up a little and try HIT cardio after the lighter training days. Thanks for your informed advice James.

pauly7582

Good info above. Most important thing is that your heart rate is elevated for 40 mins AM and 20 mins post workout. I'd mix and match and see what works for you taking all of the above into account. I diet this way every time and it never fails.

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6' 0"
218lb
9% bf
BP: 160k
DL: 240k
Squat:200k

Dieting
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Ollie B

Can someone please tell me what HIT is? I keep on hearing it all the time.

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OLLIE B

BabyYoYo

HIIT training is High Intensity Interval Training!

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Ollie B

Thanks Babyoyo I know what it stands for but can someone explain a routine of HIT.

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chrisj22

tabatas would be a good example.

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Ollie B

this aint going nowhere. Stop with the silly names LOL

whats tabatas and whats HIT!!!!!!

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