Ollie B

Hi All,

Im having 9 days off from work starting tommorow. Im wanting to lose as much bodyfat as possible. What is the best morning procedure burning fat from just waking up? is it?

0600 get up. (Have 250ml Orange Juice and 10g Glutamine)

0630 Cardio (30-45mins on Treadmill, Bike and Crosstrainer) What intensity???

0715 Breakfast

Is this the effective way of doing it?

invisiblekid

06:00: I'd drop the OJ. Have BCAA's (and L-Glutamine if you like) with water or black coffee. Maybe use an ECA stack as well.

06:30 Then cardio - 45 mins bike or x-trainer. I usually do 20mins HIIT then 25 @ 65% intensity.

Wait at least 15 mins then have your breakfast. I've read that if you have your carbs/breakfast too soon after cardio it can impair the fat burning process. I think may even be up to 30 mins you should wait.

Ollie B

Whats HIIT?

invisiblekid

High Intensity Interval Training.

Ollie B

Thanks for that. Ok i dont want to impair my fat burning process, will 10g glutamine in the morning stop me from catabolism? I dont want to lose gains obviously.

invisiblekid

I think it should. I always use 5g of BCAA's, but L-Glutamine should be fine.

leeston

Personally, I would not worry too much about the BCAA or glutamine before cardio. I do have two BCAA tabs but I am not sure they are really that important, maybe others will disagree here.

By all means, have the BCAA and glutamine but NO orange juice (carbs).
Train and then eat as posted above.

Have a good breakfast with good carbs and thereafter keep the carbs relatively low. I try to taper them throughout the day. Easier said than done but that seemed to work for me.

I do cardio 2 or 3 times per week and them weights on the other days. When I do weights I will have my oats and whey before training and then whey and glucose afterwards.

paulo

long walks are great for fat loss, get the ipodor similar on and walk for an hour everyday-get some fresh air,is free and can do all year round,people generally dont walk enough these days-cant think of anything more boring than walking on the spot inside on a treadmill(unless some honey on stepper in front of me!), you will see a difference mate, works for me

Ollie B

i see what you mean Paulo, might go outside instead tommorow morning.

mickus

Ollie

Once again some advice pretty similar to what alot of the lads have written and that is wake up have ECA then 45mins cardio then dont eat for an hour after you finish your work out I no that is a long time but if you eat to soon you will just store that new food as fat lad...

Cardio works best upon wake up thats if you are looking to drop BF%

I gotta start so I can get shredded on this next cycle muahahaha

All the best lad

supercell

This is what I do pre contest and it works a treat.

10g glutamine
ECA stack
2 Sida Cordifolia Tabs
2g of L-Carnitine

30-45 mins of fairly intense cardio (HIIT style)

30 mins later...Meal 1


The waiting bit after cardio only really matters if you are the 60 mins + very low impact cardio sort of person, where you are using BF for energy whilst doing it.

In my case I do a form of HIIT and am looking for the raised metabolic rate and after burn effect for the next 6-8 hours, not really the fat loss whilst doing the cardio.

J

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leeston

supercell, do you have eca AND sida cordifolia??

I bet you are bouncing off the walls arent you?

Ollie B

Yes mate i will be using my bodyfat as energy source and doing 60-70% max hr. I will only get use the ECA and Glutamine as I feel thats enough. So if i get up at 0600, get to the gym at 0630, do cardio until 0715, get home at 0730, when should i eat?

Bulk1

Sorry to sound daft, but I keep my cardio to a degree where I do not go over 110 bpm rate for fat burning for 30-45mins, what does HIIT actually consist of? what do you do for the high intensity part? do you allow your HR to go higher than 55 - 65% of max limit? I just always put fat burning down as low intesity and not high intensity? Trying to work this out but my pea brain hurts.

pauly7582

110bpm is low for cardio mate. low intensity to me is about 130-140 bpm. this is 'steady state' for most relatively fit 20-30 year olds. of course you can work it out more accurately with the 220-age method.

for HIIT i usually jump on the bike, cycle for 3 mins at 130-140bpm then up the intensity for 2 mins so im at around 170. repeat this 5 times and you have 30 mins of HIIT cardio.

i find HIIT really tough on an empty stomach though and stick to steady state. strokes and folks i suppose though. the increase in metabolism and extra heat felt is noticable after a good HIIT session though. feels refreshing too due to the release of dopamine and seratonin.

although fat is used at lower exercise intensities more so than glycogen, as exercise intensity increases, more total cals are used. so the higher the intensity still the more fat is burned, albeit along with a lot of glycogen.

regarding the stimulation of metabolism. basically, the higher the intensity and duration of cardio the higher and longer BMR stays elevated. creating an oxygen debt in the body (exercising above steady state such as during the HI bits of HIIT) and diminishing glycogen stores both cause a large GH response too. hence the reason sprint training produces a pretty lean individual over time.