and if you follow my advice,
you will get plenty chicks that have big boob too.
Any fitness gurus out there
and if you follow my advice,
Those aren't boobs you have, NYT, they're BITCH TITS.
(watches as ldh continues to cackle her way
to the crazy house)
Leander - The important thing, if you're struggling, is to work out when it's easiest for you. There are a million opinions out there on what works. There are some basic rules to go by but the important thing is to find a time of day that works for you and listen to your body. You can always fine tune the details later.
I've been an aerobics instructor for 12 years and while I don't know everything about fitness, I have seen many people get bogged down in too much information before they have formed some good habits. A lot of people think they have to adhere to a strict regime to get in shape. The basics are find an activity you like, and get started, eat healthy and then improve your routine as you go.
i see you can cut and paste one persons opinion on the subject....BRAVO!! there probably is only one opinion that counts anyhow, right? and there isnt more than one school of thought on what works or doesnt work when it comes to losing fat....LOL.
heres an opposing opinion, and the second half (in red print) directly answers the negatives suggested by nyfool.............
A study performed at Kansas State University and published in Medicine and Science in Sports and Exercise showed the subjects burned a kilogram (2.2 lbs.) of fat sooner when the exercised in a fasted state in the morining than when the did it later in the day.
The researchers measured respitory gas exchange, caloric expenditure, and carbohydrate/fatty acid metabolism and found that the amount of fat burned during aerobic exercise amounted to 67% of the total energy expenditure in the morning after a 12 hour fast. That's substantially higher than the 50% expenditure achieved when the subjects did the same exercise later in the day or after eating.
A similar study published in the Journal of Applied Physiology looked at the effects of aerobic exercise on lipid oxidation in fed vs. fasted states. The researchers conculded, "Our results support the hypothesis that endurance training enhances lipid oxidation in men after a 12-hour overnight fast."
Yet another paper, "Optimizing Exercise for Fat Loss," reports, "The ability of exercise to selectively promote fat oxidation should be optimized if exercise is done during morning fasted metabolism."
When it comes to "real world fat loss", few people have more experience than Chris Aceto (nutrition guru/advsior to many pro bodybuilders).
Aceto is a firm believer in morning cardio. He unequivocally states, "The fastest way to tap into stored bodyfat is to do cardio first thing in the morning on an empty stomach."
Aceto believes that looking at calories only in terms of energy in vs. energy out is "limited thinking." He asserts that there are more factors involved in real-world results than just energy balance. It all comes back to the old arguement, are all calories created equal?
"Absolutely not!" Aceto declares. "A calorie in not just a calorie, and exercise physiologists freak out when they hear that."
"These guys are working from the assumption that it's just a matter of calories in vs. calories out, period," Chris continues. "With that line of reasoning, they'd be forced to say that if I consumed nothing but candy bars and Coca-Cola and took in 100 calories less than maintenance, I'd lose weight. We know it's not that simple. You have to account for ratios of carbs, protein, and fat."
"Then there's meal frequency: From real-world results we know you put on more muscle mass from five or six meals a day than from three meals a day. There are more things involved than just calories."
There are many other reasons you might want to consider making morning cardio a part of your daily routine. Landry, despite his doubts about whether the fuel source matters admits, "If I had to pick a single factor I thought was most important in a succesful weight-loss program, it would have to be exercise first thing in the morning.".........
A common concern about doing cardio in the fasted state, especially if it’s done with high intensity, is the possibility of losing muscle. After an overnight fast, glycogen, blood glucose and insulin are all low. As we’ve already concluded, this is an optimum environment for burning fat.
Unfortunately, it may also be an optimum environment for burning muscle because carbohydrate fuel sources are low and levels of the catabolic stress hormone cortisol are high. It sounds like morning cardio might be a double-edged sword, but there are ways to avert muscle loss.
All aerobic exercise will have some effect on building muscle, but as long as you don’t overdo it, you shouldn’t worry about losing muscle. It's a fact that muscle proteins are broken down and used for energy during aerobic exercise. But you are constantly breaking down and rebuilding muscle tissue anyway. This process is called "protein turnover" and it’s a daily fact of life. Your goal is to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay anabolic and you gain or at least maintain muscle.
How do you build up more muscle than you break down? First, avoid excessive cardio. Aceto suggests limiting your cardio on an empty stomach to 30 minutes, and then it would be "highly unlikely that amino acids will be burned as fuel." He also mentions that "a strong cup of coffee should facilitate a shifting to burn more fat and less glycogen. If you can spare glycogen, you’ll ultimately spare protein too." You might also want to consider experimenting with the thermogenic ephedrine-caffeine-aspirin stack (or it’s herbal equivalent).
Second, give your body the proper nutritional support. Losing muscle probably has more to do with inadequate nutrition than with excessive aerobics. Provide yourself with the proper nutritional support for the rest of the day, including adequate meal frequency, protein, carbohydrates and total calories, and it’s not as likely that there will be a net loss of muscle tissue over each 24-hour period.
Third, keep training with heavy weights, even during a fat loss phase. Using light weights and higher reps thinking that it will help you get more "cut" is a mistake: What put the muscle on in the first place is likely to help you keep it there.
1. Aceto, Chris. Everything you need to know about fat loss. Club Creavalle, Inc. (1997).
2. Bahr, R. Excess post-exercise oxygen consumption – Magnitude, Mechanisms and Practical Implications. Acta Physiol Scand. Suppl. (1992) 605. 1-70.
3. Bergman, BC, Brooks, GA. Respiratory gas-exchange ratios during graded exercise in fed and fasted trained and untrained men. Journal of Applied Physiology. (1999) 86: 2.
4. Brehm, B.A., and Gutin, B. Recovery energy expenditure for steady state exercise in runners and non-exercisers. Medicine and Science in Sports and Exercise. (1986) 18: 205,
5. Brybner, BW. The effects of exercise intensity on body composition, weight loss, and dietary composition in women. Journal of American College of Nutrition, (1997) 16: 68-73
6. Landry, Greg. The Metabolism System for Weight Loss. Greg Landry. (2000).
7. Maehlum, S., etc al. Magnitude and duration of post exercise oxygen consumption in healthy young subjects. Metabolism (1986) 35 (5): 425-429.
8. McCarty, MF. Optimizing Exercise for Fat Loss. Medical Hypothesis. (1995) 44: 325-330)
and there you have it.
If you're trying to gain muscle, you're not really looking at cardio anyways. Cardio stimulates the wrong type of muscle fibres and is detrimental overall to lean muscle mass. Generally why you dont see 210 pound marathon runners. Gaining muscle itself is the best way to lose fat. Cardio, in my opinion, is only ncessary for people who are strictly looking at fat loss. As for working out on an empty stomach, it has its good and bad as Dubla's article stated. These are details though and fairly unimportant considering most people have a diet that makes it impossible for them to ever achieve their goals, making nitpicking about details a bit silly.
i disagree that "working out on an empty stomach" is merely an unimportant detail that makes no difference really due to the fact that "most people have a diet that makes it impossible for them to ever achieve their goals".
perhaps you missed this quote in my posted article......"If I had to pick a single factor I thought was most important in a succesful weight-loss program, it would have to be exercise first thing in the morning."
sound like an insignificant detail? now, my personal experience (which isnt something that can even be debated), was that i lost BY FAR the most fat when doing my cardio first thing in the morning.....thats why i recommend it. it was the SINGLE BIGGEST factor for me, not simply a detail to nitpick about. most people will make recommendations backed by personal results, not simply knowledge; in this way you can recommend whats actually worked for you, not just what youve read. of course, everyone is different, and theres no one right way.
as far as most people being locked into their diet habits and unable to achieve goals, this idea is simply something unmotivated people use as a copout. i firmly believe that anyone can change their diet if they are serious about changing their bodies. i went from 20%+ body fat down to 7% (and gained significant muscle mass)........do you think i had to change my diet habits?
you can lose fat (with cardio) and build muscle at the same time.....it doesnt have to be one or the other. most fitness experts will tell you that you lose fat by building muscle, which i do not argue with. if you incorporate cardio into your muscle building program, you can effectively lose fat faster while building muscle.....ive done it.
20% body fat? Jesus friggin Christ. I think
if you went from 5 snickers bars to 3 you would
lose weight. I thinked the muscle you "gained" was just
muscle being uncovered from all that blubber
I'm not saying it's not possible to change your lifestyle, I'm just saying that most people do not do it. Until the vast majority of people get their diets into shape, worrying about the best time to do cardio is pointless. The key is to make healthy eating a part of your life. Muscle just being there burns fat. For people looking to lose fat, like I said, cardio is great. For people that are already healthy and looking to build muscle, cardio is just a step backwards. Excessive cardio can lead to catabolism (muscle wasting). The old Bill Phillips standby of "do cardio on an empty stomach in the morning" may lead to even more muscle wasting. Especially if you don't eat anything for an hour or more after to "increase fat burning." Quite simply, that's insane. Essentially what yu are doing is starving yur body exactly when it needs to be fed.
There's nothing wrong with moderate use of cardio, it's just that people use it as a crutch to make themselves feel better about the shitty way they eat. I don't know how many times I've watched people drinking cans of coke while running on a treadmill. Get your diet in order!! And then, maybe add a few cardio sessions a week. Anything more than that is throwing muscle away. You'll lose weight, just not the weight you want. I'm currently coming off of a few years of bad eating, too much drinking, and generally being a slob. I've dropped 25 pounds in a month and a half with no cardio while my strength went up. It's not necessary. DIET DIET DIET! (and by that I don't mean "diet" the way it's generally thought of) what I mean is having a healthy, sensible way of ALWAYS eating, not just for a month.