quote:

Originally posted by bigfatandugly if you do like to do cardio for fat loss, doing it in the a.m. on an empty stomach- i.e before you eat. you'll burn up to 300% more fat than at any other time during the day. the body at this time is forced to use fat reserves for energy if you have an empty stomach as opposed to using whatever food that is in it for fuel.

I believe this is subjective. I have read many articles for and against cardio on an empty stomach. But like you mentioned, different things work for different people.

Furthermore, some people take this too far and wake up, then 2 hrs later do cardio on an empty stomach, then shower and don't eat until 4-5 hrs after waking up; which throws your body into starvation mode even more so than when you were fasting through the night.

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Chest Day & Tri's!

WOOT WOOT

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Originally posted by Ravist My alternative workout routine: Day 1 - Arms Part 1(morning)- Triceps and Forearms Cable reverse - grip curl - 3-5 sets Close - grip bench press - 3-5 sets Single-arm dumbbell kickback - 3-5 sets Barbell Lying Triceps Extension - 3-5 sets One-arm cable Triceps Extension - 3-5 sets Dumbell reverse forearm curl - 3-5 sets Followed by Ab and Oblique routine* Part 2(Evening)- Biceps and Forearms One-arm Cable Curl - 3-5 sets Alternating Standing Hammer Curl - 3-5 sets Cable Forearm Curl - 3-5 sets Dumbbell Concentration Curl - 3-5 sets Barbell Forearm Curl - 3-5 sets Followed by Ab and Oblique routine* Day 2 - Back Chinups - 3-5 sets Pullups - 3-5 sets Pulldown - 3-5 sets Dumbbell Deadlift - 3-5 sets Barbell Row - 3-5 sets Twisting Reverse Back Hyperextension - 3-5 sets Followed by Ab and Oblique routine* Day 3 - Shoulders Seated Front Dumbbell Shoulder Press - 3-5 sets Dumbell Upright Row - 3-5 sets Standing Cable bent-over Lateral Raise - 3-5 sets Dumbbell Shrug - 3-5 sets Cable Side Deltoid Raise - 3-5 sets Seated Dumbbell Bent Laterals - 3-5 sets Followed by Ab and Oblique routine* Day 4 - Chest Incline Barbell Benc Press - 3-5 sets Cable Crossover - 3-5 sets Stability Ball Pushup - 3-5 sets Flat Dumbbell Fly - 3-5 sets Followed by Ab and Oblique routine* Day 5 - Legs Part 1(Morning) - Quadriceps Dumbbell Squat - 3-5 sets Front Squat - 3-5 sets Lateral Stepup - 3-5 sets Incline Leg Press - 3-5 sets Followed by Ab and Oblique routine* Part 2(Evening) - Hamstrings Standing Heel Raise - 3-5 sets Barbell Seated Heel Raise - 3-5 sets Dumbbell Standing Heel Raise - 3-5 sets Body-Weight Donkey Calf Raise - 3-5 sets Followed by Ab and Oblique routine*

Over training much????

You dont need to spend countless hours at the gym man, 2 -3 exercises per muscle is more then enought, and if you can do each muscle more then once a week then its even better.

nice posts, BFU. thanks!

i have recently heard of an interval training method called tabata. supposedly it is a great way to increase your VO2 max and anareobic capacity. i have started to include it once a week during a run, but it can be done with just about any exercise. 20 second sprint, 10 second recovery. 8 reps. 4 minutes.

some info on tabata that i found online:
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http://www.rosstraining.com/article...aintervals.html

http://www.leanandhungryfitness.com...ontent_id.20047

http://www.findarticles.com/p/artic..._20/ai_n6011850


Tabata Sprints aka Guerilla Cardio is a hardcore fat burning workout.
You may of heard of the ground breaking Tabata Protocol used to train
Japanese winter olympic speed skaters. Well one form of that is Tabata sprints also known as Guerilla Cardio.

Lasting just four minutes its possible the most powerful fat burning work out ever devised.

But don’t be fooled by the short time frame of 4 minutes. The average moderately fit person simply won’t be able to complete 2 minutes of this work out.

This workout is absolutely brutal.


Basically its 8 rounds of near max sprint effort. 20 seconds sprinting 10 seconds rest. Once you get to three you’ll really begin to struggle.

Start with a 5 - 10 minute warm up then a 5 minute cool down.

Its now used by many professional fighters and many top trainers are saying that its possible to shed 7% - 10% bodyfat within a month if you do this workout 4 times per week.

I can’t recommend this workout because if you do make it to six rounds on your first go, and you’re sprinting properly, it will most likely feel like your heart and lungs are going to explode.

It’s probably highly dangerous to anyone with heart disease.

Afterwards your body will just be shaking. Remember the original tabata protocol when originally done on stationary bikes caused olympic level athletes (one won a gold medal) to fall off the bike on to the floor trying to catch their breath.

I would avoid this workout if you’re a man with over 14% bodyfat and 18% bodyfat for women. If you’re in the low teens bodyfat wise this workout can take you down to the mid single digit body fat levels if you do it three to four times per week and eat a wholefood diet of meat, vegetables, and fruit.

To get started just aim for 4 rounds.

Later on you can add additional rounds and try and increase your sprinting speed also.

Go for one day on one day off.

This workout is one of the few on record to produce both an increased performance in VO2 Max and anaerobic capacities.
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www.pvdplanet.net

EDIT: whoops double post

quote:

Originally posted by _EuG_ Over training much???? You dont need to spend countless hours at the gym man, 2 -3 exercises per muscle is more then enought, and if you can do each muscle more then once a week then its even better.

i never feel like my body is over-trained plus i got a professional to look over my routine and said it was ok, i get a light soreness in my body the day after no pain just soreness, its different for everyone and this takes me about 1 hour and a half to do including the ab routine so its not as much as u think

quote:

Originally posted by Ravist i never feel like my body is over-trained plus i got a professional to look over my routine and said it was ok, i get a light soreness in my body the day after no pain just soreness, its different for everyone and this takes me about 1 hour and a half to do including the ab routine so its not as much as u think

It still seems like alot. I used to train similar, not nearly as many exercises, but with training it is true that alot of the time... 'Less is more' 3-4 exercises per muscle group and squeeze the snot out of those sets.

I am feeling much better about my workouts now that I have changed my routine.

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yes and as long as you are doing lots of stretches before and after(i usually dont do strethces after i should but i just get too lazy) so that you dont injure yourself. Also change your workout routine every 3-4 weeks so your muscles don't get used to the same routine all the time meaning more results in less time.

I've changed my body type a lot over the years.
I've gone from a season of cross country running at 165lbs, to a season of Nordic Skiing at the provincial level at 175lbs, to playing rugby in England and Ireland one summer at 195lbs.
I came second in Ontario mountain bike duathlon (run 5km, bike 15km, run 5km)at 170lbs.
Most recently I compete in martial arts. My fight weight has ranged from 185 to 205 but I've learned I'm much more effective at around 190 then cutting down to 185 for weigh ins. I took 2 golds and a bronze at the martial arts world championships in Jan 2006 weighing in at 186. My off season weight is around 200lbs. (I'm 6'2")

My routine is always 6 days of work outs a week to get fight ready which begins at least 5 months prior of a known tournament.
*All non martial arts workouts listed below are accompanied with a heart rate monitor using target zones.

Mondays- Brazilian Jiu-Jitsu for 1.5 hours, 1.5 of Karate/striking
*Tuesday- light cardio of 45 minutes and core strengthening routines of 1.5 hours
Wednesday- Same as Monday
*Thursday- a long slow run (or other activity) of at least 1 hour
*Friday- biometrics
Saturday- weights
Sunday- off

As Dennis said before I agree with the need to fuel the body properly and supplement with protein and glutamine daily while doing this much work.
In the off season I train 3 times a week and give my body a break and chance to rest and heal. (once a week Jiu-Jitsu, once a week striking and once a week light cardio and hard biometrics/core strengthening.)
I also count going rock climbing as my cardio/core strengthening day if I choose on any given off season week.
What ever you are trying to get into shape for, I'm a huge fan of workouts that pose a particular athletic benefit rather than randomly thrown together routines for the sake of just fitting into your jeans. You might as well get better at something you enjoy for all the time you put in the gym. Have some fun with it.

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Dave (aka: Upgrade- live pa)

quote:

Originally posted by Lightshow i wear sunglasses for the same reason everybody wears them in a club. 1: people look cool in sunglasses 2: it gets awefully bright as the night progresses

*nusty does not wear sunglasses at night, they make it hard to see and you could trip

Last edited by nusty on Apr-11-2007 at 02:02

quote:

Originally posted by Killah Monkey Furthermore, some people take this too far and wake up, then 2 hrs later do cardio on an empty stomach, then shower and don't eat until 4-5 hrs after waking up; which throws your body into starvation mode even more so than when you were fasting through the night.

WHOA who the f would do that?!

quote:

Originally posted by fayraree WHOA who the f would do that?!

I've had to do that on one occasion for 4 days while running in a vinyl suit on the beach in Dominican Republic to cut weight for an event that I showed up at too heavy for. It sucked. Not recommended.

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Dave (aka: Upgrade- live pa)

quote:

Originally posted by Lightshow i wear sunglasses for the same reason everybody wears them in a club. 1: people look cool in sunglasses 2: it gets awefully bright as the night progresses

*nusty does not wear sunglasses at night, they make it hard to see and you could trip