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West Coast Work Out and Health Thread (pg. 4)
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| Jim Carson |
| quote: | Originally posted by 72hrpartyanimal
today was a little weirder.
did my warm up... good
then worked out my legs and tried jogging... not good
i ended up walking a whole mile. its probably cuz i haven't worked out my legs in a while (in the gym that is) |
I would wait a few weeks to a few months before you started doing legs. It's just going to mess with your cardio. You're going to be super sore.
You can totally do cardio on an empty stomach. You will burn a lot of fat this way, but it has to be first thing in the morning when you wake up so you have the willpower and energy to power through it. Half the game is mental son! |
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| 72hrpartyanimal |
| quote: | Originally posted by Jim Carson
I would wait a few weeks to a few months before you started doing legs. It's just going to mess with your cardio. You're going to be super sore.
You can totally do cardio on an empty stomach. You will burn a lot of fat this way, but it has to be first thing in the morning when you wake up so you have the willpower and energy to power through it. Half the game is mental son! |
sounds good to me. my hurts |
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| Jim Carson |
| quote: | Originally posted by 72hrpartyanimal
sounds good to me. my hurts |
If you do cardio first thing in the morning on an empty stomach it will burn strictly fat and you will only need to do 20-30 mins to get results. You can do light weights afterwards or just come back later in the day for weight training. If you're only goal is to lose the fat off your belly, I would do this about 5 times a week and watch what you eat. Only fish, chicken, salads, vegetables, and protein shakes/bars. Then you will be ready for WMC son! Then you can drink all the alcohol and pizza you want that week!!! ;) |
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| in2muzikk |
| quote: | Originally posted by Jim Carson
Then you can drink all the alcohol and pizza you want that week!!! ;) |
Love drinking pizza! :clown: |
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| steppenwolf |
just Google "Cardio on an empty stomach" and see what you find. Here are the first 3 hits I got:
#1 http://blog.mensfitness.com/2008/09...-on-an-emp.html
"...With all this said, I recommend that you DO NOT train on an empty stomach. Yes, many bodybuilders do it, and they're huge. But they're also bodybuilders, and thanks to good genetics, a high level of muscle mass, and--sometimes--steroids, muscle burning isn't as big a problem for them. If in fact you do burn more fat on an empty stomach, and let's say you avoid burning up any muscle for fuel, it's still not going to get you the best results in the least time..."
#2 http://www.musclebomb.com/cardio_empty_stomach.html
" Cardio in the morning is NOT a bad thing; cardio in the morning on an empty stomach is the bad thing. The solution to muscle catabolism? Eat before your cardio.
That is, in a nutshell, why cardio in the morning on an empty stomach is not beneficial"
3rd hit: "...Exercising on an empty stomach does not force the body to burn more fat. In some cases it forces it to break down more muscle to get at amino acids. They are deaminated, converted into glucose and then help supply the body with energy. Small amounts of glucose (via conversion into a Kreb's cycle intermediate) are needed to burn fat." |
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| Hypersky |
| I used to do cardio first thing in the morning. Worked like a charm to burn fat - in conjunction of course with eating clean and drinking water. Weights later in the day. |
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| bstorm |
| quote: | Originally posted by Hypersky
I used to do cardio first thing in the morning. Worked like a charm to burn fat - in conjunction of course with eating clean and drinking water. Weights later in the day. |
Tried cardio in the AM...my body just doesn't respond. (Even since morning track practices in H.S. and Lacrosse runs through college.)
I usually do 30-35 mins cardio (circut - with walking/running/sprinting) 4x/week as soon as walk in the door from work (empty stomach) and directly into super sets on weights.
Do 4 different "sets" of 3 excercises inc. abs. Just bam, bam, bam...and done. Start to finish takes about 75 mins with no rest. The muscle "rest" time comes as you work through another "set" of excersies.
This has totally worked for me the last several years in conjunction with eating right and drinking water and diet green tea.
Pitty that the weekends ruin everything. lol. |
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| Direct |
The nutritional basics have been discussed. As for sets and reps here are the different variable for gaining size, strength, power and endurance.
Power - 1-3 reps - 3-6 sets - 3-5 minutes rest
Maximal Strength - 3-5 reps - 4-6 sets - 2-5 minutes rest
Hypertrophy (size) - 8-12 reps - 3-4 sets - 45-90 seconds rest
Endurance - 12-25 reps - 1-3 sets - 0-90 seconds rest
When focusing on power or strength, do the movement as fast as possible but still keeping you form clean.
For size youll have to slow it down and focus more on the concentric(positive), isometric(peak contraction) and eccentric(negative) of each reps. Do the velocity at 1/2/3. Take barbell curls for example. It should take 1 second to curl the weight from the bottom to the top, Hold and contract the biceps for 2 seconds, then taking 3 seconds to lower the weight back to start. |
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| 72hrpartyanimal |
| quote: | Originally posted by Direct
The nutritional basics have been discussed. As for sets and reps here are the different variable for gaining size, strength, power and endurance.
Power - 1-3 reps - 3-6 sets - 3-5 minutes rest
Maximal Strength - 3-5 reps - 4-6 sets - 2-5 minutes rest
Hypertrophy (size) - 8-12 reps - 3-4 sets - 45-90 seconds rest
Endurance - 12-25 reps - 1-3 sets - 0-90 seconds rest
When focusing on power or strength, do the movement as fast as possible but still keeping you form clean.
For size youll have to slow it down and focus more on the concentric(positive), isometric(peak contraction) and eccentric(negative) of each reps. Do the velocity at 1/2/3. Take barbell curls for example. It should take 1 second to curl the weight from the bottom to the top, Hold and contract the biceps for 2 seconds, then taking 3 seconds to lower the weight back to start. |
would endurance or hypertrophy count as definition of the muscle? |
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| Direct |
Hypertrophy, yes. Then endurance training will deplete your muscles of more than just ATP (Adenosine triphosphate).
Also keep in mind that no single exercise will bring out definition to a body part no matter how many reps you do. Only cardio and diet will. A lot of times I see people and sometimes other trainers make the mistake thinking that you can do a thousand situps a day and it will flatten your stomach or tricep extension for flabby triceps. Wrong, if anything it build the muscle and push the fat out even more. |
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| spinvinyl |
There is another caveat to doing cardio first thing in the morning especially before eating. It causes you to have increased appetite for the remainder of the day. This advice is given to people that have a reduced appetite and looking to put on mass. If you are already eating plenty and looking to 'lose weight' I'm not sure I'd follow this. The other myths we're already linked to in the previous post.
Another great point was made about losing fat in certain areas of the body. Like someone else said if you have a belly, doing a ton of ab work is not really going to help. Sure it will strengthen the ab muscles but is not really going to deplete the fat stores in that area. You need to work your entire body, breaking down the muscles and allowing them to rebuild is going to burn a lot of calories and reduce your fat stores.
A note on cardio is that it's not very efficient for people trying to lose weight. You burn a certain amount of calories while you are doing cardio and once you're done, that's it. If you do resistance training and break down your muscle fibers those muscles need to rebuild and will continue to burn calories all day long. Personally I think an 80/20 split is pretty good where you do 80% resistance training and 20% cardio. Obviously this can vary.
If you're just starting out (Billy) take it easy on the leg work. Those are the largest muscles in your body and will produce the most amount of lactic acid which is the soreness you're gonna feel. Ease into that stuff, all the upper body work is fine to hit it pretty hard. |
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| Laila.OC |
| quote: | Originally posted by Jim Carson
If you do cardio first thing in the morning on an empty stomach it will burn strictly fat and you will only need to do 20-30 mins to get results. You can do light weights afterwards or just come back later in the day for weight training. If you're only goal is to lose the fat off your belly, I would do this about 5 times a week and watch what you eat. Only fish, chicken, salads, vegetables, and protein shakes/bars. Then you will be ready for WMC son! Then you can drink all the alcohol and pizza you want that week!!! ;) |
that just made my day. i absolutely HATE working out, but i dont mind a short run :) |
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