some of you asked me about this, I thought I'd share some good tips w/ everyone. Too lazy to re-write what's already been written so just read these links.
Forward this to your friends who you think might benefit from it.
Cardio, Blood Flow, Insulin, and Genetics.
http://www.thefactsaboutfitness.com/lyle/stubborn.htm
Stubborn Fat, Fasting, and Supplements.
http://www.leangains.com/2010/06/intermittent-fasting-and-stubborn-body.html
Cardio, when is appropriate? (scroll to the very bottom)
http://www.jyfitness.blogspot.com/2010/12/cardio.html
Basically, if you're still really overweight, just focus on your diet, drop carbs, drop fat, eat more protein, eat less often, weight train, be more active throughout the day, drink coffee, and you're good. Once you've hit a stall, here's what you can do on top of what's mentioned above.
1) you can do cardio in the morning, get some coffee in you and go walk for a hr. You can do this everyday and no, you don't need a protein shake afterwards. if you have to set an alarm to wake up for this session, i rather have you sleep in. you can do it at night or during the day too, if you have the luxury for long walks, do it. walk won't impair your strength gain as much as jogging, so keep intensity low.
2) if you weight train in the morning, have a cardio session after your workout for 20-30mins. if you're only training your upper body that day, you can probably do a 1hr on the treadmill. again, keep heart rate low (under 140bpm).
3) another option on rest days: to better mobilize fat out of your fat cell to be burned as fuel. in the morning or in the fasted state (3hr after you've had a meal) do a good 10min interval (this is from the stubborn fat solution from Lyle), this can be HIIT, tabata, intermittent sprints, pushups squat jumps, burpees, just get your heart rate going and going and going and keep yourself in the anaerobic state. then rest a few mins (2-5mins) then go for a long walk or slow jog. keep this intensity low, again, HR under 140 is good. If you have to do this indoor at a gym, use the rower for the first interval/high intensity part but treadmill is fine if they let you. rower is safer.
4) you can do number 3 on training days too but it's best combined with a leg day so you can hit your legs twice and have more complete recovery days for your legs. same applies to upper body, if you row hard for the interval part, it's best combine this with an upperbody day, then keep rowing for the cardio part but you probably won't last long and it's harder to monitor your heart rate unless you have a HR monitoring watch.
5) for all of these cardio sessions, you can add 200mg of caffine in your system 20mins beforehand, that's about 1.5 cups of brewed coffee or 2teaspoon of instant. for more potent effect, you can add 20mg of ephedrine OR 2-3g of tyrosin with the caffine.
6) YOU DON'T NEED A POST WORKOUT SHAKE OR BREAKFAST!! we are trying to burn more calories here!
1 comment:
Have you looked into Kiefer's "Carb Nite" and "Carb Back-Loading"? He's got some substantial published research as well as a number of fitness writers/experts to back up his recommendations.
He goes into all the science in great detail (with all the research citations) in the books but essentially he says if you just want to lose fat without losing muscle, go on an ultra-low carb diet (<30g / day) for 6.5 days followed by a carb binge on the evening of day 7, coupled with strength training and no cardio. (Carb Nite) If you want to build muscle and bulk up while simultaneously dropping fat, do ultra-low carb during the day, work out in late afternoon and then carb load in the evening. (Carb Back-Loading)
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