I Hate Fat-Rolls! >_< - Page 27

vindicatedxjin · 09-09-2009, 09:31 PM

Quote:

Originally Posted by Duane

No need to be hating on this sweet, sweet guy.

I would take out one of those sweets^^^ Perhaps both.

Duane · 09-09-2009, 09:34 PM

Duane's sweet, thing is he's also honest.

Mir · 09-09-2009, 09:37 PM

I'd take those sweets and feed them to the sharks. They might as well serve some sort of a purpose, don't you think?

vindicatedxjin · 09-09-2009, 09:42 PM

Hmm...well he might be sweet. Maybe he just doesn't like to show it.

Duane · 09-09-2009, 09:56 PM

I am sweet, I just don't bother with it too much

Mir · 09-09-2009, 10:42 PM

The proof is in the pudding.

: licks duaney :

Urrrrrrrrrrrghhh!

zerademark · 09-10-2009, 06:49 AM

Hows the diet going?

Duane · 09-10-2009, 11:24 AM

I'll let you know how it's going at the end of september.

vindicatedxjin · 09-10-2009, 11:43 AM

Quote:

Originally Posted by Duane

I am sweet, I just don't bother with it too much

...That works.

Pantherlette086 · 09-10-2009, 07:17 PM

I don't know if someone mentioned this or not, but is it better to do weigh-lifting before cardio?

Pineapple_Juice · 09-11-2009, 01:18 AM

I think cardio first, to get your heart pumping?
I pulled that out of my ass.

Speaking of my ass, I decided to get back on the running, healthy eating thing. I'm going to need to reduce anyway as I am moving out on my own again (well, with the BF and we will be PO').

Aside from running, I have to think of what else to do. My biggest goal is to slim my legs, especially my hips/thigh/butt area. I'd also like to tone up my arms.

I am repeating this again because lists help me focus.

I fucking hate running. Eugh.

creature6 · 09-11-2009, 01:28 AM

Cardio after Weights

You walk into the gym and do a warm-up on the treadmill for 10 minutes, but you don't want to do too much cardio because you reckon you need the energy to max out your weights session. Anyway, you heard that you'll burn more fat if you do it after the weights.

Saves energy for weight lifting. This may seem to be good logic; however, doing 40 minutes of cardio at moderate pace is not going to deplete enough energy to prevent you from lifting well. As long as you've replaced your carbohydrate glucose stores after any previous exercise session with proper eating, the body will have stored up to 500 grams, or a pound of glycogen.

A jogging or running treadmill session of 40 minutes may use about 600 k calories of energy, depending on your size and pace. Of this, some fuel will be fat, some will be stored glucose and some blood glucose. A reasonable estimate is that you would use around 80 to 100 grams (3 or 4 ounces) of stored glucose out of, say, 400 grams that you have available. You can see that you have plenty left in reserve for strength training.

What's more, if you replace some of this used fuel with a sports drink or energy bar before you start the weights, you’ll only be a little depleted from when you walked in the door.

Burn more fat. Now this one really sounds attractive, the idea being that if you deplete some carbohydrate stores, particularly blood glucose, with an initial weights session, you'll be in fat burning mode. Theoretically this makes some sense but as we saw in my article, So You Want to Burn More Fat, the fat burning zone is a mythical construct and what really matters is how much energy you expend overall.

creature6 · 09-11-2009, 01:29 AM

Scenario 2 - Cardio before Weights

You get stuck into the cardio first up for 40 minutes because you think you will be too tired to tackle it at the end of the weights program. You understand you will expend more energy with cardio when you're fresh, so you can use more energy overall in the session, which is what you're aiming for.

Fresh legs for better cardio. If you do your cardio before you lift, there’s little doubt you will do this part of your program more efficiently, which probably means at higher intensity and with a higher aerobic fitness outcome. Heavy legs and arms after weights are not conducive to a good cardio session. I’ve tried both sequences many times, and running first is my preference even without the technical considerations.

As explained in So You Want to Burn More Fat, cardio of moderate output expends considerably more energy than an equal session of weights, so if you want to maximize energy output for weight loss and aerobic fitness, doing a solid cardio session is essential. Doing cardio first will maximize your output.

On the other hand, with attention to fueling, refueling and fluid intake, you will still be capable of a strong weights session after your aerobic session.

Strong arteries. It's also important to know that aerobic exercise is important even for specialist weight lifters and bodybuilders from a health perspective. Cardio helps keep the arteries elastic, which is beneficial for cardiovascular health. This is called ‘arterial compliance’ and several studies have shown that this worsens in weight trainers who do little aerobic exercise.
Study Shows Cardio before Weights is Beneficial

A study from the Human Performance Research Center, Brigham Young University, Provo, Utah, examined what happened to ten men who did resistance only, run only, resistance-run, and run-resistance sessions. (‘Resistance-run’ means weights before cardio and vice versa.)

Here’s what they reported:

1. EPOC, the measure of the after burn or energy output after you stop exercising was greatest when cardio was done before weight training.
2. Running after a weights session was physiologically more difficult than doing it before lifting weights. (This has implications for efficiency and possibly safety.)
3. The researchers recommend “performing aerobic exercise before resistance exercise when combining them into one exercise session”.

This was not a large study, so the results should be interpreted with caution. Nevertheless, this is in line with my own experience with this training sequence, and also that of some clients.

Other research found that 'running economy' is also impaired after a weights session, another reason why the weights-cardio sequence is less efficient.

Score for Scenario 2: the evidence is not quite in yet, but I’ll score it 4 our of 5 for doing cardio before a weights session.
Cardio Killed My Muscle

Some weight trainers are reluctant to do much cardio training because they believe it produces catabolic hormones like cortisol that break down muscle stores for fuel thus interfering with the anabolic muscle building process.

Although this subject is worthy of a more complete article on weight training nutrition and metabolism, a brief response is that you can protect muscle from this process by ensuring adequate nutrition before, during and after a session and by keeping aerobic training to under one hour if you have muscle building goals.

Forty or so minutes of cardio within an adequate nutritional environment is not going to hurt your muscle. In fact, in view of the discussion above, doing cardio after weights could be more damaging to muscle as 'beaten up' muscle strives to deal with the burden of aerobic activity. Your immediate post-weights activity should be dedicated to maximizing the anabolic environment. This is time for building up not breaking down. You achieve this by eating sensibly and adequately and by resting and sleeping -- and by not doing cardio after weights.

creature6 · 09-11-2009, 01:30 AM

recommendations:

1. Do most of your aerobic exercise before your weights program if you do both in the same session.
2. Complete your weights session, cool down then immediately concentrate on recovery, repair and rebuilding rather than additional exercise.
3. Consider separate sessions for cardio and weights on different days. This is a popular option when weight loss is not the primary goal. You could also experiment with separate sessions on the same day, but you need to get your refuelling right with this approach.
4. If weight loss is a primary goal, doing both on the same day with cardio first may offer some advantages in increased metabolism and energy expenditure.
5. If strength, rather than hypertrophy (bigger muscles) is a goal, you probably should do cardio and weights on separate days because the heavier lifts may not go as well after doing cardio first. You need to be as fresh as possible for those 4RMs.
6. You could mix and match upper and lower body workouts. For example, treadmill running and upper body weights one day and lower body weights and swimming another day.
7. Don't get too hung up on this whole idea; if it suits you to reverse the order occasionally, it won't be a problem.

about.com:weight training.
i hope this article will help.

creature6 · 09-11-2009, 01:31 AM

sportsmedicine.about.com/od/training/a/ExerciseOrder.htm

Pantherlette086 · 09-11-2009, 02:59 AM

Thanks.................

Duane · 09-13-2009, 01:36 PM

I have a couple of goals, by Christmas, I want to have dropped 25 lbs, gone down 4 pant sizes maybe 6, move down to large in shirt size, maybe medium if lucky.

Duane · 09-17-2009, 05:23 PM

Do I have to keep the calorie consumption down to 2,000 a day excactly, or can I work down from 2,500 and still lose around the same amount of weight?