From Muscular Development

Perform Cardio Before Breakfast to Maximize Fat Burning
Written by Anssi H. Manninen, MHS
Tuesday, 07 November 2006

A recent, well-controlled study at the University of Ottawa examined the acute effects of exercise timing and meal glycemic index on fat burning in healthy young guys. After an overnight fast, subjects were asked to perform a moderate treadmill exercise either before consuming a 400 kcal low-glycemic or high-glycemic breakfast, or after consuming the low-glycemic or high-glycemic meal. Not suprisingly, the results revealed that the amount of fat burned during exercise was significantly greater when it was performed before breakfast compared to the same exercise performed after breakfast, as was the amount of fat burned during the entire trial. However, no significant effect of meal glycemic index on the amount of fat burned was noted, so the timing of exercise was clearly more important than the composition of the meals. The bottom line is that those who wish to maximize exercise-induced fat burning should perform pre-breakfast cardio soon after waking. A well-designed thermogenic/lipolytic formula (e.g., iSatori MX-LS7) may further increase the fat-burning effects of fasted-state cardio. Also, pre-cardio ingestion of branched-chain amino acids may be of some benefit by minimizing the burning of muscle-derived amino acids.



Reference: Bennard P, Doucet E. Acute effects of exercise timing and breakfast meal glycemic index on exercise-induced fat oxidation, Appl Physiol Nutr Metab, 2006;31:502-511.

The bottom line is that those who wish to maximize exercise-induced fat burning should perform pre-breakfast cardio soon after waking.
The evidence cited in his "well-controlled experiment" is far from conclusive to make such a statement as "The bottom line...". Nowhere does he state the intensity or duration of the cardio, if the cardio after the meal was of a different duration and/or intensity as compared to that before the meal, the time between the meal and the cardio and whether the difference observed was within each subject or comparatively to those in other test groups. Also, him stating "Not surprisingly" almost implies he had an agenda, which was to prove fasted AM cardio was the best form of fat loss.

I'm far from against fasted AM cardio, but that is either one severely lacking study or there's a lot of information withheld that would be necessary to draw his conclusion.

I love my fasted a.m. cardio.

My avatar and pics @ the location www.chrisjanusz.com are the result of daily a.m. cardio and a very sound/impeccable dietary approach. (My SGX Program of course!) :tucool:

~SC~

I am very inspired to do my Cardio in the AM but I am hard to get out of bed. However it looks like the benifits are worth doing it.

I have always sworn by fasted LISS cardio. I've done it in the morning and in the evenings. With the proper nutrition in place, it works.

The same can be said for high-intensity cardio, though in my personal experience I can't speak to its efficacy for a lack of employing it. Interesting that over my six month hiatus from the forums, the cardio debate still rages on...

-R

I am very inspired to do my Cardio in the AM but I am hard to get out of bed. However it looks like the benifits are worth doing it.

It's hard @ first, but as time goes on you actually look forward to it. Usually because you have seen the results rolling in, and you notice that you feel far more energetic the rest of the day.

~SC~

Fasted LISS during the mornings is the ONLY cardio i'll do, personally. I've seen results with it that I've never seen with other forms of cardio.

I'm on the other side of the spectrum....I'd never do cardio or ANY exercise fasted (though I've tried it). Just doesn't make sense to do it that way for me. Whatever works I suppose :)

There's as many articles that support fed state cardio as fasted (even for body composition). There will never be a right answer or one size fits all to this.

I just don't see the sense in eating before cardio, especially "LISS", as the goal is to burn stored bodyfat, not nutrition that was just ingested.

To each is own I suppose, as I've found what works for me to get totally ripped and it works just as well for those I instruct, so alas I've found what works for me and my personalized protocol approaches. :nod:

~SC~

I just don't see the sense in eating before cardio, especially "LISS", as the goal is to burn stored bodyfat, not nutrition that was just ingested.

To each is own I suppose, as I've found what works for me to get totally ripped and it works just as well for those I instruct, so alas I've found what works for me and my personalized protocol approaches. :nod:

~SC~

I know what you mean, but what do you think about eating about an hour before you train, then lift hard and intense - say 50 minutes, then cardio? I know that this is not your personal optimum method, but what are your general feelings about it?

From Muscular Development

Perform Cardio Before Breakfast to Maximize Fat Burning
Written by Anssi H. Manninen, MHS
Tuesday, 07 November 2006

A recent, well-controlled study at the University of Ottawa examined the acute effects of exercise timing and meal glycemic index on fat burning in healthy young guys. After an overnight fast, subjects were asked to perform a moderate treadmill exercise either before consuming a 400 kcal low-glycemic or high-glycemic breakfast, or after consuming the low-glycemic or high-glycemic meal. Not suprisingly, the results revealed that the amount of fat burned during exercise was significantly greater when it was performed before breakfast compared to the same exercise performed after breakfast, as was the amount of fat burned during the entire trial. However, no significant effect of meal glycemic index on the amount of fat burned was noted, so the timing of exercise was clearly more important than the composition of the meals. The bottom line is that those who wish to maximize exercise-induced fat burning should perform pre-breakfast cardio soon after waking. A well-designed thermogenic/lipolytic formula (e.g., iSatori MX-LS7) may further increase the fat-burning effects of fasted-state cardio. Also, pre-cardio ingestion of branched-chain amino acids may be of some benefit by minimizing the burning of muscle-derived amino acids.



Reference: Bennard P, Doucet E. Acute effects of exercise timing and breakfast meal glycemic index on exercise-induced fat oxidation, Appl Physiol Nutr Metab, 2006;31:502-511.
any study that plugs some company's suppliment is crap, even if i do believe in it's findings.

I've always done my cardio after work. I lost 30+ in 3 mos doing just cardio this way. I'm not against fasted cardio by any means. Its just that, for me, i can't do cardio at a LISS pace. I'm a balls out kind of person and end up always going at a HIIT pace.

HIIT fasted = bad.

I know what you mean, but what do you think about eating about an hour before you train, then lift hard and intense - say 50 minutes, then cardio? I know that this is not your personal optimum method, but what are your general feelings about it?

As long as you are in a relatively depleted state, then it's cool.

I do my 2nd session of 45 min "LISS" 2.5 to 3 hours after my last protein/fat meal, which is usually of the liquid variety. Having a fat burner or energy drink, etc., before that 2nd session also allows me to break into the fat burning zone much quicker, and thus mimicks a.m. fasted cardio that much more.

~SC~

HIIT fasted = bad.
i think what you meant to say is "HIIT with low glycogen stores = bad"

... of 45 min "LISS" 2.5 to 3 hours after my last protein/fat meal, which is usually of the liquid variety. Having a fat burner or energy drink, etc., before that 2nd session also allows me to break into the fat burning zone much quicker...

I've been doing cardio like this for over a year now. More often than not, I have a shake w/flax oil around 3:00pm and I'm on the treadmill around 5:30pm. Avoid carbs for about 60-90 minutes after cardio and you're gold. The fat just melts off... the muscle stays.

-R

YUP! Indeed Blue!! :)

~SC~

As long as you are in a relatively depleted state, then it's cool.


The study seems to test people in the non fasted group right after a meal.
Now, if you had just eaten a meal with carbs, all those carbs (or glucose) will be in your blood stream from being digested, which your body will of course choose to use as energy.

But I would think a completely aerobic workout done when your food is fully digested and stored, including carbs, you'd burn the exact same amount of fat as if you had done it fasted.
I think that would have been a more useful study.

The study seems to test people in the non fasted group right after a meal.
Now, if you had just eaten a meal with carbs, all those carbs (or glucose) will be in your blood stream from being digested, which your body will of course choose to use as energy.

But I would think a completely aerobic workout done when your food is fully digested and stored, including carbs, you'd burn the exact same amount of fat as if you had done it fasted.
I think that would have been a more useful study.

That was my original point. I don't know which form actually burns more fat, nor do I care. Fasted or not, cardio done consistently will shed the fat with a proper diet. That said, being a fitness enthusiast, I'd be happy to read a study that has solid proof of one form over the other, but it would need to be a far better study than the one here.

I've read a number of studies proving non-fasted cardio to be superior and an equal number proving fasted cardio to be superior. This is one debate that will likely never cease.

As long as you are in a relatively depleted state, then it's cool.

I do my 2nd session of 45 min "LISS" 2.5 to 3 hours after my last protein/fat meal, which is usually of the liquid variety. Having a fat burner or energy drink, etc., before that 2nd session also allows me to break into the fat burning zone much quicker, and thus mimicks a.m. fasted cardio that much more.

~SC~
what time of day do you do the 2nd session? does that fat burner bother your sleep at night since you are taking it later in the day?

I don't mind AM Fasted Cardio at all... Its the getting out of bed and driving to the gym that I have trouble doing? I have been shooting for 4-5 times/week... Is that generally an ok amount for fatloss? This type of cardio keeps my energy levels up all day... I just have to get my lazy self out of bed...

i think what you meant to say is "HIIT with low glycogen stores = bad"

:tu:

Not to derail, but on a related note. The stationary bike i use gives a cals burned readout yet i didn't enter height, weight, etc. Whats the point of that? There is no way i burned 1000cals in 35mins. :lol:

what time of day do you do the 2nd session? does that fat burner bother your sleep at night since you are taking it later in the day?

I do it about 4 or 5 p.m.

No, no issues sleeping at all.

~SC~

This is a very helpful topic for me....So no one recommends HIT cardio in a fasted state? What about cardio right after weight training on top of the morning fasted cardio? And the last question is directed for Swolecat, how come you recommend an energy drink before a second cardio? Does it help anyway

Wait a second, someone mentioned that one should avoid carbs 40-60 minutes after fasted cardio....I normally eat oatmeal right after my morninng sessions...have I been doing this wrong all this time?

As far as doing a study that will give convincing data to support one form of cardio over another will be nearly impossible.

First, you can't just have a group of individuals do one or several sessions and then average whatever outomces the investigators decided to measure - i think it would be hard to find "outcomes" measures that will prove that one form is more effective than another - at least signficantly more effective. Further, the outcomes measure may change with frequency of cardio, timing, number of days done, and further confounded by other factors going on in the individual's life - diet, stressors, etc.

The best study would be to find 2 groups of individuals (large, large number of them) that have similar baseline status, isolate them in a controlled community (sorta like Biggest Loser) and measure their physical data over a course of a lengthy period of time. In addition, you may want to gather data regarding how they feel also. Then, allow them to go out into the real world and follow them further...this will give you further data in deciding which group actually "kept it off" or maintained it.

I think most studies done in exercise/fitness realms are poorly done with too much confouding and biases to really draw any "real" conclusions.

My opinon.

This is a very helpful topic for me....So no one recommends HIT cardio in a fasted state? What about cardio right after weight training on top of the morning fasted cardio? And the last question is directed for Swolecat, how come you recommend an energy drink before a second cardio? Does it help anyway

HIT cardio in a fasted state could be catabolic. It'll lose fat... but it has the potential to take lean mass with it. Most people will recommend eight hours between cardio and weights. I have always done this simply out of necessity, but I've also found, it works well to keep the two separate. And the last... though directed at SC, I believe it's not an energy drink like you're thinking of - more than likely, he's referring to a caffeine drink of some sort that has no carbs. The theory behind this is that it makes the metabolism more inefficient and you can potentially burn more calories.

I drink black coffee often. I find it helps with energy level without jitters as long as I don't go overboard. And it seems to help with fat loss.

Wait a second, someone mentioned that one should avoid carbs 40-60 minutes after fasted cardio....I normally eat oatmeal right after my morninng sessions...have I been doing this wrong all this time?

To some extent, you've been sabotaging yourself. Ingesting carbs after LISS short-circuits fat loss. By ingesting carbs, you provide a more easily accessible fuel source than body fat, which must be freed by the liver. The body will utilize your fat stores to a lesser degree than the more readily available carbohydrates you just ate.

After morning LISS, stick to protein and fat only. It works.

-R

As long as you are in a relatively depleted state, then it's cool.

I do my 2nd session of 45 min "LISS" 2.5 to 3 hours after my last protein/fat meal, which is usually of the liquid variety. Having a fat burner or energy drink, etc., before that 2nd session also allows me to break into the fat burning zone much quicker, and thus mimicks a.m. fasted cardio that much more.

~SC~


Do you eat something AFTER doing your cardio though? like before going to bed...

HIT cardio in a fasted state could be catabolic. It'll lose fat... but it has the potential to take lean mass with it. Most people will recommend eight hours between cardio and weights. I have always done this simply out of necessity, but I've also found, it works well to keep the two separate. And the last... though directed at SC, I believe it's not an energy drink like you're thinking of - more than likely, he's referring to a caffeine drink of some sort that has no carbs. The theory behind this is that it makes the metabolism more inefficient and you can potentially burn more calories.

I drink black coffee often. I find it helps with energy level without jitters as long as I don't go overboard. And it seems to help with fat loss.



To some extent, you've been sabotaging yourself. Ingesting carbs after LISS short-circuits fat loss. By ingesting carbs, you provide a more easily accessible fuel source than body fat, which must be freed by the liver. The body will utilize your fat stores to a lesser degree than the more readily available carbohydrates you just ate.

After morning LISS, stick to protein and fat only. It works.

-R

Actually coffee and other stims stimulates Beta-3 adrenergic receptors on fat cells to release their fat content. Then the free fatty acids are in the blood stream, available to be burned thru cardio.

Not sure if that's what you meant by "making metabolism less efficient".

An ipod or similar helps a lot for my morning cardio

Actually coffee and other stims stimulates Beta-3 adrenergic receptors on fat cells to release their fat content. Then the free fatty acids are in the blood stream, available to be burned thru cardio.

Not sure if that's what you meant by "making metabolism less efficient".


Well, the argument against caffine is that it increases cortisol as well. Doing that prior to fasted exercise could make matters worse.

Don't know where I come down. I've done it both ways.

An ipod or similar helps a lot for my morning cardio

I study while doing cardio. I got great marks last time I did this :tucool: .

And the last question is directed for Swolecat, how come you recommend an energy drink before a second cardio? Does it help anyway

Well like I said, it enables me to enter the fat burning zone quicker and also gives me a boost for the 2nd session of the day. Just something I like to do personally. :cool:

~SC~

Do you eat something AFTER doing your cardio though? like before going to bed...

Definitely! I do my 2nd session at like 4 or 5 p.m. as I said, then I'll have "dinner" which is like meal 4 or 5 for me that day, then I'll have a casein based protein shake and hemp oil before bed. Often times I make a bigger than normal shake and drink half before bed, then the other half about 2 or 3 a.m. when I wake up to use the restroom.

~SC~

I study while doing cardio. I got great marks last time I did this

ahahahaahaha, my math teacher in grade 9 did this, once he returned from the printing room and there were sweat stains around the small of his back and armpits, i think he was doing push ups. he's in his 60's, medium build, and about 6'3"

i still hate his tests though...:p

when you guys say AM, generally, when do you guys get up?

i stop eating after 8 pm and get up at around 7am, do about 40-45 minutes of kickboxing. then i shower, eat and go to school (oh yeah, i change out of my pj's too)

my older brother recommended i eat oatmeal right after. and i just have 3 solid meals a day, I'm 16, but would anyone recommend any changes? use of any shakes etc?

Thanks,
TA

You can have oatmeal after cardio, yes, but I'd wait 20-30 mins. to allow lipolysis to continue. (if you are doing the LISS form of cardio @ 65-75% of your MHR) However, don't just have oats, you need a formidable amount of protein at this meal, as well as the other meals during the day.

~SC~

Well, the argument against caffine is that it increases cortisol as well. Doing that prior to fasted exercise could make matters worse.

Don't know where I come down. I've done it both ways.

Any articles on the topic? I remeber lowery on t-nation state he had a cup of moca before fasted cardio regularly, i think. :)

Yeah, he does in his 100 workouts to ripped city article but he also stated java increases cortisol. :)

I drink my "Mississippi Mud" daily before cardio, and I tend to have a lot as well. (coffee) I love it as it makes me sweat like no other energy drink or fat burner ever has.


~SC~

It's hard @ first, but as time goes on you actually look forward to it. Usually because you have seen the results rolling in, and you notice that you feel far more energetic the rest of the day.

~SC~

Yeah 10-4 on that, I have buddy that swears by it!! I am really motivated to try it!!! Thanks for the insight!!! :tucool:

Not a problem, glad to be of encouraging assistance! :bb:

~SC~

any study that plugs some company's suppliment is crap, even if i do believe in it's findings.

Agreed.

The initial article does, but fortunately, the abstract from the actual study has been posted here as well. It doesn't plug any supplements.

After morning LISS, stick to protein and fat only. It works.

-R

What if I wait an hour after morning LISS to eat my meal, should it still be prot/fat?

-Sent

Mississipi Mud, sounds so familiar...I could sworn I heard a beer named after it or atleast a cake :confused:

What if I wait an hour after morning LISS to eat my meal, should it still be prot/fat?

-Sent

I would not wait anywhere close to an hour, that is going to have you entering a very catabolic state. I'd wait 15 mins to eat a pro/fat meal just to let the body wind down and "chill", and wait 20-30 mins. to eat carb/protein meal, preferably a low GI carb such as oatmeal so as to avoid any insulin surges/spikes.

~SC~

I would not wait anywhere close to an hour, that is going to have you entering a very catabolic state. I'd wait 15 mins to eat a pro/fat meal just to let the body wind down and "chill", and wait 20-30 mins. to eat carb/protein meal, preferably a low GI carb such as oatmeal so as to avoid any insulin surges/spikes.

~SC~

Can one just skip the protein and fat entirely and just go for the oatmeal and protein?

Can one just skip the protein and fat entirely and just go for the oatmeal and protein?

What one eats post-cardio or @ any meal for that matter, depends of course on the goals of the person, the rest of the dietary plan of attack, etc. If eating the oats/pro, I'd recommend waiting 20-30 minutes after the cessation of the cardio to eat, and then chow down! :tucool:

~SC~

1st of all, I don't know how anyone can keep up cardio for a long period of time just doing it once a day, but nether lone Swole doing it twice a day!!! Carzy!

Do you that do regular cardio 'mix' it up? I mean jogging as your main form of cardio is prettttty booooooooring to me IMO.

But I do have to admit, there's nothing better than finishing morning LISS, having a cool shower and relaxing on the couch...mmmm. But unfortunately not enough to keep me at it.

Do you that do regular cardio 'mix' it up? I mean jogging as your main form of cardio is prettttty booooooooring to me IMO.



45 minutes each morning, elliptical. I read to pass the time. 45 minutes goes by in no time.

1st of all, I don't know how anyone can keep up cardio for a long period of time just doing it once a day, but nether lone Swole doing it twice a day!!! Carzy!


I used to somewhat dread it, but now that I am totally accustomed to it, it keeps me shredded, and I essentially "have to" do it for my biz and upcoming modeling shoots, it's actually quite enjoyable because I know what the future holds for me. :cool:

~SC~

1st of all, I don't know how anyone can keep up cardio for a long period of time just doing it once a day, but nether lone Swole doing it twice a day!!! Carzy!

Do you that do regular cardio 'mix' it up? I mean jogging as your main form of cardio is prettttty booooooooring to me IMO.

But I do have to admit, there's nothing better than finishing morning LISS, having a cool shower and relaxing on the couch...mmmm. But unfortunately not enough to keep me at it.

I've been doing cardio on non-lifting days for a while now, and have missed VERY few days over the last 18 months. At the correct intensity and duration when fasted in the morning, it usually feels especially good, sets me up nicely for the day, and it's a great feeling to be buzzing and knowing it's a "job done", when everyone around you is long faced and walking around like zombies.

I did stationary bike for ages, but recently started running (road) and much prefer this now, and find that it's a great incentive to getting out of bed.

I would not wait anywhere close to an hour, that is going to have you entering a very catabolic state. I'd wait 15 mins to eat a pro/fat meal just to let the body wind down and "chill", and wait 20-30 mins. to eat carb/protein meal, preferably a low GI carb such as oatmeal so as to avoid any insulin surges/spikes.

~SC~

Ok, my gym is a 15 minute drive in morning traffic, ill just eat as soon as I get home instead of mulling around and taking a shower etc then eating :D

-Sent

That sounds like a much better approach, yes.

~SC~

Folks, here's a decent article on morning fasted cardio.

http://www.t-nation.com/readTopic.do?id=927737

I agree with Phil - I hate doing indoor stationary cardio.
I love doing cardio outside - Time just seems to fly by. running/cycling whatever.

Just wear a heart monitor to keep an eye on your heartrate and you're set.

Folks, here's a decent article on morning fasted cardio.

http://www.t-nation.com/readTopic.do?id=927737

I've never looked at cardio like that.. sessions over a prolonged period = calories burned just to reach your fat loss goal. Hmm.. very interesting article.

Just a quick update:

I tried the fasted morning Cardio. It was interesting to be at a gym that early for me. Anyways it actually felt harder to do because I was fasted, I assume maybe that is normal. Anyways I got done and went home to get some Egg Beaters for Breakfast. I feel pretty good right now and a lot more focused. I think this will be a welcomed change for me. I recommend anyone else to try if they have not!!

Folks, here's a decent article on morning fasted cardio.

http://www.t-nation.com/readTopic.do?id=927737
As is typical with t-nation articles, that was a great read. (Well, I read up to the nutrition part so far.) I might even try it.

A combination of research references and a complete scientific explanation of why his given method works is hard to argue with. It even motivated me to consider getting up earlier each morning and hitting the gym now that the one I belong to has personal TVs on each cardio piece. My only gripe with fasted AM cardio is it's painfully boring and the 40-45 minutes often feels like 2 hours for me. Perhaps the TVs could help remedy that. :confused:

I feel pretty good right now and a lot more focused. I think this will be a welcomed change for me. I recommend anyone else to try if they have not!!
This is my favorite part about morning cardio when I do it. You feel energized the entire day.

This is my favorite part about morning cardio when I do it. You feel energized the entire day.

Exactly! I also feel significantly more hungry for the first 4-5 hours afterwards too.

That's because of the elevated metabolism. :tucool:

~SC~

That's because of the elevated metabolism. :tucool:

~SC~

Yup, yup buddy! Good stuff indeed. :)

So go ahead, have that burger and fries! :neener:

LOL!!!! Just kiddin'.....

off to do my.................CARDIO!!! :guitar:

~SC~

fortunately I have a bigass screen tv right in front of my treadmill. Just turn on the tube, watch something good and the time flys!(for me atleast)
:eat:

Yup, me too. I turn on the Sony 50" LCD and either watch movie on DirecTV, watch music videos, or look @ the ladies on the Spanish Channel.

:lol:

About to purchase an eliptical as I can't stand the treadmill anymore though, and fell in love w/the eliptical @ the gym.

~SC~

About to purchase an eliptical as I can't stand the treadmill anymore though, and fell in love w/the eliptical @ the gym.

I know you'll love that. I loathe treadmills.

I have the opposite affect....THe first few weeks or maybe months I did morning cardio, I felt exhausted the remainder of the day..Although I slept much better

Yup, me too. I turn on the Sony 50" LCD and either watch movie on DirecTV, watch music videos, or look @ the ladies on the Spanish Channel.

:lol:

About to purchase an eliptical as I can't stand the treadmill anymore though, and fell in love w/the eliptical @ the gym.

~SC~

What are you buying, 'cat?

It's a LifeFitness Eliptical Trainer. Not sure of the model #, I will check today when I am @ the gym doing my leg workout. I'll also look on-line right now to see if I can find the same one. I know it's gonna be quite a bit of money, but being as fitness IS my life and career, it's a solid/intelligent investment. As well, it's a tax write-off. :tu:

~SC~

I have the opposite affect....THe first few weeks or maybe months I did morning cardio, I felt exhausted the remainder of the day..Although I slept much better

That's odd, could be your calories are too low, your intensity is too high or you didn't sleep enough.

This is basically the one @ the gym, w/the only difference being that this has a different LCD readout appearance.

http://us.commercial.lifefitness.com/content.cfm/90x

(Hope this isn't against the rules, I'm not advertising for LifeFitness)

:eek:

~SC~

This is basically the one @ the gym, w/the only difference being that this has a different LCD readout appearance.

http://us.commercial.lifefitness.com/content.cfm/90x

(Hope this isn't against the rules, I'm not advertising for LifeFitness)

:eek:

~SC~

BAN!

:lol:

or look @ the ladies on the Spanish Channel.


Luckly I live in Miami and my gym is like a live Spanish Channel. Morning cardio is very, very enjoyable, trust me. :D

We also have one of those LF ellipticals but I believe it is an older model cause it is black, doesnt read your HR and the LCD read out is very simple. The elliptical is my favorite machine for cardio.

Yup, me too. I turn on the Sony 50" LCD and either watch movie on DirecTV, watch music videos, or look @ the ladies on the Spanish Channel.


Looks at 15" noncable tv...and cries :cry:

-Sent

I used to somewhat dread it, but now that I am totally accustomed to it, it keeps me shredded, and I essentially "have to" do it for my biz and upcoming modeling shoots, it's actually quite enjoyable because I know what the future holds for me. :cool:

~SC~

:tucool:

Luckly I live in Miami and my gym is like a live Spanish Channel. Morning cardio is very, very enjoyable, trust me. :D


You are makin' me cry over here!!!!! :)

Also, thanks Eleonardo!!! :tucool:

~SC~

This is basically the one @ the gym, w/the only difference being that this has a different LCD readout appearance.

http://us.commercial.lifefitness.com/content.cfm/90x

(Hope this isn't against the rules, I'm not advertising for LifeFitness)

:eek:

~SC~


:tu: Kinda figured you'd get the real deal. When I have a bigger place I'll be investing in one too. My gym has LF... only elliptical I'll use. I've left a lot of pounds behind on one of those.

From Muscular Development

Perform Cardio Before Breakfast to Maximize Fat Burning
Written by Anssi H. Manninen, MHS
Tuesday, 07 November 2006

A recent, well-controlled study at the University of Ottawa examined the acute effects of exercise timing and meal glycemic index on fat burning in healthy young guys. After an overnight fast, subjects were asked to perform a moderate treadmill exercise either before consuming a 400 kcal low-glycemic or high-glycemic breakfast, or after consuming the low-glycemic or high-glycemic meal. Not suprisingly, the results revealed that the amount of fat burned during exercise was significantly greater when it was performed before breakfast compared to the same exercise performed after breakfast, as was the amount of fat burned during the entire trial. However, no significant effect of meal glycemic index on the amount of fat burned was noted, so the timing of exercise was clearly more important than the composition of the meals. The bottom line is that those who wish to maximize exercise-induced fat burning should perform pre-breakfast cardio soon after waking. A well-designed thermogenic/lipolytic formula (e.g., iSatori MX-LS7) may further increase the fat-burning effects of fasted-state cardio. Also, pre-cardio ingestion of branched-chain amino acids may be of some benefit by minimizing the burning of muscle-derived amino acids.



Reference: Bennard P, Doucet E. Acute effects of exercise timing and breakfast meal glycemic index on exercise-induced fat oxidation, Appl Physiol Nutr Metab, 2006;31:502-511. Anssi tried to use this study in a debate with me recently. What resulted is a guaranteed informative & entertaining read. Starts on post #510:

http://forum.bodybuilding.com/showthread.php?t=747976&page=17

Anssi tried to use this study in a debate with me recently. What resulted is a guaranteed informative & entertaining read. Starts on post #510:

http://forum.bodybuilding.com/showthread.php?t=747976&page=17
:lol:

Man, you weren't kidding. I've never seen someone who is supposed to be a knowledgeable professional in a field offer such a pitiful debate on a subject in his field. Regardless of whose view is right, his arguments offered nothing but ad hominem attacks, which immediately discredits him.

Alan:The sky is blue (1) It is blue due the scattering of other wavelengths of light(2)
Anssi: You're completely wrong. The air is mostly nitrogen.
Alan: I didn't even mention that. I said the sky is blue due to the effect of the atmosphere on the light.
Anssi: You didn't read the full text did you.
Alan: Yes I did. It stated, "The blue color of the sky is due to Rayleigh scattering. As light moves through the atmosphere, most of the longer wavelengths pass straight through. Little of the red, orange and yellow light is affected by the air. "
Anssi: You're completely wrong. How can you ignore the nitrogen.
Alan: Because that wasn't what the article was about.
Anssi: But the air is full of nitrogen. Your article is hogwash:
Alan:Here, I will post it for you again. The sky is blue.
Anssi: Then why is it pale near the horizon. That's not as blue.
Alan: So you admit it's blue? It's more pale at the horizion because to reach you, the scattered blue light must pass through more air. Some of it gets scattered away again in other directions. Less blue light reaches your eyes. The color of the sky near the horizon appears paler or white.
Anssi: But no peers have ever reviewed your article.
....

Ha, that's the best :)

Anssi tried to use this study in a debate with me recently. What resulted is a guaranteed informative & entertaining read. Starts on post #510:

http://forum.bodybuilding.com/showthread.php?t=747976&page=17

Heh- I was waiting for you to respond on that one. :D

I love my fasted a.m. cardio.

My avatar and pics @ the location www.chrisjanusz.com are the result of daily a.m. cardio and a very sound/impeccable dietary approach. (My SGX Program of course!) :tucool:

~SC~

Swole and anyone who does cardio twice a day. Do you do the second session after lifting or another time in between or after the lifting session? Also, if doing cardio after lifting, would you recommend drinking a PWO during cardio or after lifting and cardio?

I've been doing cardio like this for over a year now. More often than not, I have a shake w/flax oil around 3:00pm and I'm on the treadmill around 5:30pm. Avoid carbs for about 60-90 minutes after cardio and you're gold. The fat just melts off... the muscle stays.

-R

Are you lifting the same day you do two cardio sessions? If so, what would the nutritional schedule be for this situation?

Those who swear by LISS fasted cardio in the mornings... have you actually tried MISS fasted cardio ?

Holy bump Batman!

Those who swear by LISS fasted cardio in the mornings... have you actually tried MISS fasted cardio ?

Probably a dumb inquiry on my part being that I believe that the above is meant to be a joke but I have to ask because 1% of me really wants to make sure for some reason. (humor is to use "miss" as a term who has one never doing fasted cardio, thus "missing" it on a consistent basis)

However, if MISS is a form of cardio and is not a joke but is an actual
activity that is and/or can be carried out for purposes of fitness, can you
reply with the acronym disseminated and how the activity is preformed?

Everyone is probably thinking, "come on ~SC~/Chris, obviously it's meant to be funny, duh!" :lol:

Thanks! :)
~SC~

Probably a dumb inquiry on my part being that I believe that the above is meant to be a joke but I have to ask because 1% of me really wants to make sure for some reason. (humor is to use "miss" as a term who has one never doing fasted cardio, thus "missing" it on a consistent basis)

However, if MISS is a form of cardio and is not a joke but is an actual
activity that is and/or can be carried out for purposes of fitness.

Thanks! :)
~SC~

haha, "one who misses cardio"

i'm just going to throw in that i will be giving this am fasted cardio a go after reading this thread. i read one a while back that turned me off from it, but i'm liking how this sounds after reading this one. even if it just gets me going earlier and feeling more awake in the morning, sounds good to me ha

Probably a dumb inquiry on my part being that I believe that the above is meant to be a joke but I have to ask because 1% of me really wants to make sure for some reason. (humor is to use "miss" as a term who has one never doing fasted cardio, thus "missing" it on a consistent basis)

However, if MISS is a form of cardio and is not a joke but is an actual
activity that is and/or can be carried out for purposes of fitness, can you
reply with the acronym disseminated and how the activity is preformed?

Everyone is probably thinking, "come on ~SC~/Chris, obviously it's meant to be funny, duh!" :lol:

Thanks! :)
~SC~

I think he means Medium Intensity Steady State, not positive. Something like running for 30 minutes at a medium HR :blank:

Actually, I'd never seen the term before, but when someone linked to a bb.com thread I saw it there.

It's not hard to figure out, either. Low > Medium > High
I perform fasted cardio at 80% for 45 minutes. That's not considered LISS. Can you say LISS is more effective than what I do?

As Cosgrove pointed out awhile back:- if you have to take something before you do your fasted cardio (bcaa's or straight pro powder in water) then it isn't "fasted" is it.......

You call 3 hours a "fast"?....e.g. "I'll do my cardio 3 hours after my last carb intake and 3 hours after dinner".

Don't make me laugh....

I can see 12 hours or more :- e.g.:- 6p.m. until 8 a.m. the next day, being categorized as a "mini" fast.....

But 3 hours between meals?.....get real...

Didn't somebody come up with the term "Steady State High Intensity Training" here a couple of years ago? SSHIT? :D

As Cosgrove pointed out awhile back:- if you have to take something before you do your fasted cardio (bcaa's or straight pro powder in water) then it isn't "fasted" is it.......

You call 3 hours a "fast"?....e.g. "I'll do my cardio 3 hours after my last carb intake and 3 hours after dinner".

Don't make me laugh....

I can see 12 hours or more :- e.g.:- 6p.m. until 8 a.m. the next day, being categorized as a "mini" fast.....

But 3 hours between meals?.....get real...

Well, obviously it's not fasted, but I call my morning cardio 'fasted'.