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Cardio The best form of cardio is almost as debated as what is the best form of weight training. Should you do cardio on an empty stomach? How long should you do cardio for? At what intensity? There are so many variables in is not funny. I will hope to answer some of these questions for you. Question 1. What form should my cardio take? Firstly, I must state I will be mainly concerned with two forms, high intensity intervals (HII) and low intensity, long duration cardio (LILDC). Studies have shown females respond better to HII while men respond better to LILDC, which could explain why females are so successful in the Body for Life challenge. To see an example of HII check out my previous article on Better cardio: 20 mins to a leaner you. LILDC is simply riding an exercise bike or treadmill for 30-45 mins. Question 2. Should I do cardio before breakfast? Short answer yes, long answer you bet. There is some concern however if you do cardio first thing you are likely to burn more muscle than fat. But that is not necessarily the case. here are the positives of cardio first thing. You are in a fasted state, glycogen levels are low therefore you will burn more fat. Because you haven't eaten insulin levels are low, insulin interferes with the mobilization and burning of fat. If you eat before cardio you simply will burn what you just ate, not fat. It releases endorphins making you fell good for the rest of the day. The list goes on. But as I said there is a concern for muscle loss. If you are really paranoid have a protein-only meal 30 mins before your cardio but no fat or carbs. Losing muscle due to early morning cardio is simply a result of a bad diet overall and can be avoided if your protein intake is high. Question 3. Should I do cardio before or after weights? Neither. I personally prefer to do cardio on my days off from the gym. This is how I would set up a training schedule. Mon: Weights Tues: Cardio Wed: Weights Thurs: Cardio Fri: Weights Sat: Cardio Sun: Rest Question 4. Is there any secret that will give me more 'bang for my cardio buck'? Secret, no. Tips, yes. 1. Do cardio where your body weight comes into play. Walking etc. 2 reasons firstly it is load bearing and is good for the bones whereas swimming and cycling are not, also you will burn more calories. A 200lb person will burn more calories while walking than a 150lb person, however they would burn the same if the both rode a stationary bike. 2. Do your cardio on a treadmill on a incline. The treadmills I have used go up to 15 degrees so I set it to 15 degrees. A 200lb person walking on a flat treadmill will only burn 4-6 calories per minute but walking at 15 degrees they will burn 20 calories per min. It roughly is 3-4 times as many calories. Question 5. How long should I go for? HII anywhere from 20-30 mins. LILDC I suggest 30-45 mins. If you are really paranoid and you trained before breakfast maybe add 10 mins before dinner but no more. Show-Tech™ is a stand alone leading cell volumization supplement which utilizes the absolute purest strains of TT (Tribulus) extracts for the sensible choice among bodybuilders (men and women) from the beginner to the professional circuit. Show-Tech™ is used by many bodybuilders for the ultimate in pre-contest definition and cut. Our pure blend of "sapinas" extract has the highest potency among all brands of Tribulus and when combines with a healthy diet and popular weightlifting routine will help maintain the highest levels of mass and muscle definition. Muscle growth is guaranteed as always!  For ADVANCED MUSCLE GROWTH Click Here! ------------------------------------------------------------------------------ COME INSIDE SHOW-TECH™ FOR LOADS OF FREE WEIGHTLIFTING TIPS + ARTICLES, BODYBUILDING ADVICE + ARTICLES, THE LATEST IN HEALTH AND FITNESS CALCULATORS, BODYBUILDING MYTHS, FREE CONTEST WIN $500 CASH, (Check Your Max 1-Rep Press, Protein O-Meter, heart rate, calorie burn meter, body mass meter, ideal weight, meatbo-meter, perfect body o'meter, biorhythm check, hypertension meter and more), "GET RIPPED" DIETS, FREE WORKOUT ROUTINE, BODYBUILDER PRO ARCHIVES, STEROID INFORMATION., "COOL+FREE" HARD TO FIND GAMES ONLINE, AND SO MUCH MORE! ------------------------------------------------------------------------------ |
