I got a question.....

[ono]

If you're doing cardio on an empty stomach i would advise doing low intensity for somewhere in the region of 30 mins. Anything other than low intensity will lead to muscle loss (a lot). By low intensity i mean walking (quite a fast pace).

Light dumbells and more reps is certainly not the way to get your arms 'lean.' Being lean is a result of low body fat. The above statement is a complete myth. You cannot spot reduce on a certain body part by constantly working it. Nor will you grow muscle or give your arms a leaner definition. Nothing will ever happen, other than you'l get good at it....which is erm... great . It's very pointless and it's a myth i actually believed when i first started training.

Also a chin up bar will not help you get rid of body fat. It's impossible unless you did 1,000,000 chin ups a day...which i doubt you have time for. It basically primarily works the lats (lower and upper) and secondarily it works the biceps.

Plz dont simply train your abs as much as you can. They are exactly the same as every muscle group in the body. They need time to recover.

Listen a 6pac is basically the result of very low bodyfat. No matter how many fancy ab crunches you do, nobody will ever be able to see your abs until your bodyfat is around 10% (to see upper abs) and around 8% to see lower.

[ICB]

If you're doing cardio on an empty stomach i would advise doing low intensity for somewhere in the region of 30 mins. Anything other than low intensity will lead to muscle loss (a lot). By low intensity i mean walking (quite a fast pace).

Light dumbells and more reps is certainly not the way to get your arms 'lean.' Being lean is a result of low body fat. The above statement is a complete myth. You cannot spot reduce on a certain body part by constantly working it. Nor will you grow muscle or give your arms a leaner definition. Nothing will ever happen, other than you'l get good at it....which is erm... great . It's very pointless and it's a myth i actually believed when i first started training.

Also a chin up bar will not help you get rid of body fat. It's impossible unless you did 1,000,000 chin ups a day...which i doubt you have time for. It basically primarily works the lats (lower and upper) and secondarily it works the biceps.

Plz dont simply train your abs as much as you can. They are exactly the same as every muscle group in the body. They need time to recover.

Listen a 6pac is basically the result of very low bodyfat. No matter how many fancy ab crunches you do, nobody will ever be able to see your abs until your bodyfat is around 10% (to see upper abs) and around 8% to see lower.

I never said Light Dumbbells will magically get him leaner arms, all i said was that will help him to get leaner arms by doing less weight with more reps. Mixed in with his Cardio i learnt along time ago about the spot reducing in one spot doesn't get rid of fat. You have to do Cardio to get rid of fat all over your body but he already knows he has to do Cardio i was just giving him a few tips.

Chin ups do indeed help get rid of overall body fat because its compound movement you aren't working on one specific body part like you would be if you done dumbbells or etc. And why shouldn't he train his abs as much as he can ?? i didn't mean 7 days a week but 4 or 5 days a week is fine. Your Abs don't need as much time to recover as say your arms or etc, so you can work your abs easily about 4 or 5 times a week.

[ono]

If you're doing cardio on an empty stomach i would advise doing low intensity for somewhere in the region of 30 mins. Anything other than low intensity will lead to muscle loss (a lot). By low intensity i mean walking (quite a fast pace).

Light dumbells and more reps is certainly not the way to get your arms 'lean.' Being lean is a result of low body fat. The above statement is a complete myth. You cannot spot reduce on a certain body part by constantly working it. Nor will you grow muscle or give your arms a leaner definition. Nothing will ever happen, other than you'l get good at it....which is erm... great . It's very pointless and it's a myth i actually believed when i first started training.

Also a chin up bar will not help you get rid of body fat. It's impossible unless you did 1,000,000 chin ups a day...which i doubt you have time for. It basically primarily works the lats (lower and upper) and secondarily it works the biceps.

Plz dont simply train your abs as much as you can. They are exactly the same as every muscle group in the body. They need time to recover.

Listen a 6pac is basically the result of very low bodyfat. No matter how many fancy ab crunches you do, nobody will ever be able to see your abs until your bodyfat is around 10% (to see upper abs) and around 8% to see lower.

I never said Light Dumbbells will magically get him leaner arms, all i said was that will help him to get leaner arms by doing less weight with more reps. Mixed in with his Cardio i learnt along time ago about the spot reducing in one spot doesn't get rid of fat. You have to do Cardio to get rid of fat all over your body but he already knows he has to do Cardio i was just giving him a few tips.

Chin ups do indeed help get rid of overall body fat because its compound movement you aren't working on one specific body part like you would be if you done dumbbells or etc. And why shouldn't he train his abs as much as he can ?? i didn't mean 7 days a week but 4 or 5 days a week is fine. Your Abs don't need as much time to recover as say your arms or etc, so you can work your abs easily about 4 or 5 times a week.

The cardio will make him look leaner. High rep/low weight has nothing to do with it.

Compund movements build muscle mass as they require you to recruit the most muscle fibers. They are not really effective for fat loss as your body doesn't expend anywhere near the amount of calories it would do from a hard cardio session. Even if you trained HIT (which would be very difficult using solely compound movements) it would still be very tough to lose body fat using compund movements.

As for your abs, they need as much time to recover as the rest of your body does. They actually need longer than your biceps do, to recover from a heavy session.

[Sharla]

If you're doing cardio on an empty stomach i would advise doing low intensity for somewhere in the region of 30 mins. Anything other than low intensity will lead to muscle loss (a lot). By low intensity i mean walking (quite a fast pace).

I'm not sure I agree with this. High intesity exercise like sprints will increase muscle mass in your legs. What is low intensity will depend on how fit you are so it doesn't have to mean walking.

I also would say that while I don't usually have a problem eating small amounts before an intense workout most people will have issues if they eat within an hour immediately before a hard workout. I wouldn't say that exercising hard on an empty stomach is bad as long as you don't feel drained. I would often leave breakfast until after my harder morning workouts if I do it early enough - say 5 or 6 am.

[Youngblood]

If you're doing cardio on an empty stomach i would advise doing low intensity for somewhere in the region of 30 mins. Anything other than low intensity will lead to muscle loss (a lot). By low intensity i mean walking (quite a fast pace).

I'm not sure I agree with this. High intesity exercise like sprints will increase muscle mass in your legs. What is low intensity will depend on how fit you are so it doesn't have to mean walking.

I also would say that while I don't usually have a problem eating small amounts before an intense workout most people will have issues if they eat within an hour immediately before a hard workout. I wouldn't say that exercising hard on an empty stomach is bad as long as you don't feel drained. I would often leave breakfast until after my harder morning workouts if I do it early enough - say 5 or 6 am.

I run soon as I get up. New routine is wake, eat a banana, wash face, few rounds of skipping, then off to do tabatas. Few rounds of skipping after. Then whey protein and L-glutamine shake right after and then some breakfast within 1/2 hr.

Shower and I feel great and ready for the day. No aches or pains, and lots of energy.

[ono]

If you're doing cardio on an empty stomach i would advise doing low intensity for somewhere in the region of 30 mins. Anything other than low intensity will lead to muscle loss (a lot). By low intensity i mean walking (quite a fast pace).

I'm not sure I agree with this. High intesity exercise like sprints will increase muscle mass in your legs. What is low intensity will depend on how fit you are so it doesn't have to mean walking.

I also would say that while I don't usually have a problem eating small amounts before an intense workout most people will have issues if they eat within an hour immediately before a hard workout. I wouldn't say that exercising hard on an empty stomach is bad as long as you don't feel drained. I would often leave breakfast until after my harder morning workouts if I do it early enough - say 5 or 6 am.

Hig intensity training on an empty stomach will result in a loss of muscle mass.

Exercising like this on a empty stomach is the last thing you want to do if you want to build muscle.

Suppose it all depends on what your goals are.

[Sharla]

If you're doing cardio on an empty stomach i would advise doing low intensity for somewhere in the region of 30 mins. Anything other than low intensity will lead to muscle loss (a lot). By low intensity i mean walking (quite a fast pace).

I'm not sure I agree with this. High intesity exercise like sprints will increase muscle mass in your legs. What is low intensity will depend on how fit you are so it doesn't have to mean walking.

I also would say that while I don't usually have a problem eating small amounts before an intense workout most people will have issues if they eat within an hour immediately before a hard workout. I wouldn't say that exercising hard on an empty stomach is bad as long as you don't feel drained. I would often leave breakfast until after my harder morning workouts if I do it early enough - say 5 or 6 am.

Hig intensity training on an empty stomach will result in a loss of muscle mass.

Exercising like this on a empty stomach is the last thing you want to do if you want to build muscle.

Suppose it all depends on what your goals are.

Nope! This is so wrong get your facts straight! Something sitting in your stomach is not yet available to your muscles. It takes energy to digest food. You need to digest it before you can use it. If you train too intensely too quickly after eating you'll just want to throw up because your body will find ti too hard to train intensely and use energy to digest your food at the same time.

You can train while ingesting very high GI, small amounts like energy gels which are pretty much pure glucose but thse things are usually reserved for endurance events like marathons, long triathlons etc where you're likely to compete for durations longer than 2 hours and use all of your glycogen reserves.

Glucose will help fuel long (relatively low intensity) endurance events but what you need to stop loosing muscle mass is protein and carbohydrates AFTER training. when your muscles need to repair - often i think they recommend something 20 mins after a session.

[Dizaster]

There is just a tonne of good stuff in this thread...

I just moved out recently and have been out of the habit of exercising for quite a while..

I've got 2 sets of dumbells and a small exercise bench so I can vary my exercises... I had a big chin-up/dip station at my old house but havn't moved it to the new house yet as I don't have any room for it..
The crown jewel of my equipment is a super expensive exercise bike like the ones they have in gyms.. Fully programmable with slopes etc... It can even save your workout and you can race against yourself next time... I enjoy using that while watching a movie or television.. I think it helps HUGELY to find a way of enjoying your exercise... As much as possible anyway, while your still pushing yourself...
I also had a punching bag, speed bag & double ended bag in my old garage, but again I don't really have anywhere to put these in the new house which is really sad..


I'm looking at getting one of those stands that Mick bought... I know it doesn't allow much freedom of movement around the bag, but i'm not going to be competing so i'm willing to accept that downfall of not having the free movement.. I can still work myself hard, as boxing is the one exercise/fitness thing that I genuinally look forward to....


Anyway Mick, anytime i'm looking at getting back into my exercise, I visit my 2 favourite websites on the subject... I've posted these about 15 times on Saddo's over the years, but it's because they are so inspirational and have good info.... The same guy runs them both, and he actually sells the program, but the website alone has enough great info to get you started and actually enough info to really get you good results....
Sometime when I have the money though I think i'll grab one of his programs... But check the websites out anyway and bookmark them to come back too.



How to gain muscle weight and build muscle mass fast!

! Fat loss - Weight loss diet tips, programs and pills.


Good Luck!

[ono]

I'm not sure I agree with this. High intesity exercise like sprints will increase muscle mass in your legs. What is low intensity will depend on how fit you are so it doesn't have to mean walking.

I also would say that while I don't usually have a problem eating small amounts before an intense workout most people will have issues if they eat within an hour immediately before a hard workout. I wouldn't say that exercising hard on an empty stomach is bad as long as you don't feel drained. I would often leave breakfast until after my harder morning workouts if I do it early enough - say 5 or 6 am.

Hig intensity training on an empty stomach will result in a loss of muscle mass.

Exercising like this on a empty stomach is the last thing you want to do if you want to build muscle.

Suppose it all depends on what your goals are.

Nope! This is so wrong get your facts straight! Something sitting in your stomach is not yet available to your muscles. It takes energy to digest food. You need to digest it before you can use it. If you train too intensely too quickly after eating you'll just want to throw up because your body will find ti too hard to train intensely and use energy to digest your food at the same time.

You can train while ingesting very high GI, small amounts like energy gels which are pretty much pure glucose but thse things are usually reserved for endurance events like marathons, long triathlons etc where you're likely to compete for durations longer than 2 hours and use all of your glycogen reserves.

Glucose will help fuel long (relatively low intensity) endurance events but what you need to stop loosing muscle mass is protein and carbohydrates AFTER training. when your muscles need to repair - often i think they recommend something 20 mins after a session.

I have got my facts straight. Your missing my point completely. If you are using energy gels then you are not training on an empty stomach! You are using glucose.

I was simply saying, that training like that on an EMPTY STOMACH will lead to muscle loss.

[Sharla]

You don't usually use energy gels for most workouts - it's more for long workouts / races. Sometimes you will use it pre-bout for a boost but definately not for normal training and it will NOT cause muscle mass loss to train at a high intensity on an empty stomach.

You are more likely to have trouble training at a high intensity at all with normal meal in your stomach. Eating to refuel AFTER a hard workout however is important.

[ono]

You don't usually use energy gels for most workouts - it's more for long workouts / races. Sometimes you will use it pre-bout for a boost but definately not for normal training and it will NOT cause muscle mass loss to train at a high intensity on an empty stomach.

You are more likely to have trouble training at a high intensity at all with normal meal in your stomach. Eating to refuel AFTER a hard workout however is important.

Sharla i think we both have different ideas as to what constitutes an empty stomach.

By empty stomach i mean first thing on a morning before breakfast, training in a catabolic state where you haven't eaten for 8-10 hours.

When you wake up your body is in its most catabolic state. Cortisol levels in your body are as high as they would be directly after pro-longed intense exercise. It wouldn't be good to train intensely in this state. It would be very catabolic. Breaking down muscle tissue, while your stress hormone (cortisol) is at it's highest is a very very bad idea.

Training 2 hours after a meal is perfectly fine so long as you've adequetly digested the food.

This happens mainly in the small intestine. Starch is processed by amylase(an enzyme) which converts it to sucrose and maltose

Maltose and Sucrose then get absorbed into the lining of the cells in the intestine where they are converted into Glucose.

The pancreas then releases insulin to basically convert it into glycogen. Once this as happened, you're good to go.

I think we had different ideas of what an empty stomach is.