Fatsed Cardio vs PWO Cardio - thinking of changing routine to maximize lifts

[M302_Imola]

I do 45 minutes everytime I do cardio, and it is perfect I agree.

Why would anybody do fasted cardio I have no idea...If you're not on cycle while doing fasted cardio you'll lose muscle mass. period. there is no argument here.

Wow, don't know what to say here other than you're just plain wrong...to many variables to factor in here so you're closed minded thought process foolish to say the least. Have you tried fasted cardio? Did you lose muscle? If you did, you did something wrong.

If you want to do HIIT after workout I would suggest no more than 20 mins MAX! Otherwise you will likely be burning muscle. For optimum results switch it up.. 15-20 mins HIIT for a week PWO. Then 30-45 mins steady state fat burning range for a week. Fasted cardio is a great way to go also as long as you stay at fat burning range or slightly above and don't exceed 30-45 mins. Always do LISS cardio when glycogen levels are depleted for best results. ie PWO or first thing in the morning.

I agree with you here but needed to edit (see bold) one thing in your post.

I was doing fasted cardio for a long time. I'm starting to think more along the lines of what austinite says. It doesn't matter when you do it, or if it's fasted or not. It's about how many calories you take in, vs. what you burn off each day, period.
The last 6 months I've been doing 30 min interval cardio, PWO. I'm on cycle now and seem to be leaning up even while adding mass.

When doing LISS cardio it most certainly does matter when you perform it, if fatloss (while sparring muscle tissue) is the main goal. You're body needs to be glycogen depleted to receive the maximum benefit (fatloss). Look at it this way, time is money...so why would you waste your time performing LISS when glycogen levels are full or partially full? If you're like me you never have enough time in the day so this is a simple decision for me.

[oatmeal69]

When doing LISS cardio it most certainly does matter when you perform it, if fatloss (while sparring muscle tissue) is the main goal. You're body needs to be glycogen depleted to receive the maximum benefit (fatloss). Look at it this way, time is money...so why would you waste your time performing LISS when glycogen levels are full or partially full? If you're like me you never have enough time in the day so this is a simple decision for me.

Well, by that token, would you say that glycogen levels are depleted PWO? Or do you think there's more bang for buck after sleeping 8 hours, etc.?

[Live for the PUMP]

Well, by that token, would you say that glycogen levels are depleted PWO? Or do you think there's more bang for buck after sleeping 8 hours, etc.?

Glycogen levels get depleted after a workout. How much depends on intensity and duration. None the less they are depleted to a point where cardio is MUCH more beneficial. The reason is because now your body must rely on adipose tissue (fat) for its energy. Thus burning fat. Yes the morning is the most beneficial time to do cardio. Your body will burn 300% more fat this way. Why burn off food that you ate when you can burn off stored fat in your body?? No-brainer to me.

[oatmeal69]

Glycogen levels get depleted after a workout. How much depends on intensity and duration. None the less they are depleted to a point where cardio is MUCH more beneficial. The reason is because now your body must rely on adipose tissue (fat) for its energy. Thus burning fat. Yes the morning is the most beneficial time to do cardio. Your body will burn 300% more fat this way. Why burn off food that you ate when you can burn off stored fat in your body?? No-brainer to me.

I hear you, everything you say makes sense. I've found though as a skinny-fat lil' runt, I can only diet/cardio so much before my genes take over an cause me to lose muscle and keep fat. I've been talking with GBrice about it a lot lately, I'm starting to think that for guys like me, we just have to keep eating and make up for it with lots of cardio. - Keep the furnace stoked and burning white-hot. Otherwise we get into the catabolic state much more easily than others.
P.S., great arms/shoulders man, I hope to have half of that someday!

[Live for the PUMP]

I hear you, everything you say makes sense. I've found though as a skinny-fat lil' runt, I can only diet/cardio so much before my genes take over an cause me to lose muscle and keep fat. I've been talking with GBrice about it a lot lately, I'm starting to think that for guys like me, we just have to keep eating and make up for it with lots of cardio. - Keep the furnace stoked and burning white-hot. Otherwise we get into the catabolic state much more easily than others.
P.S., great arms/shoulders man, I hope to have half of that someday!

Your right body type does play a big role. In your circumstance I don't know that I would even do much cardio. Or like you said keep fuel in the tank when you do it. That's good your talking to GBrice. That guy knows his stuff so pick his brain. Thanks for the compliment bro!

[baseline_9]

Glycogen levels get depleted after a workout. How much depends on intensity and duration. None the less they are depleted to a point where cardio is MUCH more beneficial. The reason is because now your body must rely on adipose tissue (fat) for its energy. Thus burning fat. Yes the morning is the most beneficial time to do cardio. Your body will burn 300% more fat this way. Why burn off food that you ate when you can burn off stored fat in your body?? No-brainer to me.

Yet another case of missing the bigger picture.....

To many false statements and assumptions in this reply to even begin.....


I reccomended you research metabolism as a whole rather than just the acute effects of a cardio session that is burning fatty acids....

[Live for the PUMP]

Yet another case of missing the bigger picture.....

To many false statements and assumptions in this reply to even begin.....


I reccomended you research metabolism as a whole rather than just the acute effects of a cardio session that is burning fatty acids....

I'm not sure what you don't agree with here...?? These are not my opinions. These are facts based on personal training books.

[baseline_9]

Glycogen levels get depleted after a workout yes, slightly.... How much depends on intensity and durationYep.... None the less they are depleted to a point where cardio is MUCH more beneficial Really? Based on what? And what do you mean by 'much more beneficial'.... I could argue that cardio performance will be impaired thus reducing overall caloric output which will in turn yield less weight loss.... The reason is because now your body must rely on adipose tissue (fat) for its energyThe body relies primarily on fatty acids as substrate for low intensity cardio anyway..... Thus burning fat. Yes the morning is the most beneficial time to do cardioBig statement here..... Kind of a black and white statement.... Beneficial for what? Based on what? . Your body will burn 300% more fat this way 300%.... Now that sounds like a nice round convincing number..... Does this take into account metabolism as a whole and the overall daily trends as far as fat loss is concerned.... No it doesn't...... Why burn off food that you ate when you can burn off stored fat in your body??Burning Glycogen and or free glucose as a substrate would indicate a higher intensity of cardio.... Which would cause a larger energy burn.... And the overall effects will create a greater energy deficit which in turn will result in greater overall Bodyfat loss.... No-brainer to me.

I'm not sure what you don't agree with here...?? These are not my opinions. These are facts based on personal training books.

My problem is that we can't make black and white statements.... There are too many variables to take into consideration to simply say that one thing is best......

Out of interest what books? And are these facts backed on relevant studies (ie. ones that look into long term trends rather than acute results)....

[Live for the PUMP]

My problem is that we can't make black and white statements.... There are too many variables to take into consideration to simply say that one thing is best......

Out of interest what books? And are these facts backed on relevant studies (ie. ones that look into long term trends rather than acute results)....

Ok. I respect your position here as a vet. No doubt you are highly knowledgeable. I am not going to tell you that you are wrong. I will say that every sentence I posted I believe to be true to 100%. My knowledge is based off of over 12 yrs training, trial and error, experience, and a stack of books to say the least.

I am not saying you don't have an argument or you are wrong. There is lots of contradicting publications out there. I live, eat, breath, and teach the information I provide and it works for me and the people I help just as I expect it too.

When I do cardio fasted first thing in the morning my glycogen levels are depleted (stored carbohydrates). Therefore my body will go straight to its fat stores for energy, thus burning fat. The only other time my glycogen stores are depleted is right after a workout. Therefore when I do cardio as soon as I get my heart rate at the target zone I am burning stored fat vs. burning carbs i ate. Why you ask? Sorry brother but I am no science major. I know this and it works for me is all I can say. Do you need to be cautious not to burn muscle? Absolutely! Fasted cardio in the morning I wouldn't do over 30 minutes and I would stay in fat burning zone (NOT CARDIO zone) After workout I would say 45 mins at an absolute max again in fat burning zone. Personally I wouldn't do over 30 mins. Also HIIT is good for a max of 15-20 mins.

You wanted to know the books I get my info from..
-American Counsel of Exercise (ACE)
-It is a stack of various personal training books
-The Body Sculpting Bible for Men (by James Villepigue and Hugo Rivera)
-Also where I got the 300% factor

respect bro