overdoing cardio training

bigslick · 07-04-2005, 12:52 AM

i am doing about 45 min of cardio in the morning, usually 25 min of jogging and 20 mins of speed walking on an incline, before eating breakfast daily. i am trying to loose bodyfat. however, i do not want to lose muscle mass either. in fact i want to build muscle mass. am i overdoing the cardio in the morning. what would you guys recommend for number of minutes of cardio and what type of training (eg. interval training, jogging, speed walking on incline, treadmill) etc.

rianevans · 07-04-2005, 01:03 AM

If would eat before doing cardio, but at least have a scoop of whey and 10g of glutamine before. Eat afterwards as well. Exercise on an empty system can be very catabolic.

**fahad** · 07-04-2005, 03:25 AM

Quote:

Originally Posted by rianevans

If would eat before doing cardio, but at least have a scoop of whey and 10g of glutamine before. Eat afterwards as well. Exercise on an empty system can be very catabolic.

agree

jumk · 07-04-2005, 04:58 AM

IF you do your cardio first thing in the AM you dont ned to eat to preserve muscle, your hormone levels are still high and will guard against it- If you do it at night do about 15 g whey before.

rianevans · 07-04-2005, 05:44 AM

The stress hormone cortisol is going to be very high. You are already catabolic after an all night fast without exercising, the cardio just makes it worse.

Q80_MuscleHed · 07-04-2005, 05:55 AM

Quote:

Originally Posted by rianevans

The stress hormone cortisol is going to be very high. You are already catabolic after an all night fast without exercising, the cardio just makes it worse.

that's right .. and the only way to beat or inhibit cortisol is to have some complex carbs to recovery your glycogen

rianevans · 07-04-2005, 06:04 AM

Which is why I was suggesting the glutamine. It is only in theory, and I am no scientist (that is for sure), but some research has shown that glutamine can replenish glycogen stores. So, you could have some whey to give your body some amino acids (so your body wouldn't tap into your muscle during the cardio) and a hefty dose of glutamine. The insulin response from just protein should be pretty low, thus making it easier to tap into your fat stores during cardio. Maybe.

Not the best option, but far better than exercising after a multi-hour fast.

Q80_MuscleHed · 07-04-2005, 02:13 PM

but i'm still wondering how can a 5 or 10 grams of glutamine has to replenish the glycogen level ?

Ironslave · 07-04-2005, 02:53 PM

Quote:

Originally Posted by jumk

IF you do your cardio first thing in the AM you dont ned to eat to preserve muscle, your hormone levels are still high and will guard against it- If you do it at night do about 15 g whey before.

Best cardio for cutting?

bigslick · 07-05-2005, 01:19 AM

hdogg,

thanks for your info and the link. so from what i gather you recommend that if i am going to do cardio in the am i should eat breakfast wait 2 hours then do the cardio. And you would recommend doing low to moderate intensity for about 40 min 4-5 times weekly to cut and maintain my muscle mass. what about taking a protein shake instead of eating breakfast before the cardio, and if so how long after taking it should i wait before the cardio. you seem to have a lot of knowledge in fitness and nutrition. do you work in the field? what qualifications do you have?

i also read the article on the study of cortisol. thanks for the reference.

**fahad** · 07-05-2005, 03:05 AM

i think a protein shake should b fine with coffe with no carbs...wait an hour and then do some good ol walkin on the tredmill...

**fahad** · 07-05-2005, 03:09 AM

for fat loss i think u have to do 220-your age then multiply by 0.7......then the answer should b your heart rate per min. if for eg. like the final answer is 100 then 100 beats per minut this should b the fat burning zone.....but ask hdogg he nos better...

Ironslave · 07-05-2005, 07:57 AM

Quote:

Originally Posted by bigslick

hdogg,

thanks for your info and the link. so from what i gather you recommend that if i am going to do cardio in the am i should eat breakfast wait 2 hours then do the cardio. And you would recommend doing low to moderate intensity for about 40 min 4-5 times weekly to cut and maintain my muscle mass. what about taking a protein shake instead of eating breakfast before the cardio, and if so how long after taking it should i wait before the cardio. you seem to have a lot of knowledge in fitness and nutrition. do you work in the field? what qualifications do you have?

i also read the article on the study of cortisol. thanks for the reference.

A protein shake is alright, but not ideal. Basically with this, your body will use those proteins to target as a source of fuel during cardio. If you have some low GI carbs (ie oatmeal) this will replenish glycogen, cease cortisol production, minimally alter insulin concentrations, and will allow the proteins you ingest to be used for repair.