Cardio in morning on empty stomach

[solrosenberg]

I do my cardio at 8:30 am and don't take my morning protein shake utill I am done because everybody says you burn more stored fat this way. But, it seems like you will also be burning muscle if you wait this long before taking protein. Would taking a scoop of whey when I wake up the solution ? Or would if defeat the purpose of doing cardio on an empty stomach ?

confused

 

[jwo02]

I have heard that the whole doing fasted cardio thing is a myth. I do mine in the middle of the day. I just leave enough time between meals so I don't have to run on a full stomach and cramp up. Usually eat/drink a shake right after, too.

 

[solrosenberg]

I have heard that the whole doing fasted cardio thing is a myth. I do mine in the middle of the day. I just leave enough time between meals so I don't have to run on a full stomach and cramp up. Usually eat/drink a shake right after, too.

Bill Phillips ( former ceo of EAS and author of Body for life ) is a huge advocate for cardio in the AM on empty stomach. I think there is something to it, but are you also burning muscle ? So my question is, would taking 1-2 scoops of whey prior to cardio diminish the results ?

 

[ironwings]

It is an ongoing controversy. I like this article - it goes back and forth so many times it will make your head spin:

T-Nation.com | The Fasted Cardio Roundtable

 

[Faizakafez]

If you want to get shreeded do it on an empty stomach

I've spoken to melvin anthony at the show he won to qualify for the olympia . His trick is am cardio and stepmill at night

 

[DidiXterra]

Isn't that why bodybuilders only powerwalk in the morning?

Since running or any other exercise that is too hard on muscles, burns too much muscles...

 

[Olorin]

Who cares what 280 pound drugged to the eyelids bodybuilders think about cardio.

 

[ironwings]

Fact: cortisol elevates after you wake up in the morning and is a catabolic hormone since it breaks down tissue for energy. It promotes the breakdown of lipids from body fat, and proteins from muscle. The former is good the latter is bad - thus the contraversy.

If you are concerned about losing muscle you can simply have 1/2 - 1 scoop whey protein or 5g BCAA before your morning session. This will keep cortisol a tad elevated for fat loss while giving your body the nutrients it needs to avoid breaking down muscle.

The biggest thing is just to get the damn cardio in. Easy. Lastly, if you want to burn fat you have to up the intensity. Try intervals or tabatas. A good interval is 45 second boxing drills, 10 second jump squats, 45 second boxing drill, 10 second pushups, repeat for 20 - 30 minutes. (you can add any high intensity work here - jump rope etc.) A tabata is a 6 - 8 round interval going 20 seconds on 10 seconds off. The 20 seconds can be any high intensity work and if you are advanced the 10 second rest can be something like a plank.

To tickle your fancy - do your stroll in the AM (make sure it is at least 45 mintues) and do an interval or tabata after your lifting. You will burn fat and your muscle will be just fine. IMHO

 

[frizzy23]

It is an ongoing controversy. I like this article - it goes back and forth so many times it will make your head spin:

T-Nation.com | The Fasted Cardio Roundtable

These 2 articles are just awesome. As for cardio in the AM i completely do it and must Natty Pro do it as well. Just have some BCAA and your fat burner and make sure not to over do it. Remember you just woke up ur glycogen storage should be mostly depleted and your body is on FAT BURNING MODE keep it light and long duration and the fat will melt

 

[ExtraMile]

So if I understood that, the main thing is getting cardio in, any time of the day, but if you take some whey and fat burner then longer but lighter cardio is good in the morning, before breakfast, like running for a long distance but after weights, in the evening HIIT or sprint training is a better idea. Doing both is even better? Is that right?

And if so, what about if you run on the days you dont lift, should I do some long distance in the morning and HIIT in the evening? Which is more important aswell cuz I dont always have time for two runs a day...

 

[ironwings]

So if I understood that, the main thing is getting cardio in, any time of the day, but if you take some whey and fat burner then longer but lighter cardio is good in the morning, before breakfast, like running for a long distance but after weights, in the evening HIIT or sprint training is a better idea. Doing both is even better? Is that right?

And if so, what about if you run on the days you dont lift, should I do some long distance in the morning and HIIT in the evening? Which is more important aswell cuz I dont always have time for two runs a day...

HIIT/sprint training will burn up calories like nothing else. I would absolutely recommend taking in some nutrients before doing this (morning or night). For your longer steady state sessions I personally would not run (if trying to build muscle) - I would do some steady state cardio that keeps your heart rate in fat burning zone (like a treadmill climb at a moderate pace). If that is the case - honestly I think you are fine doing it on an empty stomach. Because the intensity is low your not burning muscle. Either way, taking in some whey or BCAA in the morning isn't going to diminish your results -if that makes your workouts more effective - go with it. Everyone catabolizes differently depending on your current muscle mass/body fat. If you understand your body well you will know pretty quickly if you are responding to whatever it is you chose to do.

 

[ExtraMile]

Well I dont have a treadmil so I cant do that, but your saying do HIIT/Sprint training morning and evening?

As for whey, if I dont have any you think muscle will be burned too? Cuz I want to hold on to as much muscle as possible but also loose some BF. I could do somthin like.


Wake up at 5.30 - Have gatorade
7.00 - Whey shake
Running at 7.30am
To stop/slow down catabolism?

Or should I just not have anything and run anwyay?

 

[ironwings]

Well I dont have a treadmil so I cant do that, but your saying do HIIT/Sprint training morning and evening?

As for whey, if I dont have any you think muscle will be burned too? Cuz I want to hold on to as much muscle as possible but also loose some BF. I could do somthin like.


Wake up at 5.30 - Have gatorade
7.00 - Whey shake
Running at 7.30am
To stop/slow down catabolism?

Or should I just not have anything and run anwyay?

Ah, I see...you aren't in a gym. Ok, got it.

Why Gatorade? That stuff has enough sugar in it for everyone on here. You could try G2 (has less sugar) if you must have that. Take the whey - if you have it. And, no, I don't think you will burn too much muscle if you don't. Just watch how your body responds to it. Do you have a way to measure your bodyfat % and lean muscle mass weight (a scale or caliper)? This is a sure way to tell if you are losing muscle during your weight loss. Just keep an eye on it. You are good to go - no worries.

 

[rediculus]

Iron has the right idea. The ideal reason behind AM cardio in my opinion is elevated metabolism through the day. Where as a PM cardio workout can effect your sleep patterns. So while you are working typing sitting eating sucking whatever your work entails..your burning more while your doing it. And that Post workout HUNGER is satiated because there's no guilt in eating at 9 am when your done working out...6 pm or 8 pm meal...needs to be more conservative in my opinion. Also I believe your GH Levels peak shortly after you exit rem sleep?

 

[desmond]

You don't have to have whey.

You could eat 50-100grams of tuna/salmon and then do the fasted cardio.

Whey is anyway more insulingenic than other proteins. If your concerned that the tuna will not be digesting by the time the HIIT begines, then take 1/2hr or 1hr before HIIT, or you could always snack on tuna if you have a tendency to wake up during the night about 4-5am.

Be aware HIIT WILL interfere with leg workouts if done 2x+ per week. Sprint intervals is for eg awesome cardio, but its certainly going to make your hamstrings sore next day.

Ah, I see...you aren't in a gym. Ok, got it.

Why Gatorade? That stuff has enough sugar in it for everyone on here. You could try G2 (has less sugar) if you must have that. Take the whey - if you have it. And, no, I don't think you will burn too much muscle if you don't. Just watch how your body responds to it. Do you have a way to measure your bodyfat % and lean muscle mass weight (a scale or caliper)? This is a sure way to tell if you are losing muscle during your weight loss. Just keep an eye on it. You are good to go - no worries.

 

[solrosenberg]

I have been doing 30 mins of stationary bike in the morning on empty stomach about 5 days per week and doing weights in the evening for 45 mins followed by 30 mins of stationay bike also 5-6 days per week. I have been doing this for 30 days and have definitely noticed my stomack has shrank. My body weight is down about 5 lbs. I have been eating great and keeping the protein high with very few carbs after 7 pm. I am just debating on taking a scoop of whey prior to morning cardio to make sure I am not catabalizing.

 

[frizzy23]

I have been doing 30 mins of stationary bike in the morning on empty stomach about 5 days per week and doing weights in the evening for 45 mins followed by 30 mins of stationay bike also 5-6 days per week. I have been doing this for 30 days and have definitely noticed my stomack has shrank. My body weight is down about 5 lbs. I have been eating great and keeping the protein high with very few carbs after 7 pm. I am just debating on taking a scoop of whey prior to morning cardio to make sure I am not catabalizing.

What exactly do you mean by catabalizing.....? Have you not eaten anything for 48 hours and are completely dehydrated? If not do not fear.. Just because your glycogen is lower then normal does not mean you will lose muscle

 

[solrosenberg]

What exactly do you mean by catabalizing.....? Have you not eaten anything for 48 hours and are completely dehydrated? If not do not fear.. Just because your glycogen is lower then normal does not mean you will lose muscle

I am going 12 hours without protein. 10 pm last meal, and after my morning cardio is 12 hours since my last protein source and this has me concerned.

 

[rediculus]

body won't start burning muscle that fast. And that is realistically only a fear if your on the extremely jacked side of things. Your still doing weight training so your body will continue to build tone and strengthen muscle. And bike is hardly intense enough to get your heart rate high enough to really have concerns. ~130ish PR should be your goal for fat loss I think

 

[frizzy23]

I cant give you an exact number on what you should be for burning fat i try my best to stay over 110-115 i try not to go over 120 in the morning on an empty stomach due to the fact that 120+ for me is very high and my body will started to convert muscle into glycogen for energy.Try 105-119 and see how it works for you.