Cardio on empty stomach - question

[Mr.Evil]

I'm trying to lose some body fat by doing 50 mins of cardio in the mornings before eating, right after waking, and after taking 3 Rip Fuel Extreme caps. (about 30 mg ephedrine).

I keep my heart rate around 133 / min (+/- 5 bpms) for the entire time.

Im 28, and in good shape cardiovascularly, so thats what the Karvonen Formula says I should be at for max fat loss.

I was reading that if I go higher than that, lets say around 155 bpm, which is pretty easy for me to maintain for 30 to 40 mins, I would be in the Cardio Target Zone and not lose fat, but just exercise my cardio system.

If your doing the Cardio Target Zone in the morning on an empty stomach, it has to burn fat right? There shouldn't be any food on your stomach to burn so it has to take the energy from your fat stores, right?

I just wanted to figure out whats the best zone for me doing cardio in the morns on an empty stomach. I just want to get rid of an extra 25 pounds. Im also starting back to weight resistance again to help build some muscle to eat fat.

Im taking in maybe 1200 calories / day - probably 33% fat, 33% carbs, 33% protein. I weigh 242 pounds. Im using the Precor EFX 546 on course 3, intensity level 9. After 50 mins Im right over 700 calories. I should have a pretty decent calorie deficit by the end of the day.

any advice?

 

[ZZuluZ]

If your heartbeat is too high your body will use glycogen as energy instead of fat.

Stick to your target zone.

-Zulu

 

[luto199]

i'm sorry i dont get it, when i do the bike the "fat burn" is real low rpm, but i dont feel any exhaustion at all so i move my heart rate up. Then it says youve entered cardio zone. So how is lower rpm better for loosing weight???

 

[Mr.Evil]

According to what I've read, when your in Cardio Zone, your burning carbs only. As Zulu mentioned above, your burning glycogen. I guess I thought if you hadn't been eating any carbs, you wouldn't have any to burn, therefore resorting to fat regardless.

Oh well. I was @ 251 pounds a few days ago and am at 242 today. Guess the Fat Loss Zone cardio and dieting is working.

Im going back to the gym later to get some wieght resistance in. Try to get this gludious MAXimus down to some Buns of Steel!

 

[ZZuluZ]

I'm confused by the terminology.

If you're target heart rate zone [55-80% of your max heart rate] you're burning fat primarily. If you're above you're burning glycogen.

Whether or not you've eaten carbs is irrelevant.... you'll still use glycogen as you primarily fuel. And that's not optimal for muscle growth.

-Zulu

 

[Mr.Evil]

Using the calculation of MaxHeartRate = 220 - age, my Max Heart rate = 192.

With the this calculation, my target heart zone should be between 115 and 153.

Using the Karvonen formula, it shows my target heart zone being between 137 and 164. I imagine this is more accurate since its based on my resting heart rate which is around 55 bpm (+/- 2 bpm) in the morning.

So according to both of these calcs, as long as I don't get above 153, Im still in the Fat Loss Zone?

 

[ZZuluZ]

Yup.

-Zulu

 

[Mjollnir]

Actually, according to several expert sources, there is no 'zone' and there are manifold benefits to doing high-intensity aerobic exercise in terms of fat loss, due to the higher metalbolic rates over the course of a day (assuming that they're done in the a.m.)

Clarence bass, someone who knows a thing or two about fat loss, has some specific info on it here: http://www.cbass.com/FATBURN.HTM

He also has something to say about the rather specious idea of training on a completely empty stomach: http://www.cbass.com/Faq2.htm#Training

Experiment. Do what works for you.

I train at very high intensity for aerobics using a Concept II ergometer, and have noticed tremendous fat loss (especially w/interval training) and zero lean tissue loss.

 

[luto199]

A second group followed a high-intensity interval program. Seven students, also young and physically active, exercised five days per week using a training program similar to the Japanese speed skaters. After a 10-minute warm-up, the subjects did seven to eight sets of 20 seconds at 170% of V02max, with a 10 second rest between each bout. Pedaling speed was 90-rpm and sets were terminated when rpms dropped below 85. When subjects could complete more than 9 sets, exercise intensity was increased by 11 watts.

So is this what he's saying
1. warm up 10 min
2. do 20 second bouts (going how fast, how many rpm?)
3. take 10 second rest
repeat step 2 and 3, 9 times

 

[Vortexx]

Clarence Bass knows his shit (but somehow I always keep thinking that he is so bold and ripped because of winstrol )

Maybe some nice HIIT routine for strongman that would improve their breathing capacity for things like pulling a truck or where you have to put several heavy/awkward object onto oildrums in the shortest amount of time ?

using the 20 - 10 protocol intervals:

- 20 seconds: sled dragging sprint
- 10 seconds: run lower tempo without the sled
- repeat

or:
- 20 seconds: clean and press
- 10 seconds: jumping jacks

In some strongman challenges you will see that it's not always the one one with the most brutal power that wins an event, but he who has a good overall mix of power/technique/vo2 max

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