NELSON and a.m cardio enthusiasts.. interesting read!

[DaMan]

Mods - is there a way to block posts by certain individuals so I don't see them? Thanks

Click on "profile" of that person, then "ignore".

Nelson - valid point on the "good post just because it has complicated words" people. However FS is not one of those people and has proved himself many, many, many, many times, and deserves more credibility than the people who "ooh" at big words. Look at AF for more.

 

[The_Eviscerator]

Ooh, give me a break. You understand that post?

I'd like to hear your take on it.

Do I sense a little condescension?


You see, I used cardio in my training and my clients for years. But higher volume, high rep weight training works better.

You may be correct, but the crux of the study is the importance of fasting and its role in accelerating fat loss. It appears that the study shows an increase in fat oxidation and a decrease in protein loss when accompanied by exercise in a fasted state. I may be wrong, but I assume the same results could be achieved by doing AM fasted high volume/high rep training.

I prefer to do my weight training with lower volume, and more weight. thus... I add cardio in the AM.

 

[The_Eviscerator]

Mods - is there a way to block posts by certain individuals so I don't see them? Thanks

Just go to your profile button and add whomevers name that offends you and you will never see any of their posts.

 

[Nelson Montana]

I wasn't accusing FS of that.

As I metioned to someone else, if you do low volume training with cardio, it isnt low volome. Cardio is still exercising. Use that time to do high rep, low rest training and your results will be much better. Guaranteed.

 

[The_Eviscerator]

I wasn't accusing FS of that.

As I metioned to someone else, if you do low volume training with cardio, it isnt low volome. Cardio is still exercising. Use that time to do high rep, low rest training and your results will be much better. Guaranteed.

This is actually an interesting concept. Assuming one does AM fasted cardio and a PM weight training work-out.
One could switch to an AM fasted morning 45 minute session of a full body routine with high reps and short intervals (30-40 seconds rest).

I actually hate plodding on the treadmill, so this idea does not seem that asinine. I would be worried about overtraining... so that could be an issue.

Have you used this exact method with your clients?

 

[Transporter]

Dear Nelson.
i got your book BLB-ing and its great man!
could u tell me how to eat when i wanna to cut!
what ratio do u recommend and what works the best?

and what type of diet are you following when u are dieting?

thx
your fan!

 

[Fukkenshredded]

You can readily see by searching that I have already pointed out that ALL exercise is cardio.

I agree with Nelson when he states that high rep lifting is the superior form of cardiovascular exercise. However, it must be done properly, number one, and number two, there is a greater risk of injury with this approach.

Specifically, the best exercise for this purpose is high rep squats, bar none. Windsprints are a similar type of exercise, and are VERY effective for burning fat.

An example of an am routine for getting lean would be as follows:

Stretch (I do it in the sauna).
Uphill walk on the treadmill for ten minutes, 4mph.
Windprints, 60 seconds each, at 12mph, rest two minutes, repeat, as many as you can do (five is tough).
100 reps of squats, light weight, any way you can get them.
(4X25, 3X33+1, 45,35,20, etc.)

And you're done. This is to be done, obviously, on an empty stomach and in the morning.

Feed throughout the day and then lift heavy at night for 30 min.

Nelson proposed the idea of resistance training as a form of cardio right on this board, I believe. I remember pointing this out myself not too long ago, maybe two months? I'm not platinum, so I can't do a thorough search.

Anyway, on the issue of resistance vs. non-resistance, I have to side with Nelson. He is absolutely correct.

That being said, there is a specific reason for including sprints, and that is to bring the body to its maximum exchange ratio and then beyond...

...this ultimately causes the body to produce more mitochondria in the muscle cell to adequately oxygenate the blood (and other reasons), and mitochondria are heat-producing cells. They are biologically active, and are the power house cells of the body. More mitochondria=more heat=less fat. This is why it is important to be in good cardiovascular health as well as good muscular condition. BOTH is best.

Let me say that it is my belief that one of the keys to success is the reaching of total failure. Every set, regardless of weight. When I say do a hundred reps on squat, the real way to do it is to just do as many as you can get, then do as many as you can get again, and so on, until you reach 100.

I will guarantee that anyone who does this daily, in the morning before eating, will lose fat like they can't believe. Be sure to ingest good protien immediately after the exercise is finished, within five minutes.

I am currently working on condensing the logic for a strategy for fatloss/muscle preservation, with supporting documentation. I will post it when I'm finished.

 

[Nelson Montana]

You can readily see by searching that I have already pointed out that ALL exercise is cardio.

I agree with Nelson when he states that high rep lifting is the superior form of cardiovascular exercise. However, it must be done properly, number one, and number two, there is a greater risk of injury with this approach.

Specifically, the best exercise for this purpose is high rep squats, bar none. Windsprints are a similar type of exercise, and are VERY effective for burning fat.

An example of an am routine for getting lean would be as follows:

Stretch (I do it in the sauna).
Uphill walk on the treadmill for ten minutes, 4mph.
Windprints, 60 seconds each, at 12mph, rest two minutes, repeat, as many as you can do (five is tough).
100 reps of squats, light weight, any way you can get them.
(4X25, 3X33+1, 45,35,20, etc.)

And you're done. This is to be done, obviously, on an empty stomach and in the morning.

Feed throughout the day and then lift heavy at night for 30 min.

Nelson proposed the idea of resistance training as a form of cardio right on this board, I believe. I remember pointing this out myself not too long ago, maybe two months? I'm not platinum, so I can't do a thorough search.

Anyway, on the issue of resistance vs. non-resistance, I have to side with Nelson. He is absolutely correct.

That being said, there is a specific reason for including sprints, and that is to bring the body to its maximum exchange ratio and then beyond...

...this ultimately causes the body to produce more mitochondria in the muscle cell to adequately oxygenate the blood (and other reasons), and mitochondria are heat-producing cells. They are biologically active, and are the power house cells of the body. More mitochondria=more heat=less fat. This is why it is important to be in good cardiovascular health as well as good muscular condition. BOTH is best.

Let me say that it is my belief that one of the keys to success is the reaching of total failure. Every set, regardless of weight. When I say do a hundred reps on squat, the real way to do it is to just do as many as you can get, then do as many as you can get again, and so on, until you reach 100.

I will guarantee that anyone who does this daily, in the morning before eating, will lose fat like they can't believe. Be sure to ingest good protien immediately after the exercise is finished, within five minutes.

I am currently working on condensing the logic for a strategy for fatloss/muscle preservation, with supporting documentation. I will post it when I'm finished.

By Jove, I think we've got an agreement here!

Evis: Yes. And don't worry about overtraining. Just get enough sleep. After 2 weeks you're going to have fuller muscles.

Trans: Glad you like the book. What should you eat to get cut? Less.

Right now I'm maintaining my weight by eating a balanced diet of wholesome food, but I'm not a fanatic.

 

[Nelson Montana]

See! Everyone gets along and the thread drops off the board!


Anyway, this deserved a bump.

 

[The_Eviscerator]

See! Everyone gets along and the thread drops off the board!


Anyway, this deserved a bump.

It is no longer interesting when everyone agrees...lol