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As I said before, it depends on your goals. JB3, what that study was pointing out was that moderate cardio exercise does not raise you BMR if you're male. Of course your BMR is determined to a large extent by the amount of LBM you carry, but LBM comes from weight training, not moderate cardio.
As for carbs and protein before interval training, these will both help with your performance and how you feel during exercize. Glucose is what your body prefers to burn, in fact it absolutely requires it for all out maximal short term effort. However, if you are primarily concerned with fatloss rather than how good your cardio experience feels, or how fast you run, then those extra carbs and protein will slow the rate of fat burning.
One thing that is important to distinguish is the difference between moderate cardio and intense sprints. Sprinting, IMHO, should be considered more as a type of heavy weight training. I think you get a similar increase in 24-48 BMR from sprint work as you do from weights. And since guys don't seem to get this increase in metabolism from moderate cardio, it makes a lot of sense for guys to stick to interval work. Like weight training, you need a decent meal a few hours before sprinting to get optimal benefit from it.
As far as physiques go, sprinters work tremendously hard to look like sprinters! They now spend more time with the weights than they do sprinting. Endurance athletes avoid weight training like the plague because all that extra muscle carried over a long distance is a waste of energy.
Now what does this have to do with women? I think anyone who has worked with women who are not on AS will tell you that women respond better to moderate intensity, longer bouts of cardio (I'm speaking strictly in terms of fat loss, not performance). Personally, I mix it up. I like to start with interval work to warm up and deplete glycogen quickly, then decrease the intensity and hang out at moderate pace for the rest of the session. It works for me anyway.
As for carbs and protein before interval training, these will both help with your performance and how you feel during exercize. Glucose is what your body prefers to burn, in fact it absolutely requires it for all out maximal short term effort. However, if you are primarily concerned with fatloss rather than how good your cardio experience feels, or how fast you run, then those extra carbs and protein will slow the rate of fat burning.
One thing that is important to distinguish is the difference between moderate cardio and intense sprints. Sprinting, IMHO, should be considered more as a type of heavy weight training. I think you get a similar increase in 24-48 BMR from sprint work as you do from weights. And since guys don't seem to get this increase in metabolism from moderate cardio, it makes a lot of sense for guys to stick to interval work. Like weight training, you need a decent meal a few hours before sprinting to get optimal benefit from it.
As far as physiques go, sprinters work tremendously hard to look like sprinters! They now spend more time with the weights than they do sprinting. Endurance athletes avoid weight training like the plague because all that extra muscle carried over a long distance is a waste of energy.
Now what does this have to do with women? I think anyone who has worked with women who are not on AS will tell you that women respond better to moderate intensity, longer bouts of cardio (I'm speaking strictly in terms of fat loss, not performance). Personally, I mix it up. I like to start with interval work to warm up and deplete glycogen quickly, then decrease the intensity and hang out at moderate pace for the rest of the session. It works for me anyway.
you were so right, warlobo):
sorry, but my question remains...
Jogging will not burn less fat than walking. Walking will burn a higher percentage of fat, but jogging/running will burn more fat and calories.
