Thanks for all your contributions to the site - it has greatly helped my and my clients fitness.
As far as your latest cool tip goes (that you have spoke on before) a lot of us that use/prescribe fasted AM cardio don’t have an hour to wait after our 10g of Grow! and coffee. Do you feel this would be effective at 15 minutes pre-WO?
Since the body is in a fasted state, the Grow! and java would be assimilated rapidly, correct? I would think they would be well on there way into the bloodstream within just a few minutes after consumption.
Also, say you did wait an hour before cardio, did 30 minutes of uphill walking or what have you, you’d be looking at a minimum of 90 minutes without much in the way of calories. Doesn’t this seem a bit long to go before your first substantial meal?
Good question. While we are on the topic of cardio, I am also curious to what type of cardio do you guys think is most effective for burning fat, low intensity or HITT?
Lift afterwords or before hand?
Post-workout with cardio?
All questions that have been asked before but I also like to hear new and updated feedback. Thanks.
I am assuming the role of Java is so the caffine can help circulate Free Fatty Acids (FFA’s). I’m not positive but maybe an hour or so is how long this process takes? As for the cardio, since we will now have a lot of FFA’s circulating, you’ll probably want to employ a lower intensity module in an attempt to oxidize them lest they go back to where they came from. Therefore the morning session may be better suited for something lower intesnsity, like uphill walking or light jogging, etc? where fat is the primary fuel source and not carbs.
[quote]fedorov91 wrote:
my feeling is that if you do morning HIIT training you should eat carbs pre-workout. If you do low-intersity cardio you should not.
It is best to do an equal # of sessions of both HIIT and low intesity cardio.[/quote]
Interesting points fellas. I still think an hour is a relatively long time to go without real calories after having fasted for 8-10 or so. Plus, some of us train clients at 6AM or work early, so that hour “waiting period” is just too long.
Too bad I missed LL chat session due to work because I would like to get his feedback here.
I totally agree with the low v. high intensity when it comes to carbs. I have done both in a fasted state and empty stomach and I burned out very quickly, 12-15 minutes, with the HIIT. A banana + java pre-WO helped a lot. Since the HIIT burns 300-400 cals, the banana serves just too keep blood sugar from dropping off the charts, as it’s merely 100 cals.
With the lower intensity cardio I could get 40 minutes in before I had self-induced hypoglycemia. Any longer than that and I will start to literally pass out. I guess that makes for a good compensation - totally depleting the rest of my liver glycogen and then some, while revving my metabolism, and burning some stored fat.
In the end, nothing beats a quick 15 min session of HIIT. The time commitment is so minimal for such a great calorie drain, not to mention the EPOC burn through out the day.