Well first off, why are you doing fasted cardio? If you havent figured out by now that this is pretty pointless, then keep reading articles around here.
Secondly, adding an extra session on 30min of cardio, say, 5 days a week is going to help you burn about 1500 extra calories a week. That is less than half a pound. Would you rather drop an extra 200-300 calories from your diet or spend an extra 30mins on the treadmill?
Thirdly, if you have to workout in the morning because of scheduling, then do it. Yes, there is some truth that the spine as well as the CNS isnt prepared that close after waking to do your best lifting, but its by no means impossible. I lifted at 6am for months due to my schedule and found that I made my best results ever that way.
Dont sweat the details, just get in the the gym when you are able to bust your ass. Oh, and throw fasted cardio out the window.
Well how about just using the treadmill work to help loosen up my muscles?
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Stop making this so complicated. Do cardio, just not on an empty stomach, and not before you lift. Of course you want to do some things to loosen up before you train. A few minutes on the treadmill would be good, along with stretching and general mobility drills.
Lets not throw the baby out with the bath water here people. McGill recommends that people not train WITHIN THE FIRST 60 MINUTES of waking because of water in the spine… NOT to train in the AM in general. Now, for those who have to train in the AM due to work schedule, family, etc…there are ways around this. Basically, you have to mainly watch movements that load the spine. So with clients that I train in the AM, I will do loads of dynamic flexibility, corrective stretching if need be and then go into the programming. I still MAY load their spine, it just won’t be the very first movement. By the time they get to that point, they are fine.
So, while I would definitely follow McGill’s advice, lets not take things out of context…;o)
[quote]Tony Gentilcore wrote:
Lets not throw the baby out with the bath water here people. McGill recommends that people not train WITHIN THE FIRST 60 MINUTES of waking because of water in the spine… NOT to train in the AM in general. Now, for those who have to train in the AM due to work schedule, family, etc…there are ways around this. Basically, you have to mainly watch movements that load the spine. So with clients that I train in the AM, I will do loads of dynamic flexibility, corrective stretching if need be and then go into the programming. I still MAY load their spine, it just won’t be the very first movement. By the time they get to that point, they are fine.
So, while I would definitely follow McGill’s advice, lets not take things out of context…;o)[/quote]
Tony,
How do you go about controlling fatigue levels when avoiding loading the spine? Personally, I try and do squats and deadlift early in my workout so I can put forth as much effort as possible?
How do tiptoe the line between priming your clients and having them be too fatigued in general to perform as best they can on large movements?
When I posted that McGill stuff it was intended as a recommendation for those with severe back pain, I’m sorry if I came across as implying that no one could work out first thing in the morning.
[quote]EnTransit wrote:
Tony Gentilcore wrote:
Lets not throw the baby out with the bath water here people. McGill recommends that people not train WITHIN THE FIRST 60 MINUTES of waking because of water in the spine… NOT to train in the AM in general. Now, for those who have to train in the AM due to work schedule, family, etc…there are ways around this. Basically, you have to mainly watch movements that load the spine. So with clients that I train in the AM, I will do loads of dynamic flexibility, corrective stretching if need be and then go into the programming. I still MAY load their spine, it just won’t be the very first movement. By the time they get to that point, they are fine.
So, while I would definitely follow McGill’s advice, lets not take things out of context…;o)
Tony,
How do you go about controlling fatigue levels when avoiding loading the spine? Personally, I try and do squats and deadlift early in my workout so I can put forth as much effort as possible?
How do tiptoe the line between priming your clients and having them be too fatigued in general to perform as best they can on large movements?
[/quote]
The majority of people I train (weekend warriors, CEO’s, etc) aren’t really too concerned with their deadlift or squat numbers, so saving them for later in the workout is no big deal most of the time. And even if I did do those movements first (which I DO on occasion), I am there to make sure they don’t fuck up.
If I train someone twice per week, it stands to reason that I am going to have to load their spine eventually that early in the AM. It’s just a matter of making sure they are “ready”, know what I mean? I think people CAN do it…just not EVERY single training session.
[quote]kmanley wrote:
When I posted that McGill stuff it was intended as a recommendation for those with severe back pain, I’m sorry if I came across as implying that no one could work out first thing in the morning.[/quote]
It was a fantastic recommendation! No need to apologize
[quote]Tony Gentilcore wrote:
kmanley wrote:
When I posted that McGill stuff it was intended as a recommendation for those with severe back pain, I’m sorry if I came across as implying that no one could work out first thing in the morning.
It was a fantastic recommendation! No need to apologize[/quote]
Thanks, I’m just trying to avoid taking fitness writers out of context (one quote out of a giant book)- or polarize someone against McGill because they don’t believe with this one point he mentions. Just some trends I’ve noticed on this site.
Great now I’ve apologized and justified, I think I better go kill something with my bare hands to balance out my T-stature.
I do the 4:45 wake up and 5:10 start in my garage gym. If you do a few warm up movements you’ll get used to pulling and squatting…I’ve been doing it for over 10 years. As far as cardio first thing, breakfast, rest , then weights…If you have that much time on your hands in the mornings go for it and let us know how it works out. There’s no one formula for success.
these problems that people are talking about is it strictly implying back pain problems or is also concerning stunting growth for younger people. Can a back injury stunt growth in say a 17-18 yr old?
[quote]DominicanDL wrote:
I do the 4:45 wake up and 5:10 start in my garage gym. If you do a few warm up movements you’ll get used to pulling and squatting…I’ve been doing it for over 10 years. As far as cardio first thing, breakfast, rest , then weights…If you have that much time on your hands in the mornings go for it and let us know how it works out. There’s no one formula for success.[/quote]
Now that’s positive re-enforcement…Thanks alot!! I will be starting this idea next week.