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Kosthold / Vektnedgang og Diett / SV: Fett forbrenning
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21. mars 2005, 23:40
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Intensity and cardio volume are the two energy expenditure barometers during aerobic exercise. Research shows that high intensity training for brief periods of time is more effective at burning fat than long duration low intensity aerobic activity.
Also, there are some unique physiological factors that occur only in high-intensity short duration activity that favorably impact muscle recovery.
The higher the intensity of the cardio the greater the fat-loss and the greater the calorie expenditure during the length of exercise. And most importantly, the less of a negative impact it has on muscle breakdown.
Longer duration, lower intensity aerobic exercise tends to impact muscle growth negatively and has less of an effect on fat loss. Though you may burn calories, this type of aerobic exercise derives the majority of the calories burned from lean tissue and less from fat. This is exactly what you don't want.
To minimize cardio's negative effects on muscle growth you must schedule your aerobic sessions as distant in time from your weight training as possible.
This means DO NOT do both cardio and weight training in the same workout. Don't do cardio immediately before you weight train and don't do cardio immediately after you weight train. This is how most people do it and it's completely wrong and detrimental to optimal muscle growth.
Your cardio exercises should be done approximately 8 to 12 hours before or after you weight train. Never do cardio immediately before or immediately after your workout.
This means if you train in the morning you do your cardio at night.
If you train at night then do your cardio in the morning. And to take it a step further, you should preferably do your cardio on your non weight training days.
the intensity of your cardio is a major factor in both the benefits from cardio (endurance, fat-loss, and vascular health) and the negatives of cardio (reduced muscle growth response). Timed correctly however, will allow you to maximize cardio's effects without any negative impact on the muscle building effects of weight training
It's more effective to lower your calories than to increase your aerobics. Increasing aerobic exercises to burn more fat will physically tax your muscles energy reserves.
This negatively impacts muscle growth. Remember, to lose fat you must burn more calories than you consume. The simplest thing to do is to intelligently reduce you caloric intake. This method preserves maximum muscle mass while dieting. You lose more fat and keep more muscle.
Fat loss Wrap-up
1. DO NOT train with more reps and less weight. This does not burn fat.
2. Train heavy . You always want to be building muscle. This is the only way this happens.
3. Determine your maintenance calorie level. Reduce your calories by 100 to 150 per day per week below the determined maintenance.
4. Do your cardio work 3 to 5 times a week 8 to 12 hours before or after your weight training session. DO NOT schedule your cardio immediately before or immediately after your weight training.
5. Cardio exercise should be very intense and about 30 minutes in length. High intensity short duration cardio exercise burns fat more effectively while reducing lean tissue breakdown.
6. Consume adequate amounts of sodium and drink plenty of pure water.
7. Progressively lower your calories each week as necessary.
8. 7. Do NOT carb deplete unless you want to lose a lot of muscle in a short amount of time. |
| Honnør gitt av : HITman, 23. mars 2005, 22:24
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