A couple of cardio questions...

[MaxBrenner]

Max I am disappointed you did not sort out the 'feed my broken down muscles" part. (Better now)

Have a pre-workout shake instead if you are feeling like you have to have it otherwise just have a meal a little after training.

Was doing some ninja editing cause I kept thinking of other studies and bases to cover

Sorry to disappoint, am I forgiven?

[dave]

You are such a pussy DKD. Toughen up!

I hit the rower for 30s work 30s rest for 10 intervals. But I also do a little cardio with clients during the day like all out 5 minute bike rides and rowing with a few clients.

Sprints (non treadmill, hills if possible) and rowing are my interests. Any kind of circuit, explosive lift/movement (DB snatch, KB swings, Burpees etc) are good. Just find something you like to do and work hard at it.

Max I will let it go this time but you better pick up your game.

[MaxBrenner]

Thanks Dave, I'm feeling much better now I know you have let me off the hook

[pistachio]

Seriously, the PWO benchmark just keeps changing, I can't keep up. So now it doesn't matter if you don't have anything after the gym? That just seems so... illogical. I thought your body was in a catabolic state after the gym? Wouldn't you want to get it out of a catabolic state asap???

I think I might just bring some BCAAs to the gym, sip away at that. At least I feel like I am doing SOMETHING to help.

[MaxBrenner]

Seriously, the PWO benchmark just keeps changing, I can't keep up. So now it doesn't matter if you don't have anything after the gym? That just seems so... illogical. I thought your body was in a catabolic state after the gym? Wouldn't you want to get it out of a catabolic state asap???

I think I might just bring some BCAAs to the gym, sip away at that. At least I feel like I am doing SOMETHING to help.

You haven't read any of my posts have you?

Read the links I posted in my first response, it explains it all.

The most important part of nutrient timing is consuming your DAILY nutrient requirements. How and when you have your DAILY nutrient requirements is irrelevant to body composition or energy balance.

Think of it like this, what would HAVE the biggest effect on body composition, if you a) consumed a PWO shake then didn't eat what you should have for the day or b) didn't have a PWO shake yet consumed what you needed for the day?

If you want to do it, all good. But as I've explained it is unnecessary

FYI, unless you have not been eating for 3 full days, you ain't any place near catabolic town

PS, I trained FASTED and don't eat or consume anything post workout until 5 hours after I've finished training............Gaining strength, building muscle etc etc. Our bodys are much smarter than we think! It will super-compensate without us telling it too

[DKD]

Thanks for your kind words Dave.

I've been meaning to re-visit Fadi's lose fat/keep muscle thread...whatever it's called....he talks about HIIT and doing a 10 minute workout from memory. I read it several weeks back....i think it's an excellent read for those interested in this topic.

The other cardio-related thing that's always stuck in my mind was a thread on bb.com where this guy had a sensational transformation, developed a really nice defined physique....and he was skipping rope between sets of weights.

So that's another approach, do the cardio in amongst the weights workout. Wouldn't be ideal for the strength-orinted lifter i imagine, but it worked a treat for that guy.

[Goosey]

When doing cardio AFTER a workout, there are 2 things I'd like to know:

1. What type of exercise is optimal?

2. What type of exercise is manageable/realistic, bearing in mind you've just done a heavy-ass squat or deadlift session? Who's gonna do 100 burpees after 8 sets of squats and 20-odd sets total workout?

All i can add DKD is; You do enough to garner results.

I walk when I can
I do two weight training sessions a week including a twenty rep set of squatting
Once a week I do a circuit, a very intense circuit with weights ending with farmer's, that get me extremely huffy puffy.

If my cardio improves, my weight training improves, I get a very good cardio work with the circuit.

[DKD]

What you're doing is what i plan to do...I just need to extract the digit. I was right into cardio work when weight-loss was a priority, and it worked well, but haven't done much in recent times. I now want to work on general fitness, so yeah I've also been tossing around the idea of a circuit-style session once a week.

[pistachio]

You haven't read any of my posts have you?

Read the links I posted in my first response, it explains it all.

The most important part of nutrient timing is consuming your DAILY nutrient requirements. How and when you have your DAILY nutrient requirements is irrelevant to body composition or energy balance.

Think of it like this, what would HAVE the biggest effect on body composition, if you a) consumed a PWO shake then didn't eat what you should have for the day or b) didn't have a PWO shake yet consumed what you needed for the day?

If you want to do it, all good. But as I've explained it is unnecessary

FYI, unless you have not been eating for 3 full days, you ain't any place near catabolic town

PS, I trained FASTED and don't eat or consume anything post workout until 5 hours after I've finished training............Gaining strength, building muscle etc etc. Our bodys are much smarter than we think! It will super-compensate without us telling it too

You'll have to forgive me, I've been told my entire life, by friends, the internet, forums etc that PWO nutrition does matter. Backed up by heaps of studies, research etc.

And now the research says it doesn't matter.

I don't know what to believe anymore. It seems just about everytime I look online there is a new 'standard'.

I still find it hard to believe that eating hours after a workout is identical to having a protein shake immediately after.

[dave]

Think of it like this. Early research leads to theories and with further research those theories have to be disregarded and the real picture comes out. It is not like the research is totally debunking having aminos available it is just that theories went a little too far as they do with limited research.

Also the net and your friends tend to enlarge theories a little bit. I have done it believing other scientists too but when evidence stares you in the face you have to take notice.

So have a pre workout shake and you will be fine. Have a meal after you workout when ever. I personally have a huge meal post workout as that is the time I need and have to eat due to work etc.