im kidding! but a cheese burger sounds good lol... i dont do more then 15 min of cardio at a time, some one told me awile back that you start to burn musule after 15 min is that true or bs.
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im kidding! but a cheese burger sounds good lol... i dont do more then 15 min of cardio at a time, some one told me awile back that you start to burn musule after 15 min is that true or bs.
There are various theories but with aas and protein I highly doubt it.
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Wouldn't that depend on haert rate and target zones ? Just askin -Thanks
SwoleZilla
Registered
That was a theory a few years back. They thought high heart rate burned muscle and low to moderate did not however a while back I was reading research or saw a vid. I can't remember, that debunked the high heart rate theory. I will try to find the info. I was surprised to hear it frankly.
This isn't the article I was thinking of but it makes a similar point. I think it was Will Brink that I first heard about this concept. Anyway, If you have plenty of protein and aas you won't lose mass even at a high heart rate IMHO.
Does Aerobics Make You Lose Muscle?
By Tom Venuto, author of "Burn the Fat, Feed The Muscle"
Yes, it's true. It's a scientifically proven fact that muscle proteins are broken down and used for energy during aerobic exercise. But don't worry, you are constantly breaking down and re building muscle tissue anyway. This process is called "protein turnover." Your body is constantly alternating back and forth between anabolic (building) and catabolic (breaking down) cycles. That's just a normal part of life. Your goal is simply to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay on the anabolic side and you gain or at least maintain muscle.
This fact of human physiology has often been taken out of context and used to scare people into not doing cardiovascular exercise for fear of losing muscle. When you fast overnight as you sleep, you lose muscle too, but that doesn't mean you should stop sleeping!
Sure, it's possible for you to lose muscle from doing too much cardio, but it's highly unlikely. Shying away from cardio completely because you think you'll lose muscle is a huge mistake. Only excessive amounts of cardio would cause you to lose muscle because over-training tips the scale towards the catabolic side. It's difficult to generalize and pinpoint one specific amount as too much, but I think it's safe to assume that just about anyone could do up to 45 -60 minutes of cardio a day, 6 to 7 days a week without losing any muscle - as long as the proper nutritional support is provided.
Trainer John Parillo has always been an advocate of lots of aerobics, even for his bodybuilder clients who are trying to gain muscle mass.
"Aerobics can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles," says Parillo. "Aerobics forces oxygen through your body, increasing the number and size of your blood vessels. Blood vessels are the 'supply routes' that transport oxygen and nutrients to body tissues, including muscles, and carry waste products away for muscular growth, repair and recovery. The expansion of this circulatory network is called 'cardiovascular density.'"
So, according to Parillo, aerobics can actually enhance recovery from weight training and increase muscular growth by developing the circulatory pathways that provide nourishment to the muscles. Cardiovascular training is important for fat burning, for good health and for muscle-building.
Losing muscle has more to do with inadequate diet than with excessive aerobics. If you suspect you are losing muscle there are four likely causes:
1. You are not eating enough protein. Protein is the only nutrient that is actually used to build muscle. To stay anabolic you must eat five to six protein containing meals. Each meal should be spaced out approximately three hours apart. Research has proven that if you are physically active, you need a minimum of .8 grams to 1 gram of protein per pound of bodyweight.
2. Your carbohydrates are too low. Low carb diets are often used for fat loss, but it is a mistake to cut your carbs too drastically. Carbohydrates are protein-sparing, so even if you are eating large amounts of protein, you can still lose muscle if you your carbs are too low.
3. You are not eating enough calories to support muscle growth. This is the most common cause of muscle loss. When your calories are too low, your body goes into "starvation mode." Your metabolism slows down and your body actually burns muscle tissue to conserve energy. Muscle is metabolically active tissue, requiring a great deal of caloric energy just to maintain it. That's why your body will shed muscle if it thinks you are starving.
4. You are not training with weights. It is a common misconception that if you want to lose weight, you should start with cardio only and add the weights later - another big mistake! It is the weight training that keeps you from losing muscle while you are dieting.
You are much more likely to lose muscle from not eating enough than you are from doing too much cardio. All too often, people are afraid to eat a lot and do a lot of cardio at the same time. It doesn't seem to make sense. Logically, it seems like the two would cancel each other out - but the opposite is true. Many people believe they must "starve" the fat by drastically lowering calories. Unfortunately, this approach can cause you to lose muscle along with the fat. The only way to maintain your lean mass while losing fat is to feed the muscles with plenty of nutritious calories and at the same time, burn the fat off with cardio.
Whether your goal is muscle development, fat loss or both, you should always include some form of cardiovascular activity as part of your training program. Unless you're doing some kind of ultra-endurance regimen, AEROBICS DOES NOT CAUSE MUSCLE LOSS, in fact it supports the pathways that help you build it!
Does Aerobics Make You Lose Muscle?
By Tom Venuto, author of "Burn the Fat, Feed The Muscle"
This fact of human physiology has often been taken out of context and used to scare people into not doing cardiovascular exercise for fear of losing muscle. When you fast overnight as you sleep, you lose muscle too, but that doesn't mean you should stop sleeping!
Sure, it's possible for you to lose muscle from doing too much cardio, but it's highly unlikely. Shying away from cardio completely because you think you'll lose muscle is a huge mistake. Only excessive amounts of cardio would cause you to lose muscle because over-training tips the scale towards the catabolic side. It's difficult to generalize and pinpoint one specific amount as too much, but I think it's safe to assume that just about anyone could do up to 45 -60 minutes of cardio a day, 6 to 7 days a week without losing any muscle - as long as the proper nutritional support is provided.
Trainer John Parillo has always been an advocate of lots of aerobics, even for his bodybuilder clients who are trying to gain muscle mass.
"Aerobics can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles," says Parillo. "Aerobics forces oxygen through your body, increasing the number and size of your blood vessels. Blood vessels are the 'supply routes' that transport oxygen and nutrients to body tissues, including muscles, and carry waste products away for muscular growth, repair and recovery. The expansion of this circulatory network is called 'cardiovascular density.'"
So, according to Parillo, aerobics can actually enhance recovery from weight training and increase muscular growth by developing the circulatory pathways that provide nourishment to the muscles. Cardiovascular training is important for fat burning, for good health and for muscle-building.
Losing muscle has more to do with inadequate diet than with excessive aerobics. If you suspect you are losing muscle there are four likely causes:
1. You are not eating enough protein. Protein is the only nutrient that is actually used to build muscle. To stay anabolic you must eat five to six protein containing meals. Each meal should be spaced out approximately three hours apart. Research has proven that if you are physically active, you need a minimum of .8 grams to 1 gram of protein per pound of bodyweight.
2. Your carbohydrates are too low. Low carb diets are often used for fat loss, but it is a mistake to cut your carbs too drastically. Carbohydrates are protein-sparing, so even if you are eating large amounts of protein, you can still lose muscle if you your carbs are too low.
3. You are not eating enough calories to support muscle growth. This is the most common cause of muscle loss. When your calories are too low, your body goes into "starvation mode." Your metabolism slows down and your body actually burns muscle tissue to conserve energy. Muscle is metabolically active tissue, requiring a great deal of caloric energy just to maintain it. That's why your body will shed muscle if it thinks you are starving.
4. You are not training with weights. It is a common misconception that if you want to lose weight, you should start with cardio only and add the weights later - another big mistake! It is the weight training that keeps you from losing muscle while you are dieting.
You are much more likely to lose muscle from not eating enough than you are from doing too much cardio. All too often, people are afraid to eat a lot and do a lot of cardio at the same time. It doesn't seem to make sense. Logically, it seems like the two would cancel each other out - but the opposite is true. Many people believe they must "starve" the fat by drastically lowering calories. Unfortunately, this approach can cause you to lose muscle along with the fat. The only way to maintain your lean mass while losing fat is to feed the muscles with plenty of nutritious calories and at the same time, burn the fat off with cardio.
Whether your goal is muscle development, fat loss or both, you should always include some form of cardiovascular activity as part of your training program. Unless you're doing some kind of ultra-endurance regimen, AEROBICS DOES NOT CAUSE MUSCLE LOSS, in fact it supports the pathways that help you build it!
This isn't the article I was thinking of but it makes a similar point. I think it was Will Brink that I first heard about this concept. Anyway, If you have plenty of protein and aas you won't lose mass even at a high heart rate IMHO.
Does Aerobics Make You Lose Muscle?
By Tom Venuto, author of "Burn the Fat, Feed The Muscle"
Yes, it's true. It's a scientifically proven fact that muscle proteins are broken down and used for energy during aerobic exercise. But don't worry, you are constantly breaking down and re building muscle tissue anyway. This process is called "protein turnover." Your body is constantly alternating back and forth between anabolic (building) and catabolic (breaking down) cycles. That's just a normal part of life. Your goal is simply to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay on the anabolic side and you gain or at least maintain muscle.
This fact of human physiology has often been taken out of context and used to scare people into not doing cardiovascular exercise for fear of losing muscle. When you fast overnight as you sleep, you lose muscle too, but that doesn't mean you should stop sleeping!
Sure, it's possible for you to lose muscle from doing too much cardio, but it's highly unlikely. Shying away from cardio completely because you think you'll lose muscle is a huge mistake. Only excessive amounts of cardio would cause you to lose muscle because over-training tips the scale towards the catabolic side. It's difficult to generalize and pinpoint one specific amount as too much, but I think it's safe to assume that just about anyone could do up to 45 -60 minutes of cardio a day, 6 to 7 days a week without losing any muscle - as long as the proper nutritional support is provided.
Trainer John Parillo has always been an advocate of lots of aerobics, even for his bodybuilder clients who are trying to gain muscle mass.
"Aerobics can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles," says Parillo. "Aerobics forces oxygen through your body, increasing the number and size of your blood vessels. Blood vessels are the 'supply routes' that transport oxygen and nutrients to body tissues, including muscles, and carry waste products away for muscular growth, repair and recovery. The expansion of this circulatory network is called 'cardiovascular density.'"
So, according to Parillo, aerobics can actually enhance recovery from weight training and increase muscular growth by developing the circulatory pathways that provide nourishment to the muscles. Cardiovascular training is important for fat burning, for good health and for muscle-building.
Losing muscle has more to do with inadequate diet than with excessive aerobics. If you suspect you are losing muscle there are four likely causes:
1. You are not eating enough protein. Protein is the only nutrient that is actually used to build muscle. To stay anabolic you must eat five to six protein containing meals. Each meal should be spaced out approximately three hours apart. Research has proven that if you are physically active, you need a minimum of .8 grams to 1 gram of protein per pound of bodyweight.
2. Your carbohydrates are too low. Low carb diets are often used for fat loss, but it is a mistake to cut your carbs too drastically. Carbohydrates are protein-sparing, so even if you are eating large amounts of protein, you can still lose muscle if you your carbs are too low.
3. You are not eating enough calories to support muscle growth. This is the most common cause of muscle loss. When your calories are too low, your body goes into "starvation mode." Your metabolism slows down and your body actually burns muscle tissue to conserve energy. Muscle is metabolically active tissue, requiring a great deal of caloric energy just to maintain it. That's why your body will shed muscle if it thinks you are starving.
4. You are not training with weights. It is a common misconception that if you want to lose weight, you should start with cardio only and add the weights later - another big mistake! It is the weight training that keeps you from losing muscle while you are dieting.
You are much more likely to lose muscle from not eating enough than you are from doing too much cardio. All too often, people are afraid to eat a lot and do a lot of cardio at the same time. It doesn't seem to make sense. Logically, it seems like the two would cancel each other out - but the opposite is true. Many people believe they must "starve" the fat by drastically lowering calories. Unfortunately, this approach can cause you to lose muscle along with the fat. The only way to maintain your lean mass while losing fat is to feed the muscles with plenty of nutritious calories and at the same time, burn the fat off with cardio.
Whether your goal is muscle development, fat loss or both, you should always include some form of cardiovascular activity as part of your training program. Unless you're doing some kind of ultra-endurance regimen, AEROBICS DOES NOT CAUSE MUSCLE LOSS, in fact it supports the pathways that help you build it!
thanks heavy good post
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Good article. I personaly think that cardio and diet play a huge role rather than just big lifts. Don't get me wrong- that has it's place too.I am alawys amazed at the chicks at the gym that stay at one steady pace on cardio gear for an hour plus- but have fat assess. Yet- you look at another that is doing more interval ( add a decent diet_ and her ass is sweeet.I try to make a note of duration - intensity- plus I do like looking af female ass
OD
ODiron2
Registered
i agree OD nothing like a sweet ass in front of u ......while doing cardio.....oh yea
...lol
...loliron2
Registered
great article heavy...lots of info.....
iron2
Registered
oh ok sorry bro...work during the day so sometimes forget where i left off......lol...can only get on at night.....
Interval cardio is very effective for the bodybuilder. It really is a great way to maintain heart health and lower body fat while increasing appetite which when fueled properly means more LBM.Good article. I personaly think that cardio and diet play a huge role rather than just big lifts. Don't get me wrong- that has it's place too.I am alawys amazed at the chicks at the gym that stay at one steady pace on cardio gear for an hour plus- but have fat assess. Yet- you look at another that is doing more interval ( add a decent diet_ and her ass is sweeet.I try to make a note of duration - intensity- plus I do like looking af female ass
Friday 8-26
Arm training
Standing EZ Curls
15x60lbs
10x90
10x120
6x130
Preacher Curl Machine
30 reps x 90lbs~rest pause every 10 reps (10 sec pause)
Across The Chest Hammer Curls
8x50lb Dumb Bells each hand
8x55
8x60
8x70
Cable Pushdowns
20x120lbs
15x150
15x180
15x200
Overhead Rope Extensions
12x100lbs
12x110
12x120
12x130
All reps were strict form.
Wide Grip Reverse Extensions
12x100lbs
12x120lbs
12x130lbs
12x120lbs
30 minutes of elliptical interval cardio~good energy tonight. I felt focused.
I am easing back into training to prepare myself for the upcoming blast on Sept 1st. On Sept 1st I will have established a baseline on all my lifts. My goal will be to either increase weight or reps or both each training session for the entire blast. This is very taxing and I can only do this for about 10 weeks or so. Throw dieting in the mix and it becomes even harder. My present goal is to not get injured and to get conditioned enough that when I do start blasting I can tolerate the ever increasing load. I am mentally preparing as well. I visualize my goals. I see them in my mind and then I determine to meet them. I have a plan for the entire blast. I know what is expected and I will make it happen. My body is about to change dramatically. I will drop body weight very fast while adding strength. If this stalls out at any time over the next 10 weeks my diet will be adjusted. I feel ready to hit it hard.
Arm training
Standing EZ Curls
15x60lbs
10x90
10x120
6x130
Preacher Curl Machine
30 reps x 90lbs~rest pause every 10 reps (10 sec pause)
Across The Chest Hammer Curls
8x50lb Dumb Bells each hand
8x55
8x60
8x70
Cable Pushdowns
20x120lbs
15x150
15x180
15x200
Overhead Rope Extensions
12x100lbs
12x110
12x120
12x130
All reps were strict form.
Wide Grip Reverse Extensions
12x100lbs
12x120lbs
12x130lbs
12x120lbs
30 minutes of elliptical interval cardio~good energy tonight. I felt focused.
I am easing back into training to prepare myself for the upcoming blast on Sept 1st. On Sept 1st I will have established a baseline on all my lifts. My goal will be to either increase weight or reps or both each training session for the entire blast. This is very taxing and I can only do this for about 10 weeks or so. Throw dieting in the mix and it becomes even harder. My present goal is to not get injured and to get conditioned enough that when I do start blasting I can tolerate the ever increasing load. I am mentally preparing as well. I visualize my goals. I see them in my mind and then I determine to meet them. I have a plan for the entire blast. I know what is expected and I will make it happen. My body is about to change dramatically. I will drop body weight very fast while adding strength. If this stalls out at any time over the next 10 weeks my diet will be adjusted. I feel ready to hit it hard.
OldSchoolLifter
Banned Member
Looks like we will start the cycles, on Monday the 29th, as Vanssb will be back from HONG KONG!
Good Luck everyone and enjoy the quality gear!
Good Luck everyone and enjoy the quality gear!
What is a cycle??? Don't you guys just stay on??? I'm confused...
8-27-2011
Rotator Cuff Excercises
Barbell Incline Bench Presses
135lbs x 15 reps
185lbs x 10 reps~slow
225lbs x 8 reps~slow
275lbs x 6
Wide Grip Diesel Incline Machine
135lbs x 15 reps~after each rep I flexed very hard engaging front delts
185lbs x 15reps
185lbs x 15 reps
225lbs x 15 reps
Pec Fly Machine
140lbs x 10 reps~very strong flex at the contraction, chest high
160lbs x 10 reps
170lbs x 10 reps
180lbs x 10 reps
Abs
4 sets for 15 reps
Cardio
30 minutes treadmill cardio.
Total Package told me to increase carbs today at 2 meals so post training I went to Tokyo Joe's and had a large steak bowl with extra steak.
Here is a pic today at the gym in my IronMagLabs T-shirt.
Rotator Cuff Excercises
Barbell Incline Bench Presses
135lbs x 15 reps
185lbs x 10 reps~slow
225lbs x 8 reps~slow
275lbs x 6
Wide Grip Diesel Incline Machine
135lbs x 15 reps~after each rep I flexed very hard engaging front delts
185lbs x 15reps
185lbs x 15 reps
225lbs x 15 reps
Pec Fly Machine
140lbs x 10 reps~very strong flex at the contraction, chest high
160lbs x 10 reps
170lbs x 10 reps
180lbs x 10 reps
Abs
4 sets for 15 reps
Cardio
30 minutes treadmill cardio.
Total Package told me to increase carbs today at 2 meals so post training I went to Tokyo Joe's and had a large steak bowl with extra steak.
Here is a pic today at the gym in my IronMagLabs T-shirt.
that food looks so good, if thats what your coach has you eating then i got it all wrong now i want one if only i had the cash lol... what size is that shirt? a medium thats what i thought lol..8-27-2011
Rotator Cuff Excercises
Barbell Incline Bench Presses
135lbs x 15 reps
185lbs x 10 reps~slow
225lbs x 8 reps~slow
275lbs x 6
Wide Grip Diesel Incline Machine
135lbs x 15 reps~after each rep I flexed very hard engaging front delts
185lbs x 15reps
185lbs x 15 reps
225lbs x 15 reps
Pec Fly Machine
140lbs x 10 reps~very strong flex at the contraction, chest high
160lbs x 10 reps
170lbs x 10 reps
180lbs x 10 reps
Abs
4 sets for 15 reps
Cardio
30 minutes treadmill cardio.
Total Package told me to increase carbs today at 2 meals so post training I went to Tokyo Joe's and had a large steak bowl with extra steak.
Here is a pic today at the gym in my IronMagLabs T-shirt.
Pretty much what I eat every training day but usually less rice. I got extra carbs today. Several of my meals are usually lean meat, veggies and brown rice.
Extra Large Shirt.
8-27-2011
Rotator Cuff Excercises
Barbell Incline Bench Presses
135lbs x 15 reps
185lbs x 10 reps~slow
225lbs x 8 reps~slow
275lbs x 6
Wide Grip Diesel Incline Machine
135lbs x 15 reps~after each rep I flexed very hard engaging front delts
185lbs x 15reps
185lbs x 15 reps
225lbs x 15 reps
Pec Fly Machine
140lbs x 10 reps~very strong flex at the contraction, chest high
160lbs x 10 reps
170lbs x 10 reps
180lbs x 10 reps
Abs
4 sets for 15 reps
Cardio
30 minutes treadmill cardio.
Total Package told me to increase carbs today at 2 meals so post training I went to Tokyo Joe's and had a large steak bowl with extra steak.
Here is a pic today at the gym in my IronMagLabs T-shirt.
That steak bowl looks mighty delicious Heavy, and I think im going to have to learn how to make my own because we don't have Tokyo Joe's aroung here in Mass.
I want 5 of them right now hahahaha!!! Keep it up bro and I seen OSL say that you guys start on the 29th so Good Luck and show everyone what you can do!!!!!
Thanks, I'm hoping to make some big changes in the next 3-4 weeks. BIG changes...
I need music to workout so ill keep passing on the stuff to you:
Avenged Sevenfold - Welcome To The Family - YouTube
Avenged Sevenfold-Unholy Confessions - YouTube
Avenged Sevenfold - Welcome To The Family - YouTube
Avenged Sevenfold-Unholy Confessions - YouTube
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