| Total Views: 297 - Total Replies: 11 |
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| POSTED BY: doughboy on 03/08/2008 21:46:42 |
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Muscle and Fitness wrote:
Zeroing in on Target Areas Spot reduction, which until recently was considered a myth, can prove to be an effective aid for fat loss. By targeting your stubborn areas with some continuous, high-rep training and following that immediately with 30 minutes of cardio, you can mobilize more fat from the trained area. Not a believer? A study conducted at the University of Copenhagen (Denmark) had male subjects perform single-leg extensions for 30 minutes straight with light weight. They found that subcutaneous fat cells (those just under the skin) in both the exercising and resting thighs. The working leg had a significant increase in blood flow to and lipolysis from the subcutaneous fat cells. In other words, the fat cells surrounding the working muscle released more fat into the blood stream, meaning more fat is being used as fuel. The cardio that follows is to keep that fat from re-depositing itself on the premises!
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it is quite well known that you should do your cardio AFTER lifting weights. some studies show that you use sugar for energy during weight lifting, and by the time you do your cardio, you use fat for energy and all that. it seems like more studies support that theory. i still think heavy weights are the way to go though. light weight with high reps don't get you "toned", it just burns up calories, which will eventually lead to weight loss. but lifting heavy weights will increase muscle mass, and the more muscle you have, the easier it is to burn fat.
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i'm delicious
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High rep training is good for muscle endurance, not building size. If people want to lose weight they have to change their mindset. Building muscle is like building a bigger engine. We all know that a V-8 engine burns more gas. Same holds true for people with more muscle mass. More muscle will burn more calories and requires more calories to build and maintain it. Anyone wishing to loose weight should incorporate a weight training program that includes weight work designed to add muscle. 
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[b]Old enough to know better; Dumb enough to keep going![/b]
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doughboy wrote:
it is quite well known that you should do your cardio AFTER lifting weights. some studies show that you use sugar for energy during weight lifting, and by the time you do your cardio, you use fat for energy and all that. it seems like more studies support that theory.
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Well actually, lifting weight (even a heavy routine) won't deplete your glycogen by more than 70% and that's of course only in the muscles you worked. While it's true that you should do cardio after weights, (although I believe anytime you can work in weight training is better than nothing) the reason you do so is because cardio is fatiguing and if you do it before weights chances are you'll be too tired to lift as heavy as you should for maximum gains.
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Tae Kwon Do is practiced by 50 million people in 160 different countries. If everyone who studied Tae Kwon Do joined hands, they could form a line that would stretch around the globe 1.25 times!
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| POSTED BY: doughboy on 03/10/2008 09:11:52 |
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KickChick wrote:
Well actually, lifting weight (even a heavy routine) won't deplete your glycogen by more than 70% and that's of course only in the muscles you worked. While it's true that you should do cardio after weights, (although I believe anytime you can work in weight training is better than nothing) the reason you do so is because cardio is fatiguing and if you do it before weights chances are you'll be too tired to lift as heavy as you should for maximum gains.
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i used to do cardio before and after weight lifting. cardio before weight lifting as warm up, and after weight lifting, because... well, i don't have any scientific data on this, but i've found a correlation between soreness and cardio after weight lifting. it seemed to get less sore if i do cardio after weight lifting. if i go to the gym early in the morning, i still do 5-10 min short warm up cardio, just to get me started.
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i'm delicious
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I've always done the weight lifting before and the cardio afterwards. It seems to work for me.
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NEVER GIVE UP & learn one new thing each day!
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| POSTED BY: Jeff23 on 03/21/2008 08:43:55 |
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doughboy wrote:
well, i don't have any scientific data on this, but i've found a correlation between soreness and cardio after weight lifting. it seemed to get less sore if i do cardio after weight lifting.
if i go to the gym early in the morning, i still do 5-10 min short warm up cardio, just to get me started.
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No, it's true. Doing cardio after a workout tends to work the lactic acid out of the muscles. This is why you are less sore. And on the other topic. Heavy weights are fine, but you have to build up the skeletal structure before you can move on at some point. All heavy all the time will stop being effective after a while. You will want to back it down to lighter weights with more repetition before moving on to heavier stuff again. |
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| POSTED BY: doughboy on 03/22/2008 22:16:11 |
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Jeff23 wrote:
No, it's true. Doing cardio after a workout tends to work the lactic acid out of the muscles. This is why you are less sore. And on the other topic. Heavy weights are fine, but you have to build up the skeletal structure before you can move on at some point. All heavy all the time will stop being effective after a while. You will want to back it down to lighter weights with more repetition before moving on to heavier stuff again.
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ya, i kinda remember lactic acid and not being sore and... stuff... in my first year physiology course. it was 80 nursing students and like 15 guys in my class, so i barely paid attention to lectures.  i do HIT routine for 2 weeks every 3 months. i go heavy, low reps, 8-12 sets, once a week for each muscle part for 3 months, then i go light, high/slow rep, 2 sets, 3 times a week for all body parts for 2 weeks. even when i'm going heavy during that 3 months, sometimes i feel lazy and lift lighter with high reps - normally till failure - for the last set.
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i'm delicious
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| POSTED BY: Jeff23 on 03/23/2008 08:51:48 |
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Sounds like you've definitely got a goot routine going then. I was mostly afraid of someone else reading your post and agreeing and then going all heavy and injuring themselves. Good luck!
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I do my cardio first thing in the morning before breakfast, about 45 minutes worth. With sugar stores low, the body burns fat more readily. I do a good cool down after heavy lifting, though I don't do full cardio after lifting.
Daniel
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교사 Yidan kumdo, bodan taekwondo
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god, i must be a freak of nature... im 39 y.o.. around 5' 6''..155-157 lbs..i eat 4-5 times a day...im pretty ripped just from doing tkd.. i have a hard time keeping my weight on. Every one i train with is trying to lose weight or burn fat. 
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Traditional TKD
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