How to melt off fat and maintain low body fat.

[Soup Nazi]

I had this saved on my pc for awhile now and have been seeing great results by following it, although I can't remember where I got it from.
Either way, I thought I'd share it.

Bodybuilders should perform at least two 30 to 45minute cardio sessions a week year-round for general conditioning. Keep in mind that cardio can impact your ability to grow, so you don't want to go wild and do it every day. When you're trying to shed bodyfat, you can do considerably more, building up to as many as five sessions of up to one hour each week. Follow these nutrition recommendations for best results.

Eating nothing before cardio has always been the ideal. Cardio uses bodyfat as fuel and the amount of carbohydrates in the bloodstream influences your body's ability to maximize fat burning. If there are a lot of carbs in your bloodstream from a recent meal, then fat-burning decreases. If there's but a scant amount of carbs in your blood, fat-burning skyrockets. That's what makes cardio in the morning on an empty stomach so effective. No carbs in the blood--especially after an overnight fast--elevates your ability to melt away bodyfat.

New research shows that fat burning can be enhanced even further if you take amino acids before your cardio workout. We recommend going with three to six grams (g) of an amino acid product that contains alanine, arginine, cysteine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, serine, threonine, tryptophan, tyrosine and valine. Another option is to go with 10-20 g of pure whey protein isolate or hydrolysate. Just be sure the product contains no carbs or fat.

During Drink water. Marathon runners often swig energy drinks such as Gatorade, which might make you think you should, too. Wrong. The calories from these drinks are quickly absorbed and decrease your body's ability to burn bodyfat. Endurance athletes use these drinks to provide energy to keep the body from working so hard. Water is the best thing for a bodybuilder to consume while doing cardio. It will help keep you hydrated, enhancing recovery and the flushing of harmful toxins.

After Consume plenty of protein. Even cardio work can create a catabolic state, and protein can help put an end to that. Specifically, whey protein and egg whites top the list as premier postcardio protein sources. They hit the bloodstream faster than any other amino acid source, helping to prevent muscle loss. You need some carbohydrates after cardio, but it's best to wait 90 minutes before ingesting them. That's because carbs cause a rise in insulin, which may override the fat-burning hormones released from cardio. At the 90-minute mark, you may eat carbs. Specifically, go for slow-burning ones such as oatmeal, rye bread, yams or yogurt. Take in 40-80 g of carbs and eat these with a whole-food protein source such as meat, steak or eggs. These carbs cause a more moderate release of insulin. Keeping insulin levels in check after cardio is important in burning as much fat as possible.



NUTRITION TIMETABLE

- Before, no food sources, 3-6 g amino acids or 10-20 g whey.
- Cardio, consume allot of water.
- Immediately after, whey protein or egg whites.
- 90mins later, 40-80 g slow-burning carbs and whole-food protein.

[Michelley]

woo thank you

[Najonairpic]

Good post Soupy.

[Sportsmedjosh]

If you like a post, don't forget to rate it.

[bmwe30is]

Awesome post Soup.. Thanks!

[SuperDooperman]

lovely, God bless you

[Bears]

Awesome article man thanks :)

Do you think you could give examples of what you would do for a 30-45 minute cardio work out?

[Sportsmedjosh]

Bear there are so many options anything that really elevtes your heart rate would be a good cardio workout. If it's fun you'll stick to it.

[roxywen]

i always thought it was good to have some carbs b4 cardio so you could have more energy, THanks a lot for this post!

[porkchopbimmer]

Awesome post so I should do cardio say 3 times a week instead of 5?? Also is it alright if I do lifting right after cardio?

[Sportsmedjosh]

Originally Posted by porkchopbimmer

Awesome post so I should do cardio say 3 times a week instead of 5?? Also is it alright if I do lifting right after cardio?

your cardio should come after lifting, there is a couple threads here where we discuss why, I'll see if i can find it and post a link to it.

[Soup Nazi]

Originally Posted by porkchopbimmer

Awesome post so I should do cardio say 3 times a week instead of 5?? Also is it alright if I do lifting right after cardio?

I would say 5 times a week should be a maximum if you want to maximize results, and 2 times a week a minimum to maintain low body fat.

Honestly, cardio and weight training should be in separate sessions, if not possible, do cardio after the weight training, so you can maximize your weight training and use that available energy from your previous meals to lift with less rest time between sets and with more intensity and then do cardio to burn off the rest of energy you have and start burning fat, if you do cardio first you will have depleted your energy sources and then lift tired, besides breaking down muscle during your lifting session for energy.

[EUROTEK///M3]

Thanks for the info!!!!

[Sportsmedjosh]

Hopefully it'll help you on your quest man.