Ironfist is dead right about your sig, by the way!
Also, if you’re trying to lose weight to fight and not just burn fat, then be careful with the protein. If you lose fat but put on lean muscle, you might gain weight - lean muscle weighs more than fat!
Also, I’m still waiting to hear some proof that muscles are burned before fat and why cardio before breakfast “forces the body to burn fat”.
Any takers? I’m open to being educated, cos I ain’t no expert.
One theory about cardio in the morning before anything has to do with the low glycogen level in the morning. Since you don’t have much glycogen in the morning, you tend to use your fat stores to use as energy. BUT! there isn’t any hard evidence that doing cardio in the morning will actually do that. So do cardio whenever you want.
Also, that gazelle thing is crap. The pendulum motion is actually doing all the work for you, so you don’t get any workout.
High Intensity Interval training is not just raising the intensity during your intervals. It’s doing the max effort doing your intervals. So you jog or walk for bit, then you sprint as hard as you can for a bit, then you job/walk, then sprint hard, etc.,
I was talking to this chick who said she did intervals. And she said her interval length was 5 minutes. I said that was BS, but she said she’s really fit. I don’t know, maybe my cardio sucks. But I don’t think I can sprint hard for 5 minutes.
red5 – creatine won’t inhibit fat loss, it will inhibit WEIGHT loss. creatine causes the muscles to store more water, thus making you more water heavy.
rub, ok, that makes sense with the creatine.
hmm, I pay more attention to the way my clothes fit and the way I look than the scales. Although, in this instance the poundage does matter. I only got about a 30 day supply of creatine anyway AND I already opened it so I’ll see what it feels like before I buy anymore.
thanks.
i’m not the first or the only with a long sig.
just the best quality;)
protein uptake limit?
maybe more misinformation but I heard somewhere a while ago that your body couldn’t absorb more than about 20 grams of protein at a time. It would shunt the rest away as waste.
true or not?
If true then what is the time limit on this. at 8 meals a day this would mean eating every 2 hours at more than 20 grams/meal to reach 200 grams. So, the math doesn’t work out…
No, the amount of protein intake at once shouldn’t be a problem.
Actually FP, thats not totally true, let me explain. Generally low impact aerobics is considered the best way to burn fat.
Sorry, bud, but you are incorrect. Low impact aerobics does not burn as much fat as a properly structured interval program. There have been numerous studies which show this phenomena and it has even become accepted in western sports science which is generally a few years behind the cutting edge. Not only that, but low impact/sustained effort aerobics actually premote greater fat storage, so even though they burn fat, your body adapts in a way that makes it more likely to send any access calories consumed straight to your adipose tissue.
Serpent, 12 years of weight lifting and running 
Rub - right, I know what it does, however I find a lot of guys who are just getting started or are just getting serious about weightlifting tend to pick up on the supplements a little too quickly. Thats not to say Oso, your “new” at it.
FP - I can agree with you on the interval stuff, I just read a nice article on it last night and it sounds interesting, something I may experiment with here soon. However I have to disagree with the low impact assessment, that just hasn’t been the case in my experience.
Oso, your body will only absorb so much of anything at one time. Typically most of the rest is released as waste, although your body may choose to store it as fat if you aren’t eating properly. This all depends on your goal of course. My russian body building girlfreind used to eat every two hours, even getting up at 2 am to have a piece of chicken or something, so she could get enough protien and not get too hungry, because if you get hungry your body attacks your muscles.
Ford, I have looked for examples of HIIT but as usual there are many suggestions. Have you got a good reference for HIIT? What I don’t seem to be finding is a total duration. I see everything on the intervals from 1 to 2 mins up and as little as 15 seconds down but nothing on total time. Is 24-30 minutes of interval enough? Could a lesser amount of time be effective?
tia
Thats not to say Oso, your “new” at it.
now worries, i’m the first to admit confusion on this. Back in HS (81-85) there was no discussion of nutrition. This is the first time i’ve trained for competition since then. So, here I is, asking…if only you silly fuggers would stop ****ing on each others legs about your opinions 
;)…there are certainly more than one view and a google of the net shows tons of college and pro sports nutrition sites…each supported by sports med pros.
I appreciate all advice and will attempt to figure out something that works for me out of it all.
My observation about the low impact approach is that you have to sustain it for a long period of time. I’ve been sitting and watching the last 10 minutes of the aerbics class that’s before my class and seen the same people do it twice a week for 2 years now…and there is no noticable difference in their body appearance. Their cv system is surely in good shape but with their approach of taking 2 5 minute breaks in an hour, I don’t think they are going to drop any weight.
You know what my advice would be to you Oso? not to worry too much about it. Use your common sense in what you are doing, eating, and taking and I guarentee you will do just fine.
that was the plan 
more on HIIT
in HS (lo, these many years past) one day a week we did interval type training. Our usual day was a 3.2 mile run but one day a week we got on the track and did 1/4 mile sprints alternating with 1/4 mile jogs for 3 miles. I used to pull 56 or 57 seconds for the first 2 or 3 sprints ( aahh, youth and only weighing 140 lbs.)
lets see if I shoot for a 7 min mile that means 1 min 45 sec quarters…i’ll give that a shot in the morning…1/4 mile sprints followed by 1/4 mile jogs for 3 miles…wait that’s not going to get me the 21 min 3 mile if I only run 1.5 miles at a 7 mph pace…so I’d have to run the sprints at a 10.5 mph pace and the jogs at 3.5 mile an hour pace to even it out…oh, I’m gonna puke…
I have some hill interval training I do that always makes me want to puke, so far so good though!
Red5 - your anecdotal evidence based on your experience is hardly scientific. It’s only relevant to your body type. There’s a lot of scientific evidence out there that suggests different based on averages.
Low intensity does not burn more fat.
Low intensity does not burn more fat.
if you did it for an hour or more I think it would.
If you only have 20-30 minutes than I don’t think it would and HIIT would be a better choice for that duration.
somebody else’s turn to ****
No, think about it this way:
Your body burns fat at rest as it’s the most abundant fuel you have. It can’t afford the oxygen to burn fat so much during intense exercise, so it burns carbs. Then it starts to metabolise fat. At low intenisty exercise it can afford to burn some fat - therein lies your argument about low intenisty exercise burning fat. Here’s where it falls down:
Let’s say you work out for 30 minutes. There’s this thing called EPOC - Excess Post-exercise Oxygen Consumption. The harder the workout, the longer the EPOC.
So, work hard for 30 minutes, burn off a lot of carbs, maybe also burn some fat. Hard exercise, long EPOC, you burn more fat after you stop.
Or
Work out at low intensity for 30 minutes, your body can afford to burn some fat as it has the oxygen (because of the low intensity). So you burn a little fat, but, due to the low intensity, there is little or no EPOC.
Overall, more fat is burned during and after high intensity exercise than during and after low intensity exercise.
You have to look at the whole picture.
OSO,
Interesting articles about different types of interval training:
http://www.t-mag.com/nation_articles/251run2.html
Articles about some of the initial studies done on HIIT and routines:
http://www.cbass.com/FATBURN.HTM
http://www.cbass.com/SEARCHOF.HTM
Then this is a routine that is well put together as well (Taku):
Phase 1. Weeks 1 & 2 = 4 X 90 seconds work + 90 seconds recovery. Weeks 3 & 4 = 5 X 60 seconds work + 60 seconds recovery.
Phase 2. Weeks 1 & 2 = 6 X 45 seconds work + 30 seconds recovery. Weeks 3 & 4 = 7 X 30 Seconds work + 20 seconds recovery.
Phase 3. Weeks 1 & 2 = 8 X 20 seconds work + 10 seconds recovery. Weeks 3 & 4 = 10 X 20 seconds work + 10 seconds recovery.
Phase 4. (3-4 weeks peaking cycle) Week 1 Monday & Friday = 10 X 20 seconds work + 10 seconds recovery. Week 1 Wednesday = 5 X 30 seconds work + 60 seconds recovery. 3 X 20 seconds work + 40 seconds recovery. 2 X 10 seconds work + 30 seconds recovery.
Week 2 Monday & Friday = 10 X 20 seconds work + 10 seconds recovery. Week 2 Wednesday = 5 X 30 seconds work + 60 seconds recovery. 5 X 20 seconds work + 40 seconds recovery. 5 X 10 seconds work + 30 seconds recovery.
Week 3 Monday & Friday = 10 X 20 seconds work + 10 seconds recovery. Week 3 Wednesday = 5 X 30 seconds work + 60 seconds recovery. 5 X 20 seconds work + 40 seconds recovery. 10 X 10 seconds work + 30 seconds recovery.
Week 4 Monday = 5 X 30 seconds work + 60 seconds recovery. 5 X 20 seconds work + 40 seconds recovery. 5 X 10 seconds work + 30 seconds recovery.
Wednesday = 4 X 30 seconds work + 60 seconds recovery. 6 X 20 seconds work + 40 seconds recovery. 10 X 10 seconds work + 30 seconds recovery.
Friday = 5 X 30 seconds work + 60 seconds recovery. 8 X 20 seconds work + 40 seconds recovery 12 X 10 seconds work + 30 seconds recovery.
Ford, thanks.
On phases 1,2,3 are those done M,W,F or everyday?
The first article lays things out very clearly.
thanks again
2-3 times a week should be suffiecient. If you want more, you could throw a regular slow paced jog in there once a week for good measure.
For mathematically impaired Americans who never ran track in high school, 400 meters is one lap around a standard track.
That’s hilarious. Sad, but hilarious.