Tråd: MaxOT q&a?

hai
driver å lese pdf dokumentet ang MaxOT, og der drivern å snakker om ett sted der han har en Q&A seksjon. Noen som har adressa til denne?

thanks

http://www.ast-ss.com/max-ot/course/...ot_qa-main.asp

tar 2-24 timer for å bli medlem, så jeg prøver her litt først jeg.

på side 126 og 127 forteller han at den beste måten å kjøre kardio på er korte intensive økter på 30min. Han sier også at man må gjøre kardioen 12 timer før/etter treninga (som er greit nok), og han anbefaler 2-5 ganger i uka.

Jeg siterer: "The higher the intensity of the cardio the greater the fat-loss and the greater the calorie expenditure during the length of exercise. And most importantly, the less of a negative impact it has on muscle breakdown."

Og jeg kjører morgenkardio på tom mage...
Jeg trodde at høyintensitivitetskardio var værre for muskelveksten enn lav...

any thoughts?

Han mener vel at du skal karbe litt før trening da.. For intensitets kardio har vist seg å gi forbrennende effekt resten av dagen.. Men spør du meg som har deffet en ganske god stund så er 45min minimum og helt klart best.
Det regner jeg med at de fleste old school folka her også mener

Jeg er vel ikke for noe old-school kar å regne håper jeg hehe. Ikke er jeg noe ekspert på området heller. Men jeg har eksperimentert litt på meg selv ift kardiomengde og intensitet. Uten at jeg har foretatt noen nøyaktige målinger av hverken det ene eller andre. Mitt soleklare inntrykk er at kardio på 1 time og opp er det mest effektive ift fettforbrenning. Geriljakardio og slikt funka ikke særlig bra på meg. Ikke høyintensitet heller. Det perfekte for meg er å kjøre spinning et par-tre ganger i uka på en time. Mange vil nok kalle det høyintensitet, men det er hva du gjør det til. Kjør spinning, men ta det litt med ro. Finfin måte å ta kardiodelen på spør du meg:-)

Mvh Wannabe

fler som har tanker angående morgenkardio?

Jeg pleier å gå en tur på 30 - 45 minutter før frokost 3 - 4 ganger i uka.. Forbrenner greit med fett og mister ikke noe muskelmasse.. Syns dette fungerer helt greit!

De som så dokumentaren om Anders graneheim så at han gikk turer tidlig på morgenen han også. Lavintensitetsturer på ca 45 min. tror jeg det var.

Noen som kjører HIIT kardio her?
Høres grusomt slitsomt ut sånn tidlig på morgenen, men skal visst være mye mer effektivt enn vanlig kardio. Og skal visst bare være maks 15 min hver gang.

jeg kjører også som hit, 15 minutt fungerer veldig bra.

Det blir vel noe av det samme som gerilja kardio det?
Har slutta med det om morgenen.. Var så utrolig tungt.. Kjører det bare på ettermiddagen/kvelden hvis jeg har dårlig samvittighet for noe jeg har spist eller hvis jeg føler meg skikkelig motivert for det..

Tanker?


My Approach To Doing Cardio For Optimal Results
by Tim Wescott
Most bodybuilder`s, fitness enthusiasts, and personal trainer`s, will tell you that the best time to do cardio is early in the morning, on an empy stomach. For some reason, which most of them don`t know the answer to, they will tell you this is the perfect time to facilitate fat burning. I`m here to say they are off base in this approach to losing bodyfat, and I will tell you why. As bodybuilder`s, most of us endeavor to eat 5-6 meals a day, spaced out over three hour intervals.This helps to keep blood sugar levels stable, keeps us in an anabolic state, by maintaining a positive nitrogen balance, aids in better digestion and assimilation, and also helps to keep the waistline smaller, as most of the meals should not be big meals, per se`!
After ing all night for 6-8 hours, or whatever amount is required for you personally, the body, upon arising in the morning, is in a very catabolic state.This means a state of negative nitrogen balance,something no bodybuilder wants. To perform cardio at this time, on an empty stomach, creates a further state of catabolism, thus resulting in muscle breakdown, and muscle tissue loss.The exact opposite of what bodybuilding is all about! It`s true that blood sugar levels are low in the morning, but so are amino acids,the building blocks of protein. If you must do cardio in the morning.... no big deal, just make sure to have a protein drink, or a light protein meal, 45-60 minutes before the aerobic session. Your first priority in the morning, after fasting all night during , should be to feed the body protein and carbs, thus restoring the body to an anabolic state once again. You always want to remain in this anabolic state, if possible, thats why we eat every three hours or so.
In my opinion, the best time to do cardio is after you workout with the iron. Performing your cardio workout after training with the weights, is the most ideal time to burn fat. The reasoning behind this thinking is that during your weight training workout you are using glucose, and stored glycogen, as fuel for energy. Glucose and glycogen are sugars, and sugars are carbs. You want to use carbs as fuel for your training ideally,to sustain you throughout the workout. After you are done training, your glucose and glycogen levels are obviously depleted, thus making this the perfect time to perform your cardio, and to use stored fat as fuel. At this time, if you are on a high protein diet, as most bodybuilder`s are, or should be, the body will burn fat as fuel, to help get you through the cardio session.
Keep the cardio intense and brief, or the body will once again go into a catabolic state and use protein for fuel literally eating your hard earned muscle tissue alive.Doing too much cardio is detrimental. The type of cardio that you perform is up to you, but I would recommend doing 15-20 minutes of "High Intensity Interval Training". Hereafter known as HIIT !! HIIT cardio involves an all out burst of effort for about a minute, followed by a cool down pace, also for a minute or so, or until the heartrate slows down substantionally. As I stated above, 15-20 minutes of HIIT is great and usually enough for most people. I personally wouldn`t go over 30 minutes tops.
One of the advantages of performing HIIT cardio is that it accomplishes more in a shorter time period. Another more important benefit, is that it raises the heart rate and the metabolism. Your metabolism stays elevated long after your cardio session is done.This enables the body to keep on burning more fat just by going through your normal daily routine! I call this effect the "Afterburn" !!
I use an Eliptical Trainer most of the time, and I find by using this particular apparatus, I burn over twice as many calories using HIIT, over more traditional methods I have employed in the past.The Eliptical Trainer also has virtually no impact on the feet, hips, or knees. So there it is, my take on doing AM cardio, and why I think it should not be done on an empty stomach. Try it out and lose some of that excess bodyfat, while retaining your hard earned muscle, you`ll be glad you did !! TRAIN HARD !!!