Right, im going to stick this in my programme every day im not lifting weights. What would be the best approach to this? Possibly a powerwalk before brekkie? a jog later on in the day perhaps? 20mins, 1hour? Obviously i dont want to lose any strength, but i do need to drop weight quite swiftly due to my proposed comp at the end of april.

For me 20 mins run on treadmill followed by 10 mins row work for me.

Can swap the order and time on each around.

30-45 mins DO NOT GO OVER 130 BPM, max upto 4.5 mph on flat incline, and youll use fat as a source of fuel....No arguing, no further research, its fecking fact!

KP

I wont be hitting the gym for this btw, will be in the great out doors. Right so 30 mins at 130bpm, that's going to be a fast walk? would this be good to do pre brekkie? or just after a meal.

Karlos wrote:I wont be hitting the gym for this btw, will be in the great out doors. Right so 30 mins at 130bpm, that's going to be a fast walk? would this be good to do pre brekkie? or just after a meal.

Pre brekie without a doubt....and yes thats a fast walk.....you should be able to sing without gasping for air.....

Mate, in all seriousness just so with some slow rythmic love making with the missus.

Alex wrote:Mate, in all seriousness just so with some slow rythmic love making with the missus.

haha, i would if i seen her 3 days a week!...and could last 30 mins

kp1512 wrote:Pre brekie without a doubt....and yes thats a fast walk.....you should be able to sing without gasping for air.....

Shall i take any protein, bcaa's or owt? or will that just raise insulin? maybe some chicken, that wont affect insulin like bcaa's or whey will it.

Karlos wrote:

Alex wrote:Mate, in all seriousness just so with some slow rythmic love making with the missus.

haha, i would if i seen her 3 days a week!...and could last 30 mins

Bang one out before hand then

Karlos wrote:

Alex wrote:Mate, in all seriousness just so with some slow rythmic love making with the missus.

haha, i would if i seen her 3 days a week!...and could last 30 mins

kp1512 wrote:Pre brekie without a doubt....and yes thats a fast walk.....you should be able to sing without gasping for air.....

Shall i take any protein, bcaa's or owt? or will that just raise insulin? maybe some chicken, that wont affect insulin like bcaa's or whey will it.

theres two schools of thought on this, i

- aa pooling in the morning is going to be low and so as long as you keep cardio low itll use fat to fuel

- Post cardio...the body will have increased its requirement for nutrients, so anything you take, within reason, will get used and assimilated (within reason, again)

I dont bother taking anything...aside from a cup of coffee...

but bear in mind, when you then stop the "diet" youll bounce back like mad and get back anything you MAY lose

KP

So that's a no

ill just gob a caffeine pill. its only half an hour, it's hardly going to knock 10kg off my squat is it.

kp1512 wrote:30-45 mins DO NOT GO OVER 130 BPM, max upto 4.5 mph on flat incline, and youll use fat as a source of fuel....No arguing, no further research, its fecking fact!

KP

I bloody hope so cos I've been listening to you!

Karlos if you're going to do pre-brekkie then make it that and just fall out of bed, get dressed and out of the front door. It's what I've been doing and it's worked well. The only thing I take is GTE 500mg, Yohimbine 5mg, Rhodiola 400mg, 250mg Vit C, 2g ALCAR.

I just walk to a newsagents that's a mile away, takes me about 25 mins there and back. When I get home I'll neck some BCAA's and glutamine, have half a grapefruit and then cook breakfast

I know I couldn't do any exercise before breakfast.

And from what I know early morning exercise (before breakfast) just fatigues the adrenal glands.

So why not simply have some meat & nuts then wait 30-60mins before doing some exercise? Makes sense to me.

health4ni wrote:I know I couldn't do any exercise before breakfast.

And from what I know early morning exercise (before breakfast) just fatigues the adrenal glands.

So why not simply have some meat & nuts then wait 30-60mins before doing some exercise? Makes sense to me.

I find exercise before breakfast absolutely exhausting and I can't perform anywhere like I can later in the day - early morning sex is even more embarrassing than my night time maneuvers (and that's saying something!).

I do find though that low-moderate intensity steady state (probably quite similar to what KP is talking about) first thing in the morning does work well when it comes to fat burning.

I did some this morning. fell outa bed, had 200mg caffeine, 500mg ALA, 3g ALCAR, 1g WTE, 500mg VitC, one cap sida and did a 40 minute powerwalk with my eyepod. It was fine, had lots of energy and it wasnt bornig at all, surprisingly. I feel good now too, refreshed and awake. Definitely going to keep this up.

Karlos wrote:I did some this morning. fell outa bed, had 200mg caffeine, 500mg ALA, 3g ALCAR, 1g WTE, 500mg VitC, one cap sida and did a 40 minute powerwalk with my eyepod. It was fine, had lots of energy and it wasnt bornig at all, surprisingly. I feel good now too, refreshed and awake. Definitely going to keep this up.

might be an idea to drop the ALA in the morning..your BG is going to be low....and you wouldnt want it too low....? just a thought

KP

Good point!

WTE + Vit C = 80% of the catechins absorbed.

Catechins absorbed before aerobic exercise = metabolic shift toward fat burning. Low glycemia for fast walk not too terrible to me, I can run 1 hour average HR 160 simply with 300 ml of Yerba mate WTE lemon juice. And I have lost a decent amount of fat.

The stack Karlos uses before "first thing in the morning cardio" is quite helpful ! Using a polar to identify
"THE magic" 65% VO2max for steady state training aiming specificaly at loosing fat could be helpful and interesting.

One thing I've found is that hitting circa 130bpm requires a lot more perceived effort first thing in the morning than at night, presumably because your body's other metabolic processes haven't 'come online' yet, especially digestion.

i have found SS pre brekkie cardio to be fantastic, not only for fat loss but also for movitvation through out the day.
It was refreshing and awakening to do exercise, shower, eat then set off for work.

Morba wrote:i have found SS pre brekkie cardio to be fantastic, not only for fat loss but also for movitvation through out the day.
It was refreshing and awakening to do exercise, shower, eat then set off for work.

I agree mate...

Over the last 3 weeks Ive made myself do upto 2 hours on some day (day and night) just whilst I try things out on myself.....and Ive got to say...with the Time Nutrition..ive managed to drop another inch off my waste,keep my strength and look slighty bigger when Im really not.

My only issue is boredom! On the treddy I cant read obv or id prob end up feeling sick..so I basically put the MP3 on and look at my garden! which is very boring. This week I may try walking outside......good 3-3 miles in the hour.....