I remember reading somewhere that in order to get benefits from cardio, you have to do a minimum of either 12 or 20 minutes. For those of you trying sprint/walking, (or sprint/jogging) are you achieving at least 12 minutes?
As I remember someone saying, that shit is REALLLY taxing. Most people are a wreck before they hit 10 minutes.
yo guys i have a question, im lifting right now alot, but recently i started hearing these cracking noises coming from my elbows when i bench press. it doesnt feel weird but its like that feeling when your stretching, i get it on EVERY push.
this is what i look like in case it means im doing something wrong -
http://myspace-868.vo.llnwd.net/00953/86/86/953826868_l.jpg
it just started happening recently and im worried my joints are going in the shitter already, im only 18!
source??
That is utterly ridiculous.
If you are doing steady state cardio then all you are after is the calories burned during that sessionā¦the longer you go the more caloriesā¦thatās all. If you only run 10min, you burn 10min worth of calories
With the Interval training, the work is anaerobicā¦intensity is the main factor. The main benefit of this type of cardio is the EPOC or āafterburnā where your metabolism is elevated post cardio session.
I would love to see WHY they say that.
Oohā¦at this point I forgot the title. I think it was something like, āThe Real Method of Burning Fatā or something like that.
Age x 20 is the ātarget heart rateā that youāre trying to hit. And you want to hit a minimum number of minutes.
Indeed, this is why no one has serious trouble getting developed arms compared to pecs.
ive heard stuff like this before, but only it was something like u need a min of 20 mins of cardio to actually begin burning fat.
theres a lot of ppl who cant go 5 minutes jogging fast let alone 20 minutes, how do u explain that to them? lol
that formula is way off baseā¦that would put my target heart rate at 460 bpmā¦that is over 2x my max heart rateā¦and ur max heart rate goes down as you ageā¦well according to that formula the older you are the higher ur target heart rate isā¦:rolleyes:
Donāt buy into crap like that guys.
Low intensity efforts burn mobile fatty acids for energyā¦high intensity efforts are powered by carbohydrates and the two different activities are powered by completely different energy systems. Low intensity = oxidative pathwaysā¦high intensity/anaerobic = phosphagen and glycolytic pathways.
Hm. Well, the formula was straight out of the memory without thinking about the numbers. Maybe it was age x 12? Donāt remember.
Anyway, it sounds like you arenāt disagreeing. I think the stuff youāre talking about is different than the stuff in the book. Theirs ālowā and yours āhigh.ā
Letās try it from a different angle: Which burns fat āfasterā?
Being in a state of ketosis burns fat faster than being in a straight caloric deficit.
No activity burns fat faster than another. It is calories in vs. calories outā¦simply put.
Patently incorrect. Development in terms of muscle gain is genetic in both instances. There are several IFBB proās who have weak arms relative to their chest (art atwood for one). The reason arms seem easier is several fold, one they are distal so they are covered with far less adipose tissue, meaning you can see results (veins and peak) at much higher bodyweights giving the illusion of size. Secondly joint size and insertion points can play amazing optical illusions with the look of an arm. Thirdly many people lift arms twice weekly and donāt lift anything else with any intesity.
actually, i am the opposite, i have trouble getting developed arms, but no trouble with chestā¦but i think that might be geneticsā¦my chest just develops fastā¦additionally my arms are kinda long so my bicept muscle is longer? i dont know, that may be why it is harder to develop? not sure, but i think my arms are pretty week and need to be biggerā¦definatelly one of my weak pointsā¦they have slowly been improving thoughā¦
im outi
Roberth
Ah, thanks on the info Chaos. :tup:
Really Heat? Pecs are my weakest point, all my other muscles develop pretty nicely compared to them.
iāve read that before - i think it was even somewhere out of this thread - but i think the time was just an estimation. if i remember right the idea is that you wonāt start burning up stored fat until youāve been going long enough to break out into a decent sweat - so jogging would give you a nice 12-20 minute time period.
I have a bottle of amino tablets I got from a friendā¦Iāve been doing some reading and aminos sounded good, so I specifically asked him to try to score me some. Well the instructions say to take them after a workout on an empty stomach. Thereās only like 9 grams of protein in a serving (3 tabs). WTF? After a workout, I usually slam a 40g protein shake and a bagel. How is this product supposed to compete with that post-workout meal? Am I supposed to disregard the instructions and take the tabs WITH the shake? Will that cause any problems?
whatās crackinā SRK? Thought iād update yāall with my physique endeavours. I fell off boys 
My apologiesā¦ started eating pizza everyday and drinking tons on weekendsā¦ From my last stats (forgot the weight) I went from 10% to 14% fatā¦ iām back at 12% fat now at 168 lbs after eating clean for a bit 
Going to keep going at itā¦Iāve put on about 7 lbs. of muscle since I started in september. How is that? I was thinking I couldāve added more muscleā¦ Iāve started a new diet, using carb cycling now and i feel thisāll work for meā¦ letās see. I think I might start a workout/diet log over at t-nation.
Edit: Iām thinking iāll get to about 10% fat or even lower, and start a MAAAD clean bulk diet. Iām going to stop drinking for a bit after new years. (going to see DJ TIESTO live in MONTREAL) The bulking wll be until end of march, and iāll do a cutting month in april. So iām good for the summer
Edit2: My strength keeps going upā¦ itās fucking awesome. Iām going to be doing same workout Magnus posted up, except 2x a week iām going to kill my bicepts with a dropset, and work on calves. Both until failure. Interval training 2x a week, and abs three times a week.
Good to hear you keep getting strongerā¦periodization is great for that. If you keep getting stronger, and consume enough calories to gain weight, you will put on muscle.
Iām starting a new program next week, it is my version of westsideā¦a popular strength program templateā¦Here it is.
Upper1: Resting Intervals 90-120s
Bench Press 5x3
Weighted Pull ups 5x3
Incline DB Press 3x8-10
High Rows 3x8-10
Shoulder stability circuit.
Lower1: RIās 90-120s
Back Squats 5x3
RDLās 5x3
Split Squat 3x8
Hypers 2x12-15
Upper2: (dynamic effort, or speed work)
Push Press 8x3
Bent Rows 3x8-10
Weighted Dips 3x8-10
Weighted Chin ups 3x8-10
Shoulder stability circuit
Lower2:
Power Cleans 8x3
Snatch Grip Deadlifts 3x8-10
Lunges 3x8-10
Loading parameters will be as follows:
Week1: Main lifts-80% of my 1 rep max
Week2: 85%
Week3: 90% (set new Personal Records)
Week4: back off/unload, 70% or so
repeat.
Cleans and push presses will be done @65-70%
Accessory work will be not be to failure, but will not be periodized, I may try to add weight once or twice a month.
Shoulder stability circuits are comprised of external rotation, YTWLās, serratus push ups, and cable reverse flies.
Going to start āThe Metabolism Advantageā tonight, Iāll comment on what I read by tomorrow.
isnāt that by dr. john berardi? If so, should be a good read.
Yeah man, lol, youāre the one who recommended it to me.
Good stuff so far, read only part 1, but Iām going to try finishing the entire book by Wednesday or so. :tup:
take your time, soak it up!!