running

[MtuRbo2]

ive been thinking about running in the mornings. nothing too serious maybe just a 20-30 minute jog around the block or something. my question is would this be beneficial in cutting only? i dont want to lose any muscle mass since i have been making pretty good gains. should i run on an empty stomache? my understanding is that it jump starts your metabolism.

[Strongest Man In The World]

If you dont want to lose mass, I would reccomend HIIT sprinting. Keep the sprints 1 minute or less and have 110% intensity. If you did 45 sec/1 min sprints followed by a 2 min brisk walk/light jog for 7-8 reps you should see results and feel more energetic throughout the day. Make sure you hydrate hardcore the night before and not eating before you train shouldnt be a problem, as long as you exercise withing 30-40 mins of waking.

[MtuRbo2]

doesnt HIIT mostly use carbs? im looking to shed some fat. my understanding was that HIIT conserved muscle mass and mainly uses available carbs while low intensity training burns fat.

[Strongest Man In The World]

In order to burn fat you need to get your heart rate up as high as possible. casual jogging for 30 mins will melt off mass in your legs. Ive been there done it and its what happens. when you sprint, your heart rate spikes up and slowly taper down, which is why you only rest for up to 2 mins, and when i say rest, i mean less intensity, not a complete drop off.

Heart rate is what burns the fat and calories.

[MianoSM]

Heart rate is what burns the fat and calories.

Indeed. Your HR should be ~Your age subtracted from 220 bmp.

Very rough approximation.

[ImportLuv]

Yeah, do quick sprints if you want to keep your mass.
NEVER exercise on a empty stomach. Have a banana, apple, or something very light.

[AmandaR]

Donnie I was talking with Derek and I am thinking for doing a few runs a week in the morning instead at night to drop more weight. Id be doing about 2 miles or just keeping the work out between 20 to 30 mins. I dont want to work out longer bc you know for whatever reason I get sick. My question is should do a nice steady pace to burn more fat?

Doing

[Unregistered]

If you dont want to lose mass, I would reccomend HIIT sprinting. Keep the sprints 1 minute or less and have 110% intensity. If you did 45 sec/1 min sprints followed by a 2 min brisk walk/light jog for 7-8 reps you should see results and feel more energetic throughout the day. Make sure you hydrate hardcore the night before and not eating before you train shouldnt be a problem, as long as you exercise withing 30-40 mins of waking.

I agree

[Niggariffic]

Im going to start doing this (the last part says rest 3 mins):
http://i280.photobucket.com/albums/kk168/williambrown1213/1009081726.jpg

[Jake]

If you dont want to lose mass, I would reccomend HIIT sprinting. Keep the sprints 1 minute or less and have 110% intensity. If you did 45 sec/1 min sprints followed by a 2 min brisk walk/light jog for 7-8 reps you should see results and feel more energetic throughout the day. Make sure you hydrate hardcore the night before and not eating before you train shouldnt be a problem, as long as you exercise withing 30-40 mins of waking.

I almost agree, although if i were starting out, ide do:
Based on a mon/wed/fri HIIT schedule,
30 sec sprint
30 sec jog

for 4 minutes on mon/wed.

on fri and the following mon do it for 5 mins.
on wed and fri do it for 6 mins.
on mon and wed do it for 7 mins, etc.

Basically every 2 sessions, add another minute to the time.
Once you get up to 15 mins (About 8 weeks) you'll be feeling great and seeing results.

[Strongest Man In The World]

If you want to do some weight training to increase your run, watch this and add it in with your 3 day running schedule

http://www.youtube.com/watch?v=kgLooaVRuUo

[TrackStar]

Its not bad to eat carbs if your burning them. The carbs let you work out harder and burn even more calories. CARBS ARE GOOD YOU NEWBIES!

[MianoSM]

Its not bad to eat carbs if your burning them. The carbs let you work out harder and burn even more calories. CARBS ARE GOOD YOU NEWBIES!

+1

Spaghetti dinners before race days are there for a reason, stamina racers need those carbohydrates, true story.

[Bekah]

Its not bad to eat carbs if your burning them. The carbs let you work out harder and burn even more calories. CARBS ARE GOOD YOU NEWBIES!

+1 - CARBS ARE YOUR FRIENDS!

[Matt Vassallo]

carbs help me with post workout soreness and absolute strength ; sometimes i'm 30% stronger when i'm carbed up.

[TrackStar]

A lot of women have a hard time with this carb concept I have brought up... crazy ladies...

[Matt Vassallo]

i prefer a girl that's scared of carbs over a girl that eats them uncontrollably

then again i break up with a bitch if she loses visible hip bones.

[BUDO]

thinspiration

http://bp2.blogger.com/_loWixT6mS1Y/R1BcM8RV03I/AAAAAAAAACE/Tss6Z86kt9Q/s320/thinspiration2.bmp

[Matt Vassallo]

hahahaha

[MianoSM]

I like 'em thin too, but sometimes too much of a good thing is bad. : (

[TrackStar]

thinspiration

http://bp2.blogger.com/_loWixT6mS1Y/R1BcM8RV03I/AAAAAAAAACE/Tss6Z86kt9Q/s320/thinspiration2.bmp

She thinks shes fat.

She hasn't had carbs in years...