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2005/07/05, 05:19 PM
has led me to kick myself into "recieving" mine. a few weeks ago i had a body fat composition test using an actual machine with electrodes and all that. comes out as... :
body fat of 12.3% weighing 148 pounds. this is about 18 pounds of body fat and i recognize that i would need to lose about 4 pounds of PURE body fat to get a really nice six going. right now unflexed i have no sixpack at all but my stomach is flat, when i flex my abs i can see them kinda well. not as well as id like. i want to get them ripped you know.. yeah, so i have a question... the whole running before breakfast hype... yeah. for someone like me who is into powerlifting ( i took 1st at nationals for 13-15 at 148 pounds!! yay for me.. thanks for all the advice bb1fit that you gave me like 8 months ago when i came here asking about that... never thought id be able to win nationals.. ahh you probably wont remember me anyways. ), has quite a bit of muscle mass and wants to keep it, is it safe to take advantage of the whole "cardio before breakfast routine"? i know if my body fat was a little higher, say 16 or 18% i wouldnt really worry but is 12% too low and will i risk muslce loss? i must say i dont really care if i lose you know 5-10 pounds off my benchpress or deadlift, i can put that back on, but the thought of purposely losing muscle mass makes me want to cry. is there any way i can minimize any muscle loss if i try running for 30 minutes before breakfast? thanks for all the help guys..
oh yeahh, for any one whos interested, heres a pic from nationals deadlifting :). its funny.. you guys practically got me into weightlifting 'seriously' indirectly by having all this information lying around for me to read and id just like to thank you all. i was just looking through some new posts ( havent been here in a long time ) and i still see some of the regulars. cool to be back guys..!
http://img91.imageshack.us/img91/5826/134175828l4yz.jpg
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2005/07/05, 05:54 PM
ketosis right? isnt that like mimicing diabetes or something?
I'm fourteen.. nothing too hardcore please. :)
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2005/07/06, 10:38 AM
Young and wise. Your gotta take the world by storm.:dumbbell::angry:
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2005/07/06, 03:59 PM
haha thank you :) but can anyone answer my question?:dumbbell:
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2005/07/07, 01:00 AM
I doubt I know more than you but what Ive heard is if you working all your muscles, your body knows it shouldnt mess with them. So you might not gain any mass during that period, but the max muscle you would lose would be 1lb for ever 5 lbs of fat.
Im starting from a lower muscle mass but Im trying to do the exact same thing. Im planning on working out and dieting untill I can see my six and THEN go for lean muscle mass. Hopefully its possible to grow again without losing the sixer.
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2005/07/07, 03:15 AM
I might get chewed out for this advice buthere it goes...I'm pretty sure that not eating prior to working out is a big no no if you are trying to maintain muscle. I would think that a long slow cardio session might be the best thing. It burns a higher percentage of fat. Also nutrition must be perfected. Lowering sugars and upping the protein.
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2005/07/07, 03:16 AM
I might get chewed out for this advice buthere it goes...I'm pretty sure that not eating prior to working out is a big no no if you are trying to maintain muscle. I would think that a long slow cardio session might be the best thing. It burns a higher percentage of fat. Also nutrition must be perfected. Lowering sugars and upping the protein.
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2005/07/07, 11:40 AM
1) Running/Eating
Your muscles need glucose to run. Depending on your exertion level, a % of the calories burned will be from sugar and a % will be from body fat. You can't cheat this. You need sugar to burn fat.
With that said, some runners will eat very light, easily digestable foods, somewhere in the neighborhood of 1-2 hours before their run if they eat before the run. You don't want a full belly because you want your blood to be pumping to your muscles carrying oxygen - not in competition with your stomach digesting food. Does that make sense?
2) Pacing
As I mentioned above, a percent of the calories burned comes from sugar and a percent from fat. The pace at which the highest percent of calories being burned is from fat is generally known as the "Fat Burning Zone" - about 65% of your max heatbeat.
Please note: percentages are not absolute numbers.
The issue with the "Fat Burning Zone" is that you have to run quite a bit longer to burn the same amount of "fat calories" (even with this higher %)
When running, calories burned are determined generally by distance covered. Typically:
total calories burned = .69 * body weight per mile
As an example, lets use your bodyweight of 148 and assume a run of one hour. You are going to burn about 102 calories per mile. Lets say your "fat burning zone" is at about 4.5 mph and you burn 60% from fat.
(102 Calories * 4.5 Miles) * 60% fat = 274 FAT calories
Same thing, except lets run at 7.5 mph and assume (as an extreme low example) only 40% fat calorie burn
(102 Calories * 7.5 Miles) * 40% fat = 306 FAT calories
You still did more fat burning with the faster run. This doesn't even begin to take into consideration the other benefits you get from the faster run such as increasing your max VO2 capacity, increasing your lactose threshhold, and building more leg muscle.
Faster is better, but ANYTHING is better then sedentary.
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_Shane
I dont have to outrun the bear - just you....
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