dotal data is heavily influenced by

dotal data is heavily influenced by the power of perception and placebo. If we have positive thoughts about a variable that we put into our training or nutrition, we are more than likely to have positive results simply due to the power of positivity. This has been shown many times over in research studies. People are given some placebo treatment and told that it will work and so it does, even though they are not taking anything new— they are just thinking more positively. By the same token, if we have a negative perception of something before we try it out, it has a lower chance of being effective even if the treatment itself is based in sound science and has shown to be effective overall with unbiased studies. How does this apply to our current topic of fasted cardio?

Fasted cardio has been a technique that has been suggested by many fitness enthusiasts over the years as a superior method to burn fat. The idea is that by performing cardio in the fasted state before you eat in the morning, the calories you burn will be a greater percentage from fat, and lead to superior overall fat loss. From an intuitive standpoint this makes sense. In fact, I performed fasted cardio for several contest preps when I was younger, as that was the default “secret” for improving fat loss that was impressed upon me by many others in the fitness industry. However, when I stepped back and looked objectively at my results, I felt that they really were not that great compared to what people were saying. Upon doing a bit more digging into the literature, I started to see that the actual research on fasted cardio did not demonstrate superior fat-loss results and furthermore, data showed that training in the fasted state actually impaired anabolism.

Even when I was performing fasted cardio, one of the problems I had with the logic of people who preached fasted cardio was that these were the same people who claimed that if you waited more than two to three hours between meals without eating, then you would spontaneously combust with catabolism. OK, I’m exaggerating, but still I wondered how people could speak out both sides of their mouth with regard to anabolism and catabolism. Somehow it was a terrible idea to go more than two or three hours without eating during the day, but it was OK to perform an hour of cardio when you had not eaten for many hours prior to that? It didn’t jive with me. Over my next several contest preps, I stepped away from fasted cardio and focused more on high-intensity intervals and I noticed improvements in my response to cardio metabolically and with regard to fat loss.

Fasted Cardio - Secret Fat-loss Weapon or Pseudoscience?I’ve talked about my experience with fasted cardio, but what does the research actually say? Brad Schoenfeld actually did a marvelous job of summarizing the data in a review of fasted cardio in the Strength and Conditioning Journal. He makes several great points, including the mention of the problems with focusing on the percentage of calories you burn from fat during cardio. In general, if you burn more fat during exercise, you will burn more carbohydrate at rest and vice versa. Interestingly, he points out that fasting before exercise actually reduces the thermogenic response to exercise compared to not fasting. This shows that eating before exercise actually enhances the calorie burning, thermogenic effect of exercise!

Most importantly, Schoenfeld discusses that fat loss is a process involving two major steps: lipolysis and oxidation. Lipolysis is the process of liberating fatty acids from fat tissue and dumping them into the bloodstream where tissues like heart, liver and muscle can pull them in and oxidize them for energy. During exercise, the rate-limiting step of total fat loss is the oxidation step, NOT lipolysis. That is, during exercise the body tends to liberate far more fatty acids than it is actually able to oxidize for energy. The excess fatty acids that are not oxidized are simply restored back into fat tissue. Fasted cardio indeed causes a greater release of free fatty acids than traditional forms of cardio. It does not, however, increase the rate of oxidation and thus, there is no difference between fat loss between traditional cardio and fasted cardio.

In order to maximize fat loss from cardio, you have to modulate the rate-limiting step of fat loss, which is fatty acid oxidation. So what form of cardio maximizes the rate of oxidation? Evidence suggests that high-intensity interval training cardio (HIIT) causes greater increases in fatty acid oxidation compared to traditional forms of steady-state, low-intensity cardio, increases 24-hour energy expenditure and leads to better overall fat loss compared to low-intensity, steady-state cardio.

If you are trying to build muscle, I’m not saying you should do HIIT every day as it would likely lead to decrements in weight-training performance due to the intensity. I’m also not saying that low-intensity cardio is useless. But you should use a combination of the two to maximize fat loss while still maintaining the intensity of your workouts.

In conclusion, fasted cardio does not appear to be superior for fat loss based on scientific evidence and my own anecdotal evidence with myself and the clients I work with. So instead of suffering as a fasted cardio zombie on a treadmill, have some food beforehand and kick thermogenesis into high gear for improved fat loss!

- See more at: http://fitnessrxformen.com/training/fasted-cardio/#sthash.GIPsi3Qq.dpuf

Kết quả (Việt) 1:

dotal data greatly affected by the power of perception and placebo. If we have positive thoughts about a variable that we put into training or our nutrition, we have more possibilities to have the positive result simply by the power of the positive. This has been shown many times over in the study. Those who were given a placebo and the treatment say that it will work and therefore, it does not, even when they are not used anything new-they are just thinking more positively. So if we have a negative perception of something before we try it out, it has a lower chance to be effective even if the treatment itself is based in sound science and has shown to be effective overall with unbiased research. Making How this applies to our current topic of heart fasted? fasted heart was a technique that has been recommended by many fitness enthusiasts in recent years as a better method to ignite the substance fat. The idea is that by making heart fasted state before you eat in the morning, the calories you burn will be a greater percentage of fat, and lead to overall fat loss premium. From a visual standpoint this makes sense. In fact, I made ​​fasted cardio for some preps contest when I was young, because it is the default "secret" to improve the balance was impressed on me by many others in the fitness industry. However, when I step back and look objectively at my results, I feel that they really were not great compared to what people are saying. When do a bit of digging into the literature, I began to see that the study of fasted cardio reality has not proven results better fat loss and further, the data show that the state of the fasted train actually met difficult to assimilate. Even when I made ​​fasted cardio, one of the problems I have with the logic of those who preach the fasted cardio is that these same people claim that if you had to wait more than 2 3 hours between meals without eating, then you will spontaneously combust with catabolism. OK, I'm exaggerating, but still I wonder how people can speak out of both sides of their mouth for the assimilation and catabolism. Somehow it's a terrible idea to go more than two or three hours without eating during the day, but it is OK to perform cardio for an hour when you do not have to eat more Hours earlier? It does not jive with me. In my next, some contest preps, I walked out of fasted cardio and focus more on high intensity interval and I noticed improvements in my response to Metabolically heart and related to fat loss. «« fasted Cardio - secret weapon of fat loss or pseudoscience? I talked about my experience with fasted cardio, but the study actually says nothing ? Brad Schoenfeld really did a great job of summarizing the data in an assessment of the strength and cardio fasted cold magazines. He makes some excellent points, including mention of the issue problems with focus on the percentage of calories you burn fat in the heart. In general, if you burn more fat during exercise, you will burn more carbohydrates at rest and back. It is interesting You, he pointed out that fasting before exercise actually reduces the thermal response to exercise than non-vegetarians. This shows that eating before exercise actually increases calorie burn, thermal effect of exercise! Most importantly, Schoenfeld discusses fat loss is a process that involves two main steps: lipolysis and oxidation. lipolysis is the release of fatty acids from fat tissue and dumping them into the bloodstream where tissues such as heart, liver and muscles can pull them and their oxidized for energy. During the exercise, limited proportion of all steps fat loss process step Oxidation, not lipolysis. It means that, during exercise the body tends to release more fatty acids many it is really possible to oxidation for energy. The excess fatty acids are not Oxidative simply restored fat tissue. fasted cardio actually cause a bigger version of the free fatty acids compared with traditional forms of heart. It does not, however, increase the speed oxidation and therefore, there is no difference between fat loss and cardio tradition fasted cardio. To maximize fat loss from the heart, you have to adjust the rate limiting step of the fat loss cool, which is oxidation of fatty acids. So maximize cardio form of speed oxidation? Evidence suggests that high-intensity interval cardio training (HIIT) greater cause increase in fatty acid oxidation compared to the traditional type of steady, low-intensity heart, increasing 24-hour energy expenditure and fat loss leads to better overall than low intensity, steady state heart. If you're trying to build muscle, I'm not saying that you should perform HIIT every day as it will likely lead to decrements in weight training performed by the intensity. I do not also said that low-intensity heart is useless. However, you should use a combination of the two to maximize fat loss while maintaining your exercise intensity. In conclusion, fasted cardio does not appear to be superior for fat loss is based on scientific evidence and anecdotal evidence of my own to myself and the clients that I work with. So instead of suffering as a zombie fasted cardio on a treadmill, have some food first and kick into high gear temperatures for improved fat loss! -See details: http://fitnessrxformen.com/training/fasted-cardio/#sthash.GIPsi3Qq .dpuf

Kết quả (Việt) 2:

Data dotal affected by the power of perception and placebo. If we have positive thoughts about a variable that we put into training or our nutrition, we have more possibilities to have a positive result simply by the power of the ocean. It has been shown many times in the study. People were given a placebo and the treatment say that it will work and therefore It does, though they do not take anything new- they just think more positively. Similarly, if we have a negative perception of something before we try it out, it has little chance of being effective even if the treatment itself is based on science and has shown to be effective overall disaster with research. How does this apply to all The issue at the heart of our vegetarian? Cardio fasting was a technique that has been suggested by many fitness enthusiasts in recent years as a better method to burn fat. Ideas is by doing cardio in a state of fasting before eating in the morning, the calories you burn will have a greater percentage of fat, and lead to higher overall loss of fat. From a visual perspective This view makes sense. In fact, I perform cardio vegetarians in many athletic competitions at a young age, because it is the default "secret" to improve fat loss but was very impressed when I had many people in the fitness industry. However, when I step back and look objectively at my results, I feel that they really are not that big compared to what people say. When you do a little dig into the literature, I began to see that the actual study cardiovascular prove vegetarian fat loss results and further advanced, data show that training in the state of fasting real assimilation the decline. Even when I made ​​vegetarian cardio, one of the problems I had with the logic of those who preach fasting cardio is the same person who claimed that if you wait more than 2 -3 hours between meals without eating, then you will automatically turn to catabolism. OK, I'm exaggerating, but I still wonder how people can speak out both sides of their mouth ventures to assimilation and catabolic with. Somehow it's a terrible idea to go over two or three hours without eating during the day, but it is OK to perform an hour of cardio when you have not eaten several hours earlier? It does not jive with me. Since many athletic competitions my next, I walked out of the heart of fasting and focused more on high-intensity intervals and I noticed the improvements in My response to Cardio metabolic and related loss of fat with. Fasting Cardio - Fat-secret weapon or pseudoscience my loss? talked about my experience with the fasted cardio, but what does the research really say? Brad Schoenfeld really did a great job of the data summarized in an evaluation of cardio fasted Strength and Conditioning Journal in. He makes some great points, while referring to the issue with a focus on the percentage of calories you burn fat from the heart. In general, if you burn more fat during exercise, you will burn more carbohydrates in the rest and vice versa. It is interesting that, he pointed out that fasting before exercise actually reduces the reaction temperature to carry over for non vegetarians. This shows that eating before exercise really help enhance burn calories, the thermal effect of exercise! Most importantly, Schoenfeld discusses fat loss is a process which consists of two main steps: lipolysis and oxidation. lipolysis is the release of fatty acids from adipose tissue and blood vessels into tissues where the heart, liver and muscles can pull them in and oxidizing them into energy . During the exercise, the rate-limiting step of total fat loss is the oxidation step, NO lipolysis. That is, while exercising the body tends to release more fatty acids are made Can the oxidized into energy. The excess fatty acids without oxidized simply be restored back into the fatty tissues. Cardio diet actually cause a greater release of fatty acids freedom than the traditional form of the heart. It does not, however, increases the oxidation rate and therefore, there is no difference between the reduction of fat between traditional cardio and cardio fasted. To dinner maximizing fat loss from cardio, you must adjust the rate-limiting step in fat loss, which is fatty acid oxidation. So what forms of cardio to maximize the speed of oxidation? Evidence showed that high intensity cardio interval training (HIIT) caused greater increases in fatty acid oxidation compared with traditional forms of steady, low-intensity heart, increasing 24-hour energy expenditure and resulting to overall fat loss better than low- intensity, steady state cardio. If you're trying to build muscle, I'm not saying you should do HIIT every day because it is likely to lead to this interest in weight training activities by intensity. I do not say that low-intensity heart is useless. But you should use a combination of the two to maximize fat loss while maintaining intensity of your workout. In conclusion, cardio vegetarian does not appear to be superior for fat loss is based on the scientific evidence and the evidence of their own with myself and the clients I work with . So instead of suffering as a vegetarian zombie cardio on a treadmill, had some food before and stones heat into high gear to improve fat loss! - See more at: http: // fitnessrxformen.com/training/fasted-cardio/#sthash. GIPsi3Qq.dpuf