Omdat ik onderstaande mail kreeg van Tom Venuto (BFFM), begon ik ook te twijfelen aan het Cardio op een nuchtere maag. Tom is, voor vetverlies, absoluut zeker van de goede werking ervan.
"However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you're not a "morning person." "
Het spierverlies komt ook ter sprake.
Ben een beetje in de war. Hoor vaak de gevestigde orde (sportopleidingen, voedingscentrum) hele andere theorieeen hebben dan de ervaringsdeskundigen (zoals Tom). Ook in zijn boek Burn the Fat, Feed the Muscle, haalt hij cardio in de ochtend, los van KT aan.
The Secret to Burning Fat Up To 300% Faster, by Tom Venuto
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When is the best time of day to do your aerobic exercise? The
answer is any time! The most important thing is that you just do
it. Continuous cardiovascular exercise, such as walking, jogging,
stairclimbing, or cycling, sustained for at least 30 minutes, will
burn body fat no matter when you do it. However, if you want to get
the maximum benefits possible from every minute you invest in your
workouts, then you should consider getting up early and doing
cardio before you eat your first meal - even if you're not a
"morning person." Early morning aerobic exercise on an empty
stomach has three major advantages over exercising later in the day:
Early in the morning before you eat, your levels of muscle and
liver glycogen (stored carbohydrate) are low. If you eat dinner at
7 p.m and you eat breakfast at 7 a.m., that's 12 hours without
food. During this 12-hour overnight fast, your levels of glycogen
slowly decline to provide glucose for various bodily functions that
go on even while you sleep. As a result, you wake up in the morning
with depleted glycogen and lower blood sugar - the optimum
environment for burning fat instead of carbohydrate. How much more
fat you'll burn is uncertain, but some studies have suggested that
up to 300% more fat is burned when cardio is done in a fasted,
glycogen-depleted state.
So how exactly does this work? It's quite simple, really.
Carbohydrate (glycogen) is your body's primary and preferred energy
source. When your primary fuel source is in short supply, this
forces your body to tap into its secondary or reserve energy
source; body fat. If you do cardio immediately after eating a meal,
you'll still burn fat, but you'll burn less of it because you'll be
burning off the carbohydrates you ate first. You always burn a
combination of fat and carbohydrate for fuel, but depending on when
you exercise, you can burn a greater proportion of fat relative to
carbohydrate. If doing cardio first thing in the morning is not an
option for you, then the second best time to do it would be
immediately after weight training. Lifting weights is anaerobic
(carbohydrate-burning) by nature, and therefore depletes muscle
glycogen. That's why a post lifting cardio session has a similar
effect as morning cardio on an empty stomach.
The second benefit you'll get from early morning cardio sessions is
what I call the "afterburn" effect. When you do a cardio session in
the morning, you not only burn fat during the session, but you also
continue to burn fat at an accelerated rate after the workout. Why?
Because an intense session of cardiovascular exercise can keep your
metabolism elevated for hours after the session is over. If you do
cardio at night, you will still burn fat during the session, so you
definitely benefit from it.
However, nighttime cardio fails to take advantage of the
"afterburn" effect because your metabolism drops like a ton of
bricks as soon as you go to sleep. While you sleep, your metabolic
rate is slower than any other time of the day.
Burning more fat isn't the only reason you should do your cardio
early. The third benefit of morning workouts is the "rush" and
feeling of accomplishment that stays with you all day long after an
invigorating workout. Exercise can become a pleasant and enjoyable
experience, but the more difficult or challenging it is for you,
the more important it is to get it out of the way early. When you
put off any task you consider unpleasant, it hangs over you all day
long, leaving you with a feeling of guilt, stress and
incompleteness (not to mention that you are more likely to "blow
off" an evening workout if you are tired from a long day at work or
if your pals try to persuade you to join them at the pub for happy
hour.)
You might find it hard to wake up early in the morning and get
motivated to workout. But think back for a moment to a time in your
life when you tackled a difficult task and you finished it. Didn't
you feel great afterwards? Completing any task, especially a
physically challenging one, gives you a "buzz." When the task is
exercise, the buzz is physiological and psychological.
Physiologically, exercise releases endorphins in your body.
Endorphins are opiate-like hormones hundreds of times more powerful
than the strongest morphine. Endorphins create a natural "high"
that makes you feel positively euphoric!
Endorphins reduce stress, improve your mood, increase circulation
and relieve pain. The "high" is partly psychological too. Getting
up early and successfully achieving a small goal kick starts your
day and gives you feelings of completion, satisfaction and
accomplishment. For the rest of the day you feel happy and you feel
less stress knowing that the most difficult part of the day is
behind you.
So, you say you're not a morning person? Take heart; neither am I.
I can sleep in like you wouldn't believe! But I get up anyway
because I know the effort is worth the results. When I have a
bodybuilding goal that I am clearly focused on, such as reaching 4%
or 5% body fat for a competition, I'm on my Stairmaster for 45
minutes every morning at the crack of dawn without fail. Sure it's
a challenge at first, but you know what? After a few short weeks,
It's no longer a chore and I'm "in the groove" - and you will be
too. Just try it. Make a commitment to yourself to do it for just
21 days. Once those 21 days have gone by, you'll already be leaner
and you'll be on your way to making morning workouts a habit that's
as natural as brushing your teeth or taking a shower. Once you
start getting used to feeling that buzz, you'll become "positively
addicted" to it. The more you do it, the more you'll want to do it.
Before you know it, early morning cardio will your new habit;
you'll be leaner, your metabolism will be faster and you'll feel
fantastic all day long!
Tom Venuto
30-40-30?? of is dit teveel vet