Contest Prep Cardio

Squatty

At the moment I'm doing 45 minutes of cardio three times a week and will obviously be increasing that over the next few months.

Whenever I read about other's pre contest cardio, it always seems to be done first thing in the morning. Now, I understand the reasons for that but realistically I'm going to find it very difficult doing my cardio so early.

What are the disadvantages or doing cardio late afternoon/early evening? Is it a complete no-no and would I need to be doing something different if I have to stick to my cardio at that time.

Thanks for your help guys

razg

It will not make an enormouse difference. I'll suggest two points:

1) Ensure you eat your breakfast as soon as you get up, do not wait; if you do, you are compromising getting your metabolic rate started. Make sure it's a full P/C/F meal.

2) For cardio, stick around 65% of maximum heart rate. A lot of research has shown this as the most effective for burning fat. If you feel things aren't going fast enough, up the time - the fact you're using AAS means muscles will be safe.

Best of luck!

Nick500

I think the reason for doing cardio first thing is to boost your metabolic rate for the entire day.

also, when you wake up often you are carb depleted so your body will choose fat to burn for energy

Nick

wigz

personally i find it makes a difference not that i can be ars#d getting up and doing morning cardio at the mo......!

LeeB

it all depends on when your eating/training to be honest mate...

first thing in morning is usually best as you should technically be glycogen depleted.. so your body tries to find the energy from fat stores easier.. also, if you do cardio first thing.. its much easier to have a high carb breakfast to re-fill the glycogen in the muscles...

there is no reason why you shuldnt do cardio at any other time of the day.. i always make it a rule to do my cardio on an empty stomach an ensure that im getting a meal in immediately afterwards.. i.e. if i was eating every 3 hours, and doing 30 mins cardio, id start my cardio at 2.5 hours... then eat as soon as finished... this means that cardio is done on an empty stomach and any glycogen is replaced in the meal immediately afterwards... on top of this meal i also like to get at least 1 other meal in before doing any other cardio/weights sessions!

id also reccomend 10g glutamine and some BCAAs before any cardio/weights session whilst dieting to help the fat burning process and also to aid with any muscle tissue breakdown!

i must say tho i have also seen people do cardio immediately after training with good results... my own personal point of view is that if your capable of doing 30 mins or so of cardio immediatley after training then your not training hard enough!!!! especially when your dieting and should feel like sh*te warmed up anyway!

Nidge

I somtimes do my cardio after training and I hit the weights hard when I train, it suits some people to do it that way either after or before.

PScarb

their are two really good times to do cardio when you are after fatloss these are...

1..first thing in the morning before breakfast - this is mainly down to your body using fat for energy rather than carbs as you will of been fasting for approx 8 hrs...

2...PWO - this again is because training with weights will and should use most if not all of your stored carbs for energy so your cardio should tap into your fat stores....

Nidge

When I do cardio after my weights I feel ok, if I do cardio on a non weight day I've got all on getting going on the treadmill.

LeeB

just to be clear... contest prep cardio should basically be walking speed.... 3.5mph at an incline of 5% (ish)...... no need to work harder than that!

Young Gun

Really what does everyone else think?

Interested to hear.