Draft for: Read before posting about fitness: Most Frequently Asked Questions.

[reyalp]

edit: never mind.

 

[Skilla_Staz]

Another FAQ is stuff about routines. Many people expect somebdy to toss together a fool proof routine for them.

 

[reyalp]

yeah this is a work in progress, give me some stuff to add

i think it will end up being split into 4 sections
-FAQs about fat loss
-FAQs about gaining muscle
-FAQs about exercises/routines
-Misc FAQs

 

[Skilla_Staz]

We should have another area purely for common supplements and such. Also, I'll look for a website with clips for form on many of the major lifts. I think theres been a couple threads with people asking about form.

 

[reyalp]

Some good vids of weightlifting forms:
http://www.aceathlete.com/hatch/video.htm

Watch one of the best ever perform the deadlift:
http://media.putfile.com/benni

 

[reyalp]

Link to BB.com forum post on how to do common exercises:
http://forum.bodybuilding.com/showthread.php?t=23434

 

[reyalp]

so, i'm going to make a project breakdown, and we can start piecing this together.....

i'd like to ask our top dogs of the H&F forum to let me know what they'd feel comfortable writing a piece about (anything related to lifting/body comp/nutrition/etc)

 

[EFFORT]

This is a must to add to it, put it right after to drill it in A-Units post


http://www.sosuave.net/forum/showthread.php?t=78783

 

[Shiftkey]

Question: Should I do cardio before breakfast?
Short Answer: We could write a book about this. Some people say it's better, some say it's not, and there are studies supporting both sides of the argument. How do you find out what works better for you? You try them both and compare your progress, just like the HIIT question above.

What studies support the side of eating before cardio? That's just stupid if you're trying to lose fat. Instead of running off fat caleries you're running off food caleries. It's that simple. If all you want is cardiovascular fitness, you can eat first, but don't expect to lose fat nearly as quickly.

Also, I wouldn't consider anything above 15% BF to be "lean" for men. Infact 20% for men is damn well close to obese.

 

[reyalp]

What studies support the side of eating before cardio? That's just stupid if you're trying to lose fat. Instead of running off fat caleries you're running off food caleries. It's that simple. If all you want is cardiovascular fitness, you can eat first, but don't expect to lose fat nearly as quickly.

Also, I wouldn't consider anything above 15% BF to be "lean" for men. Infact 20% for men is damn well close to obese.

Coyle, et al. Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. J. Appl. Physiol. 1986;6:165-172.
Coyle, et al.. Carbohydrates during prolonged strenuous exercise can delay fatigue. J. Appl. Physiol. 59: 429-433, 1983.
Horowitz JF, et al. Substrate metabolism when subjects are fed carbohydrate during exercise. Am J Physiol. 1999 May;276(5 Pt 1):E828-35.
Febbraio MA, et al. Effects of carbohydrate ingestion before and during exercise on glucose kinetics and exercise performance. J Appl Physiol. 2000 Dec;89(6):2220-6.

That's just for starters. I've got stacks of these supporting both sides. For me, I saw more rapid weight loss from fasted cardio, but I dropped 5lbs of LBM while I dropped 6lbs of fat. Now that I do low-intensity after my weight training, I've lost 1lb, but dropped 3% in body fat. I think a newbie should try both and empircally compare their results. Even if you're burning 100% glycogen, you're still creating a caloric defecit for the rest of the day. Reasonable caloric defecit = fat loss

You're right in that lean is the wrong word to use there. That being said, I think if you've got a bodyfat in the teens, then there's nothing wrong with trying to get some great newbie gains when you start training, it can only help you in the long run.

 

[Warboss Alex]

Coyle, et al. Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. J. Appl. Physiol. 1986;6:165-172.
Coyle, et al.. Carbohydrates during prolonged strenuous exercise can delay fatigue. J. Appl. Physiol. 59: 429-433, 1983.
Horowitz JF, et al. Substrate metabolism when subjects are fed carbohydrate during exercise. Am J Physiol. 1999 May;276(5 Pt 1):E828-35.
Febbraio MA, et al. Effects of carbohydrate ingestion before and during exercise on glucose kinetics and exercise performance. J Appl Physiol. 2000 Dec;89(6):2220-6.

:nono: :cuss: :yawn:

 

[reyalp]

:nono: :cuss: :yawn:

?


.

 

[Warboss Alex]

?


.

translation: no studies please. who cares what they say (except the people who write them or the 150lb monsters who read them).

 

[Shiftkey]

That's just for starters. I've got stacks of these supporting both sides. For me, I saw more rapid weight loss from fasted cardio, but I dropped 5lbs of LBM while I dropped 6lbs of fat. Now that I do low-intensity after my weight training, I've lost 1lb, but dropped 3% in body fat. I think a newbie should try both and empircally compare their results. Even if you're burning 100% glycogen, you're still creating a caloric defecit for the rest of the day. Reasonable caloric defecit = fat loss

So...those studies all said eating before cardio makes you lose less fat. If a newbie tries both, they're going to waste time and probably get discuraged. It's not realistic to tell newbies to try both.

You lost that much muscle mass because your diet sucked or you didn't lift.

You're right in that lean is the wrong word to use there. That being said, I think if you've got a bodyfat in the teens, then there's nothing wrong with trying to get some great newbie gains when you start training, it can only help you in the long run.

Anything above 16% and you're probably going to just get fatter unless you focus on losing that fat. Someone that fat should definately lift weights (really, even an obese guy should), but they shouldn't try to make "gains." They should do more cardio while lifting weights, and ideally lose weight and fat, while building muscle. Just not as much muscle as the guy focusing on gains.

 

[reyalp]

he asked, i delivered......but IMO you should experiment anyway, find the groove that gives you the best results. not everybody is exactly the same, some people have different circumstances, genetics, capacity for intense exercise, equipment, etc etc, you know?

 

[Shiftkey]

he asked, i delivered......but IMO you should experiment anyway, find the groove that gives you the best results. not everybody is exactly the same, some people have different circumstances, genetics, capacity for intense exercise, equipment, etc etc, you know?

Those studies tell me nothing. You listed titles and names. I'm betting you're misinterpriting them.

I'd also like to add that none of them are current. Especially the ones from the 80s.

 

[reyalp]

pardon me.

 

[whistler]

Those studies tell me nothing. You listed titles and names. I'm betting you're misinterpriting them.

I'd also like to add that none of them are current. Especially the ones from the 80s.

That was a nice vote of no confidence.

I'm sure the studies are worthless, given that human physiology has changed so much in the past 20 years...


This forum could still use another FAQ. I wouldn't throw in the towel.

 

[Shiftkey]

reyalp, you gave up too easily. You need to learn how to take criticism. Why did you post it as a rough draft? So you could get pats on the back?

whistler, my main critisism is that reyalp didn't actually post a study that I could read over and analyze. I need LINKS to studies I can read. My old health professor always said that titles only get you in the door, content is what's important. Furthermore, even those titles do not imply that the studies support what he was saying.

 

[reyalp]

Honestly, I've got loads of other stuff going on right now and just wanted to get this started, and lean on some of the other guys in the forums to fill in the blanks.

I really didn't expect to get railed for the filler I'd put in the RD and quite frankly it's a waste of my time to sit here and defend myself all day.

The whole idea was to just get the ball rolling to get a Q&A started, not to put me in the hot seat.