Please check my cardio before weights

  Hi Guys (and Gals)
 
I used to do me cardio in the morning and weights in the evening, however things change lol.
 
Is the following ok?
 
6.30am - Empty Stomach - Slow bike riding in my fat burning zone (111 - 119 bpm) for 40mins
 
7.15am - Preworkout shake
8.15am - Gym
 
The rest is fine with diet gym etc I just want to make sure the following structure for squeezing in cardio is ok 5 times a week?
 
Thanks guys (and gals lol)
 
James

Taz
Just jump out of bed and do a funky dance as soon as the alarm goes off, not only will it make you laugh but you will be wide awake and unable to sleep anyway.

When do you have breakfast then mate?  That is a long time with a lot of cals burning without any real nutrition.

Mercenary since 04.
...........JOURNAL...........

I'd laugh off the fasted cardio, sleep in, have a good breakfast, have some pre training nutrition hit the weights hard and follow up with 20 mins challenging cardio. I've recommended it and seen it work more effectively time and time again.

After weight training the body is in a real fat burning place anyway so post training cardio is very effective.

Fasted cardio and fat burning zones whilst not useless are (or rather were) very overhyped from an efficacy point of view also these recommendations come from the world of pro bodybuilding where on a pre-contest cut:

1) getting rid of any more kcals is just not an option
2) lean mass protected and fat mass is more metabolised due to 'supplement' intake
3) Pro B'ers are big, when they do cardio they use a LOT more cals that you average person.

Registered Nutritionist
NSCA Strength & Conditioning Coach

drewsky


I'd laugh off the fasted cardio, sleep in, have a good breakfast, have some pre training nutrition hit the weights hard and follow up with 20 mins challenging cardio. I've recommended it and seen it work more effectively time and time again.

After weight training the body is in a real fat burning place anyway so post training cardio is very effective.

Fasted cardio and fat burning zones whilst not useless are (or rather were) very overhyped from an efficacy point of view also these recommendations come from the world of pro bodybuilding where on a pre-contest cut:

1) getting rid of any more kcals is just not an option
2) lean mass protected and fat mass is more metabolised due to 'supplement' intake
3) Pro B'ers are big, when they do cardio they use a LOT more cals that you average person.

What type of cardio would you recommend for the 20mins - intervals?
What about PWO nutrition - having a whey shake and then doing 20 mins of challenging cardio may result in you being ill - which defeats taking it.

Thanks for your comments guys.

Certainly a different slarnt on what I used to do, but an interesting one.

So basically:

Fuel your workout properly, warm up, weight train hard (like you would normally), then head on over to the bike and do 20 mins cardio.

Am I right in thinking you've depleted your body of glycogen with the weights, so when it comes to the cardio your taking direct from fat? Will it not break down muscle tissue in search of fuel? What kind of cardio do you recommend?

I am in an awkard position. Few years off the gym and back for the last few months, desparatly holding on to my muscle gains and trying to stay as anabolic as possible to gain what I used to have in as short amount as time as possible. But along side that I started back carrying more weight than I am comfortable with and without any kind of cardio at all, this aint changing. So I am looking to implement a bit of cardio just to give my midsection a break.

Thanks again for your help

Taz
Just jump out of bed and do a funky dance as soon as the alarm goes off, not only will it make you laugh but you will be wide awake and unable to sleep anyway.

20 mins HIIT 4 times a week after weights, is working beautifully!

It's actually fun as well, thanks for the advice, I am a convert!

Taz
Just jump out of bed and do a funky dance as soon as the alarm goes off, not only will it make you laugh but you will be wide awake and unable to sleep anyway.