Strength training first or cardio on empty stomach first?
I'm a light weight body builder who has always done cardio first thing in the morning on an empty stomach. Did a 1/2 marathon last year and was very successful. Now going back to body building but I want to change my workouts. I would like to strength train 1st thing in the morning and do cardio later in the afternoon. Will I see the same success?
In the morning - your body already in catabolic state.What that means?It means that in the night your body literally start eating yourself up (degrading muscles process).What happen if you not eat in the morning - the process gets deeper and it will be more difficult to save your metabolism from extreme muscle breakdown.
Muscle breakdown - slow metabolism -your body start "conserve energy" - and finally you end up to gain weight more!
As far as exercising on an empty stomach, in my opinion - not good. I ALWAYS ask my athletes (and regular clients for that matter) to have eaten something a bit before their workout (how soon before is a personal preference) so that they have the energy to perform.
I hope that this helps.
As for the order of exercising I don't think it matters as long as your are not getting fatigued on either end, I would pay close attention to over training symptoms as well, make sure you get adequate rest.
That said, it implies that you need to do that so that your endurance is better and those doing it are reaching for long distance experiences where they want to have to take in less food and avoid stomach issues along the way.
It doesn't sound like that's a good fit for you.
If you did well with your race, and it sounds like you did, are moving back into a body build focus, I'd recommend fueling for both. Now that you have the foundation, you'd tend to risk loss of lean without proper fueling.
A little time off or easy period makes sense also if the race was a new reach for you. Allow your body the recovery it needs, then fuel it sensibly for workouts and you can observe the results and tweak where necessary!
Regarding training on an empty stomach - a lot of what you hear saying its bad it not supported anywhere to be "harmful". On the other hand, it may not be effective in reaching your goals. For example, see below for the Train Low - Complete High theory.
Train Low - Compete High. That is to train in a glycogen depleted state and you perform/compete after you fuel muscle glycogen stores. This has been reported to be an effective strategy for endurance performances.
However, if your goal is maximize lean muscle tissue - train low, perform high is not an effective strategy.
Regarding the Concurrent training.
Concurrent training is very difficult to address and largely overlooked in program design. Why - because they are competing adaptations and people do not realize they are very difficult to combine aerobic and anaerobic training without hindering goal attainment. If your goal is to put on lean muscle mass (bulking) performing ANY cardio will limit this goal. However, there are certain strategies to apply to limit the competing adaption (i.e. cycling sprints) which are as close as to weight training adaptations (biomechanically and physiologically) as you can get.
Performing cardiovascular exercise before training will alter neural activity to the working muscle. In other words, your resistance training will be sacrificed by performing cardiovascular exercise first.
Hope that helps you make some more informed decisions based on your exercise goals.
If you have any other questions feel free to shoot me an email - I have power points on concurrent training as well as numerous studies on the effectiveness of the train low - compete high theory.
Fuel the Movement,
Some people will say you have to eat before you workout to keep your muscle. My experience and several am clients can and do well working out on an empty stomach. Other clients can not get through their workout and get light headed if they workout with eat first.
My advice: Try both but have a protein shake or piece of fruit or both on stand by in case you can not complete your workout. Also, your workout should be strong and make sure you are using the same weights as you were in the afternoon sessions. If you find yourself getting weaker and lifting less then you definitely need more protein and most likely need to eat prior to lifting in the morning.
The question I will ask you is are you taking a pre-workout drink? Or drinking coffee in the am before your workout? My clients and myself have found this gives them plenty of energy to "kill" their morning workouts. Just make sure you have a good 2:1 - 4:1 ratio of carbs to protein post workout meal with you or on stand by to be consumed within 15-45 mins after your lifting session.
I would like to know what you come up with. Bottom line: everyone is difference. You have to see what works for your body. None of us has the same "genetics". This is the missing link in everyones answer. "Same success"? You have to find this out for yourself! Best of luck on your journey!
Although you will burn more fat than sugar during a workout by not eating beforehand, you may burn less fat overall. Remember that the highest ratio of fat is usually burned during sleep. Current research is showing that High Intensity Interval Training (HIIT) boosts EPOC (Excess Post-exercise Oxygen Consumption) levels and fat-burning hormones in both men and women for up to 72 hours after a workout. Not eating, on the other hand, will only affect fat burning levels for the amount of time you're working out. Here's what the doctor that did the research has to say on the subject: http://www.drlenkravitz.com/Articles/epocarticle.html
The other factor all women should consider when adapting their exercise routine is that engaging in any exercise to the point of amenorrhea, or any disruption of the menstrual cycle, will cause bone density loss, which can in some cases be irretrievable. You can thank me when you're 80... ;-) http://www.ncbi.nlm.nih.gov/pubmed/16271132
2. Depends how far you want to go between bodybuilding and running. You can be mediocre at both or fantastic at one- there really isn't an in-between.
Success determines what your goals are- but lifting first is always a good idea. Especially in the mornings when you are rested up and ready to go.
Working out on an empty stomach as a bodybuilder.. probably not a good idea.
Feed your body first after you wake in the morning, let it settle and hit the weights hard!
Your cardio is pirmarily for fat and weight control (cardiovascular benefits as well).
If youre running marathon/s etc....why bodybuild?...counter-productive.
Bodybuilding as you know is an extreme sport...even nutritionally.
Also, don't forget stretching exercises following both cardio and strength workouts. In addition, allow at least a day of rest/week for recovery and repacking of muscle glycogen.
Second, performing any strenuous activity on a truly empty gastrointestinal tract is not productive. If you eat your last meal before 7 pm, most of the contents of the meal will have passed the stomach and small intestine by around midnight. If you get up at 6 am to exercise, there will be very little energy assistance from the GI tract. That leaves it all up to your liver and muscle storage/conversion. These storage/conversion systems are not unable to function well under these conditions, but a little boost from a light meal will help you energize the workout. This can also be achieved with workout beverages. You can use a workout log to find what timing of meals works best for you. Good workout notes are very productive if you know how to use them.
Third, post exercise fuel/refueling has been shown to be the most important factor in productive workouts. A overwhelming amount of research indicates that consuming a meal with 30 minutes of ending a workout will result in the most positive adaptations in the body. The ratios of carbs/protein for strength training and aerobic training vary only slightly. So, trying to sort through what will work best for each individual is not as productive for the post exercise meal as it is for the pre exercise meal. I think it would be good for anyone reading this to put in a little effort and search out the information on what to eat post workout. If you have questions on that after you do a little research, you can contact me through my profile or my website www.hawaiifitnessacademy.com .