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Spring has sprung and summer is just around the corner. This is the time of year when a lot of folks like to kick their workouts into high gear and trim off some of that excess blubber that may have snunk up on you over the winter.
One of the most effective ways to blast away that stubborn bodyfat is to increase your cardio. The combination of hardcore weight training workouts supplemented with regular cardio is a proven fat burning combo. Practically every bodybuilder and fitness competitor has used this combo to get ripped to the bone shredded time and time again. |
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Now when it comes to doing cardio there are endless debates over how to go about it…
(i.e. High Intensity, Intervals, Low Intensity, Long Duration, etc.)
But you know what? They all work as long as you do it consistently.
I personally mix and vary my cardio all the time. Variety is the spice of life and I don’t like to get stuck in a boring rut of having to do the same things over and over again.
If I’m full of energy I’ll go all out with a high intensity cardio workout. One of my personal favorites is hitting the trails on my mountain bike and cranking it out. This is high intensity cardio at it’s best because my legs will be burning and my heart rate will be racing.
However, if I’m feeling a bit beat down from my training and just need some active recovery type of cardio. I’ll simply take my dog and go for a brisk walk outside. And if the weather outside isn’t suitable for cardio, I’ll go to the gym and use the cardio machines there. It really doesn’t matter what you do for cardio, as long as you Do It!
Another hot controversial topic that you’ll hear fitness gurus debating over is:
“When Is The Best Time To Do Cardio?”
And for all practical purposes; any cardio, done at anytime, is better than no cardio at all.
However, there has been some research that has shown that you’ll get the best bang for your buck when it comes to fat loss if you do your cardio first thing in the morning before eating, and again right after your weight training workouts. The reason being is that your body is pretty much running on empty at these times, your glycogen levels are low so you’ll be able to tap into burning stored bodyfat more readily for fuel.
Now while cardio at these times may be good for burning fat at a faster rate, it can also burn up precious lean muscle tissue as well. And as a hard training bodybuilder this is something you definitely DON’T Want!
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So how do we… Burn The Fat AND Keep The Muscle? Simple, before each of your cardio workouts just pop some Branched Chain Amino Acid capsules. What this will do is provide your muscles with rapidly digestible amino acids that will help maintain your lean muscle mass and keep your body from going catabolic. But they will not hinder the fat loss benefits of doing fasted state cardio, or cardio right after your weight training workouts. I personally take BCAA’s before my weight training AND cardio workouts to help combat the catabolic effects of training. You only need to take them on your workout days. But it’s something that you’ll notice the benefits from rather quickly. Within a week of regularly taking amino acids you’ll find that recovery from your workouts is quicker and you won’t feel as beat down or experience as much muscle soreness either. BCAA’s are a “must have” supplement for more advanced fitness enthusiasts who are looking for every natural edge possible to maximize their lean muscle gains. |
 Click Here For More Info |
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If you’d like to get more advanced training tips for maximum fat loss, then I highly recommend you check out my Extreme Fat Loss DVD program.
This covers in detail the exact Fat Loss Diet and Training Cycle that I personally use to get ripped to the bone shredded for bodybuilding competitions.
One the DVD I break down exactly what you need to do on a daily basis with regards to your diet, supplements, and your workouts to quickly lose that stubborn bodyfat and get a lean, tight, athletic physique.
To get more information just click on the link below:
19 Comments
Neil
Great info Lee, thanks for sharing đ
manny
hey lee thanks for the tip,i usually take bccas during my workout and before bed.is that ok?
Cindy
Hi Lee,
Thanks for the tip. I swim 2 – 3 days a week on an empty stomach first thing in the morning and do some exercises and stretching in the pool. It has concerned me that i may be losing muscle mass as i train very hard and for up to 75 mins, then don’t eat for up to 3 hours afterwards. I would like to know the suggested dose of BCAA’s and if it depends on your size. i am about 120 pounds (55 kilos).
I am comforted by the fact that you say they won’t be detrimental to any fat burning as that is why i don’t take or eat anything except water beforehand.
thanks in advance for any answer you provide and have a great day.
mike
Hey Lee, I have a off topic comment, I’ve been following your tips on lifting and nutrition. Good news- I dug out a dress shirt to where for easter and the chest,shoulder and best of all arms were tight, real tight! Thank you, I owe you big time. Thanks again Mike
nitin
Thanks a lot for info Lee , I knew that Aminos are must have supplement , I wanted this article on Aminos, however people sometime do advice me i am wasting my bucks on Aminos , they say its better to eat lot of protein…but i don’t believe the myth..I think during the training session our body loose aminos , and if we dont have aminos our body will start breaking muscles to supply aminos which is catabolic , also at that time our body dont have that much time to break protein to release aminos , this is where pre-digested aminos comes in which goes straight to muscles…., what you say Lee ? Am i right ?
Erik
Hi Lee. Thanks for the tip, but i just wonder if its ok to take EAA-XX instead of BCAA?
sidd
Hey lee, thanks for the tip..We understand that we should have BCAA before doing a early morning empty stomach cardio, what should we have immediatly after the cardio is done..is it a combination of protein+carbs+Fats or Proteins only..
leehayward
You really don’t need them before bed. The idea of BCAA’s is to have rapidly absorbed amino acids when your body needs them the most.
During sleep is the least stressful time of day on your muscles so consuming regular protein (supplements or high protein food) is fine before bed. Save the BCAA’s for during your hard training workouts.
leehayward
Most BCAA products have a suggested serving size on the label. In the case of the BCAA’s from http://www.BlueStarMuscle.com you should take 4 capsules before swimming. This will help to increase your energy levels and also keep your muscles in a more anabolic state.
It would also be a good idea to have a protein shake and a piece of fruit afterwards as well, rather than waiting 3 hours before eating.
leehayward
That’s fine, it’s just another brand of amino acid supplements.
leehayward
I usually have my regular breakfast which generally consists of oatmeal mixed with protein powder. I’d opt for a protein and carb meal post workout (cardio and weight training). For your other meals during the day you can go with more protein, green veggies, and healthy fats.
manny
leehayward,
thanks lee!
Nsingh
Lee i read your “Burn the fat and Keep the Muscle” blog however something compels me that doing that is muscle suicide i say that because i have been primary doing Sean Nylewanje ( sorry for my mispronunciation) “The Truth About Building Muscle”, and he outlines by doing cardio directly in the morning and after your workouts its muscle suicide and should be substituted for the next day. In addition, he outlines to never do cardio after a workout or in the morning so this has me stumped. So if you can decipher this cardio morning and after workout theory it would generally assist me in fat loss. Thx Lee
leehayward
The BCAA trick that I mentioned here will help combat the catabolic effects of doing cardio. But you have to realize that you are comparing apples to oranges. When you train for mass building you are going to do things differently than when you train for fat loss.
An off-season bodybuilder in a mass building phase is going to consume a high calorie diet so he’s in a caloric surplus and he’s going to keep cardio training to a minimum.
A pre-contest bodybuilder who is in a fat loss phase is going to consume a low calorie diet so he’s in a caloric deficit and he’s going to increase the frequency of cardio training in order to burn the most bodyfat possible.
One isn’t “right” or “wrong” it just depends on where you are along your stages of training and what goal you are striving for.
Danny
Hey Lee,
I have a question in regards to fat burners and pre-workout supplements. Both usually contain a lot of caffeine so I’m wondering if you know two supplements that go well together without going over too much caffeine. Should I use CLA/L-Carnitine with a caffeine pre-workout or I can go the other way and take a caffeine free pre-workout with a caffeine fat burner. Is there two (pre and fat burner) that have just a little bit of caffeine so it would be safe? Please let me know what you think
Brad
Hey Lee,
Just a quick inquiry, I have lost 22 pounds in the past 8 weeks, (from 185 to 163). I haven’t lost any strength, and I don’t look any smaller. But I don’t look much more defined either, and i know it’s not water weight ’cause I drink tons of water everyday. Where did my weight go? đ
Adam Roark
Hey Lee, I have a question how long have you been taking BCAA and how long will it take to see results. Is it good to take lean mass gainer with it ??? Please let me know soon
hussain
hey lee is it ok to take bcaa’s that are in my protein powder or it wont work,? as god as the bcaa pills. the protein is gold standard and it has 5.5g of bcaa per serving.
hussain k
hey lee is it ok to take bcaa’s that are in my protein powder or it wont work,? as god as the bcaa pills. the protein is gold standard and it has 5.5g of bcaa per serving.