Losing that beer belly in time for Ibiza
- Thread starter Uncle_Sevo
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Hally
Well-Known Member
Were you having a small amount of carbs before training sessions while low carbing?
Not really. Many people train on an empty stomach, before breakfast and then have high protein and high fat as their first meal after training.
If you are not hungry before you run, don't eat. Your blood sugar should be quite high in the morning and it seems like you have not needed food anyway so you should be ok to carry on as you are. Don't eat anything until you actually become hungry later on.
Evolution
Well-Known Member
This is the approach i take to my training. I'm in the gym most mornings for 6:30 on an empty stomach followed by a high protein breakfast afterwards.
Hally
Well-Known Member
All the dietary advice I can find on pre and post work out nutrition for MMA and boxing (which imagine would follow for any high intensity activity) advises complex carbs prior to and simple carbs and protein as soon after training as possible. There is much debate about the level of carbs required for optimal health and performance in day to day life but I thought that the need for carbs around training (for optimal performance, adaptation and recovery).
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Dirk
Well-Known Member
I go to the gym three times and week and run 3.5 miles three times a week. Eat sensibly and use protein drinks as my filler meals.
Every six months I do the Lemon Detox Diet to clean me out. I also lose about 10 pounds in a week. If I keep on training, this is what gives me my flat stomach for Ibiza!!
Every six months I do the Lemon Detox Diet to clean me out. I also lose about 10 pounds in a week. If I keep on training, this is what gives me my flat stomach for Ibiza!!
If one goes running in the morning and runs about 5 km or so, there's no need to eat anything prior to the training because running or jogging 5 km doesn't need that much energy that you would run out of it after the night. What comes to running anyways, running on the empty stomach is the best way. I've never been able to run like 2 or 3 hours after a meal as it doesn't feel good and it gives me tummy pains so it makes sense to run in the morning when one hasn't eaten. Same thing in the army - you never eat and then go running.
Training hard without carbs is possible but then one has to consider the length and intensitivy of the training. If the act of training is short in period, there's no risk of running out of energy.
Training hard without carbs is possible but then one has to consider the length and intensitivy of the training. If the act of training is short in period, there's no risk of running out of energy.
It all depends where you look.
MMA and weight loss are not really the same thing though. Taking in calories for MMA makes sense because nobody wants to run out of energy when some guy is trying to beat the crap out of them
but taking in calories to perform calorie burning exercise doesn't make so much sense. Articles on websites and in magazines that tell you, you need calories immediately after exercise are just trying to encourage you to buy the products advertised on the same page. Your body tells you when it needs food. If you are not hungry, you don't need the calories yet.
Well it does seem that many people are able to do intense endurance training without carbs when they draw on their fat stores for energy.
If you rely on carbs for the training then the body will naturally use carbs but if you get the body used to the idea of having to use it's body fat then it will use that instead.
I don't actually compete in any sport but I do physical work. When I relied heavily on carbs for energy (like most people do), I would get about 2-3 hours energy from a meal that included whole grains. I can get 5 or 6 hours energy and sometimes more from a low carb, high fat meal, no problem. So it seems to me that fat beats carbs in endurance.
BTW I don't mind what anybody chooses to eat. I just want people to know that there are various methods to achieve the same goal. They just need to find the one that suits them best.
One must understand that there are two ways how energy is produced in the muscles etc. I don't really remember the correct terms but you get the picture. There is aerobic meaning work with oxygen and then there is anaerobic and that means more or less without oxygen. Fats need oxygen so that it can be used as energy. The process of fat burning is also quite effective as you get a lot of power but the process itself is slow process as it takes more steps than carbon metabolism. Carbs on the other hand can be used as energy without oxygen, that is anaerobic, and the procedure to convert carbs into the energy muscles and cells can use is faster.
This will lead to the conclusion that if one is training endurance with low level, meaning all or most of it is aerobic, that can be done with fats only. As the training gets harder, meaning more or less more anaerobic, the energy will be taken from the sugar reserves that are stored in the muscles and other organs. The fact is that when the excercise is hard and long enough (it can be actually relatively short if it's hard enough), the sugar reserve will run out and after this it's only possible to work in the aerobic level. Ok, this leads to the question: how do you want to train and for what purpose and how much?
Fat burning process can be made more efficient and "faster" but it will NEVER be as fast as using internal sugar reserve, no matter how much one is trying and it can never be made to work in unaerobic mode. What happens that if one gets in better shape (not meaning lean but that oxygen intake gets better) , one can work harder and still staying in the aerobic area (compared to the old fitness level).
This will lead to the conclusion that if one is training endurance with low level, meaning all or most of it is aerobic, that can be done with fats only. As the training gets harder, meaning more or less more anaerobic, the energy will be taken from the sugar reserves that are stored in the muscles and other organs. The fact is that when the excercise is hard and long enough (it can be actually relatively short if it's hard enough), the sugar reserve will run out and after this it's only possible to work in the aerobic level. Ok, this leads to the question: how do you want to train and for what purpose and how much?
Fat burning process can be made more efficient and "faster" but it will NEVER be as fast as using internal sugar reserve, no matter how much one is trying and it can never be made to work in unaerobic mode. What happens that if one gets in better shape (not meaning lean but that oxygen intake gets better) , one can work harder and still staying in the aerobic area (compared to the old fitness level).
Yes well that sounds all very technical. All I know is that at times I've had to work very intensely for short burst and also less intensely but still hard for longer periods. Neither time have I struggled when compared to co-workers. The energy has been there when I needed it.
Being slim or "losing that beer belly in time for Ibiza" need not be so complicated. People just overeat. I think a lot of the food people eat nowadays is just too easy to over eat on. I'm 50. Some friends and I posted a few pics from when were were in our late teens and early twenties, on Facebook on the weekend. Generally speaking we were slim and most were not even trying to be slim. I notice while driving through San Antonio recently that just about every Brit looking male tourist walking by the beach is carrying some flab. Even the guys that obviously workout. So much for all the diet advice that everyone seems to know about.
Mind you, looking at the girls is more interesting.
Being slim or "losing that beer belly in time for Ibiza" need not be so complicated. People just overeat. I think a lot of the food people eat nowadays is just too easy to over eat on. I'm 50. Some friends and I posted a few pics from when were were in our late teens and early twenties, on Facebook on the weekend. Generally speaking we were slim and most were not even trying to be slim. I notice while driving through San Antonio recently that just about every Brit looking male tourist walking by the beach is carrying some flab. Even the guys that obviously workout. So much for all the diet advice that everyone seems to know about.
Mind you, looking at the girls is more interesting.
Hally
Well-Known Member
Given any kind of normal level of activity a diet low in carbs and higher in protein and healthy fats will be completely adequete (and many suggest a lot healthier). You are right, the discussion about pre and post excercise nutrition really is more concerned with maximising performance rather than losing a beer belly for Ibiza.
In short: eat less and do more fattys!
In short: eat less and do more fattys!
diver
Well-Known Member
WeLuvIbiza
Active Member
I had a post vino weigh in on Sunday morning: 13st 9 1/2lb
Didn't have that much wine on Sat but the dehydration effects are plentiful!
I could be down to 13-6 by holiday time, would like to keep track of % body fat too. Does anyone have a device to recommend for measuring body fat?
Didn't have that much wine on Sat but the dehydration effects are plentiful!
I could be down to 13-6 by holiday time, would like to keep track of % body fat too. Does anyone have a device to recommend for measuring body fat?
Hally
Well-Known Member
Calipers. You can get them cheap on Amazon.
have you tried the free online bodyfat calculators?