Am I doing my cardio at too high of pace.

[Sylva]

Genrally on my empty stomach cardio that I do in the mornings or PWO. I was reading over the Palumbo Diet and Palumbo said
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION,

I generally seem to have my heart rate at 135-140 BPM on average. After reading that I'm thinking it's way to high and possibly why it's seems rather taxing on me by the end of the week.

Maybe this is why I'm not leaning out the way I thought I should be? I'm performing more of a cardiovascular stimulation cardio vs. a fat burning.

As far as my diet now, I'm on a timed carb diet. I usually take in very few carbs(less than say 20g) except my pre/post workout carbs which come out to about 100g's.


Thoughts?

[pjb923]

I would keep doing what you are doing.
Take a look at this article.
Myths Under the Microscope Part 1: The Low Intensity Fat Burning Zone - AlanAragon.com - Fitness Based on Science & Experience (http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html)

It's pretty long, but here is the conclusion.

Summing Up the Research Findings

• In acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments.
• Fed subjects consistently experience a greater thermic effect postexercise in both intensity ranges.
• In 24-hr trials, there is no difference in fat oxidation between the 2 types, pointing to a delayed rise in fat oxidation in the high-intensity groups which evens out the field.
• In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.

[JG1]

If following a diet with adequate carbs, then high intensity cardio is fine.

If following a very low carb diet I'd keep the intensity LOW and the duration long.

[Sylva]

If following a diet with adequate carbs, then high intensity cardio is fine.

If following a very low carb diet I'd keep the intensity LOW and the duration long.

Just over 100g of carb a day. 99% of those coming pre/post workout. What would you consider that?

[JG1]

Just over 100g of carb a day. 99% of those coming pre/post workout. What would you consider that?

those carbs are just filling the void from training. I'd go low intensity cardio.

[Sylva]

those carbs are just filling the void from training. I'd go low intensity cardio.

Awesome. Going to start implementing this today. I'm thinking that doing the higher intensity cardio is why I was feeling pretty drained by the end of each week.

[BigJimCalhoun]

I do my runs at an average of 87% max with bursts sometimes up to 101% and I ain't losing any weight.:puke:My diet sucks - I eat more donuts a week then some here to a year.