Well, I finally found it. I had run across this after I posted to Laurastarks.

To me, this is an important consideration for general growth and health. Whether to implement it in the competition phase of dieting down or not, it is something to consider. It certainly is something to consider for off season training.

By Dr. Fred Hatfield:

Aerobics, whether it be aerobic endurance training or some form of cardiovascular work on a treadmill, stepper, or bike, has numerous benefits, from fat burning to cardiovascular health to improved recovery abilities. Many trainees may stay away from aerobics fearing that it will result in muscle loss. This muscle loss is usually a direct result of an inadequate supply of calories to sustain the aerobic work rather than the aerobics itself. A bodybuilder who loses muscle during a period of aerobic training is not eating enough to compensate for the calories expended.

Aerobics forces oxygen through your body, increasing the number and size of your blood vessels. Blood vessels transport oxygen and nutrients to muscles and carry waste products away for muscular growth, repair and recovery. Without aerobics in your training program your body cannot create any new supply routes for your newly developed muscles. Type I fibers are said to possess an oxidative capacity greater than that of Type II fibers both before and after training. Whereas strength and hypertrophy training produce somewhat similar muscular adaptations, aerobic training adaptations are different. There may be a gradual conversion of Type IIb fibers to Type IIa fibers. This type of adaptation is significant because Type IIa or fast oxidative glycolytic fibers possess as greater oxidative capacity than Type IIb fast glycolytic fibers, as well as being more similar characteristically to Type I fibers. The result is a greater number of muscle fibers that can contribute to endurance performance.

Some important metabolic changes take place inside the body through aerobic training. First at the cellular level, aerobic exercise adaptations include an increase in the size and number of mitochondria and greater myoglobin content. Mitochondria (cellular furnaces where fat and other nutrients are burned) are the organelles in cells that are responsible for aerobically producing ATP via oxidation of glycogen. When the larger and more prevalent mitochondria are combined with an increase in the quantity of oxygen that can be delivered to the mitochondria through higher levels of myoglobin, the aerobic capacity of the muscle tissue is enhanced.


Second, aerobic exercise appears to increase levels of myoglobin. Myoglobin is a protein that transports oxygen from the bloodstream into the muscle fibers. Finally, this adaptation increases the level and activity of the enzymes involved in the aerobic metabolism of glucose. Larger mitochondria in greater numbers, increased levels of aerobic enzymes, coupled with increased blood flow all boosts the fat burning capabilities of the muscle fibers.

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As I had stated in another post, I'm implenting this type of program to see if its benefits outweigh negatives, if any. I'm sorry I don't have a lab where I can monitor details.

I'm currently on a strength training phase attempting to regain strength and size, but not high calories. I'm holding between 2,000 and 2,200.

Frank,

I like it, like I said I do 20-30 mins light intensity in teh off season after weight training so 4 x per week. I also play soccer one night per week the entire game, so straight jogging and sprinting for 90 mins. I jugged 6 scoops Mass Maker afterwards and an hour later had a pizza and a salad, bottomless pit.

Why so low on calories? Arent you thinking of competing again. I believe in higher caloric intake during offseason so you dont have to go so long when prepping, arent you worried about this being your starting point????

And to gain strength, Id be starving Im doing 2800 to 3000 right now and I weight considerably less. Are you more trying to lose bodyfat and preserve strength???

quote:

Why so low on calories? Arent you thinking of competing again. I believe in higher caloric intake during offseason so you dont have to go so long when prepping, arent you worried about this being your starting point????

This is a starting point, yes. I've been stagnant for 2 years, meaning ups and downs. I've managed to maintain, though. I'll see how calories will be affected. It may mean to increase. I feel my BMR isn't as high as it used to be.

It's time to add muscle, lose fat. So far, I'm holding weight but I can feel the added muscle and it shows with strength, too. If I'm good to go for a contest in the fall, then so be it, but the actual goal is for next year. I do get discouraged simply because of the bicep problem, but it is still difficult to surpass my leg development.

I'm excited about adding this cardio. Just in the past weekend I can feel the difference.

I got ya, good luck with it.

The bicep imbalance, yeah big legs, but if you are the most conditioned in your class I dont think the bicep will be an issue......

UPDATE:

I've started up cardio and here's what I have found:

I'm freakin' tired. LOL Actually, since I've posted this, I have increased cardio or let's call it aerobic training. The goal is absolute conditioning for moderate endurance and stamina, yet attempting to gain strength and size (military minded). Since adding the ZMA, I can rest and it seems to relieve the tired/restless leg jerks.

I have added the average weight of 2 lbs. There is more notable size in the traps, shoulders and lats. Quads are the same, calves increased.

There is the tightness, but not soreness and I say "tightness" because of the added size. Overall strength is increasing.

Sunday, the only supplement prior I had used is UMP, so I have started Muscle Synergy, Creatine Select, ZMA and Lean Out. Density to be added later.

Aerobic conditioning: Running/walking 12 minutes prior to the workout for warm up, heart rate to 140. 3X per week, I will do it outside for 1.5 miles.

After the workout, I immediately head to the treadmill and run 6 minutes at 5.5 mph. Heart rate 160+. The next 10 minutes is walking at 8 degree incline at 3.7 to 3.9 mph. 2X per week I after I get off the treadmill, I sprint across the basketball court, walk back and repeat 10 times.

To condition myself, I will be working toward 12 minutes @ 6 to 6.5 mph keeping heart rate at 160 and the goal to be no more than the 16 minutes total on the treadmill.

1 scoop Creatine Select with 1 TBS Gatorade mixed in 16 oz water (1/2) and 8 Muscle Synergy prior to workouts. The other 1/2 of the mix is taken mid workout to end.

2 hours after the workout, I have another scoop of Creatine Select with 4 tabs of Muscle Synergy.

Bedtime: 4 Muscle Synergy, 3 ZMA

Leanout 3 caps 3X per day.

UMP: 2 scoops mixed in 32 oz 1/2 scoop of 100% Egg with 1.5 TBS cocoa 1 TBS whipping cream. sipped between meals or 1/2 if a solid meal will not be consumed. Every other day, 1/2 banana or fruit is added, no cocoa.

quote:

Originally posted by Frank:
UPDATE:

I've started up cardio and here's what I have found:

I'm freakin' tired. LOL Actually, since I've posted this, I have increased cardio or let's call it aerobic training. The goal is absolute conditioning for moderate endurance and stamina, yet attempting to gain strength and size (military minded). Since adding the ZMA, I can rest and it seems to relieve the tired/restless leg jerks.

I have added the average weight of 2 lbs. There is more notable size in the traps, shoulders and lats. Quads are the same, calves increased.

There is the tightness, but not soreness and I say "tightness" because of the added size. Overall strength is increasing.

Sunday, the only supplement prior I had used is UMP, so I have started Muscle Synergy, Creatine Select, ZMA and Lean Out. Density to be added later.

Aerobic conditioning: Running/walking 12 minutes prior to the workout for warm up, heart rate to 140. 3X per week, I will do it outside for 1.5 miles.

After the workout, I immediately head to the treadmill and run 6 minutes at 5.5 mph. Heart rate 160+. The next 10 minutes is walking at 8 degree incline at 3.7 to 3.9 mph. 2X per week I after I get off the treadmill, I sprint across the basketball court, walk back and repeat 10 times.

To condition myself, I will be working toward 12 minutes @ 6 to 6.5 mph keeping heart rate at 160 and the goal to be no more than the 16 minutes total on the treadmill.

1 scoop Creatine Select with 1 TBS Gatorade mixed in 16 oz water (1/2) and 8 Muscle Synergy prior to workouts. The other 1/2 of the mix is taken mid workout to end.

2 hours after the workout, I have another scoop of Creatine Select with 4 tabs of Muscle Synergy.

Bedtime: 4 Muscle Synergy, 3 ZMA

Leanout 3 caps 3X per day.

UMP: 2 scoops mixed in 32 oz 1/2 scoop of 100% Egg with 1.5 TBS cocoa 1 TBS whipping cream. sipped between meals or 1/2 if a solid meal will not be consumed. Every other day, 1/2 banana or fruit is added, no cocoa.

hear rate and cardio is a little to intense for my tastes, but keep us posted.

As Ive stated I prefer low intensity longer cardio for fat loss, HIIT just uses up glycogen, but Ive read all the studies that it burns more fat later on, so I do incorporate both, but still trend towards low intensity...good luck with this Frank...

quote:

hear rate and cardio is a little to intense for my tastes, but keep us posted.

As Ive stated I prefer low intensity longer cardio for fat loss, HIIT just uses up glycogen, but Ive read all the studies that it burns more fat later on, so I do incorporate both,

The object is to get the heart rate down for the same exercise. That will be the goal for conditioning. I don't have a problem with lost glycogen, that's why the Gatorade/Creatine Select mid to post workout. Yesterday, I had to stop. I could have kept going!!

Frank,

You will start to notice that cardio becomes easier and easier..

When Jtheo recommended that I do 2 session cardios daily (a.m, and pm) I was dreading it- especially the 6am session- but after 3 weeks of doing it, I have had more energy and the fat is melting off. My day is not complete without it. Sometimes I want to keep going after 45 minutes (i know thats nuts)!

Keep in mind, that I am conditioning for a show in 7 weeks, so I won't be doing this long term- but, I definitely feel the difference with fat loss and increased energy following jtheo's low intensity cardio regimen. A lot has to do with diet too I'm sure- exact macros, sea salt, white potato, and also GDA's are keeping me in balance.

quote:

You will start to notice that cardio becomes easier and easier..

UPDATE:

I haven't done a caliper check but I do know muscle is being added! I don't do forearm work and they're showing definition, mainly on the inside. Hips/Glutes are adding size as well.This week, I've added Density and a GDA protocol. Weight is now averaging 190. Down 2 pounds. Heart rate has dropped on the final, after workout run. It is now at 152. When I go to 7.5 for 45 secs, it creeps up to 158. All lifts are improving, but still lagging on bench.

GDAs: I have yet to force my blood sugar beyond 150. With GDAs, 1.5 cups brown rice, 6 oz of fatty bison (yes, it was fatty), 30 min reading was 78. Same meal without, 120. Maybe I'll go get a Marble Slab Ice Cream.

Am I enjoying the cardio? H-NO! My calves are! I must say that my overall conditioning is improving. Higher reps with heavier weights are not killing me. Last night, my final 3 sets of squats doing 18, 15, 15 was much easier than last month. During my lifting sessions, heart rate moves up to 152 and hangs around 125.

So, Beverly's supplementation, added cardio, and more than likely, the newly added GDA Protocol are making a major difference.

Now after doing squats last night, to get up and get away from this computer. UMPH! LOL

Frank do me a favor check white potato with fatty bison and without fatty bison, better yet try top round and white potato with GDAs and without, you'll see the power of them.

Try them with and without a cheat meal, they work.

quote:

After the workout, I immediately head to the treadmill and run 6 minutes at 5.5 mph. Heart rate 160+. The next 10 minutes is walking at 8 degree incline at 3.7 to 3.9 mph. 2X per week I after I get off the treadmill, I sprint across the basketball court, walk back and repeat 10 times.

This similar to what I do sometimes. It seems for me that if I do elliptical, stairstepper or bike my heart rate won't get above 135 or 140. Running first gets it up then I usually walk on an incline to keep it somewhat up the rest of the time. To much extended cardio and I just feel really weak when lifting, plus i hate it lol.

quote:

try top round and white potato with GDAs and without, you'll see the power of them.

Try them with and without a cheat meal, they work.

I have no doubt GDAs work. I've already used some with one Type 2 diabetics (still using meds, though). It has made a difference.

The bison/sweet potato and bison/brn rice are precooked meals, frozen for busy times. I have white potatoes and will do exactly as you've prescribed and will report results.

Today: 6 oz bison, 8 oz SP w/cinn/cloves/sea salt, 20 min after eating, no GDA 103. I ran out of strips but wanted to test 20, 30, 45, 60 min. But after reading your post, I'll do that with top round and white potato, no oils, w/sea salt, no veggies. Very curious! GDAs/No GDAs.

Thanks again for posting your findings!

What are GDA's...I take 2 lean out with every meal on my contest diet along with 7-keto is that doing enough to help control my blood sugar...I am an endomorph and I know that it is very important for us to control our blood sugar and insuline responses when dieting for a contest...Would adding GDA's to my supplementation list help me loose fat on my way to the stage?

quote:

Would adding GDA's to my supplementation list help me loose fat on my way to the stage?

I'm going to say it added to Jason's placing. Jason had many other improvements, so it wasn't GDAs alone.

UPDATE II:

Cardio is improving along with lower heart rate at the same speed on the treadmill. Weight is now at 188 on the average, weighing in at the same time of day. My goal is to reach 32 in tape measure on the waist and estimated body weight of 180.

I will try the ole electronic BFC calculator today or tomorrow.

GDA Protocol 3X with meals 1, 3 and 6.

Workout is still going with heavy, 4-6 reps. Muscle tension is still tight showing in forearms and traps and of course, calves.

I have two options for employment at this time. One is because of deployment of troops, I am considering security at Fort Benning, GA. I will need to pass their PT test. LOL, I don't see a problem at this point.