Aerob workout question

Im wondering whats best for fat burning.Schould i do 2 session of 30 mins one in the morning on empty stomach and one in the evening or its bether to do just one session of 40 mins in the morning.And at how many hart beats/min i should keep?

Burning fat first thing in the morning is the easiest way to do it. Reason being that your glycogen levels are lowest first thing in the morning since you haven't eaten probably for about 10 hours. As long as you keep your HR about 65% to 75% of your HR-Max, you shouldn't have too much catabolizing of your muscles. But be careful, because if you start training too hard and go anaerobic (which is around 85% HR-Max for most people, but varies slightly depending on your conditioning) you WILL be using muscle for fuel -- you probably don't want that.

This form of workout, where one trains for up to 2 hours in the morning before eating, is called lipolysis and was first devellopped by AIS (Australian Institute of Sport) so that their elite endurance athletes could stimulate the body's response to very long workouts (4-7 hours) without having to train for that long.

In terms of what type of exercise would be best for burning fat -- running is good for bringing your HR up pretty high without too much effort since you're using most of your body's muscle groups. Cycling is good too (I'm an Elite Cyclist FYI) but since your legs are the main muscle group working, you'll have to work comparitively harder than running to get your HR as high. You will get a nice ass from lots of cycling which doesn't come as much from running -- a nice benefit in my opinion.

I hope this answers your question. If you need more help let me know.

It would help if I knew more about what you are going for...if you want a bodybuilding physique, I would consider the possibility of not running at all, for reasons I will only get into if you want me to. Instead you may want to get your definition solely from dieting.

If you are looking to primarily lose fat however, then 30 minutes twice per day would burn more calories then 40 minutes once per day. As far as what type of fuel you burn, you would typically burn more fat if you run in the morning before eating then you would if you ran later on in the day. Another tip I would give is that right after you get done running, take 10 grams of l-glutamine [supplementdirect.com is CHEAP] and wait a full hour before eating your first meal.

Goldmember points out something very good -- post workout your metabolic rate will be heightened, but eating (and restoring normal blood sugar) will send it back down to normal. So if you can stand to not eat for a while after your workout, you will burn additional calories during that time as well.

So HIIT doesn't burn much fat? Everywhere I've read says it does.

What I recommend for my bodybuilding clients:

ride an exercise bike (recumbant or traditional) for between 20-30 minutes. keep the RPM at 60 the whole time. do this twice a day for 4 to 6 days per week.

do this when you first wake and 1 hour after dinner at night. in the morning wait 1 hour before eating after cardio. at night dont eat anything for the rest of the night afterwards

Excellent tip about not eating at night. If you avoid food for atleast 6-7 hours before bed you will see a tremendous increase in progress as far as fat-burning goes. I used to eat some lean protein immediately before bed for fear of losing my muscle, but this doesn't help like it is touted to. It actually slowed down my fat-burning goals too. You can evening-fast like this on a muslce biulding diet as well. Just make sure that last meal is a large one if you are trying to put on muscle.

As far as HIIT, I think it IS good for fat-burning. Personally, I prefer skipping rope, or running sprints uphill for this type of conditioning. You don't have to do slow cardio to burn fat.