Very well guys. Absolutely everything everything about aerobic training. Like me can i add it to my bulking and my cutting to improve results?
How can I do it to improve my performance to pass a TAF? Absolutely everything here. So it starts subscribing to the channel and leaving a I liked it because that's what motivates me so much and you will find out today if aerobic in fasting is good or not.
First of all we have to start quoting here - what an exercise aerobic right? What makes it aerobic? It is precisely be a long term activity with the oxygen utilization because otherwise it It is anaerobic, which is the case with bodybuilding.
But in bodybuilding we don't use oxygen, Leandra? But not during the whole activity, because we goes into fatigue. So we can't make up for the effort with oxygen, as is the case with exercise aerobic.
Leandrão, so that means if I do a squat for example without weight and be able to do 40 minutes of weightless squats is an activity aerobics? Perfectly. Now what if i fail this squat?
So he leaves to be. So we have several modalities aerobic exercise, but usually they are recruiting big muscle groups and the cool thing is that aerobic activity she has particularities so why example-both are good for the heart, both bodybuilding and running . So, but in different ways.
In one of the activities we have bigger camera size hypertrophy injector and others of the wall that is the case of bodybuilding. So both are important. We also know that both promote an excellent improvement in insulin sensitivity but the activity aerobics improves more.
Besides that if you do bodybuilding for spending of energy and you want to increase the spending you can't train more bodybuilding, because you may not reach the general overtraining but one located you can have yes. So I mean, I need to increase my calorie expenditure, if I do more bench press series I can I have a good to see workout an injury in my breastplate, So I do an aerobic activity to improve energy expenditure and divide this energy all over our body. Leandro Twin, but erotic do not disturb the muscle mass gain?
No people, this is myth, as I just explain here. Improves health, improves insulin sensitivity, so if you're not gaining mass muscle is not because it's doing too much aerobic but because the your body is not realizing make up for it, and it can happen for a series of factors among them hormonal; among them sleepy; among them by diet; So I'm tired of catching student who plays ball, basketball, jiu jitsu - how do you go about being your student? www.
leandrotwin. com. br - I take several of these students and they gain muscle mass normally, of course, the diet requires greater care.
Beauty Leandrão, but I can i do more cardio to lose weight faster? So you can though losing too much weight really leads to loss of muscle mass. So when are you going to do a amount of aerobic aiming at the loss of body fat she has to be contextualized taking into account the energy expenditure of training bodybuilding and your caloric intake.
And in general most people do too aerobic, they do not need to we can control very well energy expenditure of bodybuilding and diet. I heard that the aerobic he only begins to have an effect on burning fat after twenty-thirty minutes. Not folks.
This is myth again. What happens is that we have predominance of energy substrate, so at some point we will recruit even more fat, and really it's a while later, but if you do a short aerobic duration as a HIIT which is excellent both for maximum VO2 improvement and fat burning. You can really make greater use of substrate carbohydrate energy instead of fat but if in your day you close with the negative calories it makes no difference - at night you end up compensating that.
So Leandro means that if I do a 60 minute exercise aerobic and lose 300 calories and I do a HIIT and lose those 300 calories in 20 minutes for body composition even assuming caloric deficit in the diet will it be the same? Exactly. And that is excellent.
Why? Because those who want more economy of time can do your exercise more intense and shorter to generate that energy expenditure, and who doesn't like both straining on the aerobic can make it longer and shorter intensity that in the end will give in even for body composition. But not everything is body composition.
Remember what I said about TAF? I want to do a physical fitness test, I need to run there. If you do long-term aerobics and low intensity - as is the case with fasting aerobic, you won't get max vo2 improvement so how are you going to improve your run if you don't run?
So you is telling me Leandro that the aerobic in fasting for body composition is cool - calm because i will spend 300 calories in a longer time could spend some time smaller but I spent a while longer beauty, Quiet, that? IT'S - but if I do this to improve my race; to play soccer; for improve performance in a martial art; Is the fasting aerobic already less efficient? Exactly.
The fasting aerobic for this purpose is not welcome. Of course we have other features that also interfere with body composition as for example EPOC: which is the super post exercise oxygen utilization physicist. When we do a very heavy exercise as a HIIT or a bodybuilding our EPOC is much larger than with the aerobic in fasting.
So this too has to be taken into consideration but ultimately what will matter is how much you eat and how much you spend. When you make a very intense physical activity you can spend the same as an activity long duration of low intensity, but post exercise you keep burning more calories in that first situation - but this can be easily compensated for with a little less caloric intake, or simply more time in activity low intensity. Can I do the aerobic on leg day?
Guys, I've made videos about it, okay? Even I always encourage you - always that you have a question looking for with my name up front here on Youtube or Google that you will find - but answering here briefly. yes you can do aerobic on leg day, however the question of aerobic she is a weekly charge, so you can take that day to train only lower limbs - I said leg here was supposed to be easier understand but we know which leg anatomically speaking is from the knee to low but popularly speaking is the waist down so let's talk leg here one popular language - you can do the aerobic on leg day however you can also let yourself just say for that since it's a day that requires much.
And the next day you go there and do a fasting aerobic. Leandro, can I merge too? Make one fasting album and a HIIT?
Can also. Which Is Aerobic Best For Losing Fat? Does not exist.
Losing fat is a demand complex of things then between diet, bodybuilding, hormones. So any kind of aerobic does You lose body fat. I always guide my students to: you aims only aesthetics?
Yes, for me it's a business training is even more aesthetic of course I want health but calm I don't want to pass a test, nothing. We know that all physical activity generates health then ok. In this case any kind of activity aerobics is welcome.
Then fasting; such as and such. On the treadmill or Street? We have particularities for each one.
On the treadmill you will have a system of damping, as if it were the suspension of a car and this can be very welcome for those who can't suffer so much impact, such as overweight people. In the wake we can also control the speed one way induced so don't let my tiredness lose the momentum. No, I'll keep up the pace because there's something pulling me, not in the street I have it.
On the treadmill has the advantage of be able to do without risk of having a stone halfway, but the monotony of stand still, I see nothing different than on the street I'll have. In the street we has the dynamism, and that makes the activity more pleasurable for some people the that makes more scares sustainable. Always remembering that the impact not a bad thing, the impact is a good thing mainly to increase BMD: bone mineral density.
So Leandrão, because then I will run in running machine? Because some people will being with very high weight and a muscle too weak and this will generate a lot impact on the joint, which then causes injury. If this individual is already thin and strong muscle the joint does not suffer because it is absorbed precisely by the muscle.
So individuals who are very Heavy duty most ideal activity, what is it? Where which will be better the aerobic? No, the best the activity for him is going to be the bodybuilding where it has no impact, and goes strengthen the muscle, and he can use the fasting aerobic on a treadmill.
In this case it will be what will most prioritize their articulation. After this individual; is gaining endurance is gaining strength; decreasing your Weight; he can put activities larger impact aerobics without any kind of problem. Leandrão, I can instead do the aerobic take 300 calories from my diet?
Because you are saying that everything that is a context so i won't run . . .
In true you can but the result doesn't It will be the same. Remember what I explained from EPOC? That is a factor.
Second factor: when you do aerobic and improve max vo2 you improve your performance in bodybuilding. Then you will squat more heavy, will do more curved rowing quality, and this will influence the muscle mass gains. When you eat a calorie and spend she, this is better for the body than not ingest because you stopped put a nutrient into your body.
So when you put a carbohydrate and it spends it's more metabolic efficiency that we have. We have a greater improvement in insulin sensitivity. Many of you only pay attention to the testosterone Cool, testosterone is important are we, however insulin is also extremely important.
Insulin is the one in our most hormone anabolics, and look, I see that daily. Students who come with good testosterone, bad insulin. Improves insulin the result of the guy phenomenal.
Students who come with insulin very good and not so good testosterone you improve testosterone and not improve both the results. This is amazing. Any professional in the field who accompanying these markers arrives at same conclusion.
Me and several colleagues from Talking profession, it's amazing. We say: look, people pay close attention for testosterone and forget about insulin. So let's try to improve the insulin sensitivity.
Beauty? Leandrao, How do I improve insulin sensitivity? Exercise, diet, but what else can I put on?
Ten things to improve your insulin sensitivity. I already made video here on the channel. Stay with him now, but first click on the like subscribe to channel, after all is information that I'm coming here pass to you so free, and it helps a lot.
Previously on Leandro Twin's channel, You saw about sugar in the diet, right? AND how to improve insulin sensitivity is a determining factor for its composition body Improve sensitivity to Insulin improves both muscle mass and weight loss. fat.
And in this video here I will give you teach 10 . . .
