great post Viz.
Viz, can i ask about the cardio and dangerous levels on heart rate.
i exercise hard for hours, sometimes hitting my max hr and beyond.
why is this so bad.
It depends on what stimulants you are taking while doing the cardio. ECA does multiple things, the aspirin thins the blood of course, the ephedrine and caffeine are both stimulants.
But the killer, yes that is the correct term, is the Ephedrine. When combined with HIT or prolonged max cardio can and will increase the body temperature to dangerously high levels, particularly if you are not drinking enough water or are training in hot environments.
Professional sports men have died from heatstroke while training on Ephedrine by the way.
Ephedrine can cause heatstroke for two reasons:
It impairs the body's ability to rid itself of heat more of that in the next paragraph.
It makes you hypermetabolic -- that is, it increases the metabolism, which then helps the body to produce more heat internally. As a result, your heart rate goes up and blood pressure elevates, which causes the blood vessels to constrict. It's harder to lose heat through constricted blood vessels. Constricted blood vessels also require the heart to work harder than it normally would without the influence of the drug.
Side effects from Ephedrine are also dose dependant, meaning the more ephedrine you consume, the more likely you are to experience adverse effects, particularly if these are stacked with other metabolic-altering substances (caffiene, yerba mate, yohimbe, etc)
And finally we need to work smart, not just work hard. Not sure if you have any faith in the 'fat burning zone' cardio method. It is normally 65% of your max pulse rate. 220 minus your age and then work out what 65% is. Anyway how it works is like this. After the first 35 mins of constant cardio within that zone your body will stop using other sources of energy and primarily use fat for fuel. The more intensely you work out the more you body turns to carbs for fuel.
Now for normal folks, the fat burning zone is not really valuable. They would do better doing some HIT training for 20 mins. Or some weights. Why? Because they will burn more cal's in total that way and boost their metabolism at the same time which continues to burn more cal's than they normally would. We shift iron. We kick the shyte out of our bodies every time we go to the gym, our metabolism gets that boost on a near daily basis. What we want is to target the subcutaneous fat (stuff under the skin) and use that for fuel.
Cardio after training is good. Get into the zone and go for an hour or more in the zone. Do this a few times a week and see the difference. You consume protein in the same way you are comfortable with, say within a couple of hours of your training as normal. You are not as tired because you are not having to cycle, (cardio) as intensely for that hour, hour and a half. The result is you can work harder in the next weights session AND you will sleep better.
Think about it.