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Former Fat Guy Newsletter
Health * Fitness * Regeneration * Empowerment

Weight Management Strategies by Rob Cooper

Q & A - 17 May 2006

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CONTENTS:

1: Feedback from a Reader

2: Question from Reader

"is it ok to eat before or after working out or doing cardio?"

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1. Feedback from a reader following the "jump start your fat loss"
article series

Hey Rob!
It's working like crazy. People are noticing as well as I can
feel it all coming off. Mind you I have 67 years of fat to
come off. Great stuff.

Noho ora mai

Aroha H Reriti-Crofts

--- end snip --

Awesome job Aroha! Keep up the good work.

Aroha is following the first two principle's of my series
"jump start your fat loss". If you'd like to read parts
one and two, see the end of this email.

Rob

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2. Question from a Reader

-----Original Message-----
From: absolutvacca@**********.com
Subject: is it ok to eat before or after working out or doing cardio?

Dear Rob,

Is it ok to eat an apple, banana or orange before entering
the gym or running? And is it ok to eat after you workout? Ive
been eating chicken after working out in order to get protein
to my muscles, but iI think im gonna go buy some whey protein
shortly instead. And if I do use whey protein should I mix it
with water or milk?

Thanks,
Bill

A: good question. To fully answer it, I\'d have to make some
assumptions based on your goals. Your question is about eating
fruit before your cardio and is it ok to eat it after your
workout. There are a couple of possible answers.

As I see it, there are 4 separate philosophies around food
intake.

1. fat loss
2. weight gain
3. maintenance
4. high performance physical needs

burning fat has different requirements than does weight gain as
do maintenance and high performance.

I\'ll address fat loss here.

Time of Exercise: The time you do your Cardio has a big influence
in the way you'll burn fat, the best time is when you wake up and
you haven't eaten anything, the body will burn much more fat if
you do it at this time because it will have to take from the fat
reservoir since you haven't eaten anything to take energy (Fat)
from directly. Cardio can also be done when recovering from a
lifting session, since the body is still burning calories you can
take advantage and start your cardio there and burn twice as
much.

Whether or not this is true or not is another matter. There is
much discussion on the subject, but I\'ve always said that \"proof
is in the pudding\", give it a try for yourself for a few months,
then switch it up and see what effects you get personally. I do
cardio in the morning on an empty stomach and it\'s worked best
for me that way.

That said, I also believe it\'s better to do cardio at some point
in the day rather than not at all. If you had one opportunity to
do cardio in the day and it happened to be after you\'d eaten,
then do it regardless.

Now, I\'ll also say to save your fruit for AFTER you train, not
before. You\'re still in need of adding in some protein after you
train, but you might want to look at eating the fruit first to
supply carbs and then give the fruit a half hour or 40 minutes to
digest, then have a glass of water and then your protein and
veggies meal following that.

Having easily digestible carbs right after you train re-supplies
the muscles with the needed glycogen they require.

Have a couple of apples right after your workout while still in
the gym or locker room. Give it a half hour, drink some water
and then have your post workout meal.

About whey protein: if you\'re trying to burn fat, a whole food
meal will always be better than whey protein as it\'s longer
burning and will provide a much higher thermogenic effect,
burning more fat.

As for milk, I would never advise milk or any dairy products
ever. I don\'t believe they\'re made for human consumption.

as for points 2, 3 and 4, I'll save those for another issue.

Thanks for the question

Rob

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Disclaimer: before starting any health or fitness program,
please consult a physician.

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