With powerlifting being a weighed in sport its beneficial to be as light as possible, as long as it doesnt affect your lifting of course. But with the points being totalled in comparison to your body weight it can pay to be a little lighter on the day. One way of shedding a few pounds is through fasted cardio and this week Emma and I will be doing just that (for me more the summer shreds)
The body will always use simple carbohydrates as its primary energy source because these are already in a form that the body can use. Complex carbohydrates and fat need to be broken down into a simple carbohydrates in order for them to be used as energy. Fat is quite difficult for the body to break down, which is why it is important to keep the intensity low. If it is too high the body won’t be able to convert it into energy fast enough and this will lead to symptoms such as cramp.
For those who are unaware fasted cardio usually works best first thing in the morning before you have eaten, because the body has used all its energy (glycogen) during your sleep. Therefore the body has no alternative but to use fat as an energy source, if the cardio is kept at low intensity. For this I would recommend having your heart rate at around 120bpm working for approximately 20-30mins. An alternative to before breakfast is after a workout, because your body will have used most of its energy stores during your exercise, thus turning to the fat stores.
It’s a great way to burn fat and lose a few pounds either to make weight for a competition or to cut for summer!
If you would like to know a little more about carbohydrates and the effects they can have on your body watch this short video.