Eric Satterwhite - Anabolic Aerobics

luckygoats · 05-28-2002, 11:25 AM

Eric Satterwhite explains his views on what is good and what is not.

http://www.bodybuilding.com/fun/satter2.htm

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Rowdy · 05-30-2002, 10:25 PM

this is one of the more interesting articles I've read for some time. It does seem to contradict alot of what I've been told about weightlifting and cardio. Good to see that is well-referenced as well. Anyone else knowledgeable on the subject have an opinion?

Weissmuller · 05-31-2002, 07:48 PM

Hey that article was quite an eyeopener for me. I always knew that aerobic exercizes improved insulin sensitivity but I never knew had heard much about the hormonal response from it. If I read this right then doing 2 or so short but intense cardio sessions on your off days could give you the hormone boast to keep you growing without having to fatigue your body into overtraining. If I truely understand this right then I think I'll have to hop back in the pool sooner than I planned on and push myself with the ferosity that I do in the weight room. But I would still like to hear some more on this since it sounds a little revolutionary to me.

EricS · 06-05-2002, 06:14 AM

Quote:

Originally posted by Weissmuller
If I read this right then doing 2 or so short but intense cardio sessions on your off days could give you the hormone boast to keep you growing without having to fatigue your body into overtraining. If I truely understand this right then I think I'll have to hop back in the pool sooner than I planned on and push myself with the ferosity that I do in the weight room.

Yeas, that right. GH peaks get higher and higher everytime, but they must be allowed to return to normal levels first.

makes sure each session is atleast 4 hours apart. Thats why I suggest the am/pm deal.

bigjay00 · 06-05-2002, 07:24 AM

very good artical

wanna hump? · 12-20-2002, 06:53 PM

awesome... many things i have been trying to tell people since i've i got into bbing. many won't listen to this article.

EricS · 12-20-2002, 07:33 PM

Its their loss!

Langers · 01-29-2003, 06:03 AM

Hi Eric,

I have just read both your Anabolic Aerobic articles with great interest.

Is there more information on this type of training anwhere? Some example meal/supplement plans and training schedules would be particlarly interesting

EricS · 01-29-2003, 08:38 AM

Well there is a bit of information out there about "how to:" do high intesity or in some cases interval training. But all that is very technical and beyond the scope of most people.

It would include you rigerously monitoring your heart rate and trying to vigure out your VO2% and what not. Thats really not what all this is about. Yes, I want you to work at that high level, but if you are seriosuly pushing yourself, that is all that really matters. Is there any more inforation like this article? Not that I know of. Research like this is really a matter of piling up a stack of expeiemental studies, reading through them and making connections between them all. Sometimes you are right, sometimes you are wrong. But juding by ther feedback on this....I was right.

As far as scheules, there is not set in stone answer, the ones I wrote here were just a guide, All That I suggest is allowing adequate time inbetween cardio and weight. I recommedn about 7 or 8 hours if you plan on doing them the same day.

I think the eating plans are pretty open for your personal prefference on food choices,

The only thing you really need to pay attention to is the fact that you dohave a pre & post work out drink. Note I say DRINK, it should be liquid in nature. It should have hi Glycemic carbs and easily digested protein. Whey is by far the best choice here.

with in 30 min of your post you should have a solid food meal with hi gi carbs again and and easily digested protein.

This is the most important. Afterthat you can switch to lower GI carbs for the rest of the day.

Yeah, it all there in the article, I tried to make it as flexible as I could. You can really do things how you want, as long as your timing is on and your food choices are with in those guidlines.

Langers · 01-29-2003, 08:53 AM

Shortly after posting that I found your Q&A pages, which answered alot of my questions. Doh!!

There is one thing that I would like to ask you though. I have been told that I shouldnt take my glutamine with my whey because the whey limits the amount of glutamine that can be absorbed.

Do u agree with this? If so, when do u have your post workout glutamine and shake?

EricS · 01-29-2003, 10:01 AM

the amount of glutamin that can be absorbed is limited only by the amount that you have in the "free pool".

If you train reguarly and intensly, then you can never have enough. Virtually every organ and the immune system thrive on glutamine and rarely is there enough to go around.

There is no competitoin as glutamin has its own exclusive transporter receptor on cells. so you can throw that theory out the window

Langers · 01-29-2003, 10:11 AM

Check your PMs bro

**pogue** · 05-31-2003, 08:57 PM

Very good article. I'm going to incorporate 2 cardio sessions 30 minutes each on my off days starting next month. Thats a lot of pre and post workout shakes though!

Eric - what are your thoughts on ECA stacks and taking them pre weight lifting and pre cardio?

**Bignbuff** · 05-31-2003, 10:36 PM

Eric, this is top notch backed by scientific research. Excellent work!

EricS · 06-02-2003, 11:54 AM

Quote:

Originally posted by pogue
Very good article. I'm going to incorporate 2 cardio sessions 30 minutes each on my off days starting next month. Thats a lot of pre and post workout shakes though!

Eric - what are your thoughts on ECA stacks and taking them pre weight lifting and pre cardio?

well yes, it does add up to be a lot. I usually cut them in half even on my days off and follow them up with a solid food meal or MRP rather than going through the entire ordeal. But If I can I really try to go through it when possible.

You know, a few months a ago I would have said that ECAs are safe, but with all of the banning going on, Its hard to say that anymore.

I personally have never had a problems with them and have been taking them before working out for years. I think it is an individual thing. If you can tolerate it, go a head. Don't take more than you know you should. If you feel that something is wrong, then stop what you are doing. If you are feelign light headed, overly hot, etc , stay hydrateed and play it smart.

However, I Think that it should be made clear that taking them before working out will not result in a greater rate of fat loss. It will however, give you a boost of energy to work a litle bit harder.

Hope that helps.

Langers · 06-02-2003, 12:41 PM

Hi Eric,

I have a quick question for you. Today I did a 40 minute low intensity fat burning session. I then finished off with 4 mins high intensity. It felt really good too.

Can you see any problems/benefits with mixing low and high intensity training like this? Will it induce catabolism?

EricS · 06-02-2003, 02:00 PM

Catabolism is always a possiblity with longer duration work. However that isn't my main issue.

The problem with the "fat burning zone" is that it is not burning more fat. About thiry years ago ground breaking reserach was published that demonstrated that our bodies can utilize the most appropriat fuel sorce for the given intensity.

Fat being used in dominance for low intensity things. People latched on to this to be teh holy grail for losing weight. The problem here is that what they failed to pick up was that the "dominance" of fat was represented as a percent of the rate of caloric expendature.

In other words at low intensity work you are using 80% of 8-10 calories/ min from fat.

On the other hand you would be using 50-60% of 20-25 calories a min.

Any way you slice it, high intensity will "burn" more fat. The second big misconception is that fat oxidation assums body fat loss. And it doesn't burn all the fat in the world, if you do not expend more calorie that you ingest you will never lose the fat. which is where high intensity comes out on top again. Not only does it use a lot of energy during, but alot of extra energy AFTER the fact.

So you may not be wasting muscle by doing a "fat buring" cardio session, but you are sure as hell wasting time.

Langers · 06-03-2003, 02:57 AM

From a 40 min low intensity session I burn 650 cals which is pretty good, and I prfer to make a calorie deficit by upping exercise rather than lowering food to much.

So I was hoping to achive the benefits of both types of training by doing this and I dont have a problem with the amount of time it takes, as it beats sitting at my desk.

I was just concerned that I am risking too much muscle-loss. But I dont see how doing this would be any different to doing a high intensity session on its own, with regards to catabolism.

Do u think it necessary to have protein/carbs/glutamine before, during or after?

At the moment I am just having some ECA before and my lunch about 30 mins after. Would adding 5g of carbs to my workout water make any difference or am i just consuming uneccesary cals?

Thanks for the advice mate

EricS · 06-03-2003, 10:29 AM

Quote:

Originally posted by Langers
From a 40 min low intensity session I burn 650 cals which is pretty good, and I prfer to make a calorie deficit by upping exercise rather than lowering food to much.

So I was hoping to achive the benefits of both types of training by doing this and I dont have a problem with the amount of time it takes, as it beats sitting at my desk.

I was just concerned that I am risking too much muscle-loss. But I dont see how doing this would be any different to doing a high intensity session on its own, with regards to catabolism.

Do u think it necessary to have protein/carbs/glutamine before, during or after?

At the moment I am just having some ECA before and my lunch about 30 mins after. Would adding 5g of carbs to my workout water make any difference or am i just consuming uneccesary cals?

Thanks for the advice mate

It is very different. HIgher intensity creates greater secretions of cortisol, epiniphrine and norepinephrine. There is also a much higher and longer EPOC, which in effect is catabolism.

Lower intensity may create a catabolic enviornment, but it is not as severe.

What benefit of low intensity cariodvascular training are you getting that you don't get with high?

I really don't think consuming a drink during your cardio is all that nessecary at all. before probably won't even be much needed if you are doing this low intensity stuff.

5g of carbs will make a physiologicl difference. Very insignificant and not noticable, but a difference none the less.

Langers · 06-03-2003, 10:38 AM

Quote:

Originally posted by EricS
What benefit of low intensity cariodvascular training are you getting that you don't get with high?

I was wondering if it was possible to get the benefits of both actually. The immediate fat buring of the low intensity and the ongoing fat buring of the high.

In 40 mins low intensity I can burn 650 cals, with minimal impact to my system. I was just wondering if it was possible to do some high intensity after to get some of the ongoing benefits that it brings.

Both methods seem effective. So I was just wondering if it was possible to ge the best of both worlds...

p.s. The reason I tried it in the first place was because I am not fit enough to more than about 5 mins high intensity at the moment. So I thought I would add it at the end of a low intenstiy session to just bring my fitness up to a level that will allow me to try high intensity properly.

EricS · 06-03-2003, 11:25 AM

well that is just it, high intensity DOES oxidize fat as a fuel sorce. It burns MORE fat than low intensity.
80% of 10 is 8
50% 0f 20 is 10, that would be more than 8 wouldn't it?

If you can only do 5 min that it is too intense. turn it down a notch so you 'Fail' around 15min or so.

probwhite · 02-18-2004, 09:48 AM

Great article, I'm going to give it a shot and I'll report my results arter a month or so. Only one problem, you mention the need for Dextrose in the article without really suggesting sources. Any reccommendations???

**Bignbuff** · 02-18-2004, 01:01 PM

Quote:

Originally posted by probwhite
Great article, I'm going to give it a shot and I'll report my results arter a month or so. Only one problem, you mention the need for Dextrose in the article without really suggesting sources. Any reccommendations???

Just buy regular dextrose powder.

02-18-2004, 01:05 PM

Dextrose powder eh? What quantities should be consumed??

**Bignbuff** · 02-18-2004, 01:33 PM

Quote:

Originally posted by Unregistered
Dextrose powder eh? What quantities should be consumed??

For me, it depends on the amount of calories I'm intaking at the time (cutting or bulking). Usually around 30 grams or so, though.

probwhite · 02-19-2004, 07:32 AM

Your thoughts Eric??

probwhite · 03-01-2004, 12:57 PM

I'm about to give this a serious try. But a first a few questions?

1) In your sample food schedule you mention a "solid food meal". What exactly is meant by this?

2) In what quantities do you recommend taking glutamine, creatine, and dextrose?

3) What should one look for in a good MRP? Any recommendations?

Any and all responses are appreciated.

Dorian · 03-01-2004, 01:07 PM

this actually reminds me alot of what Bill phillips wrote in his supp reveiw. I think it may have been the first one. It is outlined similarly and alot of the explanations seem similar.

EricS · 03-02-2004, 11:14 AM

Quote:

Originally posted by Dorian
this actually reminds me alot of what Bill phillips wrote in his supp reveiw. I think it may have been the first one. It is outlined similarly and alot of the explanations seem similar.

Could be but I've never read anything writen by phillips. Haven't even opened a BFL book.

A-man · 03-06-2005, 08:43 AM

great article