How long should I do cardio to burn fat?
Answer: It is suggested that you should be within your fat burning zone for at least 12 minutes. This is the amount of time needed for the body to start producing fat burning enzymes. The idea is that you want to get your body to use fat for energy. After 12 minutes you start to burn fat at a higher rate. This does not include warm-up or cool down. In my experience, women should do 45 minutes of cardio and men about 30. This is due to the fact that women store fat.
Is it safe to use Creatine? Is it effective?
Based on the latest research available, creatine does:
- Increase body weight and muscle mass. This is either due to fluid retention associated with the creatine or enhanced skeletal muscle synthesis. The benefits are temporary, and supplementation must be continued to maintain desired results.
- Delay fatigue during repeated bouts of high-intensity exercise, such as power lifting, or other "anaerobic" exercises.
- Improve muscle recovery during high-intensity exercise.
Based on the latest research available, creatine doesn't:
- Enhance performance for long-distance running or other "aerobic" exercises.
- Have as dramatic an effect on those with normal stores of creatine. Vegetarians who may be deficient in creatine stand to reap the highest benefits.
Safety:
- There s a formula for proper "creatine loading"
- Side effects may or may not accompany creatine supplementation. Many reports are anecdotal and have not been supported by research. Side effects are more commonly experienced when taking higher than recommended doses. Side effects may include: muscle cramps, water retention, headache, and weight gain.
- There is no information available about the long-term effects of using creatine supplements. Because it is a water-soluble compound, excess amounts of creatine should, in theory, be excreted in the urine. Those with kidney problems should avoid its use entirely.
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