Is this a myth?

[Karky]

I was under the impression that it took more time to convert protein to energy than fat. And you are not implying, you are saying..

In the relatively short amount of time (6-10 minutes) it takes for an individual to complete a VO2 max test, it is common for a person to break the respiratory exchange ratio threshold for utilizing fats/carbs around 80-85% of their heart rate max at which point an individuals body begins to rely more heavily on proteins as fuels because the body cannot convert fat to energy quickly enough, the glycogen supplies at the cellular level have decreased, and because lactate build-up begins to slow carbohydrate glycolysis.

The heart beating faster has more to do with oxygen than nutritients anyways.

so let me understand you right. You're saying that at x heart rate, your body will stat using protein as fuel? do you have any science to back this up?

After 6-10 minutes the body won't even be done with the muscles glycogen stores (which is pretty much the quickest way to get energy) let alone carbs laying around. Or are you also saying that protein is quicker than carbs?

And yes, no process is perfect, but if protein is used that early, it's not used to a major extent, maybe a few molecules, but that's insignificant, it doesn't matter.

Why does protein get used once anaerobic glycolysis begins? And what's the difference in protein use between aerobic and anaeribic?

 

[Wrangell]

It's not a myth. Once you breach around 80-85% of your heart rate max, your body becomes unable to generate enough energy through fat metabolism.

WHY is your body unable to " generate enough energy through fat metabolism " ?

What is the determining / limiting factor ? And why is 80-85% the threshold ...what happens at 80-85% ?

Can you elaborate ?

It then has to rely more heavily on the already occurring carbohydrate metabolism to supplement its energy deficit. The key here is that with prolonged exercise your body is not able to supplement its energy requirements with carbohydrate metabolism alone because 1) it doesn't produce a whole lot of energy in the first place, and 2) carbohydrate metabolism slows due to depleted sugar levels within the cells, at which point...

Just so I'm sure.

What do you mean by ' prolonged ' exercise exactly ?

Do you mean a cardio session of 20 - 30 minutes ( i.e HIIT ) ?

Or do you mean a cardio session of 45 minutes, 60 minutes ( i.e a 10k ) or 90+ minutes, 2+ hours in duration ?

And do you mean ' prolonged ' exercise at 80-85% and above or ' prolonged ' exercise below 80-85% as well - or both ?

the body turns to protein metabolism for energy. And where is the nearest supply of protein? In the muscular tissue already doing the work.

Why would your body not convert the amino acids in your bloodstream into energy first ?

Before breaking down " muscular tissue " ?

This actually happens a lot in marathon running, but can happen during any form of exercise in the spectrum if the intensity level is high enough for a prolonged period of time..

I think everyone concedes that when doing ' extreme endurance ' cardio - i.e a marathon - there is a greater reliance on protein as a energy source than normal. No one would dispute that IMO.

But, I think the context of the ' myth ' in this case / post, has to to do more with someone who is going to the gym to do a simple cardio session on the treadmill. To me, that would be about 30 minutes and likely no more than an 1 hour on the treadmill IMO.

So, to me, the question is, if you run on a treadmill at 80-85% for 30 or 60 minutes, how much of your energy needed to complete that run - if any - stems from an actual breakdown of muscle tissue ?

Is 3% of the total energy needed to complete the run derived from " muscular tissue " ? Is it 5% , 10%, 15%, 20 % ?

Understandably, your body is not generally relying on fats for energy during resistance training, but if you are working out at such an intensity that you are maintaining a heart rate around 80-85% of your max then it means that your body is working extremely hard to both deliver fuels (fats/carbs/proteins) to the cells to generate energy and removing metabolic wastes from your cells to prevent stalling of the metabolic process within the cells.

At 80-85%....

- what % is from fats ?

- what % is from carbs ?

- what % is from protein ? ( and how is it's derivation split between amino acids in your blood and amino acids derived from tissue ) ?
​

 

[illiniphase4]

I was under the impression that it took more time to convert protein to energy than fat. And you are not implying, you are saying..

The heart beating faster has more to do with oxygen than nutritients anyways.

so let me understand you right. You're saying that at x heart rate, your body will stat using protein as fuel? do you have any science to back this up?

After 6-10 minutes the body won't even be done with the muscles glycogen stores (which is pretty much the quickest way to get energy) let alone carbs laying around. Or are you also saying that protein is quicker than carbs?

Muscle glycogen (anaerobic glycolysis) is actually the second quickest form of energy production, following creatine phosphate metabolism. Most VO2 max tests do not last beyond 10 minutes, at which point the individual is exhausted to the point that they must void whatever is in there stomachs at the time, no amount of glycogen can keep up with that type of exertion because there is not enough oxygen delivered to the cells. Protein catabolism actually still only requires a relatively small number of enzymes (comparable to carbohydrates). However, just like lactic acid build-up from anaerobic glycolysis, there is a build-up of ammonia when proteins are catabolized. Unlike lactic acids, which require oxygen (usually in the form of water) to transit and leave the body through expiration, ammonia can be readily absorbed into the blood stream for "handling" in the liver. So the body is more likely, at the cellular level, to utilize proteins over carbohydrates when lactic acid levels are high.

All this begins to occur at around 80-85% of the heart rate max, at which point the oxygen deficit within the blood and cells exceeds the amount of oxygen that the body can respire into the blood stream from the lungs.

And yes, no process is perfect, but if protein is used that early, it's not used to a major extent, maybe a few molecules, but that's insignificant, it doesn't matter.

Even during moderate cardio exercise, 15 percent of energy is created through anaerobic glycolysis and oxidative deamination/transamination of proteins. Protein use is minor, but more than just a "few molecules."

Why does protein get used once anaerobic glycolysis begins? And what's the difference in protein use between aerobic and anaeribic?

Proteins and carbs are always being used, however, when the body begins to rely more heavily on anaerobic glycolysis/ protein catabolism (greater than 15% of the total energy production) it will first utilize carbs more heavily because they are easier to break down, until lactic acid build up slows anaerobic glycolysis and the body has to rely on protein catabolism for energy.

Most of this info is pulled from the text Human Physiology by Vander, Sherman, and Luciano, as well as my old kines exercise physiology notes (for which I unfortunately no longer have the textbook), and from Exercise Prescription 6th edition from the ACSM.

 

[Karky]

so lactate needs oxygen to to get out of the muscles? But ammonia doesn't, so your body will use protein since it can get rid of the waste more easily. That kind of makes sence, good info. However, I think it's kind of wrong to say at 80-85% of heart rate max the body will use more protein (even though it's common that anaerob glycolysis gets used at that point). I think you should rather say that once anaerob glycolysis is used and lactate acid starts forming in your muscles, your body will use more protein for fuel.

And about the ammonia thing.. I was under the impression that we sweated it out, creating that ammonia smell you sometimes get after exercise. I experience this if I do prolonged exercise, like running forever, 2 straight jujitsu practices, etc. I have, however, never got it from sprinting and stuff like that (which really builds lactate acid in my muscles)
I've also smelled it towards the end of a weight training session (in which I never felt any lactate acid)

There was some good info in your post, but I just don't know if it's correct or not, so I'll have to check that out.

 

[illiniphase4]

WHY is your body unable to " generate enough energy through fat metabolism " ?

What is the determining / limiting factor ? And why is 80-85% the threshold ...what happens at 80-85% ?

Can you elaborate ?

The largest item here is your question about the 80-85% threshold. You can find this information in some of the ACSM or NSCA readings. At around 80-85% of the heart rate max, a person's lungs are not able to deliver enough blood into the blood stream to both keep up with oxygen delivery requirements, and then later, remove enough of the lactic acid build-up to prevent the slowing of the anaerobic glycolytic metabolism. The latter is actually a double edged sword, as slowing of anaerobic glycolysis also slows aerobic oxidation because the energy generated in glycolysis actually provides the initial energy required to start (and then sustain during exercise) aerobic oxidation.

"Prolonged" can depend on the fitness level and the overall genetic makeup (amount of white vs red muscle tissue, lung size, etc) of the individual.

For most common exercisers (moderate fitness levels), "prolonged" at 80-85% of their heart rate max can start at around 30-45 minutes, but it's not going to be the same for all individuals.

Don't have time to get to the rest of your points just now but I'll try to come back to them later.

Happy New years everyone!

 

[matt182]

Most VO2 max tests do not last beyond 10 minutes, at which point the individual is exhausted to the point that they must void whatever is in there stomachs at the time, no amount of glycogen can keep up with that type of exertion because there is not enough oxygen delivered to the cells. Protein catabolism actually still only requires a relatively small number of enzymes (comparable to carbohydrates). However, just like lactic acid build-up from anaerobic glycolysis, there is a build-up of ammonia when proteins are catabolized. Unlike lactic acids, which require oxygen (usually in the form of water) to transit and leave the body through expiration, ammonia can be readily absorbed into the blood stream for "handling" in the liver. So the body is more likely, at the cellular level, to utilize proteins over carbohydrates when lactic acid levels are high.

Its not a matter of glycogen keeping up because it can, its the capacity to rid the lactate formed as a result. And you dont mention that protein utilisation if it did occur has to go through aerobic metablism therefore much slower. Lactate doesnt leave through expiration via water, it is actually a valuable source of energy which in the liver, the cell it was produced in, or other cells can easily revert back to pyruvate and therefore replenish or be used as energy. Your last sentence is to say the nicest, plain wrong.

All this begins to occur at around 80-85% of the heart rate max, at which point the oxygen deficit within the blood and cells exceeds the amount of oxygen that the body can respire into the blood stream from the lungs.

Maybe read over your texts twice?

Proteins and carbs are always being used, however, when the body begins to rely more heavily on anaerobic glycolysis/ protein catabolism (greater than 15% of the total energy production) it will first utilize carbs more heavily because they are easier to break down, until lactic acid build up slows anaerobic glycolysis and the body has to rely on protein catabolism for energy.

More accurate to say proteins are constantly being turnovered. Id like you to show me where you get this 15% protein use when 85% max.

 

[illiniphase4]

Its not a matter of glycogen keeping up because it can, its the capacity to rid the lactate formed as a result. And you dont mention that protein utilisation if it did occur has to go through aerobic metablism therefore much slower. Lactate doesnt leave through expiration via water, it is actually a valuable source of energy which in the liver, the cell it was produced in, or other cells can easily revert back to pyruvate and therefore replenish or be used as energy. Your last sentence is to say the nicest, plain wrong.

The "lactic acid" (anaerobic glycolysis) energy system is only capable of providing energy for sustained exercise. After 2-3 minutes, this system falls off (going from providing 80-90% of all energy within the first couple of minutes to 5-15% during extended exercise greater than 3 minutes. Yes lactic acid is used for further energy production, however, during high intensity extended exercise greater than 3 minutes the body reaches its anaerobic threshold, where the blood cannot contain any more lactic acid. If anaerobic energy production does not slow, excess lactic acid must be removed from the blood by expiring it into the air. The same happens during high intensity (>80% of HR max) cardio in which there begins to be oxygen deficit, where the body can no longer produce energy quickly enough from aerobic oxidation. The body supplements by trying to increase energy production from anaerobic sources beyond glycolysis needed to maintain the oxidation. Again though, beyond 2-3 minutes, lactic acid build up will occur and shortly thereafter, individuals will reach their lactic acid threshold and will have to expire excess lactate (in which the body neutralizes the acid and the resulting compounds in the equation are water and CO2). This why, when measured, the ratio of CO2 produced to O2 consumed increases from the standard for fats (.7) to the standard for carbohydrates (1.0). With prolonged exercise, this ratio actually decreases as the body is unable to keep up with energy production from fats/carbs alone and begins to rely more heavily on proteins (an RQ of about .82).

Maybe read over your texts twice?

It's simple exercise physiology that in most individuals, at 80-85% of their heart rate max, the body begins to rely more heavily on anaerobic energy systems (greater than the normal 15% that they deliver when working at lower intensities over greater periods of time. This is standard supported by many Respiratory Quotient (RQ), Respiratory Exchange Ratio tests.

More accurate to say proteins are constantly being turnovered. Id like you to show me where you get this 15% protein use when 85% max.

I did not say that 15% of energy comes from protein. And granted the body is going to utilize free amino acids in the blood stream, but it will also use proteins and amino acids present within the cells, which involves muscular catabolism on some small level (and much greater levels during extremely long high intensity cardiovascular activity such as marathon running). I don't have exact numbers for the percentages, though I will continue to look for some.

 

[matt182]

The "lactic acid" (anaerobic glycolysis) energy system is only capable of providing energy for sustained exercise. After 2-3 minutes, this system falls off (going from providing 80-90% of all energy within the first couple of minutes to 5-15% during extended exercise greater than 3 minutes. Yes lactic acid is used for further energy production, however, during high intensity extended exercise greater than 3 minutes the body reaches its anaerobic threshold, where the blood cannot contain any more lactic acid. If anaerobic energy production does not slow, excess lactic acid must be removed from the blood by expiring it into the air. The same happens during high intensity (>80% of HR max) cardio in which there begins to be oxygen deficit, where the body can no longer produce energy quickly enough from aerobic oxidation. The body supplements by trying to increase energy production from anaerobic sources beyond glycolysis needed to maintain the oxidation. Again though, beyond 2-3 minutes, lactic acid build up will occur and shortly thereafter, individuals will reach their lactic acid threshold and will have to expire excess lactate (in which the body neutralizes the acid and the resulting compounds in the equation are water and CO2). This why, when measured, the ratio of CO2 produced to O2 consumed increases from the standard for fats (.7) to the standard for carbohydrates (1.0). With prolonged exercise, this ratio actually decreases as the body is unable to keep up with energy production from fats/carbs alone and begins to rely more heavily on proteins (an RQ of about .82).

Where did you get this whole expire lactic acid from? even though its actually lactate. If you got a reading of .82 that doesnt mean its burning mostly protein, if your confused about RQ then read over it again or ask a lecturer.
The way that the body actually neutrilises is through the various buffering systems i wont go into to. The H + can form with bicarb and is expired indirectly via co2, tha lactate doesnt get expired...its valuable energy!

It's simple exercise physiology that in most individuals, at 80-85% of their heart rate max, the body begins to rely more heavily on anaerobic energy systems (greater than the normal 15% that they deliver when working at lower intensities over greater periods of time. This is standard supported by many Respiratory Quotient (RQ), Respiratory Exchange Ratio tests.

Ok i see what you meant now..

I did not say that 15% of energy comes from protein. And granted the body is going to utilize free amino acids in the blood stream, but it will also use proteins and amino acids present within the cells, which involves muscular catabolism on some small level (and much greater levels during extremely long high intensity cardiovascular activity such as marathon running). I don't have exact numbers for the percentages, though I will continue to look for some.

same here..

 

[illiniphase4]

Where did you get this whole expire lactic acid from? even though its actually lactate. If you got a reading of .82 that doesnt mean its burning mostly protein, if your confused about RQ then read over it again or ask a lecturer.
The way that the body actually neutrilises is through the various buffering systems i wont go into to. The H + can form with bicarb and is expired indirectly via co2, tha lactate doesnt get expired...its valuable energy!

Sorry that I did not clarify... a sustained RQ of .82 is the general value in identifying protein catabolism, but generally requires an increase to an RQ of 1.0, followed by the decrease to .82 with continued high intensity exercise. Just because an individual's RQ crosses .82 moving from .7 (fats) to 1.0 (carbs) and vice versa does not mean that proteins are a major contributor to energy production.

And yes, lactate does not get expired directly, and I apologize for oversimplifying and saying so... during the "lactate shuffle" generally 60-70% of it is converted to water and CO2 and expired with the remainder being converted to glycogen and protein and glucose.

 

[Karky]

So.. science guys, do you agree now? I gotta learn this stuff, so what's the short simple answer?

I do feel the need to say though, that while this info might be true, I think it's overthinking things in terms of training (saying I wouldn't NOT do high intensity exercise because of this, as it's probably not that big of a deal) I've heard that there's also evidence that lactate acid increases growth hormone production..

 

[Wrangell]

In the spirit of what Karky said, - i.e looking for a short simple answer - perhaps I could re-submit a question I'd made earlier which gets back to the original issue raised in this thread. Namely, the issue that if you start training at a relatively high % MHR, your body will use muscle tissue as a fuel source. Many of us consider this to be a " myth " - under normal circumstances.

So, I think in the context of this particular case / post " the myth " has to to do more with someone who is going to the gym to do a simple cardio session on the treadmill - not a marathon. And to me at least , that would be about 30 +/- minutes and more than likely no more than 1 hour on the treadmill IMO.

So to me, the question is, for the average gym rat who trains and eats / fuels properly.......

If an average gym rat runs on a treadmill at around 80-85% MHR for 30 or 60 minutes, how much ( i.e what % ) of the total energy ( calories ) needed to complete that run - if any - would you estimate stems from an actual breakdown of " muscle tissue " ?​

illiniphase4, matt182 - thoughts ?

 

[lifeissoccer]

Ok i heard if you get your heart rate going really high, it burns both fat and muscle. Is this true? I heard it usually only happens on the treadmill, but can it actully happen in weight training? It pisses me off if you get your heart rate going 80% it burns muscle, lol i like running fast and it bumps up there kind of fast.

lol you know all those huge pro football players

i imagine they spend all week above 80% heart rate ... and do they look without muscle

 

[illiniphase4]

lol you know all those huge pro football players

i imagine they spend all week above 80% heart rate ... and do they look without muscle

Professional athletes of all walks of life actually follow a periodized program supplemented by extreme nutrition plans that include specific protein supplements to counteract any protein catabolism that occurs during improvement conditioning stages of periodization.

 

[illiniphase4]

In the spirit of what Karky said, - i.e looking for a short simple answer - perhaps I could re-submit a question I'd made earlier which gets back to the original issue raised in this thread. Namely, the issue that if you start training at a relatively high % MHR, your body will use muscle tissue as a fuel source. Many of us consider this to be a " myth " - under normal circumstances.

So, I think in the context of this particular case / post " the myth " has to to do more with someone who is going to the gym to do a simple cardio session on the treadmill - not a marathon. And to me at least , that would be about 30 +/- minutes and more than likely no more than 1 hour on the treadmill IMO.

So to me, the question is, for the average gym rat who trains and eats / fuels properly.......

If an average gym rat runs on a treadmill at around 80-85% MHR for 30 or 60 minutes, how much ( i.e what % ) of the total energy ( calories ) needed to complete that run - if any - would you estimate stems from an actual breakdown of " muscle tissue " ?​

illiniphase4, matt182 - thoughts ?

Not a myth, even for the average gym rat. The protein energy system is used at all levels of exertion, and like the fat and carb energy systems, fuels come from within the cells, as well being delivered by the blood stream. The most accessible proteins are found in within the muscle tissues themselves. Granted I'm not saying that the general exercising populace is going to see any sort of protein/muscle catabolism on the level of marathon training and running, but there is some level of protein catabolism (from both muscle fibers and free amino acids) even while not at heart rates in excess of 80-85% of HRmax. However, once an individual breaches that heart rate range, the body must rely more heavily on protein catabolism for energy, resulting in great muscle tissue catabolism (again, though, not at the level of a marathoner).

This is one of the reasons that the ACSM, NSCA, NASM, etc. all recommend 85% of MHR to be the max heart rate for improving aerobic fitness (along with greater risk of injury due to fatigue and bone joint impact).

Most of my college texts are back in storage, but I will continue to look and see if I can find some specific information about the breakdown of fuel usage at higher exercise intensity levels.

 

[Wrangell]

Not a myth, even for the average gym rat. The protein energy system is used at all levels of exertion, and like the fat and carb energy systems, fuels come from within the cells, as well being delivered by the blood stream.

.

So every cardio exercise we do, regardless of the intensity - in essence - burns some existing muscle mass to fuel exercise.

In other words, all cardio exercise cannibalizes muscle tissue for fuel to one extent or another - is that correct ?

The most accessible proteins are found in within the muscle tissues themselves.

Are you saying that although we have amino acids in our blood we could convert for use as energy, it is much easier ....these amino acids are more " accessible " .....to use amino acids that are taken from muscle tissue ?

So due to easier " access ' your body is more inclined to take amino acids from muscle tissue to fuel cardio than to take amino acids from your blood - have I got that right ?

Granted I'm not saying that the general exercising populace is going to see any sort of protein/muscle catabolism on the level of marathon training and running, but there is some level of protein catabolism (from both muscle fibers and free amino acids) even while not at heart rates in excess of 80-85% of HRmax.

.

Again, so you're saying all cardio, regardless of the intensity will - to varying degrees - always use up muscle tissue to help fuel cardio.

However, once an individual breaches that heart rate range, the body must rely more heavily on protein catabolism for energy, resulting in great muscle tissue catabolism (again, though, not at the level of a marathoner)

.

btw - How much more ?

I get that people may use small amount of amino acids for fuel while exercising with cardio under what we might consider normal circumstances. I get that.

The issue to me is, does tissue have to provide the amino acids for energy when amino acids are floating around in your blood readily available for use in producing energy to fuel cardio. You say muscle tissue has to be part of the equation in fueling cardio.

So, you're saying that.....

1. if an average gym rat runs at 80-85% of HR max for 20 or 30 minutes, in your opinion, is it a 100% certainty that some muscle tissue will be broken for to help fuel the run ?

2. if an average gym rat runs at 80-85% of HR max for 20 or 30 minutes, in your opinion, is it NOT possible that only amino acids found in your blood are sufficient enough to fuel the run so that amino acids from muscle tissue can be spared ?​

...have I got that right ?

 

[Kutusov]

I've read everything... EVERYTHING, you hear??? And now I'm dizzy and my heart is racing... I will never read again or I'll turn skinny like before....

 

[matt182]

Ok heres my opinion.

The body has evolved to provide energy in the most effecient, cheapest way it can. By cheapest i mean not having a larger conseqence. Protein would result in loss of muscle and other specific proteins compared to fat and carbs which wouldnt effect anything other than reducing the overall quantity of it.

In an exercise physiology book i happen to have - you might as well? If you flick around to the subject of RQ, (which is a very accurate modality to determine what is being burned), we've already mentioned that .7 would be pure fat and 1 would be pure carbs. So it covers the whole realm of possibilities (even going beyond, which has a simple explanation).

Well ill get to the point. In the textbook it has all the calculations for what each score would burn, they DO NOT mention any protein, as the heading gives you the hing "NONPROTEIN RQ'S".

Why? because the body doesnt use precious protein when other - much more effecient and quicker mechanisms are available, which are ACTUALLY designed for energy. unlike protein.

To sum up, you can go jog at 85% as your specified and have no worry about breaking down your muscle.

 

[Chillen]

Yes, it's true muscle proteins "can be" broken down and used for energy during aerobic exercise. But don't worry, you are constantly breaking down and re-building muscle tissue anyway. This process is sometimes called "protein turnover." Your body is constantly alternating back and forth between anabolic (building) and catabolic (breaking down) cycles. That's just a normal part of life. Your goal is simply to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay on the anabolic side and you gain or at least maintain muscle. If cardio is done, just make some appropriate adjustments. I dont know if the "average person" even needs to worry about such things in the first place.

Its seems I have this type of action down. I do extensive cardio (most would interpret during leaning down), and for two weeks my weight of 162 has maintained, but my body fat has dropped (professionally determined, and exactly what I am after). And, I can do as much as 3 cardio sessions in one day (called "Plate Weight Cardio")roper keen eye on diet and weight training will stave off any ill effects of cardio (if any exists in the first place--particular to the person).

Cardio rocks when working with it correctly. Nuff, said


Best regards,


Chillen

 

[lifeissoccer]

Professional athletes of all walks of life actually follow a periodized program supplemented by extreme nutrition plans that include specific protein supplements to counteract any protein catabolism that occurs during improvement conditioning stages of periodization.

do you personally know every professional athlete in the world?
besides how does this have to do with above %80 heart rate

 

[Wrangell]

Yes, it's true muscle proteins "can be" broken down and used for energy during aerobic exercise. But don't worry, you are constantly breaking down and re-building muscle tissue anyway. This process is sometimes called "protein turnover."

Are you saying the " this process " of mechanisms associated with "protein turnover " provide " energy during aerobic exercise " in the same way that mechanisms associated with gluconeogenesis ( i.e creating glucose from non-carb sources like amino acids etc. ) do ?

Are you suggesting that " protein turnover " is synonymous with gluconeogenesis ?

Your body is constantly alternating back and forth between anabolic (building) and catabolic (breaking down) cycles. That's just a normal part of life. Your goal is simply to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay on the anabolic side and you gain or at least maintain muscle.

If cardio is done, just make some appropriate adjustments.

Like what ' adjustments ' exactly ?

Its seems I have this type of action down. I do extensive cardio (most would interpret during leaning down)

Is this " extensive cardio " the same protocol of doing cardio 3X a day that you said you do ( below ) ...or something else ?

And, I can do as much as 3 cardio sessions in one day (called "Plate Weight Cardio"):

Proper keen eye on diet and weight training will stave off any ill effects of cardio (if any exists in the first place--particular to the person).

Why the heck would you have to do cardio " 3 cardio sessions "...is this to optimize fat loss ?

What is the physiological rationale for doing cardio 3X a day any way ...i.e instead of once a day as in a hard HIIT session ?

Doesn't doing cardio 3X a day seem like a bit of overkill ?

And what is " "Plate Weight Cardio" exactly ? Never heard of it.