19 replies to this topic

[Devil1]

i just kicked off my "hardcore" cardio regiment...... well i got about 7 weeks before i get home from Iraq and im sittin at probably 12-13% BF.

i just started a low dosed winny only cycle to keep my strength up while trying to cut, and 30 min cardio in the AM on empty stomach.

i was wondering if you guys think i should just step up the cardio in the morining gradually or start two a days after a week? i have the time to do it, just never been good at cuttin down thing. Im happy with my diet and supplemts, just want some opinions on the cardio. thanks

[BPMartyr]

The cardio really comes second to your diet. Taylor the amount of cardio you are doing to achieve the desired caloric deficit.

[Devil1]

diet is good, training is good, just want to make sure im not doin too much cardio.

[BD100]

First off 12-13% body fat is good unless you are competing. 30 minutes twice a day is not too much unless you are on a starvation diet.

[Devil1]

lol, nah man i eat plenty, just keep it clean. thanks for the advice.

[Devil1]

how about something like this:

mon: 30min AM/PM
tue: 45 min AM
wed: 30 min AM/PM
thur: 45 min AM
fri: 30 min AM/PM
sat: 45 min AM

is this too much, i probably wont make it to every one, but this would be my guide line.

[BPMartyr]

I don't think it is too much. I do a lot of cardio when cutting without problems. Just make sure your kcals are not too low. Personally I have never used Winny and don't know how effective it is standalone to prevent catabolism. Best of luck bro.

[a-bomb83]

i've been doing about 8-10 35 minute session per week. low intensity...about 10-11 on incline at a speed of 3 or 3.5. twice a day is fine as long as its not high intensity.

[Devil1]

awesome, i think im going to just stick to the 30 min in the AM on an empty stomach, ive already seen a difference. thanks for the replies brothers.

[Devil1]

Brisk walking is good too as long as you go for min. 30 minutes b/c it's only after the 1st 20 minutes that the body starts burning fat.

really? interesting.

[a-bomb83]

i've been doing about 8-10 35 minute session per week. low intensity...about 10-11 on incline at a speed of 3 or 3.5. twice a day is fine as long as its not high intensity.

like a fast paced walk?

yes. 3.5 puts you on the vurge of jogging, if you're still trying to walk fast at 4.0....you better walk as fast as possible, cuz 4 is just about a slow jog. but yes, 3-3.5 is a good walk. one 35 minute session (5 minute cool down) burns appx 400cals and is about 1.5 miles.

[BPMartyr]

Walking vs jogging at 4 mph will depend on the length of your legs. If your 5' tall your gonna be jogging, if your 6'4" well ...

You can reduce the amount of cardio needed to get into calorie burning mode by doing it after weight training as you are already glycogen depleated at that point.

Overall, fat burning is not really something that happens at certain times but is extended over long periods. A daily caloric deficit extending for weeks at a time will yield fat loss. The cardio will allow you to burn more calories thus you will lose more weight. High iniensity cardio will burn more calories in 30 minutes than low intensity and will also keep your metabolism raised for longer. The only negative to high intenity is the fear of muscle catabolism but as long as you are not fasted and especially if you are on an anabolic, you will be fine. HIIT has been a lifesaver for me when trying to get down those last couple %'s in bodyfat. The lower your bodyfat gets the harder your body will try and hold onto it.

[Devil1]

thanks for the info BPM

[SteelHead06]

What is HIIT?

[tight booty]

You can reduce the amount of cardio needed to get into calorie burning mode by doing it after weight training as you are already glycogen depleated at that point.

A friend advised me NOT to do cardio after my lifting routine b/c it would raise the cortisol levels ... unless I drink a Whey protein between the weight training and the cardio session. Do you agree with that, BPM?

Stress raises cortisol levels and I don't see how doing cardio after weights is going to do this? I have done cardio straight after my weight training plenty of times because I had to fit it into my day and it was fine! I do prefer to do cardio at another session though only because I believe that if you can do a weight training session during the day say in the afternoon and a cardio session first thing in the morning then you are reving your metabolic rate up and being able to really concentrate on one or the other but ultimately as long as you do it then thats the most important thing. I do always drink a protein shake after my weight training session anyway and after my cardio session!
Just remember "fat is unused energy".....so get to burning it if you want to be leaner!