How much cardio a day, when, etc ?

[LMG23]

I want to know if I should do cardio before or after lifting, and how much. I was thinking 15 mins before lifting to get warmed up, then 30 mins after I lift, drinking the protein shake after lifting and before the 30 mins of cardio. I want to keep my heart rate hovering at around 120 bpm. Any suggestions ? Thanks

[thunderlegs]

do the cardio after the workout.....if u wanna lose extra weight...do some HIT or even a walk or jog for 20-30 mins should do the job

[CanuckTank]

No, no HIIT on keto.

LISS after your workout for 30 minutes will do.

[GaresTaylan]

Originally Posted by CanuckTank

No, no HIIT on keto.

LISS after your workout for 30 minutes will do.

This. I just made this switch recently and am very glad that I did.

[kudostojen]

I did HITT for my cardio AFTER my weight training and never had any issues. 15min tops, no more than 3 times a week and never on leg day or the day after leg day.

Understand that doing HITT before leg day after your carb up, that your leg workout will suffer for it.

LISS is better but i have time issues and HITT works.

[CanuckTank]

Originally Posted by kudostojen

I did HITT for my cardio AFTER my weight training and never had any issues. 15min tops, no more than 3 times a week and never on leg day or the day after leg day.

Understand that doing HITT before leg day after your carb up, that your leg workout will suffer for it.

LISS is better but i have time issues and HITT works.

Rushing it helps nothing.

Going into HIIT will do nothing but turn you catabolic which is what no one wants to do. If anything, cut the weights short and spend the time on the cardio doing LISS.

[Volumizer]

LISS on keto..

[jaim91]

I've been doing HISS on keto...

Working at a higher percentage of my aerobic threshold. It's allowed me to burn more amounts of fat, increase my cardio ability and not burn muscle.

[kudostojen]

Originally Posted by CanuckTank

Rushing it helps nothing.

Going into HIIT will do nothing but turn you catabolic which is what no one wants to do. If anything, cut the weights short and spend the time on the cardio doing LISS.

We should be in a catabolic state as it is to lose fat but i suspect your talking about eating up muscle?

I did HITT for over 6 months on both balance and keto diets at a caloire deficit without losing muscle. If i did, it was minor. I've noticed that a lot of people don't do HITT on any diet. I'm not sure why and wonder if it scares them or they think it won't work in a short period of time. There's no reason not to do HITT (except on or before leg day) if the post w/o shake has the proper nutrients to re-feed your muscles. It's a great way to increase endurance and would work better on a TKD as appose to the CKD.

[CanuckTank]

Originally Posted by jaim91

I've been doing HISS on keto...

Working at a higher percentage of my aerobic threshold. It's allowed me to burn more amounts of fat, increase my cardio ability and not burn muscle.

Bull....

High intensity burns muscle at twice the rate as LISS and burns less calories per time interval from fat than LISS.

HISS gets it from everythign and aportion of the calories is from your muscle breakdown.

[bseidl]

Originally Posted by kudostojen

There's no reason not to do HITT (except on or before leg day) if the post w/o shake has the proper nutrients to re-feed your muscles. It's a great way to increase endurance and would work better on a TKD as appose to the CKD.

this^^^

My endurance greatly improved with HIIT without losing muscle.



.

[CanuckTank]

Originally Posted by bseidl

this^^^

My endurance greatly improved with HIIT without losing muscle.



.

No one is on keto to increase their endurance. They on on keto to lose fat and fat oxidation occurs at a higher rate doing LISS than any high intensity training.

Most people saying it is good to do HIIT think they are burning more fat the harder you work out and it is actually the farthest from the truth.

People just can't get over the fact you don't have to pant away on the cardio equipment sweating and huffing in order to lose quality amounts of fat.

Need proof?

http://www.abcbodybuilding.com/cardiolayman.pdf

85% of the energy at 25% VO2 max comes from fat stores and the rest for other source where as 65% has only 50% coming from fat and at 85% you are only getting 25% from fat.

Those numbers do not lie and it is true. You can even see on the machines that the fat burning zone is at about 120-125bpm.

[rusrious]

yeah, 120-125 is my target on the incumbent bike,

[kudostojen]

Originally Posted by CanuckTank

No one is on keto to increase their endurance.

No one goes on any diet to increase their endurance. that's where training and pain tolerance come in. The only time carbs come into play is 2 days before the endurance test to give that extra boost.

Originally Posted by CanuckTank

Those numbers do not lie and it is true. You can even see on the machines that the fat burning zone is at about 120-125bpm.

I need more time to go over this study regarding Cardio intensities but i think there is more to this study than what you've quoted. Much more. From what i've read, and it wasn't all of it, it gives HIIT some props too.

[PhillyDev]

Back to the OP's question, fasted LISS cardio has always worked for me, First thing in the morning. If you're gonna do your cardio PWO, again I would reccomend LISS, but hold off on th P-Shake till youre done cardio, simply because after your workout, you'll be low (If not completely depleted) on Glycogen, and your body will use the shake for fuel, instead of for recovery. But by all means, give any one of theses suggestions a try and find out what works for you best. Good Luck!

[jaim91]

Originally Posted by kudostojen

I did HITT for over 6 months on both balance and keto diets at a caloire deficit without losing muscle. If i did, it was minor. I've noticed that a lot of people don't do HITT on any diet. I'm not sure why and wonder if it scares them or they think it won't work in a short period of time. There's no reason not to do HITT (except on or before leg day) if the post w/o shake has the proper nutrients to re-feed your muscles. It's a great way to increase endurance and would work better on a TKD as appose to the CKD.

I like this! ^^

Originally Posted by CanuckTank

Bull....

High intensity burns muscle at twice the rate as LISS and burns less calories per time interval from fat than LISS.

HISS gets it from everythign and aportion of the calories is from your muscle breakdown.

It burns muscle if I'm training ABOVE my lactate threshold...which I'm not. I'm working at maximum lactate steady state...which means I'm still aerobic, and burning fat as fuel

[trainerjyms]

Lyle Mcdonald says HIIT and wieghts, not LISS. Yea liss burns more fat by percentage, but you will burn much more by doing HIIT. Burning 85% fat during a 100 cal burn on LISS is nothing compared to the effects of HIIT on metablosim and fat burn over a 24 hour period. Lyles book goes into great detail about Keto and exercise. The wight loss we are getting from cardio is mnegligable at best and not what we are aiming for. FWIW, LISS is more catobolic than HIIT and is typically not recommended for anyone not on steriods if your a body builder. Why do you think marathon runners look the way they do and sprinters look the way they do. Train the way you want ot look.

[Brianterz]

I never do cardio before i lift.. i want to keep my energy for lifting. there have been lots of reports on the benifits of doing cardio after you lift..

Most people dont do HIIT on keto becasue they run out of energy and just cant.. LISS is good for that purpose... Lyle mcdonald is a very knowledgable man in reguards to both nutrition and Keto.. In his book he recomends HIIT... He also breaks down why he reccomends it and the health benifits behind it..

Studies that go against HIIT on a diet have never been tested on someone on a KETO type diet.. Our bodies are different when it comes to fat burning and muscle eating... If you see your lifting numbers going the wrong way, then i would switch back.. however if your lifts are not suffering keep on keeping on

[thunderlegs]

would you do LISS in the morning on an empty stomach or have a scoop of whey/water before you hit the cardio?

[Brianterz]

In keto there is no need to do anything while in a fasted state.. eat then work out

[trainerjyms]

Originally Posted by Brianterz

In keto there is no need to do anything while in a fasted state.. eat then work out

Yea this. The point of doing cardio on an empty stomach is to get to the fat burning zone quicker since your glycogen is depleted. No problem on Keto. Have a shake, and do some higher intensity cardio and the catobolic monster will stay away all the while exercise on an empty glycogen tank

[jaim91]

Originally Posted by Brianterz

In keto there is no need to do anything while in a fasted state.. eat then work out

In LIFE, there is no need to do anything while in a fasted state

[CanuckTank]

Originally Posted by kudostojen

No one goes on any diet to increase their endurance. that's where training and pain tolerance come in. The only time carbs come into play is 2 days before the endurance test to give that extra boost.





I need more time to go over this study regarding Cardio intensities but i think there is more to this study than what you've quoted. Much more. From what i've read, and it wasn't all of it, it gives HIIT some props too.

Its states in CLEAR WORDS that fat oxidation at a level of 85% happens at a LISS rate of 25% VO2 max.

HIIT is 25% oxidation. Stop denying the truth.

[CanuckTank]

Originally Posted by trainerjyms

Yea this. The point of doing cardio on an empty stomach is to get to the fat burning zone quicker since your glycogen is depleted. No problem on Keto. Have a shake, and do some higher intensity cardio and the catobolic monster will stay away all the while exercise on an empty glycogen tank

Wrong....

Doing HIIT on an empty stmach will put the body in a stress state which will release cortisol to start processing muscles into glycogen and triglycerides.

LISS will not do this.

Stop making stuff up.

[CanuckTank]

Originally Posted by trainerjyms

Lyle Mcdonald says HIIT and wieghts, not LISS. Yea liss burns more fat by percentage, but you will burn much more by doing HIIT. Burning 85% fat during a 100 cal burn on LISS is nothing compared to the effects of HIIT on metablosim and fat burn over a 24 hour period. Lyles book goes into great detail about Keto and exercise. The wight loss we are getting from cardio is mnegligable at best and not what we are aiming for. FWIW, LISS is more catobolic than HIIT and is typically not recommended for anyone not on steriods if your a body builder. Why do you think marathon runners look the way they do and sprinters look the way they do. Train the way you want ot look.

Sorry, but doing something only to burn 25% of the calories from fat and the rest from muscle breakdown is not the good way to go.

LOL!! Are you seriously bringing up the sprinters vs marathon runners? That has to be the biggest load of bullshiat I have ever heard. do you think sprinters actually do cardio? Are you kidding me? WTF......

HIIT is for heart exercise and not fat burning.

[trainerjyms]

You may be the biggest most stubborn jackass I have ever read posting in this forum. You seem to think like all the guys in the low fat world do about keto. Maybe you should do some research before spouting off. Your like a broken record.

85% or 100 doing LISS calories is only going to be 85 calories worth of fatloss. IF you do HIIT and burn 400 calories and actrually only burn 25% (which is way too low of an estimate) you burn the same amount of fat 100 calories. You get a prolonged calorie burn throughout the day and an elevated metablolism where as LISS stops burning fat as soon as you stop the session. Your full of old school misnomers and really should read a bit more of the newer research that has come out. As for the sprinters vs marathoners arguement, no sprinters don't do cardio, why would they, they aren't trying to imrpove VO2max, they are trying to lsoe fat, become stronger and have a higher muscle to weight ratio and also imrove type II muscle fiber reqruitement. What is the goal here, burning 100 calories or improving muscle, upping the metabolism and looking better.

[Obnoxious123]

i know of zero competitive bodybuilders that do HITT or HISS or ANY high intensity cardio while on low carb diets. 99% of them do LISS.

[DaVe-M]

i go for a 20 minute run most morning on an empty stomach for my cardio

alls good

sometimes when i miss it though ill do half hour of skipping before my last meal of the day

[jaim91]

Originally Posted by CanuckTank

Wrong....

Doing HIIT on an empty stmach will put the body in a stress state which will release cortisol to start processing muscles into glycogen and triglycerides.

See below...he's not advocating fasted...he says, "Have a shake"

Originally Posted by trainerjyms

Yea this. The point of doing cardio on an empty stomach is to get to the fat burning zone quicker since your glycogen is depleted. No problem on Keto. Have a shake, and do some higher intensity cardio and the catobolic monster will stay away all the while exercise on an empty glycogen tank

[Tdogg2k8]

ive already been on my diet for 15 weeks, but are ssaying it is ok to do HITT on an empty stomach (mornings for me) or do it after i ate once during the day and maybe like an hour after my first meal?