best cardio routine for cutting fat?

[bbcom_developer]

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[Big Hype]

ffs... so you's weren't including hiit this whole time?? could of said something cause i was totally lost.. course i agree steady state cardio is weak, hiit is the bomb.

Cardio and HIIT are not to be mentioned in the same breath.

HIIT is not cardio, and even if it was, it is not in the same league as all this robotic Richard Simmons crap.

[Flex500]

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[gecko2424]

Well, it's actually % of VO2 max(oxygen consumption) that's important, but heart rate is easier to monitor. The logic being, if your heart rate goes up, you're probably breathing harder. A few years ago some labcoats got together and decided they wanted to figure out exactly how hard you have to exercise for maximum fat use. They found maximum fat oxidation at @68% of VO2 max, with an oxidization rate of @0.5g per minute.


Now, knowing that 1 pound = 453.59237 grams, doing the math you'll see that you'd need to log about 900 minutes on the treadmill at peak "fat burning zone" to lose a lb of fat. That's exactly 15 hours........

That's why it doesn't make sense to focus on fuel used during exercise. For example, a keto diet which burns fat 24 hours a day will have you losing way more fat, with much less work.

Great post!

I'd rep you if I could...

[W8isGR8]

On top of all that, you have to deal with the fact that cardio stimulates Type I slow-twitch fibers, and with enough cardio it trains the Type II fibers to behave as Type I. I believe this is a main reason why squats and leg size often go to **** on naturals when they diet down for competitions and do excessive cardio.

One of the adaptive responses to cardio is to become more efficient. The best and easiest way is to drop "dead weight", and become lighter. Unfortunately, that means muscle mass(i.e. Type II fibers)

With high intensity work like GPP and Sprinting, the demand for Type II fibers is still very high.

[LSU1]

On top of all that, you have to deal with the fact that cardio stimulates Type I slow-twitch fibers, and with enough cardio it trains the Type II fibers to behave as Type I. I believe this is a main reason why squats and leg size often go to **** on naturals when they diet down for competitions and do excessive cardio.

One of the adaptive responses to cardio is to become more efficient. The best and easiest way is to drop "dead weight", and become lighter. Unfortunately, that means muscle mass(i.e. Type II fibers)

With high intensity work like GPP and Sprinting, the demand for Type II fibers is still very high.

good post.

[yankee1500]

So how tall are you? Dude you are only 5'10'' and don't even weigh in over 190 the stupidest people on earth are the ones that say there is only one way to do something. Lay off the roids do a few more arm curls to get a better peak in the pathetic arm of yours and stop making fun of other people and talking down to them.

WTF? English?

Yes, stupid people piss me off

Yes, stupid people piss me off

Lets compare pics you limp dick homo. Everyone wants to talk ****, yet nobody wants to man up. F*cking pussies.


Basically, very little carbs. Turns your body into a fat burning mode.

[kmons87]

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[reksman]

While on the subject of cardio, I've heard so many different approaches as far as when to do it. Some people say 1st thing in the morning on an empty stomach. Some people before working out, some people after...I don't know what the best thing is. I guess it all depends what your goal is. Any thoughts?

[LSU1]

While on the subject of cardio, I've heard so many different approaches as far as when to do it. Some people say 1st thing in the morning on an empty stomach. Some people before working out, some people after...I don't know what the best thing is. I guess it all depends what your goal is. Any thoughts?

there is a great thread on the top of the exercise forum on all of these subjects. a great read that contains the answers to your questions.

[smallguyjoe]

Alright, I'm no expert, but I had been trying to lift lighter weight for higher reps (like 15 reps or more sometimes) and doin low intensity cardio 3-5 times a week for 20-30 min and I saw pretty much no results. I stayed the same weight and looked exactly the same. My diet had been ok, but not optimum whatsoever.

Once I started lifting heavy (more like 8-10 reps for the first set and then lower reps for conscutive sets), doing fasted cardio 1st thing in the morning for 30 min 5x a week, and eating a high protein, healthy carb, and good fat diet my results were what I had been lookin for. Look at my progress pics on my bodyspace. I was 130 lbs March 1, 2006 and tested to be 8% bf (I'm not saying I was - I'm sure it was higher as I was not that lean lookin at all!), and then if you look at my Aug. 2006 pic I am 138 lbs and about 6-7% bf (tested by the same trainer at 6.2% bf). So, leading up to Aug from March I did 5x a week fasted cardio (coffee, and sometimes a scoop of whey w/ water), trained with heavy weights 4-5 times a week at like 5 pm, and ate a clean high protein, moderate carb, pretty low good fat diet... I only had a cheat meal once or twice a week, and look where it got me. I was leaner, better definition and I gained weight (which was muscle).

From Aug - Jan I didn't do any cardio and I gained weight, some muscle and some fat. I was tested at 155 lbs and 9.6% bf a few weeks ago. I've been doing the fasted cardio since Jan 2. 2007 and I actually gained 1 lb. I haven't decreased calories yet, but I have been eating cleaner than I had been before I started the cardio, so I'm guessing I gained 1 lb of muscle. The muscle gain may be slow with all of the cardio, but at least I look more defined and that's what I want... to be lean and defined. I'll probably bulk again after the summer... hardcore this time. If the cardio alone doesn't work for me this year after a few months, than I will try to decrease daily caloric intake for a few weeks. I expect to be a lower body fat % by March or April. I may be disappointed or I may be pleased... we'll see. All I know is that it worked for me last year.

By the way, I do increase the intensity as I see that I am able... I usually do interval training on the tredmill or outside when it's warmer. I'm not argueing with anyone on here, I'm simply saying what worked well for me. Take it easy, everyone.

[RU4A69]

On top of all that, you have to deal with the fact that cardio stimulates Type I slow-twitch fibers, and with enough cardio it trains the Type II fibers to behave as Type I. I believe this is a main reason why squats and leg size often go to **** on naturals when they diet down for competitions and do excessive cardio.

One of the adaptive responses to cardio is to become more efficient. The best and easiest way is to drop "dead weight", and become lighter. Unfortunately, that means muscle mass(i.e. Type II fibers)

With high intensity work like GPP and Sprinting, the demand for Type II fibers is still very high.

Do all of these grim cardio factors you've mentioned throughout the thread apply to walking?

[W8isGR8]

Do all of these grim cardio factors you've mentioned throughout the thread apply to walking?

No, because we walk all the time, and walking is so low intensity it doesn't even affect the body much.

[ShreddedShruggin]

I do believe that cardio makes it easier for your body to build muscle.

-Grimmy

[W8isGR8]

I do believe that cardio makes it easier for your body to build muscle.

-Grimmy

More exercise=more nutrient partitioning

So yes. But the more anabolic the cardio, the more those nutrients are going to build muscle.

[JaNiZaRy]

cardiovascular exercise is great for your heart and preventing heart disease. A lot of people do over do it, but it does have its benifits of aiding fat loss. But the reason it aids is because of the large muscles in the legs that burn the calories, not the running till you sweat all your guts out. So in a sense, its just a very long workout on your slow twitch fibers. Just my 2 cents.

[amgdoc]

Everyone is different and the OP (or anyone else for that matter) needs to try anything till it doesn't help with fat loss and try something else.

Cardio seems to be the best way for ME to cut fat.

So, OP, the best cardio routine for cutting fat is.... depends. Cardio may or may not be an efficient way for you to cut, but you are just doing to have to try many different routines OR just switch to non-cardio and try that OR do both OR some other crazy thing that could work for you.

Having said that, here is my cardio routine.

I run 6 days/week, all in the morning, and fasted

I pretty much do HIIT in the beginning, sprinting like a little freak on the treadmill. That last for like 20min. And depending on how late I woke up, I would add about another 20 minutes that is less intense (steady). The distance ends up being at least a minimum of 6 miles (more like 10 on the weekends).

This is what works for my body. I tried no-cardio once (during the winter when I lived up north without a treadmill and outside was cold like a mofo). I did not get good cutting results.

So OP, my point is that everyone routine is different (from none, to maybe even crazy) and you just have to find what works best for you. GL

[W8isGR8]

Everyone is different and the OP (or anyone else for that matter) needs to try anything till it doesn't help with fat loss and try something else.

Cardio seems to be the best way for ME to cut fat.

So, OP, the best cardio routine for cutting fat is.... depends. Cardio may or may not be an efficient way for you to cut, but you are just doing to have to try many different routines OR just switch to non-cardio and try that OR do both OR some other crazy thing that could work for you.

Having said that, here is my cardio routine.

I run 6 days/week, all in the morning, and fasted

I pretty much do HIIT in the beginning, sprinting like a little freak on the treadmill. That last for like 20min. And depending on how late I woke up, I would add about another 20 minutes that is less intense (steady). The distance ends up being at least a minimum of 6 miles (more like 10 on the weekends).

This is what works for my body. I tried no-cardio once (during the winter when I lived up north without a treadmill and outside was cold like a mofo). I did not get good cutting results.

So OP, my point is that everyone routine is different (from none, to maybe even crazy) and you just have to find what works best for you. GL

You're 140lbs with 12% bodyfat? I hope you're a woman.

[rockhuddy]

You're 140lbs with 12% bodyfat? I hope you're a woman.

He/she would have no breasts.

[CoQ10]

hey guys, I was just wondering what you guys thought was the best cardio routine for cutting fat, not improving your running capacity, etc.?

What's worked very well for me is limiting the rest time during weight training. I also use supersets, antagonistic muscle group pairings, and large compound movements to build muscle while simultaneously challenging the cardiovascular system.

-C10

[bobby_buds]

lol...
seriously, ive never met ppl so anti cardio... how can u guys be into weights and not into other forms of fitness?

Completely agree. I do it for health reason, and to be honest I feel cardio helps my muscles grow, and keep inflamed during bulking stages (As long as it's not very long cardio sessions). As for cutting I do interval training where I spike my heart rate for one minute followed by a minute at a slow pace. My cutting routines are my favourite, and I really try to cut slowly so I do not lose to much size... I really feel this coupled with weights is the best way for me to cut (my diet being much cleaner of course). Without the cardio it just doesn't seem as effective to me, and I feel out of shape.

[MrSinister]

haha who could forget this thread... i been doing cardio like a madman lately and loving it

[bobby_buds]

That makes sense. I haven't gotten to the point where I need to do endless cardio yet, I'm still losing weight at a good rate just doing 30 minutes 5 days a week (riding my bike after work). I love to ride anyway, so the weight loss is a plus.

And it releases enorphins that make you feel good. I'm not saying no-cardio do not work. I know many people who just do curcuit training, and despise cardio. I'm only 20 now, but I'm sure as I get only I will increase my cardio, for the sake of my well-being, mood, and heart. Cardio also helps relieve anxiety, that's a fact.

[rugby pro.]

best for fat loss


HIIT in the mornings then LIT at night (this is obviously nowhere near legdays)


thats how it works for me anyway

[MLF HNTR]

I feel even more confused after reading 4 pages of this thread.

[Raw_and_vital]

I average 15 cardio's a week and from July 9th til today (Oct 19th) I dropped 66 1/2 lbs of body fat and gained muscle.

[ironford]

I feel even more confused after reading 4 pages of this thread.

same here

[smallguyjoe]

Alright, I'm no expert, but I had been trying to lift lighter weight for higher reps (like 15 reps or more sometimes) and doin low intensity cardio 3-5 times a week for 20-30 min and I saw pretty much no results. I stayed the same weight and looked exactly the same. My diet had been ok, but not optimum whatsoever.

Once I started lifting heavy (more like 8-10 reps for the first set and then lower reps for conscutive sets), doing fasted cardio 1st thing in the morning for 30 min 5x a week, and eating a high protein, healthy carb, and good fat diet my results were what I had been lookin for. Look at my progress pics on my bodyspace. I was 130 lbs March 1, 2006 and tested to be 8% bf (I'm not saying I was - I'm sure it was higher as I was not that lean lookin at all!), and then if you look at my Aug. 2006 pic I am 138 lbs and about 6-7% bf (tested by the same trainer at 6.2% bf). So, leading up to Aug from March I did 5x a week fasted cardio (coffee, and sometimes a scoop of whey w/ water), trained with heavy weights 4-5 times a week at like 5 pm, and ate a clean high protein, moderate carb, pretty low good fat diet... I only had a cheat meal once or twice a week, and look where it got me. I was leaner, better definition and I gained weight (which was muscle).

From Aug - Jan I didn't do any cardio and I gained weight, some muscle and some fat. I was tested at 155 lbs and 9.6% bf a few weeks ago. I've been doing the fasted cardio since Jan 2. 2007 and I actually gained 1 lb. I haven't decreased calories yet, but I have been eating cleaner than I had been before I started the cardio, so I'm guessing I gained 1 lb of muscle. The muscle gain may be slow with all of the cardio, but at least I look more defined and that's what I want... to be lean and defined. I'll probably bulk again after the summer... hardcore this time. If the cardio alone doesn't work for me this year after a few months, than I will try to decrease daily caloric intake for a few weeks. I expect to be a lower body fat % by March or April. I may be disappointed or I may be pleased... we'll see. All I know is that it worked for me last year.

By the way, I do increase the intensity as I see that I am able... I usually do interval training on the tredmill or outside when it's warmer. I'm not argueing with anyone on here, I'm simply saying what worked well for me. Take it easy, everyone.

I just wanted to say a few things...

I still believe fasted cardio are fine... I've only done fasted cardio over the past 1.5 years and it's worked great for cutting and for bulking.

I was and am still new to all of this, but I have found that lowering your caloric intake is the way to go when trying to cut. I found that without decreasing my calories I wasn't getting lean. Once I decreased calories the fat came off.

Right now I'm actually trying to cut with no cardio in my routine... just a 5 day split. It's goin alright so far.

So, I suppose I still believe that fasted cardio is the way to go for fat loss. It's worked for me.

Maybe unfasted cardio is the better way to do it, but I wouldn't know b/c I never do it

I should not that I pretty much always do my "fasted cardio" after I drink 1 scoop of whey w/ water and a cup of coffee, so maybe it's not technically "fasted".

[MLF HNTR]

I just wanted to say a few things...

I still believe fasted cardio are fine... I've only done fasted cardio over the past 1.5 years and it's worked great for cutting and for bulking.

I was and am still new to all of this, but I have found that lowering your caloric intake is the way to go when trying to cut. I found that without decreasing my calories I wasn't getting lean. Once I decreased calories the fat came off.

Right now I'm actually trying to cut with no cardio in my routine... just a 5 day split. It's goin alright so far.

So, I suppose I still believe that fasted cardio is the way to go for fat loss. It's worked for me.

Maybe unfasted cardio is the better way to do it, but I wouldn't know b/c I never do it

I should not that I pretty much always do my "fasted cardio" after I drink 1 scoop of whey w/ water and a cup of coffee, so maybe it's not technically "fasted".

Just curious. But what were some of the things you started eating, or changed. To help lower your calories?

[Fernis]

Boxing