How much cardio do YOU do?

[loracolson]

A lot of people ask me, "How much cardio do you do?" If they only knew? I really don?t do very much! I do 10-20 minutes every other day?Sometimes every 3 days! Quite a change from my old style of working out, and look at my results now. http://bodyspace.bodybuilding.com/loracolson/

And the blogpost "Quit the CARDIO ADDICTION!!" http://blog.bodybuilding.com/loracol...dio-addiction/

[MrsMandeeLei]

Wow you look great Lora! I used to be a cardio junkie myself. I ran 7 days a week at one point. Currently I add cardio in when it feels right. I sometimes do 10-15 minutes after my lifting (so 3 days a week, but sometimes will not do it after leg day for example) and I walk my dog in the evening for 20-30 minutes (my husband does the morning/afternoon walk with her). Besides that I will do 1 day of some type of cardio whether it's circuit training or HIIT. So really I am only doing 1 real cardio session a week. I have seen better results doing this than I ever did with adding in all the cardio. I make sure I eat clean and focus on weight lifting and that seems to provide the best results for me.

[kfisherx]

First I want to acknowledge your amazing transformation. If that is what the purspose is of this post, please know I highly admire that.

I noted when reading your blog that you use TT and have a click through to their site as well. I am not completely familiar with it but from what I can see, it is more like Cardio than it is like weight lifting. It is a very areobic sort of program. I avoid that sort of training like the plague because I am prone to dropping muscle so quickly when I do that.

I seriously do NO cardio in the gym. In the gym, I lift as heavy as my body allows all the time. Nothing eslse.

I am extremely active as a person though (a fidgeting type) and do end up on hikes, bikes, working my farm etc so not sure how that would count in the whole scheme of things.

[Amanda76]

Great work Lora!

I too, used to focus too much on cardio but haven't done cardio on a regular basis in years. Since quitting the cardio, my body has become more and more what I want it to be. I am a bit of a fidgeter like kfisherx, but do not consider myself particularly active outside the gym.

I could see myself using cardio to prep for a show or something someday, but don't feel I need it to simply look good. I pay closer attention to nutrition to accomplish that.

[freebirdmac]

I answered in the OV35 thread but I'll answer here as well I was doing cardio 2x a week. Now it's once a week.

[heidismommy]

You look amazing! This thread comes at a perfect time as I've been trying to cut back on cardio for a while now. It is always good to see stories of success that don't include cardio.

I've been doing cardio 6 days a week. Four days of walking 6 miles a day (88 minutes), two days of a more intense cardio video---though I've recently replaced the videos with HIIT (sprinting intervals). I don't want to cut cardio out completely as it does have a place in a good routine (it's good for cardiovascular health), but I know doing so much is only negating some of the muscle I could be gaining. I mean, my caloric intake is pretty high as it is and I am making progress. My weight hasn't changed in a long while now, but my body has. However, to take it to the next level may mean taking out some of the cardio. I really want to gain more muscle and it may be easier if I'm not constantly overworking myself. I'd like to cut it down to 3-4 days per week. 2 days of LISS and 1 or 2 days of HIIT.

Anyway, as I've said you look amazing and it's encouraging to hear your story. Keep up the good work.

[Tiffany_P]

None, and every time I design a program that includes cardio, it doesn't last long.

[Bluelinersgirl]

I don't really do any, I try to go on walks regularly, with my daughter to the park, walk the dogs, walk to the store, etc. When I lift I try to move quickly from one set to another from one exercise to another and keep my heart rate up that way. This fall I'll probably start playing ice hockey again, one a week, so then that will be my cardio But I don't jog or run and I don't do any cardio machines at the gym.

[kileyjean]

You look amazing!!! How do you get abs like that?!!! :0)

[PBanonymous]

You do look fabulous! Congrats on such a wonderful transformation!!

As far as cardio... i used to do A LOT. Now.. I've fallen so deep in love with lifting. I have grown to hate cardio! LOL. I'll do two 20 min sessions a week. If that. lol. I'm really active all day though with work... so I'm always on the move.

Glad to see I'm not the only one! yay us!

[fitlover]

Originally Posted by Tiffany_P

None, and every time I design a program that includes cardio, it doesn't last long.

^^^ This.

I can never stick to a cardio program. I'm an absolute sloth when it comes to cardio.

My lifting is quite high intensity, and I cut out regular cardio from my plan months ago mainly for the fact that I just couldn't fit it into my schedule...and it's just a pain in the ass anyway. All you REALLY need is a clean diet, and some heavy lifting...muscle is what ramps up your metabolism and burns calories, not cardio, IMO.

Oh, and I don't have crazy genetics either...I'm a meso-endomorph, so I CAN gain fat if I let myself go...so don't go thinking I'm "gifted" or anything . It's worked for me, and for many other people like me, so I assure you as long as you have everything else in check, cardio shouldn't have to be a priority.

[baygirl65]

I agree, you look fabulous!

Me, I do cardio when I feel like it. Usually everyday. Nothing hardcore just walking or biking or rollerblading and the occasional walk/run. Mainly I do it because I love to get outside and move. I feel healthier and in a better mood with cardio in my life. I wouldn't change it. I think cardio is good for me and is part of a well rounded healthy lifestyle.

[kariev34]

all you ladies are such an inspiration. I battle doing too much cardio and by too much i mean 3-5 days per week which i know doesn't sound like too much but i feel like at the intensity i do it it just wears me down and makes my appetite sore. I would love to just lift but i'm sooooo afraid of gaining fat if i cut out cardio. My diet is good but i feel at times i end up eating out of my deficit b/c the cardio makes me so darn hungry. How did you all cut back on your cardio? How many days do you lift?

[mellie369]

hardly none! LOL I've started rollerblading a few times a week but cardio at the gym?? I haven't done that since June... and my weight has still been dropping like crazy! I lift weights only. Mostly low weight, high reps so that's probably why I'm still dropping fat. I will eventually do some and when I do, I'll do HIIT 3 times a week.

[kimm4]

None right now. When the time comes I'll do as little as I can get away with!

[pt1214]

Originally Posted by fitlover

^^^ This.

I can never stick to a cardio program. I'm an absolute sloth when it comes to cardio.

My lifting is quite high intensity, and I cut out regular cardio from my plan months ago mainly for the fact that I just couldn't fit it into my schedule...and it's just a pain in the ass anyway. All you REALLY need is a clean diet, and some heavy lifting...muscle is what ramps up your metabolism and burns calories, not cardio, IMO.

Oh, and I don't have crazy genetics either...I'm a meso-endomorph, so I CAN gain fat if I let myself go...so don't go thinking I'm "gifted" or anything . It's worked for me, and for many other people like me, so I assure you as long as you have everything else in check, cardio shouldn't have to be a priority.

I'm reading this thread and am completely inspired and hopeful. I competed in 3 figure competitions and came in very underweight. My trainer and I decided that I need to take some time to put on some "good" weight before I compete again. I so desperately want to put on muscle and am trying to lift as heavy as I can but I can't lose the cardio mindset. My trainer doesn't want me to do too much cardio but I'm having a difficult time. Unfortunately, I think because my last two competitions were so close together I went a little crazy food wise afterwards which began the yo-yo cycle. I'm ashamed to say that I started cutting back on calories way too much and needless to say killed my metabolism. I am now working hard to set that straight and have gradually upped my calories to a more respectable level. I'm feeling quite "soft" around the middle and have all but obliterated any muscle I may have had from keeping calories too low and doing way too much cardio.

So having said all of that (and I'm sorry for the long build-up) - do you all think I can, from this point, lose the extra fat and then start to build the muscle I need with just watching nutrition and lifting heavy but without doing a ton of cardio? OR should I work on losing the extra fat first with more cardio and then cut back while lifting heavy? Does that make sense? Right now I'm at about 157, no idea of BF% (not sure I want to know).

Any thoughts would be really appreciated.

[fitlover]

Originally Posted by pt1214

I'm reading this thread and am completely inspired and hopeful. I competed in 3 figure competitions and came in very underweight. My trainer and I decided that I need to take some time to put on some "good" weight before I compete again. I so desperately want to put on muscle and am trying to lift as heavy as I can but I can't lose the cardio mindset. My trainer doesn't want me to do too much cardio but I'm having a difficult time. Unfortunately, I think because my last two competitions were so close together I went a little crazy food wise afterwards which began the yo-yo cycle. I'm ashamed to say that I started cutting back on calories way too much and needless to say killed my metabolism. I am now working hard to set that straight and have gradually upped my calories to a more respectable level. I'm feeling quite "soft" around the middle and have all but obliterated any muscle I may have had from keeping calories too low and doing way too much cardio.

So having said all of that (and I'm sorry for the long build-up) - do you all think I can, from this point, lose the extra fat and then start to build the muscle I need with just watching nutrition and lifting heavy but without doing a ton of cardio? OR should I work on losing the extra fat first with more cardio and then cut back while lifting heavy? Does that make sense? Right now I'm at about 157, no idea of BF% (not sure I want to know).

Any thoughts would be really appreciated.

Honestly, what you need to do is FOCUS on feeding your body properly, and fueling it with the right nutrients to build muscle. You know what you need to do, now all you have to do is GET IT DONE!

I wouldn't suggest any cardio for you at this time. Lift heavy, eat clean, and eat more. You need to put on some muscle before thinking about cutting down...because if you have no muscle, you'll go back into competing just as small.

Build some quality muscle with a slow, clean bulk. Give your body rest and time to grow.

[jackie423]

I enjoy cardio. I love to run (and I play sports so I need to keep the cardio up for training). Am I HURTING myself by doing cardio? I am in off season right now so I have switched my focus to lifting (3-4/wk), but I am still sneaking in cardio because I like it. I do spin class for an hour on Saturdays, play raquetball w/ friends for an hour+ twice/ week, I run ( about 5-10 miles/wk w/ my dog).

Is this cardio ok?

[K11]

I'm currently doing cardio everyday for an hour. When I'm done with my cut I'll scale that back and try stuff from the complexes article on t-nation, but overall I value a large amount of cardio in my training regimen.

[pt1214]

Originally Posted by fitlover

Honestly, what you need to do is FOCUS on feeding your body properly, and fueling it with the right nutrients to build muscle. You know what you need to do, now all you have to do is GET IT DONE!

I wouldn't suggest any cardio for you at this time. Lift heavy, eat clean, and eat more. You need to put on some muscle before thinking about cutting down...because if you have no muscle, you'll go back into competing just as small.

Build some quality muscle with a slow, clean bulk. Give your body rest and time to grow.

Thanks so much - I appreciate the thoughts. It is so crazy that I know what to do but the mind plays games and you end up in a never ending cycle...I don't even like cardio that much!

I am trying to eat more. I've tried to gradually up my calories and am at about 1800 calories daily (approx. 40/40/20).

Again - everyone's pics and stories are so inspiring...perhaps I'll be brave enough to post my own some day!

[loracolson]

I agree with fitlover. You need to focus on clean eating, lifting, and maybe...no cardio. Why don't you try to do HIIT--but only 2-3 times a week? Work on your nutrition, make sure you are re-fueling your body every 2-3 hours with high-quality, lean proteins and fibrous fruits and veggies.

I swear by what I do...VERY minimal cardio--just the 10-20 minutes 3, MAYBE 3 times a week after a weight workout. That is how I got my results, and I have never been this lean and I promise I don't have a problem with muscle loss...My mom always gives me a horrible time about how "muscular" I am. She HATES it. LOL.

When you are doing the HIIT and weight workouts, you can and NEED to eat more, so it's a bonus in my book!

[loracolson]

I think if you love to run or whatever the cardio you like...you should do it! I have friends who love running. I don't understand this...lol, but if they love running...by all means, they should run! I just have learned that you absolutely do NOT need to include all this steady-state, slow boring cardio into your training regimine. It will NOT change your body. And if you continue to pound away, because you can't imagine that it's not changing your body...you will start spinning your wheels. Your body adjusts to what you're doing. Change comes with HARD stuff.

Check out the physique of a marathon runner. Then...check out the physique of a sprinter. For me, I personally prefer to look cut and ripped like a sprinter. They do high-intensity, interval training. Sprints. It all depends on what you're after, I guess.

Cardio is SUCH a hard habit to break--it is so darn addictive, but I promise, you can get SHREDDED with doing very LITTLE, as long as it's HIIT.

If you don't have extra time in your life...and you don't LOVE to run or whatever cardio...DITCH!!! I promise, you will be so happy!!! Besides...why torture yourself when you can look amazing without it?!

[pt1214]

Originally Posted by loracolson

I agree with fitlover. You need to focus on clean eating, lifting, and maybe...no cardio. Why don't you try to do HIIT--but only 2-3 times a week? Work on your nutrition, make sure you are re-fueling your body every 2-3 hours with high-quality, lean proteins and fibrous fruits and veggies.

I swear by what I do...VERY minimal cardio--just the 10-20 minutes 3, MAYBE 3 times a week after a weight workout. That is how I got my results, and I have never been this lean and I promise I don't have a problem with muscle loss...My mom always gives me a horrible time about how "muscular" I am. She HATES it. LOL.

When you are doing the HIIT and weight workouts, you can and NEED to eat more, so it's a bonus in my book!

Thanks for your thoughts Lora - much appreciated (you look fantastic by the way). I'm going to try and shift the mindset and keep my eye on the prize...more muscle! I'm determined to get there!

With the exception of my post competition blip, eating clean isn't a problem - I like clean foods. For me now it is making sure I'm eating enough. Another challenging mindset! I've done all of the BMR calcs and the # of cals I'm supposed to eating for my height etc is a bit challenging to wrap my mind around.

I love the challenge of it all though and am ready for it!

[mmhoneycutt]

Hmm...I'm currently not doing cardio (though I'm constantly walking all day long as a college student). I'm trying to gain muscle but I do have some "jiggle" from being skinny fat...I'm 5'4" and 110 pounds.

Would HIIT help my physique? What's a good HIIT session for a beginner? How much extra should I eat so I continue to put muscle?

[BriannasMomma]

I am new here and I just started lifting weights about 3-4 months ago. I was also one of those people that was doing cardio 6x week and got tired of being thin with no muscle. I now lift 6x week and I only do cardio 3x week for 30 minutes, but I am thinking about cutting the cardio down a little more.

[CharliC]

I'll throw in the odd HIIT session if I'm bored on a non-lifting day, but I certainly don't plan for any cardio in my routine.

[KCO]

Okay so my question for all of you in conjunction with all of this is how many calories are you eating? I used to incorporate about 35-40 min of cardio on my lift days (3-4 days a week) and 25-30 min of cardio 2 days a weeks on nonlift days. I was eating around 1400-1500 cals/day with about 2 higher days per week (usually one around 1800 and one 2000+). I ended up losing about 10-12lbs in ~3 months on this plan, but as you can imagine it ended up burning me out big time. I ended up gaining a few lbs back after I backed off and let my body balance itself back out =/

I have been reading a lot recently about how it's better to back off cardio and focus much more on lifting which is what I've been trying to do, also because I don't really have the time for it as much anymore. Like a few people said above, though, I'm scared that if I back off I'm going to gain more weight back =/ I'm still trying to figure out a good routine and calorie amount to be eating but I'm struggling a lot.

My goal now isn't so much to lose weight as it is to lose body fat - which I know is more about lifting and a clean diet. I don't want to get super ripped - just have good definition and maybe find my abs - I know they have to be under there somewhere! Maybe some of you who about my height (5'8"-5'9") can give me some advice about how many calories I should be eating and in what macro % for a mostly weight-based plan. Thanks so much in advance, you all look amazing and are such an inspiration to me!!

[devotchkas]

I really only do hiit and plyometrics for cardio

[BC02]

About 15 miles a week

[ilovethe80s]

You look awesome! I did no cardio at all up until a couple of months ago. Now I sprint - only once a week for maybe 15 minutes (10 50 meter sprints, resting for a minute or two in between each).