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  1. #1
    Registered User avio's Avatar
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    How much cardio for fat loss?

    How much cardio... what intensity cardio should I be doing a week to burn off FAT only... not muscle? I'm not overweight, I'm trying to get cut while still looking lean mean machine... but im not that lean either so I don't wanna lose any muscle while burning off fat... so what's the best most effective proven method of doing cardio without losing muscle... what type of cardio, how much of it and what intensity? when should it be done? should i eat before/after? morning? evening?

    thankssss
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  2. #2
    Registered User BxBomber44's Avatar
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    also interested in a cardio program - hard for me to get motivated to do it, severely out of shape
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  3. #3
    Registered User Ninetysix's Avatar
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    Then don't do cardio and just work on your deficit. Cardio is not needed if you're cutting. This way you don't have to worry about losing muscles.

    Lift heavy and take your multi.
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  4. #4
    Registered User maranom's Avatar
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    Although I am not chiseled, I believe a mix of low intensity cardio with some HIIT thrown in is the way to go. Using that method I have lost about 20 lbs in the last month and a half and have not seen a decrease in strength. Also, some articles I have read on HIIT claim that it increases your body's natural levels of HGH helping with muscle maintenance and growth.
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  5. #5
    Registered User YCHR's Avatar
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    Originally Posted by maranom View Post
    Although I am not chiseled, I believe a mix of low intensity cardio with some HIIT thrown in is the way to go. Using that method I have lost about 20 lbs in the last month and a half and have not seen a decrease in strength. Also, some articles I have read on HIIT claim that it increases your body's natural levels of HGH helping with muscle maintenance and growth.
    Maranom provides true insight.

    The fatter you are, the more aggressive you can be with your cardio as there is not much muscle to be lost.

    If you're in the medium and want faster results, do both.

    However, you said you're fairly lean with little muscle...HIT will be detrimental. Figure out your aerobic heart rate zone and exercise for however you want while not leaving such a zone. When you finish, eat 0.4 g of protein per pound of LBM to allow for reconstruction of tissue and not consumption, and throw in oats and vegetables for carbs. Try it and keep me posted, let me know how it works OP.

    Maranom, you too once you get leaner, it could help you too!
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  6. #6
    Registered User maranom's Avatar
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    Also I have been taking L-Carnitine which is supposed to help burn more fat and less muscle for fuel, and BCAAs while lifting. Just some supplementation ideas if you are interested

    And yes I am a big dude (6'5" 260) so I don't have to worry about shriveling up by doing intense cardio. Good luck man, I hope you find something that works out for you
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  7. #7
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    hiit, liss, miss, walking your dog, w/e cardio you enjoy doing. or don't do cardio, eat less and hit the weights. or do some cardio, lift, and eat slightly less.
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  8. #8
    Registered User avio's Avatar
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    Everyone says fat loss requires cardio... I'm not sure what my LBM is or bodyfat % is at so I dont know if cardio or working out harder is the best thing?

    I already workout 4 times a week, split body routine. Should I just add 20-30 minute of low intensity cardio after workouts to shed off the fat? Or should I do 6-7 times a week low intensity cardio for 30-45 minutes in the mornings empty stomach (maybe with just a protein scoop) to shed off the fat?

    Right now I'm recovering from a wrist strain so I can't hit the weights until next week and if theres slight pain... I might not be able to hit the weights hard, so I will most likely be doing lower weights with high reps until I don't feel any pain in my wrist.
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  9. #9
    Remembering who I am... CorruptSilence's Avatar
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    Fat loss does NOT require cardio. Fat loss requires a great amount of attention to detail in the kitchen. Cardio aids in speeding up fat loss, but is by no means required...
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  10. #10
    Dropping body fat TelusLob's Avatar
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    Fat loss does not require cardio. That is a complete myth. Cardio only assists with your deficit. It can help you achieve more fat loss assuming your calories are constant, but also could hinder your progress as well.
    Aug of 2010 - 330 lbs <--- Never Forget
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  11. #11
    In Starvation Mode Brklyns_Finest's Avatar
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    deficit
    275->180->248... Next stop, 150

    "It ain't about how hard you can hit. Its about how hard you can get hit and keep moving forward, how much you can take and keep moving forward. That's how winning is done!" ---Rocky Balboa

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  12. #12
    Registered User avio's Avatar
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    thanks guys, can you show me any research saying that cardio for fat loss is a myth? what about eating 4-6 meals? should i just consume 3 meals with 55g of protein each meal cuz my ideal weight is 165 with 8-10% bodyfat? what should my calorie intake be like? carbs? fats?

    do sodium levels contribute to fat again or just water retention?
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  13. #13
    In Starvation Mode Brklyns_Finest's Avatar
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    Originally Posted by avio View Post
    thanks guys, can you show me any research saying that cardio for fat loss is a myth?
    You don't need research. If you're in a caloric deficit you will lose weight. If your diet has too many calories, then cardio would be necessary to increase or create a deficit. If not, then it isn't. I rarely do cardio.
    275->180->248... Next stop, 150

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  14. #14
    Registered User BlackHawk's Avatar
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    What research do you need? Weight loss is all about calories in/calories out which is why your diet is so much more important. Regardless of whether you add cardio to burn "extra" calories, you can always eat at a deficit in regards to your BMR.
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  15. #15
    Knox Animal cmurray's Avatar
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    like a few have said already itt, cardio helps you reach your calorie deficit. If you are spot on with your diet, you may not need to do cardio to lose fat. If you need to burn some calories to reach the deficit, then cardio will be your best friend.

    It's all about finding your maintenance calories and eating less than that.
    No Excuses
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  16. #16
    Registered User stillfit's Avatar
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    On this cut cycle I did no cardio at all, only diet.
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  17. #17
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    Your nutrition is primary. Start here;

    http://forum.bodybuilding.com/showth...hp?t=121703981
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