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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Thread: How much cardio for fat loss?
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04-27-2011, 08:18 AM #1
How much cardio for fat loss?
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04-27-2011, 08:19 AM #2
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04-27-2011, 08:30 AM #3
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04-27-2011, 08:58 AM #4
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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04-27-2011, 09:03 AM #5
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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04-27-2011, 09:20 AM #6
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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04-27-2011, 09:34 AM #7
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04-27-2011, 11:25 AM #8
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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04-27-2011, 11:28 AM #9
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04-27-2011, 11:30 AM #10
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04-27-2011, 11:39 AM #11
- Join Date: Feb 2010
- Location: Orlando, Florida, United States
- Age: 31
- Posts: 1,452
- Rep Power: 255
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
"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."
DISCIPLINE + PATIENCE = SUCCESS
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04-27-2011, 11:43 AM #12
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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04-27-2011, 11:47 AM #13
- Join Date: Feb 2010
- Location: Orlando, Florida, United States
- Age: 31
- Posts: 1,452
- Rep Power: 255
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
"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."
DISCIPLINE + PATIENCE = SUCCESS
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04-27-2011, 11:48 AM #14
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.
June 1 - Sept 1 Cut 2011
Goal 185
6-1: 208 | 6-10: xxx | 6-17: xxx | 6-24: 204 | Month Total:
7-1: xxx | 7-8: 202 | 7-15: 200 | 7-22: 202 | 7-29: 198 | Month Total:
8-5: 198 | 8-12: 197 | 8-19: xxx | 8-26: xxx | Month Total:
Final Weigh-in | 9-1: xxx
March to June Fat loss Comp 2011
3-1: 234
6-1: 208
Total loss 26 pounds
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04-27-2011, 11:52 AM #15
- Join Date: Jan 2006
- Location: Knoxville, Tennessee, United States
- Posts: 3,900
- Rep Power: 1389
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.
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04-27-2011, 11:59 AM #16
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04-27-2011, 12:14 PM #17
Your nutrition is primary. Start here;
http://forum.bodybuilding.com/showth...hp?t=121703981
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