What type of Cardio have you got results with?

[late4work]

What type/frequency/duration of cardio has been successful for you in a cut? I am currently doing 20min pre and post workout on treadmill at high incline/moderate pace?

[Matthew Shepard]

Back in my day they recommended moderate intensity cardio first thing in the morning on an empty stomach--it always worked for me!

[KobiDC]

A combination of HIIT and LISS cardio... to be frank you don't really need to do cardio at all in regards to body composition.

[Horizon92]

Impossible to say since your success when cutting depends on your diet, not your cardio. You can have success with no cardio, LISS, HIIT etcetcetc. But generally I'll say this: The more effort you put into cardio, the more calories you will probably burn. So jogging for 1,5 hour will probably yield better results than 15min of HIIT.

[matman1813]

What is cardio?

[DrForce]

I find that cardio helps to accelerate the fat loss process even if it isn't totally necessary. Plus it gives me a buffer if I didn't count all my calories correctly. I've gotten results with the elliptical machines which I prefer over other cardio equipment.

[Matthew Shepard]

I find that cardio helps to accelerate the fat loss process even if it isn't totally necessary. Plus it gives me a buffer if I didn't count all my calories correctly. I've gotten results with the elliptical machines which I prefer over other cardio equipment.

I definitely think cardio is necessary for the obese.....

[late4work]

Impossible to say since your success when cutting depends on your diet, not your cardio. You can have success with no cardio, LISS, HIIT etcetcetc. But generally I'll say this: The more effort you put into cardio, the more calories you will probably burn. So jogging for 1,5 hour will probably yield better results than 15min of HIIT.

For sure diet is the most important, but I haven't seen any sub 10% brahs who aren't on gear who didn't do cardio. Jogging for 1.5 hours seems like it might be a little intense when you are trying to keep muscle mass.

[late4work]

I find that cardio helps to accelerate the fat loss process even if it isn't totally necessary. Plus it gives me a buffer if I didn't count all my calories correctly. I've gotten results with the elliptical machines which I prefer over other cardio equipment.

Do you usually do the elliptical pre or post work out?

[late4work]

What is cardio?

18lbs lost in first 2 months of the year without knowledge of cardio? Aware me.

[b4bfitness]

For sure diet is the most important, but I haven't seen any sub 10% brahs who aren't on gear who didn't do cardio. Jogging for 1.5 hours seems like it might be a little intense when you are trying to keep muscle mass.

Check out user emkerk, dude got shredded just eating 1500cal per day and lifting.

[late4work]

Check out user emkerk, dude got shredded just eating 1500cal per day and lifting.

He does look shredded but at 5'8" 160lbs must have lost some mass along the way.

[Serpentarius]

no cardio, calorie deficit and lifting. You dont need to do cardio if you dont want to do it since cardio doesnt get rid of fat.

[csb5731]

He does look shredded but at 5'8" 160lbs must have lost some mass along the way.

How the heck do you assume that?

[_Aggression_]

Interval sprints, jump rope, prowler sprints, and walking on an incline treadmill with a 20lb chain around my neck for ~20-25min. Those are my methods. They're 'fun' compared to just powerwalking on a treadmill for 60min.

[Crazymix]

Back in my day they recommended moderate intensity cardio first thing in the morning on an empty stomach--it always worked for me!

That's a myth. sorry bout it.

[Vol2]

I had good results with running. Running outside is great because it gives you incline running, decline running, and flat running which is great variation for your core and legs. This variation, I found, helps build a more aesthetic stomach. This is just my personal note, and I know I'm going to get grilled on it because that's what happens to every post on this site lol

[tara19]

I love to spin. I have my own spin bike at home and just do half an hour in the morning. Interval style.

[late4work]

How the heck do you assume that?

His body blog says he went from 225lbs at 30% to 140lbs in 8 months. No way you can avoid muscle loss at that rate of weight loss. Based on his numbers he only had 67.5lbs of fat to start with and he lost 85lbs. He has added 20lbs back, but 160lbs is lighter than I would want to be and I am about the same height. No disrespect intended.

[late4work]

Interval sprints, jump rope, prowler sprints, and walking on an incline treadmill with a 20lb chain around my neck for ~20-25min. Those are my methods. They're 'fun' compared to just powerwalking on a treadmill for 60min.

Sounds intense, will try. What are prowler sprints?

[csb5731]

His body blog says he went from 225lbs at 30% to 140lbs in 8 months. No way you can avoid muscle loss at that rate of weight loss. Based on his numbers he only had 67.5lbs of fat to start with and he lost 85lbs. He has added 20lbs back, but 160lbs is lighter than I would want to be and I am about the same height. No disrespect intended.

No disrespect taken!

What I've seen is that anybody with high %BF will lose lean mass (at least in a calculated fashion) getting down to single digits. Whether this is actual muscle loss (some of it might be), who knows. A lot of people underestimate their %BF when they are as fat as that. Also a former-230 lb guy now only holding up 160 lbs is using his lower body much much less than before on a daily basis (if you have ever back-packed with a 50-lb plus pack you know what I mean), so some muscle loss I would think is expected.

Finally, somebody being actually lean-lean (a legit 10% or leaner) and yet close to overweight status on the BMI chart (~25) is doing pretty good for an average natty. I know nothing about you, your base, current stats, or your dieting experience, but most people will end up a heck of a lot lighter than they ever planned. The math be damned. There are exceptions, of course.

[dmacdonal9]

I definitely think cardio is necessary for the obese.....

Why?

[Electricheadd]

No disrespect taken!

What I've seen is that anybody with high %BF will lose lean mass (at least in a calculated fashion) getting down to single digits. Whether this is actual muscle loss (some of it might be), who knows. A lot of people underestimate their %BF when they are as fat as that. Also a former-230 lb guy now only holding up 160 lbs is using his lower body much much less than before on a daily basis (if you have ever back-packed with a 50-lb plus pack you know what I mean), so some muscle loss I would think is expected.

Finally, somebody being actually lean-lean (a legit 10% or leaner) and yet close to overweight status on the BMI chart (~25) is doing pretty good for an average natty. I know nothing about you, your base, current stats, or your dieting experience, but most people will end up a heck of a lot lighter than they ever planned. The math be damned. There are exceptions, of course.

All of the above is correct and here is the main reason why. (As far as i know) Human adipose tissue actually contains a small component of LBM, water, connective tissue, and the blood support system. This is why we value a lb of adipose tissue at 3500 calories rather than 4080 like a lb of pure fat would be. When you lose the fat, you also lose the water and support system for that fat so the math never comes our dead on, you always lose LBM even though its rarely true muscle mass unless you really screwed up.

[late4work]

No disrespect taken!

What I've seen is that anybody with high %BF will lose lean mass (at least in a calculated fashion) getting down to single digits. Whether this is actual muscle loss (some of it might be), who knows. A lot of people underestimate their %BF when they are as fat as that. Also a former-230 lb guy now only holding up 160 lbs is using his lower body much much less than before on a daily basis (if you have ever back-packed with a 50-lb plus pack you know what I mean), so some muscle loss I would think is expected.

Finally, somebody being actually lean-lean (a legit 10% or leaner) and yet close to overweight status on the BMI chart (~25) is doing pretty good for an average natty. I know nothing about you, your base, current stats, or your dieting experience, but most people will end up a heck of a lot lighter than they ever planned. The math be damned. There are exceptions, of course.

Good input. I am 5'10" 205 at appx 12-13%BF (maybe a little lower but trying to be conservative) working to get to 9.99% by summer. Started cut at 230lbs. I usually go with a keto diet when cutting, but am trying something different this year more along the lines of a 50/20/30 approach to my macros which is why I am adding the extra cardio. I find my strength and energy goes down too much with the keto diet but I must admit I cut much faster on it.

[late4work]

All of the above is correct and here is the main reason why. (As far as i know) Human adipose tissue actually contains a small component of LBM, water, connective tissue, and the blood support system. This is why we value a lb of adipose tissue at 3500 calories rather than 4080 like a lb of pure fat would be. When you lose the fat, you also lose the water and support system for that fat so the math never comes our dead on, you always lose LBM even though its rarely true muscle mass unless you really screwed up.

Good analysis

[Beasto1337]

no cardio, calorie deficit and lifting. You dont need to do cardio if you dont want to do it since cardio doesnt get rid of fat.

+1

The weight loss you can see in my signature was done with 0 cardio, lifting 3 times a week and proper diet.

[OutWestSledder]

I've used mostly jogging (treadmill and outdoor) as well as the stair master. I used to do cardio before lifting but this year I switched that around (lifting before cardio) and noticed better results in less time.

[davidolson22]

All of the above is correct and here is the main reason why. (As far as i know) Human adipose tissue actually contains a small component of LBM, water, connective tissue, and the blood support system. This is why we value a lb of adipose tissue at 3500 calories rather than 4080 like a lb of pure fat would be. When you lose the fat, you also lose the water and support system for that fat so the math never comes our dead on, you always lose LBM even though its rarely true muscle mass unless you really screwed up.

I've never heard that before. Thanks!

[baldbeefcake]

A combination of HIIT and LISS cardio... to be frank you don't really need to do cardio at all in regards to body composition.

I love you for realizing this.