Cardio Over/Undertraining

krissi006 · 05-23-2007, 08:27 PM

So how much cardio is REALLY considered overtraining to get ripped, and how much is the MAX you should do to max your fat loss results. I've put the time in, but been told that 7x a week or double 30's are over training, yet I feel like I'm not working hard enough to drop weight if I do cardio 3x or less a week. Help!

young_squatter · 05-23-2007, 09:51 PM

Quote:

Originally Posted by krissi006

So how much cardio is REALLY considered overtraining to get ripped, and how much is the MAX you should do to max your fat loss results. I've put the time in, but been told that 7x a week or double 30's are over training, yet I feel like I'm not working hard enough to drop weight if I do cardio 3x or less a week. Help!

Everyone is different, so you have to see what works for you. For cutting up to 7x a week may be needed depending on how lean you need to get, or even double sessions in a day.

TCannon · 05-23-2007, 09:58 PM

When talking about overall cardio volume I think the perosns phenotype is going to play a huge roll in how much will be needed. Now although hardly no one falls 100% in a single category it really helps to know if a person tends to be naturally lean or heavy. People who tend to be lean generally have high metabolic rates and generally dont want to do to much cardio because to much cardio can easily put these people (ectomorphs) in a muscle wasteing catabolic state. Where someone who is genrally heavier doesnt worry about catabolism as much as they are thinking more about becoming lean since there slower metabolism enables them normally to add mucsle easier (endomorphs). Since I fall into the endomorphic category I usually do 2 sessions of cardio everyday 30 min in the mourning and 30 min at night postworkout, since i dont lose muscle this is great for me and I feel its the only way I can see consistent results. I would say a ecto or mesomorph wouldnt need to go over 5 sessions a week as long as there diet was on point. You also really need to ensure your nutrition is on point or else the training is for not, i reccomend the cut diet since its what I have been using along with many others here and have gotten great results.

billfinkbiner · 05-24-2007, 01:28 AM

As long as you suppliment with Extend, or BCAAs in general while doing your cardio you shouldn't have too much problem. Just keep your heart rate at 70-75% of your max. If you need 7 days a week, then go for it. Just give yourself some variety.

maffie2 · 05-24-2007, 04:00 AM

Quote:

Originally Posted by young_squatter

Everyone is different, so you have to see what works for you. For cutting up to 7x a week may be needed depending on how lean you need to get, or even double sessions in a day.

Almost every natural athlete will flatten out big time that way imho, esp. with 2x a day. It's just not a good idea generally on the cardio side... i'd say just eat less carbs or fat( depending on which one being cut out is more reasonable)

Scivation · 05-24-2007, 05:42 AM

This is SO individual and situation-specific, it isn't even funny.

When getting ready for shows, two people can be on the SAME diet. One might need a LOT of cardio, and one may need none to get shredded.

Personally, I keep LBM, so the more cardio, the better....up to a point of course. This is also dependent on what I do OUTSIDE of the gym and how intense my weight training is. I always have my Xtend pre/during/post cardio to preserve LBM.

The answer is, "The Body is Not a Textbook."

ReSpAwN DeMoN · 06-01-2007, 04:02 PM

don't mean to bring up an old thread but hey this one's perfect..

I kinda have come to a halt with body fat loss.

I'm really against dropping the calories anylower then they already are...

So my question... if I do some cardio in the morning (usually 2-3 long mile runs) and then just do some light running on the treadmill for a half hour post workout... do I just sip my pre/during/post extend/wpi shake slower? so that it lasts through the cardio session? and continuging to sip after this 30 minute session? THEEEEN my pwo meal half hour-45 minutes there after?

LaxPro · 06-01-2007, 04:15 PM

ok i have a hard time losing fat, but im trying to preserve muscle/gain it at the same time. im taking in like 2200-2300 clean calories a day. im also up to doing some crazy amounts of cardio. before i start my workout, i run for one mile in 8 minutes. then after i walk on a huge incline for an hour at 4.0 speed. im doing this 6x a week now. i dont feel as if it is eating any muscle either because i always keep good nutrition as a staple in my plan with xtend before and after.