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  1. #1
    Registered User mtzn8n's Avatar
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    Cardio or strength training

    Ok a lot of people talk about this.what should i be doing if i want to build or keep muscle is cardio gonna hurt my gains,should i just stick to strength training am i still gonna strip fat that away,I've lost a bit of weight so i just wanna to tighten up now but there still a lil fat on the belli i want to rid by,stop by to my profile and check out pics and tell me what you think any advice will be appreciated good or bad....
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    Registered User ScottAllan77's Avatar
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    If your goal is to lose weight, then add cardio. That will help you burn more cals than you consume, which leads to weight loss. You need to keep lifting to maintain your muscles during your cut. On a cut though you lifts will likely stop progressing.
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    Strength training, diet, cardio.
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    For me I always need to keep cardio in. As much as I like being big and trying to get bigger, would like to be around long enough to enjoy it. Even lifting 7 days a week didn't get me to a state that I could leave cardio completely out. Some might be able to, but not me. My BP and BF are always lower when I keep cardio in my weekly routine.
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    In front of all stands DIET, then weightlifting and optional for fast results cardio, but without a proper nutrition both cardio and weightlifting lead nowhere
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    Definitely keep the cardio intact with your workouts, if you want to burn more BF%. I typically spend 20-25 minutes on cardio a day, when I'm not prepping for a contest.
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    Registered User mtzn8n's Avatar
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    So for cardio wat tpye should I be doing at the moment I'm runnig 5k after 45min weight training in the morning 5am and run 10km in the afternoon..

    My nutrition I start off with a Gatorade 4.45Am,6.45Am breakfast,10am morning tea,1pm lunch,4pm afternoon snAck,7pm dinner....
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    hit cardio! I do around 20 mins of hit 3-4 times a week after a workout. Defiantly train hard and eat right.
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  9. #9
    Registered User mtzn8n's Avatar
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    Cool ill change up my training from next week no training this week come down with real bad Flu Grrr.....thanks
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  10. #10
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    I prefer to go more aggressive in my deficit, keep my focus on lifting and little to no cardio.

    I'd rather save the extra energy and let my diet do the work for me.
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    Cardio is good in general for your health and can actually be complimentary to your lifting giving you overall more work capacity if programmed correctly.

    You have to be careful when using it to lose fat though. It can increase your hunger making it counter productive if your diet isnt locked in. It will also sap your energy levels on a deficit which can affect your lifting, which should be the priority in a deficit as you want to retain the muscle.

    If you are truly running 15k per day, its too much running unless you are training for a race.

    If your main concern is body composition and health, I would suggest running on separate days from lifting if possible and either do 30 to 40 minutes of LISS or a quick HIIT session. I would dial in diet and lifting first though and then slowly add the cardio for the added benefits.
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    I do at least 30-minutes of cardio to warm up my old muscles before hitting the weights.
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    Diet>Lifting>Cardio

    Lifting alone burns calories all day from repairing muscle etc. I do light cardio for lifting, thats it. If I do more cardio then I have to eat more food, no thanks. Either way and no matter what you'll have to eat under maintenance to drop weight. Cardio isn't what does it.
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  14. #14
    Registered User mtzn8n's Avatar
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    Originally Posted by angrypenguin54 View Post
    Cardio is good in general for your health and can actually be complimentary to your lifting giving you overall more work capacity if programmed correctly.

    You have to be careful when using it to lose fat though. It can increase your hunger making it counter productive if your diet isnt locked in. It will also sap your energy levels on a deficit which can affect your lifting, which should be the priority in a deficit as you want to retain the muscle.

    If you are truly running 15k per day, its too much running unless you are training for a race.

    If your main concern is body composition and health, I would suggest running on separate days from lifting if possible and either do 30 to 40 minutes of LISS or a quick HIIT session. I would dial in diet and lifting first though and then slowly add the cardio for the added benefits.

    Ok i got you so less cardio on on strength training days or is a lil ok,i go to the gym 5am in the morning due to my work hours so should i do gym 45-60mins strength training then 30-40 min hitt in the afternoon? I've got my diet on lock well i think i have...
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  15. #15
    Registered User mtzn8n's Avatar
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    so i wanna drop more weight do i just stick to weights how long should i be doing it for,and whats a good number of exercises per muscle group say Chest for example....I no its all about quality not quantity..
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  16. #16
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    For lifting, unless you have a fair amount of experience, find a good program and follow it to the letter. For beginner programs I like SL 5x5 or Starting Strength, both are pretty similar. You can also check out some on the programs forum, the key is to find one with a good progression spelled out and follow it.

    I would cut the cardio on lifting days at first and make sure you have 1 day of the week completely off to let your body rest.

    Do this for 2 to 3 weeks and adjust calories 10% if not losing 1 to 2 lbs a week. Get in the lifting routine a good 6 to 8 weeks and evaluate where you are and you can start adding in a bit more cardio if you want.
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    It all depends on your goals ... but for over 35, over 40 and older .... I am a big advocate of a balanced approach to training and fitness.

    Weight Training
    Smart Eating
    Cardio about 3 times per week

    What good is it too look like a "hulk" if you get short of breath walking to the end of the block (HA )?
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  18. #18
    Registered User mtzn8n's Avatar
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    thanks for your help guys really appreciate it all,I've been real sick this week so haven't been gym all week feeling bit better now so hopefully back in there from monday so ill try switch up my training etc and see how i go and report back in few weeks.....
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    Originally Posted by mtzn8n View Post
    So for cardio wat tpye should I be doing at the moment I'm runnig 5k after 45min weight training in the morning 5am and run 10km in the afternoon..

    My nutrition I start off with a Gatorade 4.45Am,6.45Am breakfast,10am morning tea,1pm lunch,4pm afternoon snAck,7pm dinner....


    Yer gunna look like a twig.............

    I been there, distances like that at those intervals wont let you put on much size.

    Google HIIT and incorporate it..

    good luck
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  20. #20
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    The term 'cardio' is a misnomer. All exercise works the heart.
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    Originally Posted by DrFlexologist View Post
    The term 'cardio' is a misnomer. All exercise works the heart.
    Pretty sure it's clear what the OP is asking about when he distinguishes between two forms of exercise in the thread title. He wants to know what form is the best fit for his goals in terms of physique, not cardiovascular health.
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    Originally Posted by angrypenguin54 View Post
    cardio is good in general for your health and can actually be complimentary to your lifting giving you overall more work capacity if programmed correctly.

    You have to be careful when using it to lose fat though. It can increase your hunger making it counter productive if your diet isnt locked in. It will also sap your energy levels on a deficit which can affect your lifting, which should be the priority in a deficit as you want to retain the muscle.

    If you are truly running 15k per day, its too much running unless you are training for a race.

    If your main concern is body composition and health, i would suggest running on separate days from lifting if possible and either do 30 to 40 minutes of liss or a quick hiit session. I would dial in diet and lifting first though and then slowly add the cardio for the added benefits.
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  23. #23
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    I do not do cardio. Do not like it never have. I prefer doing high volume with short rest periods (which keeps heart rate up during exercise), maintain a fairly large calorie deficit, and forgo cardio. As far as health....you don't need cardio to have good blood labs, low blood pressure or low hear rate. It may help some people, but my resting heart rate is between 45-55 bpm, and resting blood pressure is usually about 105/60. It is my opinion that cardio will help reduce fat if it is not too long or intense to lose muscle as well, and you are running WAY too much in my opinion. It also seems to help people that cannot maintain the calorie deficit by diet alone due to hunger pangs.
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  24. #24
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    Originally Posted by mtzn8n View Post
    so i wanna drop more weight do i just stick to weights how long should i be doing it for,and whats a good number of exercises per muscle group say Chest for example....I no its all about quality not quantity..
    Prime mover of weight loss is controlling your intake.

    Lift weights to keep muscle, improve composition, get stronger.

    Cardio will improve your ability to train and is a positive for health.

    Go to the exercise, workout, and losing fat forums and read all the sticky topics. There is much good info there for the taking.
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  25. #25
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    Originally Posted by EjnarKolinkar View Post
    Prime mover of weight loss is controlling your intake.

    Lift weights to keep muscle, improve composition, get stronger.

    Cardio will improve your ability to train and is a positive for health.

    Go to the exercise, workout, and losing fat forums and read all the sticky topics. There is much good info there for the taking.
    Ok thanks i have just gone back to the gym this week and I'm doing very limited cardio now 3x week Hiit Cardio I'm coin on my off lifting days and when in the gym I'm resting 20 seconds inbetween reps and 1min inbetween sets seems to keep my heart rate up and blood pumping ill try this for a few weeks....
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    bulk or cut, choose one first.
    u dont have decent muscles, bulk first and then cut.

    u wont be looking at ur best during the process but at the end after the cut it will be all worth it.
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    Originally Posted by kimm4 View Post
    I prefer to go more aggressive in my deficit, keep my focus on lifting and little to no cardio.

    I'd rather save the extra energy and let my diet do the work for me.
    Cardio will strengthen the heart and improve your cardiovascular health. Not important to you?
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    Alpha as phuk Mojoke's Avatar
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    Originally Posted by mtzn8n View Post
    So for cardio wat tpye should I be doing at the moment I'm runnig 5k after 45min weight training in the morning 5am and run 10km in the afternoon..

    My nutrition I start off with a Gatorade 4.45Am,6.45Am breakfast,10am morning tea,1pm lunch,4pm afternoon snAck,7pm dinner....
    I recommend you do HIIT
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    Originally Posted by mtzn8n View Post
    Ok a lot of people talk about this.what should i be doing if i want to build or keep muscle is cardio gonna hurt my gains,should i just stick to strength training am i still gonna strip fat that away,I've lost a bit of weight so i just wanna to tighten up now but there still a lil fat on the belli i want to rid by,stop by to my profile and check out pics and tell me what you think any advice will be appreciated good or bad....
    Do more active rest during lifting. I have always done cardio about 20-30 minutes 4 times a week because that is for my HEART...I can burn the fat during lifting, resistance training builds muscle which burns fat....clean eating, resistance training and cardio mixed nicely will bring lean gains. You can CLEAN BULK too.
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    Registered User mtzn8n's Avatar
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    Status update ok I've changed my training less time in gym 45-60mins and cardio 30-40mins 3 times a week intense hiit and progress is tops I've drop more weight and toning nicely now check out my recent fit post for pic update thanks again guys....
    Nzbuilt https://youtu.be/Vwv7rwthcR4
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