Advice on Getting in Shape!

[Vulgar_Display_Of_Power]

How many people here do regular cardio sessions?

One thing Ive noticed at the last couple of meets is that I carry considerably more BF than most 220ers. The extra weight I have put on is helping up my numbers,but there has to be a point where the extra bodyweight trade-off isnt worth it. I would like to stay in this class if possible but increase LBM.

I plan on using some assistance starting next month, I just dont want to get extremely "bloaty" fat. I guess what I really want to know is how often can I(or should I) hit cardio without adverse effects on my lifts. Also, is doing sled pulling in the morning on an empty stomach beneficial..(sled pulling is out of the question for the next coupla months due to weather though).

Any help or tips would be appreciated!

 

[GRIMMER]

the only way that you will really loose BF is if you cut calories, eat cleaner, or burn more calories than you consume ie. cardio. I don't think doing cardio is wrong at all but think that eating cleaner is bbetter. Just my opinion

 

[spatts]

I carb cycle, and sled drag. The carb cycling makes all the difference to me.

 

[Vulgar_Display_Of_Power]

Spatts-what does your carb cycle look like? Also, what was your opinion on sled dragging on empty stomach-is that necesary?

 

[AnimalMass1]

Yeah, losing fat is all about diet. Cardio doesn't help too much.

Just clean up your food intake, making sure you still get plenty of protein and good carbs to energize your workouts.

However, in saying all that, I think most of us don't have the aerobic capacity that we need. I will be dragging my sled all winter in this cold ass weather. I just do it out in the grass in my backyard (which has a privacy fence so I don't look like an idiot.)

I'm really going to try and get my Vo2 max up a little. I get winded too damn easy these days. (However, it's still hamburger helper, cheescake, gravy, and fruity pebbles for me on the diet side. )

AnimalMass

 

[spatts]

I wouldn't drag on an empty stomach. The only thing I would consider doing on an empty stomach is walking. I'm not much into wasting my hard earned muscle.

I keep my protein and fat the same all the time. Then on days of high activity I take in more carbs, and on days of low activity I take in fewer. It also determines my overall caloric intake. I keep my starchy carbs preworkout, and my fibrouns carbs post workout (early day vs late day). This alone can shed some weight. Also, I try to get a multi-speed protein drink before bed...something that has casein, whey, egg, and soy. These proteins all realease at different times, and keep me from depleting overnight. I also don't wake up starving. Another simple trick is to not combine fat with carbs EVER, but especially late in the day.

I have used ccarb cycling to cut, to gain, to maintain...to me it just makes sense to eat for what you're about to do.

 

[bigokie]

Hey VDOP what's up?? What is cardio???.....

Well, I don't believe that doing cardio is necessary in the least bit. Just clean up what you eat a little and drop out fast food and cokes. I don't think that you should worry about dropping weight unless you are planning to drop to a lower weight class or want to lose the fat and gain muscle back to stay at the top of 220's. That's just my opinion. Unless you are having health problems or something like that I really wouldn't add in cardio. Good luck man and shoot me an email sometime! Later

 

[circusgirl]

re upping vo2 max, there are a coupleof interesting articles on this in Dolfzine (saw 'em yesterday) from some triathlon people. You probably don't want to do as much cardio as they do though, but when it comes to increasnig cardiovascular fitness through endurance exercise, these folks are the experts....

....or, spatts will have info on sprinting for cardio. Check past posts of her's.