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Cardio help
- Thread starter Frunsky
- Start date
you will get several opinions but if you notice what endurance runners look like and how low body fat they have its obvious the best way to do cardio is LSD. long slow distance running. jog for 50 minutes at a light pace. you may have to do a fast paced walk at first until you get your endurance up but once you do the fat will melt away trust me.
gatemoney
Banned
I do it in the morning before work,that way it's done and you have some time to recover before you lift after work.
The only day i don't run is leg day and maybe the day after depending on how i feel.
50 minute runs will decimate your muscle mass, however. If you're looking to cut but maintain strength you should focus your runs around HIIT. There's another post by an EF user asking pretty much this exact question. My routine would look something like this:
Mon - HIIT - 1 min walk at fast pace followed by 1 minute sprint (I'm currently doing 1:30 jog, around 6.0 mph, followed by 1 minute sprint)
Tue - Recovery run - 2/3 miles at an easy pace
Wed - Rest
Thurs - Hills program at a level you can maintain for 30 mins
Fri - Recovery run
You can opt to take the weekend off completely. If you have the time, Sat should be your 'long' run. Never run hard the day before or after your HIIT day though.
Mon - HIIT - 1 min walk at fast pace followed by 1 minute sprint (I'm currently doing 1:30 jog, around 6.0 mph, followed by 1 minute sprint)
Tue - Recovery run - 2/3 miles at an easy pace
Wed - Rest
Thurs - Hills program at a level you can maintain for 30 mins
Fri - Recovery run
You can opt to take the weekend off completely. If you have the time, Sat should be your 'long' run. Never run hard the day before or after your HIIT day though.
you said you wanted to cut body fat in your first post without mentioning anything about lifting so that seems to be your priority. so focus more on cardio for now. once you get your body fat down then bulk back up cleanly.
thats the way it is done. you want a magic formula to put on muscle mass AND lose body fat? not gonna happen.
you are gonna lose strength when you cut your body fat..
I agree that you'll lose muscle while cutting but it doesn't always have to be one or the other. If you focus purely on cardio now, doing 50 minute runs, you'll lose a tremendous amount of muscle mass and basically be starting all over again once you decide to bulk. If you follow a HIIT routine, like I laid out, and watch your diet, you'll still cut but not experience the massive strength losses...just my .02
And this why it is very important to loose all your extra fat then start bulking from there correct? So you can gain and not have to worry about trying to loose lots of fat but just maintain right. That's what I've learned from reading on here.
^^^ exactly.. our old friend Ross taught me this a while ago and it is the simplest and most common sense approach to bodybuilding
once you get to a level of body fat in the low teens you can start focusing on gaining mass and keep fat off.. thats pure bodybuilding and its challenging as hell cause the body doesn't want to hold muscle and it wants to store fat. so you gotta fight it, its a constant battle like fighting bugs in your garden.
when your body fat starts creeping up over 15% then you need to hit the track more and get that knocked down. so the key is not to get lazy with your diet in the first place where you would have to abandon weight training for cardio.
guys who are over 20% body fat who want to gain muscle/strength AND lose fat at the same time are gonna find it difficult/impossible.
once you get to a level of body fat in the low teens you can start focusing on gaining mass and keep fat off.. thats pure bodybuilding and its challenging as hell cause the body doesn't want to hold muscle and it wants to store fat. so you gotta fight it, its a constant battle like fighting bugs in your garden.
when your body fat starts creeping up over 15% then you need to hit the track more and get that knocked down. so the key is not to get lazy with your diet in the first place where you would have to abandon weight training for cardio.
guys who are over 20% body fat who want to gain muscle/strength AND lose fat at the same time are gonna find it difficult/impossible.
