Cardio Opinions!! Confused!

[izzierose]

Hey All!!

I am looking for some advice on cardio. Female/24/127.8lbs/5'3". Goal lose my fat and gain muscle... Like most people. Lol. Anyways... So I am looking for advice on cardio... Right now I do fasted cardio first thing when I wake up and I have a polar watch with the heart monitor and I try to keep my heart rate at about 125, and at night I lift. The thing is that an hour of cardio only yields about 250 calories burnt! EK! Trying to keep my heart rate at the 125 bc from my reading this is the 'fat burning zone'. I feel like I could do so much better then that thu? Is the low intensity the way to go for fat loss? Or should I dial it up? It hardly seems worth it for 250 calories... Before in my AM cardio I get like 600 calories but then someone told me at the higher rates you just burn muscle not fat and it's not worth it. Or should I skip am cardio and do it at night after I lift!? I guess I am looking for peoples opinions over all here about cardio and what has worked best! When should I do it? Should I worry about heart rate or go for intensity? Like I said before my goals are lose fat(about 17.8lbs) and gain some sexy lean muscle!!

Thanks in advance to anyone who replies!

 

[psizzle_8]

I'd say start incorporating some HIIT cardio. Familiar with it? It's a great way to get what you are specifically wanting..

Why 17.8lbs? Lol - and yes, doing fasted cardio you do risk burning muscle for fuel, but with proper BCAA supplementation you can counteract it. Not completely, but some.

 

[izzierose]

HIITs know it well for how long to you suggest?! The 17.8lbs is bc most fitness figure models my height weigh about 110lb. Lol. It's just a general goal. Going more for the lean toned look and just looking at other females my height seems to be about the average. Do you think cardio is done best in the AM fasted? Or after your lift? I do take BCAAs in the AM... It's in my PWO. Thanks for your help!!

 

[RickRock13]

During fasted cardio sessions you do not have to worry about muscle catabolism if you are doing low to moderate intensity training. I also wouldn't pay much attention to the heart rate target, as much as I would your intensity level. Everyone can have different HR ranges depending on a lot of factors (age, sex, metabolism, composition, etc.), so it's not the best way to determine where you should be on your cardio sessions. I would increase your intensity a little more and go for a bigger caloric burn

 

[psizzle_8]

I'm a believer in fasted AM cardio...I truly believe if you keep it as part of your regimen it'll keep you lean.

Agreed with Rick, dial up the intensity. And as far as duration, I'm probably not the one to ask...I don't stop lifting until I can't lift my water bottle, and I don't stop cardio til I look like I jumped in a pool with my clothes on. lol not everyone is the same.

Btw...your diet is what will also be a big determining factor in you getting lean. You can work out all you want but if your diet isn't dialed in, you are only doing half the work.

 

[oxymoron]

I do about half a shake before my AM intervals. If I don't get something minor in the belly I feel sick but I have noticed I still get similar resuts b/c for me its not just burning fat stores quickly but also about that big epoc bonus for the first part of the day when other people are sitting around still trying to wake up.


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