Cardio suggestion

[Qaphelani]

Hi mates im trying to strip away some fat that i gained during festive so that i can start a cycle,stats 15 %bf,80 kg,5 ft 9" and im 24 yo so im asking you guys to help me up with cardio based on weights because a treadmill is boring me a lot,any cardio that can be done with actual waights?


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[EZ_E]

Walk @ speed 4 for 4 minutes
Jog @ speed 6 for 4 minutes
Rest 30 seconds
Sprint @ speed 8 for 30 seconds
Rest 30 seconds
After 3 sprints and 3 rests @ speed 8 increase to speed 9
Do it again 3x
Then increase to speed 10
Do it again 3x
3 minute cool down

 

[Qaphelani]

Walk @ speed 4 for 4 minutes
Jog @ speed 6 for 4 minutes
Rest 30 seconds
Sprint @ speed 8 for 30 seconds
Rest 30 seconds
After 3 sprints and 3 rests @ speed 8 increase to speed 9
Do it again 3x
Then increase to speed 10
Do it again 3x
3 minute cool down

Thanks mate,I'm going to try this one tomorrow morning seems fun and effective at the same time


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[EZ_E]

Thanks mate,I'm going to try this one tomorrow morning seems fun and effective at the same time ��


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Done is 21 minutes.

 

[Qaphelani]

Done is 21 minutes.

Exactly what im looking for,is it a good idea to extend it to 30 minutes once i get used to it?.....maybe add one of two sets


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[Jbranken]

GW-50 can help a lot too. It's a potent fat burner and increases your endurance dramatically. It's also anti-catabolic

 

[MaxxReps]

Just do the cardio and remember how much it sucks next time you get the urge to break your diet ;-)

 

[Qaphelani]

Just do the cardio and remember how much it sucks next time you get the urge to break your diet ;-)

Yeah it sucks big time and yes i will do cardio and the diet part is already fixed


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[EZ_E]

Exactly what im looking for,is it a good idea to extend it to 30 minutes once i get used to it?.....maybe add one of two sets


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No....once you get used to is you go to 40 sprint and 20 rest

 

[PearDog]

Just do the cardio and remember how much it sucks next time you get the urge to break your diet ;-)

Ugh.... Good advice.

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[dylangemelli]

I am obviously one of the rare ones but I enjoy cardio... I do 90 minutes of cardio 6 days a week and 75 of those 90 is on the treadmill but I just turn on whatever sports are on the tv and run... HIIT training, like the layout EZ gave you is excellent... swimming is extremely difficult but can be fun at the same time and is EXTREMELY EFFECTIVE... your mind is what will ultimately determine what you can and can't do... you will be amazed at your capabilities... adding gw-501516 not only enhances your cardio like nothing you can imagine but it just makes it enjoyable because you really see what your capable of... there's no better feeling than when you complete a long cardio session... you feel so accomplished and just have an overall sense of tremendous well being and health...

 

[Qaphelani]

I am obviously one of the rare ones but I enjoy cardio... I do 90 minutes of cardio 6 days a week and 75 of those 90 is on the treadmill but I just turn on whatever sports are on the tv and run... HIIT training, like the layout EZ gave you is excellent... swimming is extremely difficult but can be fun at the same time and is EXTREMELY EFFECTIVE... your mind is what will ultimately determine what you can and can't do... you will be amazed at your capabilities... adding gw-501516 not only enhances your cardio like nothing you can imagine but it just makes it enjoyable because you really see what your capable of... there's no better feeling than when you complete a long cardio session... you feel so accomplished and just have an overall sense of tremendous well being and health...

Yeah man this type of cardio is enjoyable today i tried it and find my self jogging for 4 minutes @ speed 8 instead if speed 6 and sprinting @ speed 12 for 60 seconds instead of speed 8-10 for 30 seconds,i have never enjoyed cardio ever since i started training but it seems like this one is going to be my friend


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[MaxxReps]

I have to admit I don't really mind it as much as I let on but its a time issue for me. I do 30 min first thing in the morning and was doing 30 min after I get home from work before dinner. I work about 10 hours a day and although I do my cardio at home - coupled with the 1.5 hours of time spent doing weights at the gym (which includes getting dressed before and after) the one hour of cardio per day that was actually taking another 1.5 hours out of my day ended up spending over 3 hours a day working out. Add in preparing all my own meals and I'd be lucky to have 30 min to myself to wind down at the end of the day before having to go to bed. So I restrict my cardio to 30 min / day and just make sure I hit it hard.

I do think though that cardio is very important. In this game, diet is #1, I feel cardio is #2. First, all the drugs we take are normally not very healthy. Cardio helps counter some of that, and keep our heart strong. Also, when its time to shed fat we already have a good strong cardio routine to help - just an adjustment in diet and we're off to the races. Having a strong heart and solid cardio performance keeps us athletic.

 

[Qaphelani]

^^^^^wise words man but it keeps me wondering how guys on tren get away with it because from my research it is pretty hard on cardio,they say it hinders your cardio ability


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[MaxxReps]

Agree with you there although most tren cycles are short, from what I understand. I myself am going to start a tren cycle here in a few weeks and upon advice from the pros here am adding gw to the cycle to try to keep my cardio performance from suffering too much.

 

[joeblow12345]

^^^^^wise words man but it keeps me wondering how guys on tren get away with it because from my research it is pretty hard on cardio,they say it hinders your cardio ability


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Tren is a diet in a bottle. You don't need cardio because it burns all the fat for you while adding lean muscle at the same time. Its everything you could ever want from a steroid.

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[rich_89]

People wonder why they don't look good when they are eating well, lifting heavy and slamming a tonne of gear in as well.

The lack of some interval training is the reason. . . . It's an essential part of any training regime in my opinion.

 

[Qaphelani]

People wonder why they don't look good when they are eating well, lifting heavy and slamming a tonne of gear in as well.

The lack of some interval training is the reason. . . . It's an essential part of any training regime in my opinion.

Im of them,man i try by all means working on my diet,training hard at the gym and get big but i have never been super lean i remember last yeah i once had some nice physique but there was always this stubborn fat in my abs so this year i want to get it off me,well i haven't took any cutting cycle so far its always test and some dbol here and there


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[rich_89]

Im of them,man i try by all means working on my diet,training hard at the gym and get big but i have never been super lean i remember last yeah i once had some nice physique but there was always this stubborn fat in my abs so this year i want to get it off me,well i haven't took any cutting cycle so far its always test and some dbol here and there


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Bro, you are not alone. I bet 80% of the guys on here, yeah they may have decent strength and size, but they will be unhappy with bodyfat and how lean they are.

What differentiates that 20% is the effort they put into sprints, HIIT and circuits etc that takes some serious effort and determination. Not just sitting on your arse doing 5x5's.

Maybe some are just lucky and are naturally lean, but the vast majority, including myself, need to do some serious cardio.

 

[MaxxReps]

Bro, you are not alone. I bet 80% of the guys on here, yeah they may have decent strength and size, but they will be unhappy with bodyfat and how lean they are.

What differentiates that 20% is the effort they put into sprints, HIIT and circuits etc that takes some serious effort and determination. Not just sitting on your arse doing 5x5's.

Maybe some are just lucky and are naturally lean, but the vast majority, including myself, need to do some serious cardio.

Brother, I don't mean to be argumentative but I respectfully disagree. While cardio is an important tool, its diet thats key.

 

[rich_89]

Brother, I don't mean to be argumentative but I respectfully disagree. While cardio is an important tool, its diet thats key.

Dont be silly bro, feel free to disagree with me. My post isnt based on any science per se, it's just my opinion from what i've seen from others, and what happens to myself.

From my experience, all the guys who look really good, lean and ripped with good size, are the ones who do cardio as well (except for some exceptions who are naturally lucky)

I 100% agree that the diet has to be tip top - no argument there. But for those who have stubborn fat, for example around abs as the OP suggested or flabby bitch tits (that aren't gynecomastia, just a result from being overweight), I don't think simple weight training and good diet will remove this.

You need some intensity in the workout to remove it.

 

[Zyglamail]

People wonder why they don't look good when they are eating well, lifting heavy and slamming a tonne of gear in as well.

The lack of some interval training is the reason. . . . It's an essential part of any training regime in my opinion.

Actually I would say its a lot more likely to be due to suboptimal state of health. I did interval training for 2 years and couldnt get anywhere near a 6 pack.

Now in 90 days with proper supplementation ive made more progress with a LOT less interval work than I did in the previous 2 years.

Personally I think some interval work is an important addition but I know plenty of people who are ripped and dont do any and many others who do a ton of it and cant drop the weight. The reason isnt because of the diet or the exercise but a body that has a sluggish thyroid and other hormonal imbalances due to lack of nutrients.


For the op, just goto the crossfit website and look at the various workouts, there are many that use weights and many than dont, try some of them.

 

[tasride]

This is a great thread, I finished an LGD cycle at the end of 2013 and its time to drop the increased bodyfat, however Im not wanting to sacrifice my hard earned gains, so the replies in here are very helpful. I have always performed cardio, but my stubborn area is my core as I hold weight pretty much there and no where else, its a bloody pain.........GW might be on the list to super charge my cardio and bodyfat drop!

 

[Qaphelani]

This is a great thread, I finished an LGD cycle at the end of 2013 and its time to drop the increased bodyfat, however Im not wanting to sacrifice my hard earned gains, so the replies in here are very helpful. I have always performed cardio, but my stubborn area is my core as I hold weight pretty much there and no where else, its a bloody pain.........GW might be on the list to super charge my cardio and bodyfat drop!

I can see some changes already in my body man this is really helpful....thanks to all the guys who replied on this thread this is great


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[digit0x]

I hate running, but I still do it. To spice up my cardio, I row, climb, bike.

 

[ha1a1]

Im doing an LG cycle at the moment. Ive been growing but have upped the cardio to walks/running and cycling to counter the water and fat. Carnitine has always helped me with fat loss.

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[dylangemelli]

This is a great thread, I finished an LGD cycle at the end of 2013 and its time to drop the increased bodyfat, however Im not wanting to sacrifice my hard earned gains, so the replies in here are very helpful. I have always performed cardio, but my stubborn area is my core as I hold weight pretty much there and no where else, its a bloody pain.........GW might be on the list to super charge my cardio and bodyfat drop!

It most certainly should be bro!


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[hurricane]

+1 for gw making your cadio desire go up.. add that asap.You might find a new found love for even the treadmill

crossfit is a great workout with additional cardio