Cardio when cutting

[hawaiigirl88]

I am 8 weeks out from my first Bikini competition. I do really need to lose weight but I need to tighten up. I am 23 years old, 5'6, and weigh 135. I wish I had some pictures but I don't.

Anyways, my question is how much cardio should I be doing a week?

Low intensity or HIIT or both? How many days? How long per session? Right now I am doing LISS, 45 min fasted cardio, then 20 after my workout. Is it ok for me to split the sessions in 2 or is it better to just do an hour at one time?

I hate cardio so I wanted to incorporate HIIT so I can do less LISS. Also for LISS, what should my heart rate be at?


Thanks in advance!!! Sorry so many questions. I'm new here.

 

[Jen10]

Welcome to ef! theres alot of great info and ppl on here. Im not the best with info but maybe you show try posting this up in the womens forum for some help from the fellow ladies! good luck!

 

[bluetwistedsteel67]

Since it's a bikini comp and not a comp that really stresses muscularity, I would opt for HIIT. You'll lose more muscle but the length of time in each session makes it more tolerable and you'll tighten up more quickly. Pictures would help just because I enjoy looking at girls in bikini's but that's ok. I'd go with 3x per week of HIIT and maybe 2x of LISS an just keep your heart rate at around 120 BPM. Some women need lots of cardio while some need less so you need to toy with different frequencies and durations. Diet is critical so hopefully you have that dialed in.

 

[hawaiigirl88]

Thanks!!! I will try and take some pictures this week to post

 

[goonieboy2008]

Since it's a bikini comp and not a comp that really stresses muscularity, I would opt for HIIT. You'll lose more muscle but the length of time in each session makes it more tolerable and you'll tighten up more quickly. Pictures would help just because I enjoy looking at girls in bikini's but that's ok. I'd go with 3x per week of HIIT and maybe 2x of LISS an just keep your heart rate at around 120 BPM. Some women need lots of cardio while some need less so you need to toy with different frequencies and durations. Diet is critical so hopefully you have that dialed in.

Who says that you lose more muscle doing HIIT???

 

[bluetwistedsteel67]

Who says that you lose more muscle doing HIIT???

HIIT burns more calories overall but a lower percentage of those cals are from fat stores than if doing LISS. Just a physiological fact.