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SteelWeaver
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Brickgirl mentioned you said bike riding was a bad idea for pre-comp. cardio. Interested in why. Could you tell?
W6, why don't you recommend cycling for cardio?
- Thread starter SteelWeaver
- Start date
Memory fails me in old age. Don't remember the bike thing and of course chicks always remember what I say (another reason I don't bother to remember what I say around Ms Wilson or my female clients) since they can always remember for me.
Anyhow,
Cycling is fine, but is not weight bearing and doesn't involve the upper body. However, if you have knee/back problems, then cycling is better than running.
I agree with Lobo.
Personally, for precontest either fast walking on a treadmill at a grade or elipicals w/arm work would work. I'd take the fast walking with arm movement. Remember you want to minimize muscle glycogen use during the cardio and save it for the weights. Just keep the intensity low-moderate.
W6
Anyhow,
Cycling is fine, but is not weight bearing and doesn't involve the upper body. However, if you have knee/back problems, then cycling is better than running.
I agree with Lobo.
Personally, for precontest either fast walking on a treadmill at a grade or elipicals w/arm work would work. I'd take the fast walking with arm movement. Remember you want to minimize muscle glycogen use during the cardio and save it for the weights. Just keep the intensity low-moderate.
W6
VeggieLifterChick
New member
W6, Lobo, do you feel that treadmill fast walking on incline is also superior to the stairmaster? I find that the stairmaster is harder. Also, I've heard that running is catabolic, but how is it more catabolic than walking on an incline?
"To make it clearer, at the time he was referring to spinning, which is cycling on a stationairy bike."
I knew she'd remember.
Personally, I think any high intensity cardio is catabolic particularly for the muscle group that is being worked for two reasons.
1) Anything beyond 25% VO2 max intensity, will start using muscle glycogen vs fat only assuming you're in a fasted state. Consumption of any carbohydrate that increases insulin, regardless of exercise intensity will result in a much higher amount of carbohydrate oxidation and far less fat oxidation.
2) If you're performing cardio at an intensity that results in significant physiological aerobic adaptation, then the chronic low repeated stimulation of the muscle is likely going to force it toward or maintain it as a smaller more aerobic fiber. Thus, the harder you perform cardio, the more the working muscles will try and adapt. Marathoner look.
The goal with bodybuilding is to do as little formal cardio as possible and make most of your changes in bodyfat through dietm and low intensity activity (fast walking flat or slower walking incline) . 30 min 3x per week is fine for a general cardio effect, but much more and you'll start heading to the marathoner look vs bodybuilder.
Having said that, is there anyone out there that has tried both and what are your thoughts? What works better for perserving both muscle mass and causing fat loss?
My thoughts anyhow.
W6
I knew she'd remember.
Personally, I think any high intensity cardio is catabolic particularly for the muscle group that is being worked for two reasons.
1) Anything beyond 25% VO2 max intensity, will start using muscle glycogen vs fat only assuming you're in a fasted state. Consumption of any carbohydrate that increases insulin, regardless of exercise intensity will result in a much higher amount of carbohydrate oxidation and far less fat oxidation.
2) If you're performing cardio at an intensity that results in significant physiological aerobic adaptation, then the chronic low repeated stimulation of the muscle is likely going to force it toward or maintain it as a smaller more aerobic fiber. Thus, the harder you perform cardio, the more the working muscles will try and adapt. Marathoner look.
The goal with bodybuilding is to do as little formal cardio as possible and make most of your changes in bodyfat through dietm and low intensity activity (fast walking flat or slower walking incline) . 30 min 3x per week is fine for a general cardio effect, but much more and you'll start heading to the marathoner look vs bodybuilder.
Having said that, is there anyone out there that has tried both and what are your thoughts? What works better for perserving both muscle mass and causing fat loss?
My thoughts anyhow.
W6
JJFigure
New member
My first two contests, I monitored kcals and protein, didn't eat very clean food sources, and did at least 40 min fairly intense cardio 6x/week (running/elliptical/biking). I got fairly lean, but was burnt out on working out and lost both muscle and strength.
The last contest, and now this one I'm currently prepping for, I'm doing cardio (1 sprint workout and 2 elliptical) for 30 min max, 3xweek. My food sources are clean, and I completely switched from a moderate carb/moderate protein diet to an anabolic diet. My last contest I didn't get as lean as I wanted (although I came in leaner than my first two contests), but I also wasn't as sure how low I could take the kcals without losing muscle.
This time, I dropped my kcals a little mroe, but I'm rarely hungry, I'm holding my muscle, and I'm getting stronger. I'm also currently at the leanest I've ever been. If anything, I may cut the cardio down a little more - I really don't seem to need it. The best part is I still enjoy working out.
The last contest, and now this one I'm currently prepping for, I'm doing cardio (1 sprint workout and 2 elliptical) for 30 min max, 3xweek. My food sources are clean, and I completely switched from a moderate carb/moderate protein diet to an anabolic diet. My last contest I didn't get as lean as I wanted (although I came in leaner than my first two contests), but I also wasn't as sure how low I could take the kcals without losing muscle.
This time, I dropped my kcals a little mroe, but I'm rarely hungry, I'm holding my muscle, and I'm getting stronger. I'm also currently at the leanest I've ever been. If anything, I may cut the cardio down a little more - I really don't seem to need it. The best part is I still enjoy working out.
Well I have certainly 'tried' both approaches, but utterly fail at any diet method that requires me to eat less, therefore I can only really say I've had success with the cardio plus diet approach. I find my metabolism plummets like a stone and my hunger gets the better of me when I try to cut calories rather than increase expenditure. However, the first 6-8 weeks of my diet I try to increase my expenditure gradually via intervals and sprinting more than marathon type activity. As I get very lean I find I have to cut back on the high intensity cardio or my weight training suffers. This is when the walking and cycling become a large feature. Of course, at this stage I am also increasing my calorie intake (including aminos and glutamine), so it's not as catabolic as it could be. A contest diet is walking such a fine line between fat loss and catabolism, especially towards the end. Learning to dial that in for yourself is prolly the ultimate accomplishment for a bodybuilder. I don't think there's a 'one size fits all' magic recipe!
SteelWeaver
New member
Thank you 
From what I know of spinning classes, they're pretty high intensity, so I guess if one's going for low intensity, or intervals, they miss both boats.
I just like cycling because it saves me time and sleep, it doesn't hurt like running, it's nowhere near as boring as walking, and you get to do it outdoors.
I don't know yet what works best for me. I'll tell you in a couple of years
One thing's for sure - I'd rather do more cardio than eat less - but I suppose there's a limit to that.
From what I know of spinning classes, they're pretty high intensity, so I guess if one's going for low intensity, or intervals, they miss both boats.
I just like cycling because it saves me time and sleep, it doesn't hurt like running, it's nowhere near as boring as walking, and you get to do it outdoors.
I don't know yet what works best for me. I'll tell you in a couple of years
One thing's for sure - I'd rather do more cardio than eat less - but I suppose there's a limit to that.
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