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Cardio advice.

Laver

By Laver
in Bodybuilding & aesthetics

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Laver Senior member

Laver

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I currently work out 3 or 4 times a week 5minute warmup 10-15minute cooldown, with 40minute cardio sessions on the days off, id like to increase this to doing 40mins additional cardio on my gyms days aswell.

Im just looking for some general principles of nutrition around cardio to minise muscle loss and maximise fat loss.

My cardio at the moment is mainly first thing in the morning before my first meal, and varies between HiiT and normal joggs.

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teamfatboy Veteran member

teamfatboy

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I was kinda hoping you'd shake some advice out of the trees on this one too :nod:

The only thing I'd offer is always have a protein shake ready to go - that's been thrashed into me good and proper... :clubbed: that's esp for fat-burning, it's easy and convenient.

Let's see what the voices of experience come up with!

TFB

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Pseudonym Veteran member

Pseudonym

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40min pre breakfast low/mod intensity is good for burning fat with little chance of muscle loss, HIIT is good later in the day when you have some food in your system to increase motabolism. DO both

So you wouldn't suggest doing HIIT before breakfast? I'm experimenting with this at the moment - just half a scoop of protein in water pre-cardio to stave off catabolism. Can you expand on why you don't do HIIT in the morning?

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Laver Senior member

Laver

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Pse:

I think it might be more along the lines of, both are good first thing, but HIIT is also good during the day, where the other is not.

I read some articles about Low intensity and HIIT, it would seem if you do 30mins low intensity then 10-15mins of HIIT you get the best of both worlds, good fat burning during exercise, then better metabolism for the rest of the day from the HIIT too!

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teamfatboy Veteran member

teamfatboy

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Pse:

I think it might be more along the lines of, both are good first thing, but HIIT is also good during the day, where the other is not.

I read some articles about Low intensity and HIIT, it would seem if you do 30mins low intensity then 10-15mins of HIIT you get the best of both worlds, good fat burning during exercise, then better metabolism for the rest of the day from the HIIT too!

I'm doing that now...I do 40-45m cardio before 1st meal, and it's currently 10m @ 65% max HR, 10m @ 70%, and 15m of 20s/40s intervals flat-out; on a wind-trainer...

I'll be able to compare it with the same regime on less agressive cardio, I'm essentially repeating something I did last year, and I've got some records somewhere. The diet's the same, supps almost the same, and weights regime the same....

So, I'll know in seven more weeks if it's worked. Certainly it leaves me stuffed...so much admiration for the pro cyclists! :notworthy:

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Laver Senior member

Laver

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After seeing your photos I'd be inclined to ditch the cardio for now & just put on some mass.

Can see where your comming from, but I want a clean slate before i bulk up, kinda wanna get it off then keep it off, rather than constant mass/cut cycles, and ive never got rid of my lower abdomen fat so it'll be a first, kinda a personal challenge too.

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Laver Senior member

Laver

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After seeing your photos I'd be inclined to ditch the cardio for now & just put on some mass.

I tend to agree with Cammo, I would like to see what your routine and intensity is like in the gym?

Its in my Journal!

Im getting brassed off with this site, I don't look at the new posts or anything but it still takes the orange icon thingy away, so i keep missing new stuff!

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teamfatboy Veteran member

teamfatboy

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I usually do 45-60 mins HIIT training first thing on an empty stomach. Just a coffee and glutamine before it.

http://www.t-nation.com/readArticle.do?id=1756065

Can you really cal it HIIT if you can manage 45-60min of it?

I don't know about that.....Lance Armstrong's coach Chris Carmichael devised this programme http://www.bicycling.com/article/1,6610,s1-4-403-16765-1,00.html which has 40m of intervals in it....

I dunno that I'd be game to try that... 120s/120s in burst of five..

TFB

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Pseudonym Veteran member

Pseudonym

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Im getting brassed off with this site, I don't look at the new posts or anything but it still takes the orange icon thingy away, so i keep missing new stuff!

I sympathise. It's especially a problem for me, since I try to read every new post. Hang on a little longer though. Our cool new site is getting close, and (among many other new features) it fixes this problem.

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  • 2 weeks later...
teamfatboy Veteran member

teamfatboy

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Just saw something on this subject which confused me even more (not that it would be difficult!)

In the latest Muscle Mag (US edition, Feb '08 cover date, page 119), there's a comment about "Note that we have not included intensity cycles in our cardio recommendations. While these are among the most effective fat-burning techniques, they also cause a lot of stress, wich may lead to making your body catabolic. You'll have more success sticking with more moderate forms of cardio while you're trying to simultaneously build muscle mass and shed bodyfat".

Views from the more experienced out there?

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