Who uses cardio to lean out? [Forum Archive]

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Who uses cardio to lean out?

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Posted by: Mudge

I need to drop some bodyfat, its actually gotten worse over the last couple weeks (about +7 pounds) thanks to a couple pizzas, some ice cream and cranberry juice (normally dont have any sugar drinks).

I figure on either using a treadmill, plain old walking, or a stationary bike. I rode the bike for an hour yesterday, other times though I'd do 20-30 minutes, how much do YOU do?

I am not so desperate that I am willing to lose lean mass, but I would like to incorporate this except on leg days so that I can get the metabo going, I have a desk job so that isn't helping me.

That + cleaning up the diet (taking out the milk and beef probably) is the plan.

Posted by: Brad224

When I'm not bulking I do wind sprints, but not so much as to lose the muscle. Breaks down like this: 5 minutes walk up to a fast walk (5 mph or a little better, depending on your leg-length). Minute 6: sprint at a 10 mph pace or better; Minute 7: slow down to a 7.5 mph pace; Minute 8: back up to 10....etc. til you've gone 20 minutes. Use the last 5 minutes for a walk/cool down period. It's harder than it sounds, at least for me. It will not only knock off about 4 - 500 calories (if I remember right), but also does wonders for the lungs.

Posted by: Leslie2196

I am outta breath just READING that LOL

Posted by: Mudge

I ended up doing around 500 calories for the whole entire hour (low impact definately), which is around 10MPH average.

Is low impact better or should I kick my ass for 20 minutes and then go home? I guess that would be a better question for me to ask.

Posted by: Brad224

Well, if you still end up burning 500 calories, I suppose that would be your main goal. I've read that the longer a guy does cardio, the more risk he runs of losing the LBM. The main reason I do the wind sprints is not really just for the calorie burn, but for the lung workout. Plus, it's kind of nice not having to spend the entire hour in the gym when I could be doing something more fun than running!!

Posted by: Solid_Steel

For cutting i like Intervals the best also , in the beggining i start low and then build up as time goes on. I ussually do 1 maybe 2 low intensity cardio sessions during the week along with it , but the HIIT is what works best.

Posted by: Mudge

I THOUGHT I read previously that it was the more intense stuff that would risk losing LBM, like walking as opposed to running, hmm. As for lenght of time though I'm sure that makes sense too, just have to find a sweet spot somehow. I'll monitor how I do during the week, I should know within a few days if I'm doing "too much".

Posted by: Prince

I have been doing interval training on the treadmill lately. I walk 5 minutes, run 5 minutes, etc. for around 35 minutes total twice per week. And I dropped my calories a little, mainly I just cleaned up my diet, sugar, etc.

Posted by: EarWax

I have been doing about 45 mins of cardio for two days of each week. I usually split it into 30 mins of stationary bike and 15 mins on the treadmill. On lifting days, I do some before and some after every day.

Posted by: Leslie2196

Team DPW8 swears by HIIT. I hate it, so it must be better than traditional cardio. I usually do the eliptcal at Level 2 at an RPM of 50 for a minute, then Level 6 or 7 at an RPM of 80-90 for a minute. Back and forth for 25 min. Its tough and I hate it

Posted by: dg806

I hate cardio...too boring for me! I usually ride my mountain bike or go hiking at least once a week. I guess I'm lucky...If I watch my diet close enough I don't have to worry about it!

Posted by: Mudge

True, I thought about fixing my bike, they have a couple TVs so I can rot my brain while peddling so...

Posted by: The_Chicken_Daddy

Just lower calories and think of cardio when you either want to accelerate fat loss a tad, or when you don't want to eat any less.

Posted by: Prince

or, when you want to get your cardio vascular system into shape.

Posted by: Mudge

Lowering calories though spells disaster, I am sure I can eat 'better' but lowering total calories, I am not sure about that.

Posted by: Prince

Quote:

Originally posted by Mudge
Lowering calories though spells disaster, I am sure I can eat 'better' but lowering total calories, I am not sure about that.

you either have to burn more calories, e.g. cardio, or you have to lower your total caloric intake to lose weight.

so, I do not understand what you mean by "lowering calories though spells disaster"???

even with cardio, you still need to lower your caloric intake to get lean.

Posted by: Erilaya

Damn.. I am trying to lean out after having really put on muscle and now have some "layers" to get rid of so I can show it off LOL. I have been doing the treadmill for an hour 3 times a week.. intervals... 20 min run.. 20 min fast walk 10 min hard run 10 walk/cool down.
should I lower the time and add the the intensity of the intervals?

Crap. I sure hope I have not been losing LBM?? crap crap crap.
diets been good though as are my workouts I am just freaked now about the cardio.

Eri'

Posted by: Vale Tudo

Leslie, this is probably a stupid question, but what is HIIT?

Posted by: Duncan

Anaerobic Intervals are the way to go if you are in a hurry to get cut, and they also may lead to some growth in the muscle group you train the intervals with, which is generally the legs.

You should look at your cut as though it is a spectrum, with alot of High intensity cardio on one side and severe caloric restriction on the other. Which will be easier for you, cutting cals or uping cardio. Another option is to half ass both which would put you in the middle of the spectrum.

Posted by: Erilaya

I know this one .. pick me pick me..its .... High Intensity Interval Training. smiles...

Eri'

Posted by: Erilaya

Quote:

Originally posted by Duncan
Anaerobic Intervals are the way to go if you are in a hurry to get cut, and they also may lead to some growth in the muscle group you train the intervals with, which is generally the legs.

You should look at your cut as though it is a spectrum, with alot of High intensity cardio on one side and severe caloric restriction on the other. Which will be easier for you, cutting cals or uping cardio. Another option is to half ass both which would put you in the middle of the spectrum.

I am feeling a bit frazzeled ..perhaps due to a long day .. but can you put that in more laymenz terms for me.. break it down simple.
I can be extreme on either side of the coin be it either cardio wise or nutrition.. Nutrition is easier for me..

essentially what I am asking I guess is.... what are anaerobic intervals??

TIA

Erilay'a

Posted by: NickB

20-30 minutes of pure sweat and misery on an eliptical. =P

20 min is 300 cal, 30 is 450.

900cal/hour.

Too bad i'd die if i tried an hour

Posted by: Duncan

I believe they are what w8 and DP call HIIT. Basically you train anaerobically for a time and then recover for 3x that amount.

So, say you do 30 secs @ 90% Max HR, you would drop to 65% Max HR for 90 secs. Repeat for half hour.

I generally burn about 600 cals in a half hour, but the real fat burning comes during the EPOC (Excess Postexercise Oxygen Consumption) which occurs over a long period of time afterward.

Posted by: Erilaya

Thanks Mucho Duncan! I think I will give it a try tomorrow..

if i don't puke..

Eri'

Posted by: Mudge

Quote:

Originally posted by Prince

you either have to burn more calories, e.g. cardio, or you have to lower your total caloric intake to lose weight.

so, I do not understand what you mean by "lowering calories though spells disaster"???

even with cardio, you still need to lower your caloric intake to get lean.

Because I thought I could more easily still be in an 'anabolic' state overall with mild cardio as opposed to lowering my calories, maybe I can do that and maintain at least just not sure overall so any advice is certainly not going out the window. I've gained about 7 pounds just in the last 2 weeks and none if it really good, allowing myself to slip up to much.

Posted by: Duncan

EFAs and Casein would help you slow down catabolism

Posted by: Mudge

I've got some flax and "night formula" protein coming in, should have it this week.

Posted by: Brad224

Quote:

Originally posted by Erilaya
Damn.. I am trying to lean out after having really put on muscle and now have some "layers" to get rid of so I can show it off LOL. I have been doing the treadmill for an hour 3 times a week.. intervals... 20 min run.. 20 min fast walk 10 min hard run 10 walk/cool down.
should I lower the time and add the the intensity of the intervals?

Crap. I sure hope I have not been losing LBM?? crap crap crap.
diets been good though as are my workouts I am just freaked now about the cardio.

Eri'

From everything I've read concerning cardio, you would be fine with this Erilaya, just because cardio is one area where men and women differ. One hour of cardio could spell a loss for men (think of all the men marathon runners - skin and bones), but one hour of cardio for women is more ideal, especially if you are still hitting the iron. However, I would think that any more than that and you would start to deal with the same issues, namely a loss of LBM.

Posted by: Fit Freak

If you truly want to get lean cardio and diet will be much better thanonly decreasing calories. Keeping the calories up a bit and adding cardio also helps with sanity!

Posted by: dg806

Quote:

Eri, it's inevidible that when you diet, you lose LBM. But you try to limit it as much as possible. Like bb's.......you bulk, then you diet. But the key is to try to end up bigger than you were before! That's where glutamine and other anti-catabolic supps come in! They are important while trying to maintain LBM!

Posted by: Erilaya

Okay then.. so I am thinking ( yes blondes think,can't you smell it? ) that I will alternate with HIIT and my long cardios.. on an empty stomach.

I have bulked up alot I have gained ALOT of muscle mass and like ya mentioned DG I am now trying to lean out but man its not as easy as I thought it might be... darn it! I hope to compete next summer.. soo... back to the grind.. LOL.

thanks guyz I appreciate the input and patience.

Erilay'a

Posted by: dg806

You want to limit your weight loss to 2 lbs or less per week to avoid loosing a lot of LBM. And if your goal is next year, you have tons of time! Maybe even not start yet....that way you won't get bored on your diet and cheat and loose what you have worked for!

Ooh......I can see it now! Updated pics of Eri leaning out! Oh boy another poll to see what you should wear!!

Posted by: Erilaya

yeah right.. I am alot more muscular than our DIVAS... they are just gorgeous ethereal creatures so lean and stunning..... like I say tho.. I certainly wanna give Melissa Coates a running .. hee hee. I pack on easy.. its the leaning that is hard for me.. I have great genetics for muscle.. runs in da family... I told how big my oldest brother is.. geez my biceps are 14.5 unflexed at present.. giggle.and I am 5'4.5 bult like a brick shiat houze. any how.. I do promise to put up pics again soon but they won't be so stellar as Venus or w8 or Leslie.. ( but that is alright.. we all cannot be perfect although they are damn close!)

Erilay'a

Posted by: dg806

Don't be so hard on yourself! Once you lean out you will look the same! Remember, self confidence is one thing that will get you far....believe in yourself!

Posted by: Erilaya

O I do have confidence in myself I just don't wanna misrepresent LOL.. smiles.
Eri'

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