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I'm always tired as a bitch after lifting, so I never do cardio after weights. Either first thing in the morning or in the evening works best.
so u think that on my off days for liftin I can do cardio instead,
Sure you can do it on off days. I usually do 30 minutes after every lifting session when try to lose weight and maybe 3 days when not cutting.
okay thnks for the info, how many pounds would I have to loose if I wanted to be in the 15/20%bf,When it comes to cutting, you should be doing at least 30 minutes of LI 4-5 times a week (or something comparable like 10-15 minutes of HIIT). HIIT is much more muscle sparing than LI so if you have the energy for it after a workout, then I'd suggest you do .
There have been some articles proving that during cardio, your anabolic response will be suppressed. What this means is that doing it after weights will prolong your catabolic state. In an ideal situation, cardio should be separate from weights. In real life, and considering you're a hefty guy, cardio anytime you can fit it in is better than no cardio at all.
When it comes to workout nutrition, if you pair cardio and weights together, I'd sip on something during cardio.
As far as HIIT options go, I'd consider anything on an elliptical not be real HIIT. It's too easy and not really HIIT. My first go to is always sprinting. Second would be sprints on a bike at a hard gear, 3rd is incline walking intervals on a treadmill. That's just my personal preference, but you do what you like. But if it's HIIT, usually whatever hurts the most works the best, and that won't be the option you like
Ok well if you pull out a calculator, you say you are 222 around 30% BF, that would be 66.6lbs of fat. If you want to get down to around 15% fat that means you have 33.3lbs to lose so you can plan on being around 188lbs at 15%.
How come you only want to cut to 15%? IMO 15% is still pretty high. Even if you only do bodybuilding as a hobby, I recommend that you keep to 10% or lower for health reasons. There is no reason to be fatter than that other than laziness.
imma get on it harder,throw more cardio,my goal is to be at 190 by the end of the yr 2011, I got around 13 weeks, to do so , I want to maintain as much muscle as I can?Ok well if you pull out a calculator, you say you are 222 around 30% BF, that would be 66.6lbs of fat. If you want to get down to around 15% fat that means you have 33.3lbs to lose so you can plan on being around 188lbs at 15%.
How come you only want to cut to 15%? IMO 15% is still pretty high. Even if you only do bodybuilding as a hobby, I recommend that you keep to 10% or lower for health reasons. There is no reason to be fatter than that other than laziness.
HIIT is much more muscle sparing than LI so if you have the energy for it after a workout, then I'd suggest you do it.
There have been some articles proving that during cardio, your anabolic response will be suppressed. What this means is that doing it after weights will prolong your catabolic state. In an ideal situation, cardio should be separate from weights. In real life, and considering you're a hefty guy, cardio anytime you can fit it in is better than no cardio at all.
When it comes to workout nutrition, if you pair cardio and weights together, I'd sip on something during cardio.
As far as HIIT options go, I'd consider anything on an elliptical to not be real HIIT. It's too easy and not really HIIT. My first go to is always sprinting. Second would be sprints on a bike at a hard gear, 3rd is incline walking intervals on a treadmill. That's just my personal preference, but you do what you like. But if it's HIIT, usually whatever hurts the most works the best, and that won't be the option you like
Lately 10 minutes on a bike post-workout allows me
to lose 0.5-1% bodyfat every ten days. Typically I stop
around the time I start sweating. This is probably the
minimum amount of effort needed to produce results.
I'm not a big fan of HIIT since it requires extensive warm-up.
I also consider a thoughtful, strict and nutritious intake
paln to be crucial.
Lmao!!!Well, I found out last night just how much is enough: Do cardio until your machine starts on fire.
I was on a LifeFitness elliptical machine after leg day last night. I usually push my heart rate to around 160 to start, and then taper down to 145-ish, but last night I managed to get on the one elliptical that's right by an air conditioning vent. I wound up still feeling really good after 5 minutes... so I bumped the intensity up to 165.... then 170... then 175 with occasional peaks over 180. After about 20 minutes I noticed an odd smell, like insulation frying on a hot electric motor. It got pretty intense around the 25 minute mark, to the point where I felt I didn't want to be breathing the air, so I stopped and stepped off the machine. And what do I see coming out of the back vents where the 'wheel' is? Wisps of smoke.
Ok, so it's probably just higher intensity at a lower rpm (I had some new music in the earplugs) than usual, probably coupled with some dust buildup that reduced airflow in the resistance mechanism leading to heat build-up, but still.... it's a cool feeling to be able to say you trained hard enough to start a machine on fire
Tryin to loose bf,i usually do like 10 mins after lifting weights tredmill high intensity,or bike , my diet is pretty clean,if I do more would it hurt my muscle, like start to break down,
Im 5 10 222 lbs like 30% bf , any advice would be help full would be happy with 215/220 lbs with,15%bf lean
U take ur post shake after ur lifting before cardio or after ur cardio?
Well, I found out last night just how much is enough: Do cardio until your machine starts on fire.
So do you start to burn muscle if you don't have much fat? Say for instance 1-2% bodyfat?