Thread: cardio

how much weight to you need to lose and what type of cardio?

im about 12% ,i weigh 202, i wanna be 7% in 5 weeks.
i was 24% 2 months ago.
i do excercise bike, about 80% heart rate

holy #^%$& you went from 24% to 12% in one month? my suggestion is to keep doing what ever your doing. It is obviously working.

I see no reason for you to do that much cardio, 2-3 times per week.

i lost 12% of fat in 2 months,not 1. i wish. under which circumstances it would be ok to do 5 times a week cardio?

i am doing 6 cardio sessions a week and still am not 12%.

isnt it too much cardio,6 times a week?

a trainer told me to boost my 3 times a week cardio to 5, and use fat burners.

i have a comp. in 4 weeks and i think i am still 13%, so i dont think that is too much. I can only diet so hard.

what the difference between 3 times a week and 6 times a week?

how do i pick how many times a week?

Originally posted by J'Bo
I can only diet so hard.

explain this please.

if i go from 3 times a week to 5, will i lose more muscle, how does it work?

many variables, what type of cardio? HIIT?

Originally posted by Prince
explain this please.

Well my calories are only 1500 per day right now, so in order for me to lose more bf i should up may cardio? no?

Originally posted by Prince
many variables, what type of cardio? HIIT?

explain please?

HIIT (high intensity interval training)Usually means sprints.
i do fast walking on an incline or a cross trainer.

Originally posted by J'Bo
Well my calories are only 1500 per day right now, so in order for me to lose more bf i should up may cardio? no?

not necessarily. since you increased the cardio is it working?

you could just end up losing more muscle by increasing cardio. have you tried HIIT rather than your "fast walking"?



Understanding Cardio’s Effect on Fat Metabolism
by Paul Delia
Founder and President, AST Sports Science

Energy expenditure during cardio is very misunderstood. What is even more misunderstood is energy expenditure after cardio as a result of the cardio. When doing cardio, the primary energy source your body uses is glycogen. Your body uses very little, if any, fat stores for energy during cardio. Even if you haven't eaten food for several hours your body still uses glycogen as its primary energy source. You must let go of the wrong assumption that you are actually burning fat while you are doing cardio. You are not!

The benefit you get from cardio, from a fat burning standpoint (there are many other health benefits), is its effect on your resting metabolic rate. Your resting metabolic rate is the amount of energy your body expends when you are not exerting yourself, at rest. Cardio training, and especially Max-OT Cardio, has a dramatic elevating effect on your body's resting metabolic rate.

When you increase your resting metabolic rate, you increase your body's overall fat burning capabilities - you make your body much more efficient at burning body fat. Max-OT Cardio will make your body a 24-hour a day fat burning furnace. The problem with conventional, long duration, low intensity cardio is that it has minimum impact on increasing your resting metabolic rate. However, long duration, low intensity cardio will deplete glycogen stores. When this happens, you will start primarily utilizing lean muscle for your energy needs. Long duration cardio will break down muscle tissue.

A good real-world example of the difference in effect of Max-OT Cardio and long duration cardio has on athlete’s physiques is to look at sprinters and long distance runners. Sprinters are very lean and extremely muscular. Long distance runners are lanky, frail, with little muscle yet possess higher body fat levels than the sprinters.

Sprinters train in a manner that is very similar to the Max-OT Cardio principles – short burst of maximum intensity - whereas long distance runners train more inline with the conventional cardio approach - low intensity for longer periods of time. What type of physique would you rather have?

yes, i have been getting alot tighter and leaner.
how ever i think that i introduced all of my elements too fast and all at once (cardio, calorie restriction).

great, but you may want to read the excerpt I posted above.

i will thanks.
but do i really have time to play with things this close to contest?
sorry Raider for taking up your thread.

k i read it. I do 35 min of cardio 3x week in the a.m and 45min 3 times a week in p.m. When i am "resting" or not training i am hungry all the time. Once i eat a meal i am hungry for the next. This is the one thing that i have noticed different from last comp. preps. My metabolism seems to be runnning alot faster. Hence always hungry. Am i on the right page here?

I guess it depends on how serious the contest is.

Don't change cause I said so, I do not want to be responsible if it does not work well for you!

by doing hiit, u lose less muscle? if so ,can it be done every day?

Originally posted by J'Bo
k i read it. I do 35 min of cardio 3x week in the a.m and 45min 3 times a week in p.m.

Wow, and you do not 'feel' a loss of LBM?

i geuss the contest is pretty serious.
no i dont feel a LBM loss.
why what would you suggest?
all the competitors i know do the same amount of cardio, including pros.

Originally posted by J'Bo
why what would you suggest?
all the competitors i know do the same amount of cardio, including pros.

Well, as I said in the PM, I do not know much about you, your body, training, diet, history, etc.

If what you're doing seems to be working, stick with it, maybe after this contest you can try doing HIIT cardio and see if it works better for you.

As far as your comment about all competitors doing the same thing, well I doubt that ALL do the same thing, and just cause someone is a pro does not mean their "experts". Lastly what works for me might not work for you and vice versa.

I geuss that i should also mention that i have not lost a great amount of weight. I have only dropped about a lb a week once i started my cardio. Thats 4 in total.

What is your target weight, how much more to lose, and how much time?