Thread: Cardio Questions

Originally Posted by Lobo2009

Cardio is of massive benefit for fat loss. The fact that the majority of people up their cardio when dieting must tell you it has a role.

I much prefer adding cardio and not having to go too low on the diet side. Work up to 45-60 mins of cardio 5-7 days a week.

Who are "most people"???
The generally uninformed public? So by your logic, since most people do body curls and bench 6 times a week, and skip legs, It must be a good thing to do? Cardio is a massive benefit to the circulatory system and the body as a whole but not for fat loss.

Work up to 45-60 minutes 5-7 times a week to burn fat if youre on gear, if youre young and can get away with anything like most young people,if you've got good genetics, or if you know no better way to create a caloric deficit

Originally Posted by Built

Good way to think of it - the wiggle-room factor.

Okay, why does everything sound dirty when I say it?

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.....built is married.....built is married.....built is married.....built is married

I just did some cardio today....GASP!

I did circuit training, 1:1 work to rest ratio. The circuit was 3min. long and the rest interval was of equal time, 3 min. long. I performed the circuit 4 times for a total of 24 minutes.

The circuit was:

1-arm KB swings (6 reps on each hand)
1-arm KB squat and press (10 reps on each hand)
Diver bomber push ups - 10 reps
half kneeling rope face pulls - 12 reps
Step ups - 10 reps each leg
Incline Treadmill sprint - 30 seconds

Then rest



I will probably get fat now!! hahaha...

The point I am making is that people seem to be so far to one side of the fence on this. "Don't ever do cardio! Cardio isn't good for fat loss!" The problem with this statement is that anything which causes you to burn calories (decreasing intake, lifting, performing cardio) is going to help you create a caloric deficit.

"But there are people who are on the eliptical machine that haven't lost weight in years!!!"

Yes...and there are people lifting weights in the gym for the past 10 years that are over-fat and don't have a lick of muscle on them. The point is these people are doing SOMETHING wrong. They are missing the boat. The people on the eliptical machines are ONLY doing the eliptical machines and they are still doing the exact same level of intensity for the exact same amount time. They have adapted and they do nothing more than that....they NEED to lift some weights and get out of their comfort zone. Those that are lifting and not seeing results are doing something wrong too....poor programs, NO CARDIO, poor diet, etc.....


What I am trying to say is that a program needs to have balance. My eBook that will hopefully be out in the next few weeks goes into some stuff on cardio as it fits into your overall program. I like to use intervals for fat loss and anaerobic work. I like to use moderate cardio on off days for some recovery or sometimes i use a little at the end of a hard workout (especially a leg workout) to let the body wind down. and i use circuits depending on what i am trying to accomplish at the time (raise work capacity, etc).

you have to find balance in your program. to much of one thing is usually never good.

patrick

I assume your eBook is going to be geared more towards the training side of things rather than diet, or will it be a combo "how to" kind of book?

Also hows the online training going since a couple of people are doing it if I remember right (still something I would want to do if I scrape together the dough)

the ebook is all training. no diet info.

the online training thing is going well.

when i do 30mins on the treadmill it says i have burned off 400cals, but because i know these machine dont always give acturate reading and are based on averages i always count it as 100 cals less.

for example if i want to burn off 210 cals (3 full eggs) i wait till the machine says i have done 310. if it turns out the machine is acturate, then hey thats just a bonus 100 cals i have burned off, great.

if you are worrying about the amount of calories you are burning during exercise, you are going about this the entirely wrong way.

Cool, you're doing an ebook?

Definitely gonna get myself one of those. Is it new stuff, or a compilation of things you've written in your blog?

Either way! Lol.

yea. an ebook.

it is a compilation of some of the ideas i have written about. it is basically like a "how to design your own workout" type of book. it is really simple stuff and shows people how to select exercises and play with all the variables. i wanted to make the workouts basic and keep them efficient so that people don't have to been in the gym forever, knowing how busy people are these days, and i go through the entire sequence from warming up to cooling down. also, there is a chapter on cardio and i talk about putting it into your workout, progressing it, and when to do intervals and maybe when not to do them...like making the hard days hard and the easy days easy.

it was more written for the general public. I didn't write it to be a sports specific ebook or anything like that..although i will probably do one in the future.

right now i am working on something even bigger though that is a really exciting project that should answer a ton of questions for people. it will take awhile to complete but it should be pretty big.

Way to go p-funk. I'm glad you're going to publish more. If we had more people like you and less retards, the fitness industry wouldn't be so fucked up now.

Thanks man!

Keep an eye on my blog for updates as far as what is going on. We are re-doing the optimum sports performance website and it should be good to go in the next day or too. My blog will update everything and all the news going on with Optimum Sports Performance.

Sounds good! I think it'll be useful to have all that info in one neat package.

Heres an intersting article by Joe Berardi on calorie "flux":

T-Nation.com | G-Flux Redux

Wow. Joe's writing now.

Don't tell John...

lol

so lets say my maintance is 3000 and i wanna go under it by 500 to cut
wouldn't it be the same to eat 300less calories and burn 200 with cardio then to jus eat 500 less?

if you maintain on 3000 calories, then start with a 10-15% decrase in calories and do exercise.