Just wondering how much cardio I should do. I am doing a low carb diet, consuming around 270g protein, 66g carbs and 68g fat, and about 2090 calories. I understand that in order to lose fat you must burn off more than you eat, so should I do 45 mins of cario in the morning and 30mins in the evening on my cardio days and 30mins in the evening on weight days? I am also 5'7 and 202 pounds. Thanks!
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Amount of cardio while cutting
- Thread starter king_eric
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If your already using a low carb diet, i would suggest using HIT style cardio for 20 min stretches.
I really don't think you need to be doing it more than 3 times a week for good results.
I really don't think you need to be doing it more than 3 times a week for good results.
Long duration cardio is ultimatley catabolic, you should not be concerend with the actual amount of calories that you burn while doing cardio. Do what Scotty said, use HIT style cardio. (high intensity, short duration, e.g. sprinting)
"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." - by Paul Delia
So on my cardio days I should do high intensity for around 20 mins? Any longer than that? Should I also make my weight sessions quite aerobic by using high reps of medium weights?
BTW, how much fat should I have? And is the calorie amount okay?
BTW, how much fat should I have? And is the calorie amount okay?
I want to get lean for around June time as I am going on holiday. Is 20 mins long enough for my cardio days? Ive read that on cardio days you should do about 45 mins of jogging, stepping or on the bike. Just a bit confused! Also, what are the most effective exercises for the lats and triceps? Thanks again!
Just diet. Screw the cardio.
After you begin to plateau, then add in 2, 20 min HIIT sessions. After 2 weeks, make it 3 sessions. After two weeks, if you are not still losing up it to 30 min sessions.
After that, drop kcals further.
BTW, you are better off starting with kcals a bit lower (less protein) but incorporating 1 or 2 days of higher kcal eating (above maintenance) to keep leptin levels up.
After you begin to plateau, then add in 2, 20 min HIIT sessions. After 2 weeks, make it 3 sessions. After two weeks, if you are not still losing up it to 30 min sessions.
After that, drop kcals further.
BTW, you are better off starting with kcals a bit lower (less protein) but incorporating 1 or 2 days of higher kcal eating (above maintenance) to keep leptin levels up.
My favorite exercise for triceps: skull crushers
my fav for lats: wide grip pull ups (or lat pull downs if you can't do the pull ups yet.)
lol....to put it bluntly.......I agree ditch the cardio, just eat smart.
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