Cardio and losing fat.

[Yoinks]

Basically I'm trying to cut my 14% body fat down to 6-8% while retaining mass. I wanted to know if anyone could provide a good cardio workout to help me attain this goal. Basically right now I'm doing 20 minutes of inclined treadmill jogging and 15 laps in the pool.

I weigh about 145 lbs. at 5'6", with a 31 inch waist. Trying to cut out the fat and keep my mass... I'm lifting weights 3 days a week for 2 hours and doing the 40 minutes cardio 3 days a week as well.

I'm just wondering if this is a viable plan, of course with a healthy diet. How long could I expect to get down to 8% of body fat?

Any tips or answers appreciated.

Thanks

 

[CowPimp]

If you are lifting 3 days per week and doing cardio 3 days per week, then that is plenty. Some people don't need any cardio to lose weight. A "simple" adjustment of their diet will take care of that. I would suggest looking into HIIT cardio. It is supposedly more effective at raising basal metabolism, which has more of an effect on overall calorie expenditure than active metabolism. As well, HIIT is a better choice for bodybuilders because LBM is more likely to be retained due to the lower amount of time spent doing it.

If you want to retain LBM, then about 1 pound a week is the most you can hope to lose while doing so. Figure out how much you have to weigh to be at 8% body fat, and you have your answer in weeks.

 

[derekisdman]

I personally don't find that I need direct cardio to cut. I lift weights 4 days a week, play tennis for about 4 days a week, then shoots baskets a few times a week. Then to be honest I usually spend my time sleeping, watching movies and being pretty much lazy, and i'm about 8% or so now down from about 14%. It's all diet for me, which still comes pretty easy.

 

[tyrone_40]

Which one is the correct body fat?

Estimate #1 based on height and weight

Your "Ponderal Index" is 13.36 which gives an estimated body fat of 6.3% ( 9.8 pounds of fat)


Estimate #2 based on waist size and weight

Estimated body fat of 13.8% (21.5 pounds of fat)

Ok; so supposing now at a body fat of 13.8%, weight 156 lbs and height 6 ft how much will I have to weigh to have a body fat of around 8%. I am planning on using the threadmill twice a week to bring down my body fat. Is there any calculation for this?

 

[rburton]

Yoinks, what is your lifting routine? Three days per week for two hours each session seems excessive. I strength train one time every 5-7 days using a split routine for 15-20 min per session, and I perform cardio with the same protocol. BTW, I am 42 yr. old, six feet tall and 265 pounds at 15% BF.

 

[rockcrest]

Which one is the correct body fat?

neither...get a caliper test

 

[timt]

145 LBS BUT I doubt that test is correct like rockcrest said get calipers.

 

[Premo55]

derekisdman: you have a pretty high activity level, I don't think it's all diet for you, I mean if you didn't play tennis or basketball then you could make that claim

Peace.

 

[jaim91]

tyrone - How did you calculate that???

 

[tyrone_40]

Hi Jaim,



I went to this site www.stevenscreek.com/goodies/pi.shtml

 

[jaim91]

"Your "Ponderal Index" is 13.88 which gives an estimated body fat of -4.3% (-4.9 pounds of fat)



Looks like you better put on some weight!



Estimate #2 based on waist size and weight

Estimated body fat of -10.8% (-12.4 pounds of fat)"


I don't know what this means...???

 

[CowPimp]

"Your "Ponderal Index" is 13.88 which gives an estimated body fat of -4.3% (-4.9 pounds of fat)



Looks like you better put on some weight!



Estimate #2 based on waist size and weight

Estimated body fat of -10.8% (-12.4 pounds of fat)"


I don't know what this means...???

Those kinds of estimates are usually highly innaccurate, especially for weight lifters. Get it tested with calipers if possible.

 

[jaim91]

I did that, it said between 10 - 12