Well, I've really started to show some good gains lately, probably because I have started eating better. My diet isn't perfect but for the most part it's pretty solid and my physique has actually started to become what I want (finally). I've still got a little bit of belly fat and small love handles that I really want to get rid of. I know that cardio will help but I just really don't know what to do. Because of my job I can't do it early in the morning, like I used to, and because my gym closes relatively early (8pm) the only real time I have to do cardio is either right before I lift, right after, or a few hours afterward. Anyone got any advice?
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Need help shedding some fat
- Thread starter dukemushroom
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i usually run half a mile, stair step 1500 feet, tread mill jog half mile, jumping jacks for 15 minutes. 3-4 days a week.
maybe u should try it. tell me your results
maybe u should try it. tell me your results
try the HIIT shite at a track with sprints. LAM turned me onto it as a cutting factor, and it is amazing. in one week, i have noticed some small results. it only takes 15 minutes or so every other day, too.
what you do is sprint 10-15 100 (or 200 if your fast) yard dashes and in between each one, jogg for a bit and then sprint the next . be sure to sprint as hard as you physically can. when youre done, dont eat for an hour. then yur next meal should be mostly protien. eat carbs before the run. if you do this, you will burn a shit tone of fat all day. its amazing
what you do is sprint 10-15 100 (or 200 if your fast) yard dashes and in between each one, jogg for a bit and then sprint the next . be sure to sprint as hard as you physically can. when youre done, dont eat for an hour. then yur next meal should be mostly protien. eat carbs before the run. if you do this, you will burn a shit tone of fat all day. its amazing
I started a form of HIIT I found searching the net. It's pretty simple and that's why I chose it...it also gave me a pretty good workout
. Basically all it is is jogging on the treadmill starting at about 50% (about 5mph for me) for one minute then increasing the speed (60-70-80-90-100) every minute. When you get to 100 (about 7.5 mph for me) go back down to 50% and go up again. Or in my case...stop, for now. That's it, got me pretty winded and got my HR up to about 160 before I started to cool down.
. Basically all it is is jogging on the treadmill starting at about 50% (about 5mph for me) for one minute then increasing the speed (60-70-80-90-100) every minute. When you get to 100 (about 7.5 mph for me) go back down to 50% and go up again. Or in my case...stop, for now. That's it, got me pretty winded and got my HR up to about 160 before I started to cool down.
do the cardio after you lift, or you could just develop a meth habit!
or you could just develop a meth habit! Now I always heard that doing cardio after lifting isn't good because it's only burning through the lactic acid you just built up...is that wrong?
dukemushroom said:
has nothing to do with lactic acid but with cortisol. resistance training is very catabolic. which means when you are finished your training session your body has a negative protein balance. doing too much cardio after weights just further increases serum cortisol levels. it could take hours for those levels to return to baseline values even after spiking insulin
the best cardio to do after weight training is some type of interval training. it's short, intense, increaess the BMR and increaes GH output.
LAM said:
Do you mean nitrogen balance???
not sure ive neard of protein balance before
MyK said:Do you mean nitrogen balance???
not sure ive neard of protein balance before
it's the same thing
OK, so interval training is ok after weights...well then, i will try that on Fri...thanks everyone.
dukemushroom said:
"try" in my experience when people say try they never end up doing it!
Just keep your cal's around maintence and train like a mofo. I have dropped 55 lbs on my cut so far. I was doing cardio 5 days a week and because of a injured left heel stopped 4 weeks ago. If anything while on this cut, it has helped me strength wise by not doing any extra cardio.
TOUGH
TOUGH
