To those who dont know

[eatrainrest]

ok, ive been reading through alot of threads about people asking to lose fat and what they should do and how long they should be training their cardio at.

["Maximus"]

Nice write up.. though similar info has been already written by someone else in the past, nevertheless it is good info to keep in mind!

+2

[eatrainrest]

yea im sure it has lol.. but i find myself again and again commenting upon people asking about how they shoudl do cardio for cutting

[vpchill]

Good info, Straight and to the point.

[danny_nufc]

Great post mate, thats really helped me.
So would you say 3 or 4 45 minute aerobic cardio sessions a week is sufficient??

Also I've been advised to do my cardio at morning time before I've taken on food... is this good advice??? Seems a bit dodgy. Thanks.

[jbm]

nice post....

[eatrainrest]

Great post mate, thats really helped me.
So would you say 3 or 4 45 minute aerobic cardio sessions a week is sufficient??

Also I've been advised to do my cardio at morning time before I've taken on food... is this good advice??? Seems a bit dodgy. Thanks.

i think 45 in the AM only.. and 20-30 post workout as mentioned at 60-65% is my recommended range, i feel that holds muscle the best while maximizing the most fat loss, on proper diet of course. i do 4-5 post workout, so if your tryign to cut, i would do both AM and post workout every day that you workout
that can come up to 10x per week if you workout 5x per week, as long as its low intensity you shoudl be fine. here is a great link on AM cardio

cardio on empty stomach AM CARDIO

[eatrainrest]

nice post....

thanks brotha, just a general outline so people dont make that huge mistake and start losing muscle

[eatrainrest]

bump, alot of cardio questions are circling around again lol

[Jackandcoke]

Thanks for the info bro.. Great write up by the way!

[eatrainrest]

Thanks for the info bro.. Great write up by the way!

take the info and run with it!

[spywizard]

take the info and run with it!

run with it yes but only at a fast walk...

I do like the wording used when describing why the muscle is cannibalized.

[eatrainrest]

^^ lol

[xnotoriousx]

I copied this over to my own special notes. Thanks for the sound info.

[Twist]

x2 eatrainrest is the man

[Cloe85]

this is a big help to me, thank you

[eatrainrest]

this is a big help to me, thank you

[xo3et]

Just see this eatrainest,

Great info, thanks

[eatrainrest]

bump, alot of cardio questions circulating again

[ghettoboyd]

i like this thread always a good read and every time i do i pick something up that i missed the time before.good job bro

[Twist]

eat can you elaborate on this
"IT IS INTERESTING TO NOTE THAT THE DEPLETION OF CELLUAR ENERGY DURING RESISTANCE EXERCISE TRIGGERS THE CANNIBALISM OF THE INTRACELLUAR PROTEINS IN THE WORKING MUSCLES ONLY, NOT AMINO ACIDS, BLOOD PROTEINS, AND ORGAN TISSUE, LIKE THE CASE OF AEROBIC ACTIVITY."
mainly this
"CANNIBALISM OF THE INTRACELLUAR PROTEINS IN THE WORKING MUSCLES ONLY"


does this mean that say after you train chest or back or whatever and say you unexpectedly run out of glucose then you go on to train arms, your body will cannibalize the muscle in the arms?
please clarify this...

[Dont wanna be old]

Nice work !!

[eatrainrest]

[QUOTE=Twist;4746378]eat can you elaborate on this

[Twist]

ok so working arms for three hours (exaggeration) will cannibalize the arms only, but not say the chest?

[eatrainrest]

ok so working arms for three hours (exaggeration) will cannibalize the arms only, but not say the chest?

well you'll be tearing muscle tissue in the working muscles as opposed to the muscles at rest.. of course somebody working out for 3 hours will be overtraining the muscle, which will yield negative results.

[Twist]

Well how about we use me for example because I am having a hard time grasping this concept for some reason.
So I do about 12 sets for chest but many times after (days or a week etc) I feel like my chest actually got smaller. could this be because I am overtraining in some way causing "CANNIBALISM OF THE INTRACELLUAR PROTEINS IN THE WORKING MUSCLES ONLY"

It is definitely not my diet

[eatrainrest]

yes this is an evident sign of overtraining if you are digressing... depending on how long youve been running the routine your body may have adapted as well.... if this is truly your example go 6 heavy working sets 4,4,12 reps max and that should do the trick.

[Twist]

so usually I do this
incline bench (db or bb rotation bi weekly)
3 sets reps-12,8,6
flat or decline (db or bb rotation weekly)
3 sets reps - 12,8,6
flat flyes
3 sets - 16, 12, 10
incline or decline flyes
3 sets - 16, 12, 10

what would your suggestion look like?

[eatrainrest]

so usually I do this
incline bench (db or bb rotation bi weekly)
3 sets reps-12,8,6
flat or decline (db or bb rotation weekly)
3 sets reps - 12,8,6
flat flyes
3 sets - 16, 12, 10
incline or decline flyes
3 sets - 16, 12, 10

what would your suggestion look like?

lets say youve been running this program for about 8-12 weeks. this is how i would rearrange it and i gaurentee with hard work, sleep, and diet you will be extremely surprised how less is much more

3 flat bench-4,4,12
3 incline barbell/dumbell-4,4,12
2 decline flys-8-12,8-12 *focus on ultra slow reps with great range of motion

-use the overload training principle, and 1 60-70% warmup set before starting chest. wed be cutting the sets from 12 to 8 and i bet you get alot stronger.

[eatrainrest]

bump

[jbm]

bump2

[Reed]

Diet?

Cardio?

Training?

What the hell

so this whole time instead of just sitting here w/ my thumb up my ass and thinking juice does all the work I could be getting bigger and better by learning more of the basics?

good post bro

[KatsMeow]

nice post, i learned a lot

[eatrainrest]

thanks for the love guys .lol

[eatrainrest]

bump

[CHAP]

Thanks this will be copied for future referance

[eatrainrest]

bump for aaron

[CrazyHorse13]

thanks for taking the time to write that out for us. Here's my question: the AM workouts - should I stay at 60-65% during them and for how long? because I am doing to 30 minutes of 60-65% PWO and just wanted to add the AM

[CrazyHorse13]

Ok one more...lol

So with the glucose....I try not to ad sugar in my diet.....so how can I make sure I dont run out.....

[eatrainrest]

Bump