Cardio. What is considered too much cardio when on a cut.

[Imperator]

Hi everyone
My question is how much cardio can i do to maximize fat loss while on a cut.
I am currently on a cutting diet -500 calorie deficit. I lift weights 6 days a week. I am in the late 20's bodyfat.

On average i do about 3o minutes of elliptical 5 days a week. Should i add a day of HIIT or possibly do 45-1 hour of cardio.

Thank you very much

[Schwarzenegger]

Hi everyone
My question is how much cardio can i do to maximize fat loss while on a cut.
I am currently on a cutting diet -500 calorie deficit. I lift weights 6 days a week. I am in the late 20's bodyfat.

On average i do about 3o minutes of elliptical 5 days a week. Should i add a day of HIIT or possibly do 45-1 hour of cardio.

Thank you very much

Do u do cardio before or after lifting weights?

After is more beneficial because u glycogen stores are used up during ur workout and u could tap into ur fat moreso after lifting than before.

Also they say fat begins being degraded at 20min mark, maybe broscience? Idk

Try 45 mins every cardio session for about a week or 2 if you are not seeing results add in an hiit day.

[Chicagotarsier]

Cardio rules of thumb.

Body at 70% max heart rate for 45 minutes depletes glycogen stores in muscles and liver. Brain starts Kreb's cycle anaerobic for lipid to energy process.

SO if you are doing GVT training doing 10 sets of 10 for 2 exercises at 400 tempo and 45 seconds between sets with two supporting exercises of 5 sets at 6 reps and 45 seconds rest between sets....... you have 45 minutes of 70% heart rate. At this point every second of cardio is in the bonus zone. Using this setup you truly cardio everyday you lift.

This is taught in university at every institution in the USA. In the words of Charles Barkley...

I may be wrong...but I doubt it.

[Times Roman]

I think 40 minutes of cardio between 50% and 80% of your max heart rate is the sweet spot.............

[Imperator]

Do u do cardio before or after lifting weights?

After is more beneficial because u glycogen stores are used up during ur workout and u could tap into ur fat moreso after lifting than before.

Also they say fat begins being degraded at 20min mark, maybe broscience? Idk

Try 45 mins every cardio session for about a week or 2 if you are not seeing results add in an hiit day.

I do cardio straight after lifting weights. Thank you for the advice. I will do that and check my results.

[Imperator]

Cardio rules of thumb.

Body at 70% max heart rate for 45 minutes depletes glycogen stores in muscles and liver. Brain starts Kreb's cycle anaerobic for lipid to energy process.

SO if you are doing GVT training doing 10 sets of 10 for 2 exercises at 400 tempo and 45 seconds between sets with two supporting exercises of 5 sets at 6 reps and 45 seconds rest between sets....... you have 45 minutes of 70% heart rate. At this point every second of cardio is in the bonus zone. Using this setup you truly cardio everyday you lift.

This is taught in university at every institution in the USA. In the words of Charles Barkley...

I may be wrong...but I doubt it.

This is interesting. Lets say your not doing GVT how do you figure out your tempo while doing weights?

[Imperator]

I think 40 minutes of cardio between 50% and 80% of your max heart rate is the sweet spot.............

Thank you for the advice Roman. How do you figure out what your max heart rate is?

[RangerDanger830]

I just want to add that when considering how much cardio to do on a cut just keep your TDEE in mind. I've seen guys get 10% BF and not run once because of an awesome diet. As long as you get some in a few times a week for well-rounded strength and cardiovascular fitness I would say add more as needed to meet your calorie deficit goals.

[MuscleInk]

I just want to add that when considering how much cardio to do on a cut just keep your TDEE in mind. I've seen guys get 10% BF and not run once because of an awesome diet. As long as you get some in a few times a week for well-rounded strength and cardiovascular fitness I would say add more as needed to meet your calorie deficit goals.

[Times Roman]

Thank you for the advice Roman. How do you figure out what your max heart rate is?

the formula is 220 minus your age

[Imperator]

I just want to add that when considering how much cardio to do on a cut just keep your TDEE in mind. I've seen guys get 10% BF and not run once because of an awesome diet. As long as you get some in a few times a week for well-rounded strength and cardiovascular fitness I would say add more as needed to meet your calorie deficit goals.

Thanks for the advice!

[RangerDanger830]

That made me lol, it reminds me of the Dom Mazetti quote that says cardio is the ability to lose gains.

Thanks for the advice!

You're welcome, cardio sucks almost as bad as calorie deficits.

[Docd187123]

IMO, HIIT is superior to typical cardio as it won't interfere with your lifting like normal cardio will. Also there's almost ZERO possibility of fully depleting glycogen stores during your lifting regardless of how you lift so don't worry about the 'fat loss zone' or any of that BS.

Here's a good article on cardio:

Myths Under the Microscope Part 1: The Low Intensity Fat Burning Zone - AlanAragon.com - Fitness Based on Science & Experience

[austinite]

lmao at that picture, MuscleInk!

[kelkel]

Sorry, I'm in the wrong thread....

[austinite]

Sorry, I'm in the wrong thread....

A treadmill will be chasing you down the street in your dreams tonight.

[davesah1]

I'm a fan of carb manipulation/cycling and consuming them at optimal times.
Rather than eat them 100 carbs throughout the day I eat them pre and post w/o rather than when I'm home checking out brazzers.

[kelkel]

A treadmill will be chasing you down the street in your dreams tonight.

Hopefully one of your strippers is on it.....

[austinite]

lmao!

[SEOINAGE]

I was doing 1 hr 15 minutes of liss in the am, fasting 8+ hours then doing HIIT hour or two after a small protein and fat meal. Did this two days in a row, third day was my full body high volume with a heavy power oriented lift first. Great results with this for 7 weeks. real mild cycle, but gained strength with all that work, so I was happy, and looked great.