can anybody help me please?

**fino** · 11-22-2005, 07:19 AM

i have come to a problem with my fat loss. i have been doing cardio 4 days a week. i cant train bfore brekfast because i work to early. i have lost 28 pound sofar. i need to lose about the same again.

heres my trainning program.

mon. chest /tris
tues.30 min cardio
wed.back
thurs.30 min cardio
fri.shoulders/ bis
sat. 30 cardio
sun, off mybe a swim

should i up the cardio?
should i do cardio on my weight trainning days?
i dont really count cals but i watch my fat and carb intake.
i do eat good.

**fino** · 11-22-2005, 12:51 PM

anybody ?

**Flexor** · 11-22-2005, 01:26 PM

I would say keep the split the same, but up the cardio to 45 mins at 65% MHR. I notice there is no leg workouts, is that because you do cardio on your legs?

**fino** · 11-23-2005, 06:10 AM

im sorry i dont hammer my legs but i do i do legs on a sunday but some times i have to work so i dont get to do them every week

**fino** · 11-23-2005, 06:14 AM

should i do the cardio on my weight traing days say like for 30mins after just on a tred mill. i like that its you who has replyed because im new to this i have been reading your postes and i think you talk alot of scense. thanks

**Flexor** · 11-23-2005, 07:45 AM

Originally Posted by fino

should i do the cardio on my weight traing days say like for 30mins after just on a tred mill. i like that its you who has replyed because im new to this i have been reading your postes and i think you talk alot of scense. thanks

There is an argument for and against this topic:

The problem with doing cardio after weights is that the body is in a catabolic depleted state, and needs carbs, protein and rest. There is probably about an hour window to get those nutrients into your body. Basically doing cardio after a workout will reduce your body's ability to preserve/gain muscle, but only slightly.

However, the catabolic state post-workout is a little overated because you ride on high GH levels for about an hour after the HIIT (weights). Glycogen levels have also been depleted, so the body relies on burning fat for energy during the cardio, and this is what you want. The HIIT will also have raised metabolism and will increase the fat burning during the cardio which is another benefit.

You seem to do a lot of cardio already, but it may benefit you to do it post-workout. My advice is just take your protein shake, wait half an hour and hit the treadmill for 45 mins. You can't wait until after the cardio to take the protein shake because you need it as I already explained to preserve and gain muscle.

Hope this helps...

**fino** · 11-23-2005, 08:08 AM

yea it helps if i run a days diet by you could you advise me

**Flexor** · 11-23-2005, 08:31 AM

Originally Posted by fino

yea it helps if i run a days diet by you could you advise me

I know little about nutrition actually. Maybe someone else could help you out with your diet. Since I can't put on fat to save my life, I've never needed to worry about what I eat. I just eat lots of protein, avoid some fat and eat a lot of carbs.