cardio looking to drop some bf??? help

**HighRoller101** · 08-26-2010, 10:00 AM

Hey guys i am almost done with my second cycle got about 3 pins left or so i took some pics the other day and am noticing that im getting a little chubby in the stomach area but all other aspects are up to par right now and would like to know some routines, like stairs? what kinda cardio? and need help with some ab workouts? cuz i see a lot of these shredded stomachs and im starting to get jealous so enlighten me.......

**LouHulk** · 08-26-2010, 10:02 AM

The answer is pretty simple. The equation goes like this.

Diet + Time + Cardio (all types) + ab workouts = ripped abs.

Good luck, my goal is to get some nice looking abs too. Time bro it takes time.

**B1gDaddy** · 08-26-2010, 10:20 AM

Diet an cardio is all you need. Running burns more fat but I'm one of the believers that running can break down some muscle so if your not worried about a little strength loss then running is the best an quickest way to burn off that excess fat.

**HighRoller101** · 08-26-2010, 10:26 AM

i used to run competive but havent for couple years and i was really lean in the stomach and now after eating a lot on my cycle i have gained some fat and been doin abs and just dont see the fat shreddin away?? should i add some cardio when im off my cycle in couple weeks?

**LouHulk** · 08-26-2010, 10:30 AM

What's your cardio routine in a week?

**HighRoller101** · 08-26-2010, 10:34 AM

well lately i havent been doing much cardio cuz i have been pretty busy, and now its slower so i wanna dig into it hard now and work on my abs a lot cuz couple years ago i had a good 6 pack when i was at 158 Lb. but now im at like 180 with good base but abs arent as noticable anymore. i used to do stairs, treadmill, abs i heard you should do cardio early in the morning before you eat any meals on off days of working out?

**HighRoller101** · 08-26-2010, 10:35 AM

i just dont know many good ab workouts and sense this is a good place to get info i thought i would see if anyones got any routines cuz i know i could shred up a little before next cycle and continue it

**HawaiianPride.** · 08-26-2010, 11:30 AM

High intensity interval training is the king of kings when it comes to cardiovascular training designed for fat loss.

Read what I've posted in this thread http://forums.steroid.com/showthread...cross+syndrome

Prone bridges, one arm one leg prone bridge, side bridges with hip abduction/hold weights, sprints ect. Dynamic movements such as dumbbell/kettle bell swings, turkish get-ups, shovel dead lifts, barbell torques, are all good core developers.

**wormwood** · 08-26-2010, 11:34 AM

Originally Posted by HawaiianPride.

High intensity interval training is the king of kings when it comes to cardiovascular training designed for fat loss.

Read what I've posted in this thread http://forums.steroid.com/showthread...cross+syndrome

Prone bridges, one arm one leg prone bridge, side bridges with hip abduction/hold weights, sprints ect. Dynamic movements such as dumbbell/kettle bell swings, turkish get-ups, shovel dead lifts, barbell torques, are all good core developers.

Defenitely. If you are performing sprints imo it can even add to strength and size a bit. No other cardio can do that. I'm gonna start doing HIIT again with sprinting. I quit doing it because I fell in love with distance running, but my legs where much thicker and stronger when I was doing HIIT only for cardio.

**B1gDaddy** · 08-26-2010, 11:34 AM

Youtube actually has a lot of good ab videos.

**HawaiianPride.** · 08-26-2010, 11:50 AM

Originally Posted by wormwood

Defenitely. If you are performing sprints imo it can even add to strength and size a bit. No other cardio can do that. I'm gonna start doing HIIT again with sprinting. I quit doing it because I fell in love with distance running, but my legs where much thicker and stronger when I was doing HIIT only for cardio.

Sprints are a great abdominal workout!

Originally Posted by B1gDaddy

Youtube actually has a lot of good ab videos.

They also contain a lot of bad ones lol.

**bdodge2** · 08-26-2010, 02:14 PM

HIT cardio is great - intervals burn calories in a hurry. However, some people do not react as well....cortizol levels can increase with the stress causing your body to hold onto fat and catabolize muscle.

the other alternative is low intensity/longer time.

start the treadmill at 7.5 incline at 3mph..slowly increase to 15 incline and
feel the burn.

There were logs on another forum with a competition between 2 memebers, one running HIT the other low intensity.

Both achieived similar results in terms of fat loss - the Low intensity person still maintians that he kept more muscle.

**HighRoller101** · 08-26-2010, 02:55 PM

well i ran junior olympics for track years back and pretty much seized my sprints, but thanks for the links i will look into them all right up a routine. and yeah i have been using the treadmill but very low intensity ill have to try that out with a AB routine from Hawaiinpride thread. i workout monday wednesday friday and rest in between and on weekends so should i run my cardio and ABS on my rest day or should i incorporate it with my workout routine? and i hear doing cardio before you eat your first meal of the day burns more fat

**B1gDaddy** · 08-26-2010, 06:27 PM

Originally Posted by HawaiianPride.

They also contain a lot of bad ones lol.

Just gotta weed em out lol, pretty easy to notice which ones suck haha

**GEM_69** · 08-27-2010, 07:57 PM

I would have to agree with everyone. I feel that to have an effective cardio regime you must have all aspects. I will do max capasity runs where I run a set distance as hard as I can. High intensity interval sprints but over a long distance. As well a Slow long distance runs. What I mean about sprints over a long distance is multiple sprints with little to no rest building up to a certain distance. For instance I will do quarter mile sprints at 1:10- 1:30 pace with one minute rest in between each interval. Usually I will add half mile sprints in as well with a combined distance of 3 to 4 miles. This may be excessive to certain people who are trying to keep as much muscle mass as possible but I train for a different purpose then just to build muscle. If you take someting like this
(on top of your lifting plan of course)
MON- max capasity run
Tues- Interval training
Wed- Max capasity
Thurs- Rest
Fri- Long Slow Distance Run
Sat- interval training
Sun- rest

A program such as this would be very helpful in your search for shredded abs. The distance will vary depending on How much stregnth/mass you are willing to give up. But from my experience not on cycle (havent done one yet) is Even though I do runs up to 9-11 miles on long distance days and like I said before 3- 4 miles on sprints, and 5-7 miles on max capasity I found that I keep a good about of muscle on my frame as well as stay shredded and max out my endurance. Also I'm sure you know this already but something like an ECA stack would help trmendously on top of Cardio. I use Bitter orange/caffine/asprine (I dont mess with Ephedrine) Hope this help a little.

**BIGGZY** · 08-28-2010, 06:47 PM

in my opinion interval training is the best type of cardio you can do to drop bodyfat, 20 mins 2 minute warm up, 1 minute running at about 80% of your full sprint, then 1 minute at a comfortable jog with a 4 minute warm down