Cardio & Weight training

[ruwet]

A question or 2 about cardio while still weight training to loose BF but still build Muscle. Apart from a clean diet what is the best way to go about cardio and weight training to maximize fat loss but minimal muscle loss.
So I know Cardio first thing in the morning on empty stomach is highly rated but I start work very early so sturggle to do it.
I have also been told HIIT cardio after weights for around 10-20mins is good.
Cardio before a workout is this a big no no? if you were to do 10mins before weights (roughly 1 hour) then 10mins after?
At work on your Lunch Break would it be ok to go do your cardio then do weights in the afternoon few hours later or would you be better off just doing it straigtht after your weights session? I ask cause there is so many technical reasons as to what works and what doesn't that I don't know
Thanks in advance

[Ammar]

Personally, I do my cardio after my weight training at night. I work early in the morning as well so waking up and doing cardio just does not happen. The key to everything is diet and the way you do the cardio. Watch your HR...You want your heart rate to stay in the fat burning zone that way you have a more efficient session. I believe the formula to calculate your optimum HR is 220-your age times .65. So for example, for me it would be 220 - 25 = 195 * .65 = 127.

Good luck!

[1badcamaro]

in a perfect world it'd be nice to hit cardio in the morning on an empty stomach and then weight train at night but how many ppl have that much time. if you do thats great and if not, hit your cardio following training and skip it on leg day......ammar has the right formula but i use .7 in that calculation. Usually for me its setting the incline at about 9.5 and walking at 3.5 mph on a treadmill

based on your goals, cardio can be anywhere from 30-45min done after training and anywhere from 1-5x a week depending on goals as well. You'll have to assess how your body is reacting to the cardio with weightloss, look in the mirror, etc...then up or cut back from there