Need some cardio reassurance!

[go4gold]

Ok, I never liked cardio and never stuck to it like I should. But I need some reassurance that I will more then likely get results from this. I am now trying to stick to cardio and basing it of my HR.

Stats are 30 yrs old, 5'6", about 170lbs. Maybe like 18-20% BF, I guessing High just for good measure, probable and hoping lower. An extensive weight training background. Now goal is to lose about 20 lbs or so, but to mainly lose the waist that I never thought I would have to do (It can sneak up on you, getting older sucks)and achieve a fairly decently defined mid section. Drop BF to 10% or less.

I plan on going on a 12 week diet and maintain a good cardio and weight training excercise in hopes to reach my goal, then change routine and diet for another 12 weeks to make my new body composition my base line. Want to maintain all my strength and muscle. I do cardio In the morning right after I do a pretty short but intense weight training routine. I do this because I work a graveyard shift. I know to try and seperate the two, but very difficult on this shift. I will be taking A small PWO shake after my weights. I do stop eating about 7hrs before my cardio. I will probable add some Clen that I have left over.

Now here is where I need the reassurance. I usually maintain my hr at about 140 bpm, I will on occassion get it up to 170s-180s after a very short run which I do like 5-6 times during the my cardio session, then back to walking at an incline allowing my heart rate drop to 140s. To maintain my HR at 120s(65% of THR, fat burning zone supposely) for 35-45min seems fairly easy. Is this Normal? Should I keep my HR at 120s to better reach my Goal or keep it at 140s? Should I try and mix HIGH Intensity with Low in hopes for best results like I have been doing. Does Cardio Really not have to be that Intense to get great and phenomenal results? Will 120s keep all my muscle and lose plenty of fat? ( I am aware diet will be a big factor as well). And is the PWO shake after the weights ok, or should I avoid this? Remember, want to keep or even build some more muscle, but got to lose he fat.

Sorry for the long Post, Just want to hear opinions about if the route I am going in is a good one. Thanks for any info.

[thenextcutler]

You're gonna lose weight from a calorie deficit... cardio is one thing you do to make sure your calories burned is greater than calories consumed. Having a super awesome cardio training will give you better endurance and speed, but won't yield any better weight loss results than if you were to do an easier cardio routine and lower your calories

[thenextcutler]

Go to the diet section and get your macros in check

[thenextcutler]

to keep muscle keep protein high and drop some carbs/fat to get the calories down

[go4gold]

I am basing My diet off of calorie intake. I am using the cutting diet stickie also. Carbs in morning and with PWO, low fat, and high protein and all from a good source of food. Pretty good with the diet, caloric deficit for sure. I am just curious about the Fat burning zone and muscle retention. All these post say just keep your HR rate at target and you burn plenty of fat, just wondering if this is true and if its really that easy to do? I want calories to be from fat when doing cardio. Want the fat loss, not so much just weight and the number I weigh on the scale, But the moirror diet and look. I am sure as I get in better shape, I will have to increase my intensity to maintain my target rate, Correct? Personally I would like to be a solid 160-165lbs, but need to lose the fat first and shouldn't have that much to gain after to be that weight. Thanks for the input

[thenextcutler]

You shouldn't feel like you aren't makng progress because you aren't dripping sweat and dragging your a$$ through the final few minutes of the run... It should seem easy, if you push yourself too hard you will lose hard earned muscle. Go with a simple cardio plan for a few weeks, assess your results and adjust as needed. It's easier to prolong results than build back lost muscle

[go4gold]

Thanks man, Thats what I wanted to hear. Thats the reassurance. I think I always pushed myself to hard during cardio in hopes that I would get great results, but only to burn myself out ( the dripping sweat, heavy breathing, and feel like dieing cardio) leaving me with a mind-set to dread cardio. I always hated cardio. Doing what I have been doing lately keeping my cardio at an intentsity that keeps my HR up at a decent rate with the occasional short jog to get it up real quick and then back down to target actually feels good and a lot more enjoyable. I'll stick to it, Hope to get some great results in 6 months time. I just wanted to know from others experiences that this does work and work well in yielding great results. I never been a great endurance guy, but I can do this.

[Twist]

diet is key here...

yes cardio works.

[Klimax]

If you have to do weights and cardio together, lift and after that do cardio

[go4gold]

Oh I know diet is key without a doubt and pretty good with that. Feels like diet is wasted if all factors are not included. So need too work on my weak point which is cardio. I always do weights before cardio if I can't seperate the two. I believe weight training is compromised if cardio is done before hand. I like being as strong as possible when it comes to the lifting. The physical exhaustion from the weights adds to the cardio IMO.

[Klimax]

That's what i said. In that case have a meal after cardio and before lifting.

[go4gold]

That's what i said. In that case have a meal after cardio and before lifting.

One more question, Is taking the PWO right after the lifting still ok even though I will be going right into a cardio routine after?

[energizer bunny]

Id take the PWO shake after cardio...not after weights..

[EZ E]

Keep your heart rate up in the 140's, it's cardio!! The whole "fat burning zone" heart rate is way overstated. Try to find a cardio activity that you can enjoy. Personally I can't run in the gym (boring) but I don't mind running outside. Also try to hit up a cycle/spin class since they are a great workout and pretty fun.

Good luck.

[Klimax]

Id take the PWO shake after cardio...not after weights..

Agreed. If you can take some bcaa between weights and cardio.