Cardio question?

**gcguiness** · 11-28-2009, 10:54 AM

To the vets out there, how much and how many days of week is cardio needed? Age 42, BF 23%, weight 190lbs, need to get rid of the BF. Im starting to look at the diet, I know this is where to issue is, but what should I be doing to burn off the tire cardio wise...? Thanks

***FireGuy*** · 11-28-2009, 11:58 AM

I do an hour a day (two 30 minute sessions) 6 days a week and 1 session on Sunday for maintenance and more when I go into contest mode. I am also a bit older than you but not by much.

**LionsGate** · 11-28-2009, 12:41 PM

Originally Posted by gcguiness

To the vets out there, how much and how many days of week is cardio needed? Age 42, BF 23%, weight 190lbs, need to get rid of the BF. Im starting to look at the diet, I know this is where to issue is, but what should I be doing to burn off the tire cardio wise...? Thanks

why are u asking just the vets to a very basic question?

im not a vet, but heres an answer, asssuming your going for fatloss.

do empty stomach cardio first thing upon waking(aka a.m. cardio). 65-70% at target heart rate. (220-age x .70=hr) for 45-1hr. 5-7 days a week. even none lifting days.

and/or post weight training for 20-40min target heart rate.

eat only pro/fat meals after each cardio session.

if your in good enough shape look into HIIT as well. 1-3xs a week to help mix things up and keep it interesting. only if your in decent overall shape tho. this is very taxing, but effective.

if your out of shape ramp all cardio sessions. 1-2 weeks 15-20min a.m.

weeks 3-4 30-40min etc and work your way up to 45-60min ed. the more cardio u do, the more youll have to work at getting your heart rate up <----most important part

look at it like this....besides burning fat for energy at a low intensity cardio also burns cals. ex: 45min cardio a.m. =250-350 cals burned.(i use these numbers loosely) 350x7 =2450 cals(lb of fat is 3500cals). and thats not counting the extra cardio after lifting.

so if your diet keeps u on a neg cal balance plus am/pwo cardio, lifting and daily activities, you should be losing fat each week.

good luck

***FireGuy*** · 11-28-2009, 12:53 PM

Originally Posted by TheUglyOne

why are u asking just the vets to a very basic question?

im not a vet, but heres an answer, asssuming your going for fatloss.

do empty stomach cardio first thing upon waking(aka a.m. cardio). 65-70% at target heart rate. (220-age x .70=hr) for 45-1hr. 5-7 days a week. even none lifting days.

and/or post weight training for 20-40min target heart rate.

eat only pro/fat meals after each cardio session.

if your in good enough shape look into HIIT as well. 1-3xs a week to help mix things up and keep it interesting. only if your in decent overall shape tho. this is very taxing, but effective.

if your out of shape ramp all cardio sessions. 1-2 weeks 15-20min a.m.

weeks 3-4 30-40min etc and work your way up to 45-60min ed. the more cardio u do, the more youll have to work at getting your heart rate up <----most important part

look at it like this....besides burning fat for energy at a low intensity cardio also burns cals. ex: 45min cardio a.m. =250-350 cals burned.(i use these numbers loosely) 350x7 =2450 cals(lb of fat is 3500cals). and thats not counting the extra cardio after lifting.

so if your diet keeps u on a neg cal balance plus am/pwo cardio, lifting and daily activities, you should be losing fat each week.

good luck

Good post, good info. Although I dont think it's necessary to skip carbs after cardio. I understand the concept but I dont think it is a requirement. I take carbs in every meal even when contest dieting.

**LionsGate** · 11-28-2009, 04:52 PM

Originally Posted by FireGuy1

Good post, good info. Although I dont think it's necessary to skip carbs after cardio. I understand the concept but I dont think it is a requirement. I take carbs in every meal even when contest dieting.

thanks for putting emphasis that FG. looking at it, it was a direct blanket comment. goals/stats/diet/exp have to be factored in. i assumed pro/fat was the better option for dropping bf for us mortals

in my case after two months of 1st meal being pro/carb taken 45min after am cardio i have been convinced to try pro/fat directly after instead, and saving complex carbs till my second meal. tho its still early(4 weeks) to gauge any huge diff with the fatloss. regardless im still dropping bf every week whether pro/carb or pro/fat atm. mentally i like pro/fat(egg yolks and efa's) because i like to eat right when i get back from am cardio to get my TEF(sp?) started.

to the op, as you can see. cardio is the easy part. diet is the tricky stuff. what you may hear often will be "find out what works for you" and STICK with it is most important.

**chicmagnet** · 11-28-2009, 06:53 PM

Good info...this thread could almost be a sticky.

**gcguiness** · 11-28-2009, 07:53 PM

No disrespect about the vet thing, I just ment anyone who has been doing it for a while and knows how to drop the pounds. I've always struggled abit with loosing bf, I just want to learn from the forum. I have been running for 3 miles or so on my off lift days. I have not seen much in the loss of bf. Thanks to everyone for their thoughts..

**bass** · 11-28-2009, 09:07 PM

i am almost 50 and lost 35+ pounds inside 6 months, doing pretty much what TheUgluOne said...

**gcguiness** · 11-29-2009, 10:22 AM

good points of view, I appreciate the comments..

**ScotchGuard** · 11-29-2009, 01:07 PM

According to the American College of Sports Medicine,

"To promote and maintain health, all healthy adults aged 18 to 65 years need moderate-intensity aerobic
(endurance) physical activity for a minimum of 30 minutes on five days each week or vigorous-intensity
aerobic physical activity for a minimum of 20 minutes on three days each week.
Do moderately intense cardio 30 minutes a day, 5 days a week.
Or, do vigorously intense cardio 20 minutes a day, 3 days a week.
Do 8-10 strength training exercises, 8-12 repetitions of
each exercise twice a week"

This is for minimal to moderate fitness. For BB and athletes it would require more. Goes right along what was posted above.

**gcguiness** · 11-29-2009, 01:25 PM

Thanks for the info. Great forum..

**gcguiness** · 12-01-2009, 10:50 AM

Im ramping up the cardio, thanks for the advise, I was clearly not doing enough..

**kuad** · 01-31-2010, 11:46 AM

very interesting....

**gcguiness** · 02-13-2010, 04:08 PM

still improving in the cardio-plugging away..

**lovbyts** · 02-24-2010, 04:23 AM

Keep at it. I know I dont do NEARLY enough cardio. Even though Im bulking right now I need to step up the cardio. I did a LOT more than normal a couple months ago for cutting (pre vacation) and was pleasantly surprised how quickly I became more vascular. It was still NOTHING compared to what is being suggested. I hope to get to that point again soon. Work up to it slowly so you dont burn out. I know my treadmill stamina is no where near what it use to be. LOL

**DEVLDOG** · 03-04-2010, 09:08 AM

Originally Posted by LionsGate

why are u asking just the vets to a very basic question?

im not a vet, but heres an answer, asssuming your going for fatloss.

do empty stomach cardio first thing upon waking(aka a.m. cardio). 65-70% at target heart rate. (220-age x .70=hr) for 45-1hr. 5-7 days a week. even none lifting days.

and/or post weight training for 20-40min target heart rate.

eat only pro/fat meals after each cardio session.

if your in good enough shape look into HIIT as well. 1-3xs a week to help mix things up and keep it interesting. only if your in decent overall shape tho. this is very taxing, but effective.

if your out of shape ramp all cardio sessions. 1-2 weeks 15-20min a.m.

weeks 3-4 30-40min etc and work your way up to 45-60min ed. the more cardio u do, the more youll have to work at getting your heart rate up <----most important part

look at it like this....besides burning fat for energy at a low intensity cardio also burns cals. ex: 45min cardio a.m. =250-350 cals burned.(i use these numbers loosely) 350x7 =2450 cals(lb of fat is 3500cals). and thats not counting the extra cardio after lifting.

so if your diet keeps u on a neg cal balance plus am/pwo cardio, lifting and daily activities, you should be losing fat each week.

good luck

agree 110%

I personally wouldnt have carbs til the 3rd meal ,fat/pro, fat/pro...keep using fat for fuel as long as you can after your morning cardio. but like said,everyone is different,its about knowing your body.I blow up if i dont watch my carbs