cardio for ab fat?

[bsoul32]

how long and how often should i be on the eliptical? i was born with the skinny genetics and always faught to gain weight. My goal right now is to see my abs because i can see the outsides but its fatty inbetween. if that even makes sense. i got 12% bf 6'1'' 190. im doing 20 mins cardio before my lifts. is this what i need to do?

[TTexas]

I didnt start seeing results until I stayed on atleast 30mins... I aim for 45 and go up to a hour when I can.
6 days/wk

[bsoul32]

what about the intensity? and at what point do you start burning muscle?

[eatrainrest]

what about the intensity? and at what point do you start burning muscle?

ok so, 70% of your HR is the border line.. above that will be anaerobic hence muscle and fat as your energy sources and below that (aerobic), aka low intensity cardiovascular exercise will use fat as its primary energy source. with that being said, you shoudl do 20-30 minites of low intensity AFTER resistance training when muscle glycogen has been depleted out of the muscles and fat. check out my thread "some physiology that yous hould know" in the diet forum to expand your knowledge on bodily processes

[Jfew44]

ok so, 70% of your HR is the border line.. above that will be anaerobic hence muscle and fat as your energy sources and below that (aerobic), aka low intensity cardiovascular exercise will use fat as its primary energy source. with that being said, you shoudl do 20-30 minites of low intensity AFTER resistance training when muscle glycogen has been depleted out of the muscles and fat. check out my thread "some physiology that yous hould know" in the diet forum to expand your knowledge on bodily processes

There it is

[bsoul32]

how do you know if your under 70%

[makod]

check your heart rate

[eatrainrest]

the formula known as karoven forumula. 220-age. and multiply that number by whatever percent you want to train at Those are your HR nmbers

[bsoul32]

thanks guys

[(1*)]

diet's just as important as well.. make sure your in check otherwise you could be a hamster in a wheel.

[eatrainrest]

yea post in diet forum, can never hurt

[bsoul32]

ok, so im 25. so if i train at 70% on the elipticle i have to keep my heart rate below 136. when i do this i feel like im not doing anything at all. i have to go real damn slow and it seems like i even have to stop. is that normal?

[Godson]

do cardio after you lift

do at least 20-25 minutes, but you have to have your heart rate at 60% for a majority of these minutes.

i did 45 mins when i was cutting

[eatrainrest]

ok, so im 25. so if i train at 70% on the elipticle i have to keep my heart rate below 136. when i do this i feel like im not doing anything at all. i have to go real damn slow and it seems like i even have to stop. is that normal?

it is low intensity, so yes you wil feel it going slow. after a workout your HR will be accelerated already and steping on an elipitcal youll have to go ultra slow. do incline walking on the treadmill and switch it up. also every 2 weeks or so you will have to jack up intensity because your body willa dapt.

[bsoul32]

makes sense. thanks alot

[mho]

what about the intensity? and at what point do you start burning muscle?

If you are burning fat, you'll lose muscle. You're either in a catabolic state, or an anabolic state, you can't be in both at once.

With a proper diet you can lose fat while minimizing muscle loss.

[eatrainrest]

If you are burning fat, you'll lose muscle. You're either in a catabolic state, or an anabolic state, you can't be in both at once.

With a proper diet you can lose fat while minimizing muscle loss.

your making it seem like its 50% fat 50% muscle which it is not...
DEPENDING on the intensity, it will use muscle or fat as a primary energy source
low intensity will use fat as a primary and losing muscle has all to do with your diet anyway. im doing low intensity fat bruning cardio and ive lost fat and gained muscle

[mho]

your making it seem like its 50% fat 50% muscle which it is not...
DEPENDING on the intensity, it will use muscle or fat as a primary energy source
low intensity will use fat as a primary and losing muscle has all to do with your diet anyway. im doing low intensity fat bruning cardio and ive lost fat and gained muscle

I understand this, sorry for the confusion. I am in the same boat as you. Gaining muscle, losing fat

[eatrainrest]

I understand this, sorry for the confusion. I am in the same boat as you. Gaining muscle, losing fat

all good brotha keep it up!