tacking on 20 min. of cardio at end of workout

[yeahbuddy289]

I lift 4x a week would riding the bike for 20 minutes after each workout make a difference as far as recomping my body? I'm trying to get my body fat down a little but still hold onto my size. I have made diet adjustments as well.

[-KJ-]

I lift 4x a week would riding the bike for 20 minutes after each workout make a difference as far as recomping my body? I'm trying to get my body fat down a little but still hold onto my size. I have made diet adjustments as well.

Your diet and intake of cals, quality of food etc will have a huge part to play.
I'd suggest posting up your diet in the nutrition forum and post your workout up here.

To ans your Q, If 20mins of cardio is what you want to do, I'd recommend HIT/Intervals on every day except leg day.

[Schmicc]

Try cranking up the intensity of ur work out. More reps and shorter rest breaks.

[DeniZen]

I ride my road bike flat and fast for 1 hour, 3x per week. Burns around 700 cals. So my advice is get the heart rate to the proper rate to burn fat and not muscle, for one hour....no breaks. Boring as hell that's why i bought a road bike for outdoors!

[Black]

I lift 4x a week would riding the bike for 20 minutes after each workout make a difference as far as recomping my body? I'm trying to get my body fat down a little but still hold onto my size. I have made diet adjustments as well.

I always find making one change at a time the best. For instance, if you want to try and loose a little bit of fat while maintaining as much muscle as possible, keep cals the same and incorporate cardio like you mentioned. If after a couple weeks, nothing has changed, then make small changes to you diet OR increase cardio a little more.

Small steps. I've seen (and did myself long ago) people who are trying to gain size get a little heavy in the midsection after awhile. They then go full steam the other direction by doing more cardio AND dropping calories. They lose fat, but also size.

[Sebastia]

Your diet and intake of cals, quality of food etc will have a huge part to play.
I'd suggest posting up your diet in the nutrition forum and post your workout up here.

To ans your Q, If 20mins of cardio is what you want to do, I'd recommend HIT/Intervals on every day except leg day.

Definitely. HIIT is the only kind of cardio you want to do if you want to keep your muscle!

[Schmicc]

I am under the understanding that the best way to burn fat not muscle is prolonged medium pace cardio. For example walking 6ks in 60 minutes try to keep ur heart rate at 60-70% of its max. And at this pace it takes 20mins for u to actually start burning fat. This is what I have been told by a bodybuilder I know that has won a few comps.