How much cardio?

[bigchange]

I have read a lot on here about cardio but have been getting mixed reviews. If my week started on Monday, what days and how much should I be doing to help lose a good amount of weight. I have a clean diet now thanks to you guys but have been struggling with what to do each day and how much.
Here is what I do:

Monday
5am Walk and jog for 35-40 mins
After workout walk for 15-20 minutes

Tuesday
Workout is full cardio 1 hour long

Wed
5am Walk and jog for 35-40 mins
After workout walk for 15-20 minutes

Thurs
Off

Fri
5am Walk and jog for 35-40 mins
After workout walk for 15-20 minutes

Sat
Full cardio workout 1 hour
light jog or nothing

Sunday
Light jog 25 mins or nothing

Thanks for the replies. I just want to get this down and have it in place for the next 10 weeks or so while I change my job. It is good to know what to expect.Thanks
big

[edgarr]

What are your goals? How much weight or BF do you want to drop. Right now my goal is BF drop, I dont care how much weight, strength, etc I lose so I am doing cardio twice a day Mon-Fri like you, am on empty stomach and then post work out and then just am Sat-Sun. Make sure you are in your target heart rate zone.

[dangerous dan]

when you say walk and jog, go into more detail...2min walk 5min jog?

[bass]

I found the best and the fastest way to lose fat the healthy way is to do two cardio sessions a day, 40 minute HIIT in the morning on an empty stomach, and 1 hour low intensity in the evening. i am using an HIIT routine that is working great for me, if you like I can post it for you…

[Failure]

I found the best and the fastest way to lose fat the healthy way is to do two cardio sessions a day, 40 minute HIIT in the morning on an empty stomach, and 1 hour low intensity in the evening. i am using an HIIT routine that is working great for me, if you like I can post it for you…

Since I can't figure out how to send PM's, Could you describe your HIIT routine a bit please?

[LionsGate]

Since I can't figure out how to send PM's, Could you describe your HIIT routine a bit please?

30sec sprint 1min rest or
1min sprint 2 min rest
just for example

rest needs to be determined on your heart rate. it should drop down before your next sprint. so adjust your rest times accordingly.

actually theres a ton of info if u google. lota good research and tips/routines out there for it.

[bigchange]

I recently just wanted to lose weight and I was guessing that in the time that I workout and lose weight that my BF would drop to an acceptable level outside of the high teens or low twenties. I currently run the fast pace sprint for a minute then walk for a few minutes (3 or 4) and then jog for about a miles time (8-10 minutes) and repeat. This usually gets me to around a half an hour and then I walk at 4.3 mph at incline 2 for around 10 minutes. No problems with me losing weight right now (I am down 14 pounds) but I just like to see what is out there and what is the best workout possible for optimum results. I tend to get a little crazy with things because the athlete and competition in me starts to come out. Thanks for the replies and yes please post the running routine that you use.
Thanks
big

[LionsGate]

I recently just wanted to lose weight and I was guessing that in the time that I workout and lose weight that my BF would drop to an acceptable level outside of the high teens or low twenties. I currently run the fast pace sprint for a minute then walk for a few minutes (3 or 4) and then jog for about a miles time (8-10 minutes) and repeat. This usually gets me to around a half an hour and then I walk at 4.3 mph at incline 2 for around 10 minutes. No problems with me losing weight right now (I am down 14 pounds) but I just like to see what is out there and what is the best workout possible for optimum results. I tend to get a little crazy with things because the athlete and competition in me starts to come out. Thanks for the replies and yes please post the running routine that you use.
Thanks
big

Consistency is the best workout


LIT 45-1hr every morn with LIT 30-40min after weights day in and day out


you can alternate am LIT cardio with some jogging or HIIT to spice things up. HIIT needs to be done in moderation. 2-4 times a week. if done right, its taxing and needs adequate rest like any other anaerobic exercise.

[tballz]

Bass, I'd like to see your HIIT routine.

[edgarr]

Consistency is the best workout


LIT 45-1hr every morn with LIT 30-40min after weights day in and day out


you can alternate am LIT cardio with some jogging or HIIT to spice things up. HIIT needs to be done in moderation. 2-4 times a week. if done right, its taxing and needs adequate rest like any other anaerobic exercise.

I'm no expert but 30-40 mins after weights seems long. I do 20-25??

[bass]

its really simple, but the key thing is what bigchange said, since we all have different genes we need to find what works best, so for me this is the fastest I’ve lost fat,

HIIT,
5 minutes warm-up at 3mph
2 minute run/jog for some! at 6 mph
3 minutes walk at 3mp
1 minute run at 6.5mph
3 minute walk at 3mph
then repeat by increasing the mph by increments of .5

at my age I can only get up to 8mph which is my peak at this point, then do 4 minute walk at 3mph.

then run 1 minute at 7mph, 4 minutes walk
finally 1 minute run at 6mph then walk the rest of my time at 3mph. 40 minutes total.

BTW, my treadmill is elevated at 4 degrees through out the routine.

again this what works for me because it take few runs to get my joints all lubricated, but if you are young and can run fast, then the best way is to run as fast as you can for one minute then walk for 4-5 minutes or until your heart beat is low enough for the next run…

[bigchange]

Thanks Bass

I think that I am somewhat close to what you run. I am lucky and have hit the higher speeds for a minute (9 and 10) but I bet I would have to back off a bit on the higher angle levels. I am going to try your way and see how I like it though.

[bass]

i also do 1 hour LI cardio in the evening, you will see amazing results within a week, just make sure your diet is in check which i am sure it is.

BTW, i tried 10 once and i thought my legs ere going to come off...too old for that shit...

[eatrainrest]

cardio should be done PWO.. or immediately after waking up

[bass]

cardio should be done PWO.. or immediately after waking up

i agree, if you are lifting then 30 LI immediately after workout is good, but if you are not lifting, a cardio session in the evening is good also.

[Turkey]

assuming you have eaten a carb-rich meal prior to your workout, i would recommend about 20-25 minutes HIIT after lifting as opposed to slow-go cardio

slow-go is more catabolic (and in general) in this state, while HIIT maintains a more anaerobic approach; the thinking behind depleting glycogen stores in the first 20 minutes of slow-go, then your body turning to fat as its primary energy source is a bit oversimplified, as glycogen stores are not depleted as completely as you may believe

remember, the afterburn of HIIT is what's so great about it, as it keeps the fat burn going for several hours

the slow-go stuff is better for the second/later cardio session of the day, yet i really don't see the need for a 2nd cardio session unless you are training for comp. -- diet should make all the difference at this point

if you're not lifting, you can do the slow-go stuff in the fasted am state, but keep it to 40-45 minutes

[MayTryIt]

I guess when you say LI, you guys mean light? Thanks

[edgarr]

I have not tried HIIT cardio after a workout. My workouts are short and I only hit one body part per day and lift to almost failur so I am not sure I could do HIIT after that.

When doing HIIT how high do you get your heart rate during the run part and how low do you want it to get before starting back up. Is this something your monitor closely or do you go by feel?

[OH REALLY]

pm me the hiit routin

[bass]

I guess when you say LI, you guys mean light? Thanks

low intensity...

[Twist]

assuming you have eaten a carb-rich meal prior to your workout, i would recommend about 20-25 minutes HIIT after lifting as opposed to slow-go cardio
most people train for about an hour, so you are suggesting 90 minutes of high intensity training... I disagree with this advice

slow-go is more catabolic (and in general) in this state, while HIIT maintains a more anaerobic anaerobic cardio burns LESS fat approach; the thinking behind depleting glycogen stores in the first 20 minutes of slow-go, then your body turning to fat as its primary energy source is a bit oversimplified, as glycogen stores are not depleted as completely as you may believe
I do not think I am understanding you correctly. Your glycogen stores would already be depleted (pwo or am), therefore you want to burn fat as much as possible. If you go to anaerobic you will burn a ratio of less fat to other glycogen stores.

remember, the afterburn of HIIT is what's so great about it, as it keeps the fat burn going for several hours

the slow-go stuff is better for the second/later cardio session of the day, yet i really don't see the need for a 2nd cardio session unless you are training for comp or you want to burn more fat. -- diet should make all the difference at this pointI agree!


if you're not lifting, you can do the slow-go stuff in the fasted am state, but keep it to 40-45 minutes I also agree here

bold above

[Turkey]

bold above

most people train for about an hour, so you are suggesting 90 minutes of high intensity training... I disagree with this advice

an hour of weights, IMO, means about 15 minutes too long; avoiding all those back-end isolation exercises and extra sets of situps is generally unnecessary

anaerobic cardio burns LESS fat

at the time of exercise; post-exercise is when the HIIT stuff does its magic

I do not think I am understanding you correctly. Your glycogen stores would already be depleted (pwo or am), therefore you want to burn fat as much as possible. If you go to anaerobic you will burn a ratio of less fat to other glycogen stores.

your glycogen stores are not depleted really at any point, except if you are on a ketogenic diet, or you're in an endurance-type competiton or training; a hour of weight-lifting and a walk on a treadmill is not completely exhausting your glycgoen stores; in the case of fasted am cardio, the ratio of fat to glycogen usage/burn favors fat (after the proverbial 20 minutes, which is arbitrary IMO, but that's a topic for another thred), but not exponentially more; your body is using a mix of the two, and unless under specific circumstances, will not fully deplete one and rely on the other

when slow-go cardio ends, the afterburn from it pales in comparison to HIIT; yet, the amount of cals burned during exercise is much more b/c you're doing it for double the time

[Twist]

most people train for about an hour, so you are suggesting 90 minutes of high intensity training... I disagree with this advice

an hour of weights, IMO, means about 15 minutes too long; avoiding all those back-end isolation exercises and extra sets of situps is generally unnecessary

****even 15 minutes less is too much High intensity IMO.
anaerobic cardio burns LESS fat

at the time of exercise; post-exercise is when the HIIT stuff does its magic
****depends on how long you have been training, generally people train for an hour, this is why it is too long.

I do not think I am understanding you correctly. Your glycogen stores would already be depleted (pwo or am), therefore you want to burn fat as much as possible. If you go to anaerobic you will burn a ratio of less fat to other glycogen stores.

your glycogen stores are not depleted really at any point, except if you are on a ketogenic diet, or you're in an endurance-type competiton or training; a hour of weight-lifting and a walk on a treadmill is not completely exhausting your glycgoen stores; in the case of fasted am cardio, the ratio of fat to glycogen usage/burn favors fat (after the proverbial 20 minutes, which is arbitrary IMO, but that's a topic for another thred), but not exponentially more; your body is using a mix of the two, and unless under specific circumstances, will not fully deplete one and rely on the other
****uses more fat, however once you get into high intensity, it no longer favors fat AS MUCH. It favors fat more at a low intensity (upwards 60's) as long as the higher intensity intervals are not neglected completely

when slow-go cardio ends, the afterburn from it pales in comparison to HIIT; yet, the amount of cals burned during exercise is much more b/c you're doing it for double the time

****and the fatther stores ratio is higher, I agree completely

[enigma10]

OK so im trying to build muscle but loose fat, cardio does help I've been told do you guys recommend in the AM on a Empty stomach ? and do this every day ?

[bass]

OK so im trying to build muscle but loose fat, cardio does help I've been told do you guys recommend in the AM on a Empty stomach ? and do this every day ?

yes AM on an empty stomach, you can also do an evening session after workout or without workout...

[Twist]

why is this in the diet section?