The age old debate on Cardio continues....i need some opinions here guys

[cache49]

For the purpose of this post lets just assume that my diet is spot on and im eating my 6-7meals a day, 5-600cal a day under maintenance and im all good in that department.
Here is my simple questions becasue i seem to read as many different opinions as there are people to give them.
In your guys and gals opinions should cardio be performed at lower intensities (120bpm or so, 65-70%max HR for longer intervals 60mins or so) OR Higher intensities (80-85% max hr for shorter periods of time)
My goal is simple, to shed the maximum amount of BF in the next 12 weeks while preserving muscle.
Im eating approx 2200cal a day, 250 pro, under 150gr carbs (70grams of that PWO) and 50-60gr good fats.
Im 5 foot 6, 180lbs and my last BMI was 12%BF.....my goal is single digits my Aug 1st....thank you all

[jtuner77]

Ok this is what I have found to work the best. start out at about 135-138bpm and then once you see the weight loss stop or you can tell it has become easy raise the HR threshold up 3-5bpm and so on till you reach between 85-90% of your max hr, I do this for 30-60 minutes dependent on the day, if it's a cardio only day I do 1hr, if I do weights I warm up with 15 minutes at 152 then do my weights then go back to cardio for 30-45 minutes at 152(this is my max threshold), once you have mastered that I would then move over to HIIT, when I say mastered I mean you can complete this with ease so you no longer do this cardio exercise. I do 20 minutes of HIIT like so:

start with 90 seconds at like 115, then 45 seconds of 150+ then kick back to 180 seconds at 115 and back and forth bettwen 150+(45 seconds) and 115 BPM(180 seconds) till you run out of your 20 minute window.

This has worked for me well and not effected my muscle mass even at the higher HR for extended periods of time.

[cache49]

Thank you, thats great info.....i have been reading up on interval training but until i reach my basic goals im going to stick to the basics. Diet and Cardio....lol. I just have a hard time believing that such low intensity cardio (120bpm) can be as effective as other methods. I barely break a sweat.....and as the old saying goes, you get out what you put in,......i feel lazy briskly walking at an incline for an hour. Cheers mate.

[jtuner77]

I feel somewhat the same about HIIT but I do notice my HR is much higher and stays higher for a longer time after I am done then when I do steady state cardio.

[cache49]

Realy.....hmmm. That interesting food for thought. I will deff give it a try when the time comes....

[SlimmerMe]

How about both. Right now I am doing "fasted" low intensity cardio and then the second cardio is high intensity. And I know it is working.

[jtuner77]

Good point Slimmer. I should have mentioned that. I know some people like fasted low intensity and then either HIIT or hi intensity steady state at a later time in the day.

[cache49]

Thats an excellent point. And by `fasted i assume you mean on an empty stomach. Thank you for mentioning that. I failed to mention one thing. I do my cardio at low intensity 70-75% for an hour each morning on an empty stomach then 30 minutes at 85% after every workout. I was just a little worries that maybe i could fine tune my morning sessions....honestly i am leaning out but i just feel lazy at such a low intensity. Like i said....i can briskly walk at a 3% incline and achieve my 70% max...just doesnt feel right thats all.....lol

[kelevra]

Sorry, I didn’t read the hole post, but like an idiot ill give my 2 cents any way. For keeping muscle and reducing fat I think it is best done with diet and very little cardio for heart health only. This of course may not be possible for all and those who are seeking athleticism certainly will have to do some cardio.

[FireGuy]

My experience has been you can maintain your current bodyfat levels (even if very low) with diet alone and very minimal cardio BUT......to get leaner cardio is a must.

[SlimmerMe]

I hear ya on the low intensity not feeling like you are working hard enough; and believe me there are many mornings I have that same thought and feel I need to ramp it up. However that being said, if something is working? Then go with it. That is my philosophy.

Consistency is key.

[cache49]

My experience has been you can maintain your current bodyfat levels (even if very low) with diet alone and very minimal cardio BUT......to get leaner cardio is a must.

Couldnt agree more...BUT i am at 12 percent BF right now and id like to see 8-9 within 12 weeks. Aggressive yes......doable, we will see....haha

[cache49]

I hear ya on the low intensity not feeling like you are working hard enough; and believe me there are many mornings I have that same thought and feel I need to ramp it up. However that being said, if something is working? Then go with it. That is my philosophy.

Consistency is key.

My thoughts exactly....but i just needed all this great feedback to put my mind at ease. haha

[FireGuy]

Doable in 12 weeks??? You can make that progress in 6-8 weeks no problem if you wanted to.

[baseline_9]

My experience has been you can maintain your current bodyfat levels (even if very low) with diet alone and very minimal cardio BUT......to get leaner cardio is a must.

I just hope this is true for me....

My diet is clean and I am doing cardio....

Hopefully I dont gain too much BF as I grow...

[bass]

Sorry, I didn’t read the hole post, but like an idiot ill give my 2 cents any way. For keeping muscle and reducing fat I think it is best done with diet and very little cardio for heart health only. This of course may not be possible for all and those who are seeking athleticism certainly will have to do some cardio.

i agree! also like to mention HIIT should be done once every 3 days, or every other day depending on your weight lifting schedule! i find with low intensity cardio i lose muscle as well, but with HIIT i lose fat only! and learned this from Jay Cutler and its working for me.

[cache49]

Thanx all for the info. We shall see what the next few months will bring. It will all come dwn to sticking to my diet.....always been my challenge, hence my current BF. lol. I do loves me some junk food.....but hey, how bad do you want it right. Thanx again all, great feedback. Cheers.