Fat burning

[18delta]

Hats the best quickest way to burn fat and pounds ?
My diet is in check just wondering about workouts an cardio

[gbrice75]

In my experience - cardio intensive workouts do it. Higher rep (think 12-20 depending on exercise), short rest periods. Big movements that work the entire body are great - burpees, deadlifts, squat, snatches, cleans, etc. You should have an elevated heart rate and heavy breathing with little time for recovery.

[18delta]

And then of course add in a good 15-20 minute cardio right?

[bowldawg]

Really depends on were your at. If you have alot if fat to lose and you want it fast I would do an hour of fasted cardio 5 times a week. I would also wait as long as could to eat afterwards. 15-20 minutes wont do much if you have alot to lose.

[gbrice75]

And then of course add in a good 15-20 minute cardio right?

I'd do a helluva lot more than that. Ideally, i'd be doing fasted am moderate intensity steady state cardio 5-6 days a week, and a 2nd session in the evening PWO - 15-20 mins of HIIT followed by another 15-20 of moderate steady state. SHRED!!

[jsn23]

Hats the best quickest way to burn fat and pounds ?
My diet is in check just wondering about workouts an cardio

make sure you have a caloric deficit, and train hard

[18delta]

Alright Preciate it ! I'm aiming for atleast 30 minutes to an hour of Cardio a day

[DigitalGorilla]

2 years ago I was tippin scales at 351 - and my bench press was about 120lbs. Sad!!! But now Im 244 and pushing up 285 - and I lost most of that weight doing the Shreadman Tactic. Its something some of the boxers here in NYC use.....basically --- its 1000 Reps. You pick 10 machines, lifts or whatever you do....and you start at VERY LOW WEIGHT. Do 40 reps. Raise the wieght one increment - do 30 reps. Raise again - 20 reps. raise one last time and do 10 reps. And then move on to the next machine....

I did this for 9 months....and went from 351 to 270 with out taking ANYTHING AT ALL> And my body fat went from 34% to 26%. It was the jump I needed to get where I am going Hope this helps anyone

[< <Samson> >]

The lower your Bf% gets the harder it is to lose fat. I have never been bellow 10%, just to get damn near or right at 10% it was fairly tough. Scheduled meals, HIIT Cardio and a very strict diet. Now, I am fat again and doing it all over again. . . . I think this is the last time I will be getting past 13%Bf.

[18delta]

I Preciate all the opinions and tips ! I guess I'm riding around a 24% bf and wanna drop to about a 10-14 so an hour a cardio a day and hiit and I do crossfit as well

[auslifta]

I Preciate all the opinions and tips ! I guess I'm riding around a 24% bf and wanna drop to about a 10-14 so an hour a cardio a day and hiit and I do crossfit as well

There's a fairly big difference between 10% and 14%. From 24% you should be able to get to 18% fairly easily, 18 to 14 a little harder, and quite hard to get to and under 10%. Eat a very clean(steamed fish, boiled chicken, steamed green veggies, oats, water-lots!, boiled sweet potato, fish oil, whey protein, kangaroo meat) calorie deficit diet from the beginning, making sure you eat enough protein, If your goal is to just shred, you should hit your whole body with weight training over the course of every week, and at least 5 cardio sessions a week. Cardio can be done a number of ways, I like to do hour LISS fasted cardio for hour EVERY morning on 10g BCAA's, and 3 boxing sessions in the PM on non weight training days. Boxing sessions consist of 15mins skipping rope, 20mins bag work with 25 burpees every 4mins followed by 10mins focus pad work. Weight training 4 times a week split like this- Mon, Wed, Thurs, Sat. Monday-Back,bi's Wed-Chest,tris Thurs-quads, hams Sat-delts,calves. If you do this for 7 months, you should see your goals.