How to drop bf%

[Friend]

I recently checked my bf% after 6 weeks off from cardio and upper body training. I'm currently at 18% and am disgusted with myself. Just wanted to see what you guys think i should do as far as cardio to get back down to 12-15%. I have just started up walking around the neighbourhood x3 a week for 30 mins. Do i need to bump up the intensity or length, what do you guys think?

[Reed]

I'm thinking diet with be the primary factor in your goal

Cardio is a fat burning tool but the best time IMO is to do empty stomach cardio low intensity in the burning w/ keeping your heart rate at 115-125bpm. More intensity will not equal more fat loss nope since you have been fasting through the night if you go to fast your body will convert muscle into glycogen instead of taping into the fat stores at low intensity.

Also do cardio after your weight training the same way. Why only upper body training?

[Friend]

Why only upper body training?

Broken finger, so i have only been doing legs x2 a week for the past few weeks (no upper body) not because i'm soft, doctors orders! While i've been off work i have been to see a sports nutrionist to help me out with a diet which i am starting tommorrow. I have been a bit slack with eating right while i haven't been lifting.

I will start doing cardio on an empty stomach in the mornings from now on, just a brisk walk. 30mins enough? 5 days a week?

[t-gunz]

i reckon your soft haha

i've been doing cardio for nearly 3 weeks and have dropped 2% BF woo go me.

been doing fast walking for 45 mins

cycling for just under 60 mins around 25kmph

and sprints as well.

mixing it up and aiming for 5 or more days a week.

also still getting lean muscle.

must be doing something right

BUT i have a small shake like half a scoop before i go as i have read a few articles stating abut muscle loss.

when i come back from cardio without anything in my body i'm not how to explain it but i don't fill muscular if you get me

but when i have a small shake i feel good

could be a mind thing though!


i would suggest make the duration of you walking longer. 45 mins

[Friend]

i reckon your soft haha

i've been doing cardio for nearly 3 weeks and have dropped 2% BF woo go me.

been doing fast walking for 45 mins

cycling for just under 60 mins around 25kmph

and sprints as well.

mixing it up and aiming for 5 or more days a week.

also still getting lean muscle.

must be doing something right

BUT i have a small shake like half a scoop before i go as i have read a few articles stating abut muscle loss.

when i come back from cardio without anything in my body i'm not how to explain it but i don't fill muscular if you get me

but when i have a small shake i feel good

could be a mind thing though!


i would suggest make the duration of you walking longer. 45 mins

LOL thanks mate, you always come through for me.

2% nice work. Sounds like you're going pretty hard at it. I like the idea of a small shake (prob with water) before i do cardio, otherwise on an empty stomach. Like i told Reed, definately gonna bump it up to 5 days a week. Starting tommorrow morning!

[Reed]

Definitely would NOT recommend having whey before morning cardio

Get yourself a BCAA drink if you fear of muscle loss. Also take a thermogenic like ECA before your cardio

Here we talked about his in another thread

What C-Bino and I said: http://forums.steroid.com/showpost.p...8&postcount=46

[Friend]

Very helpful. So a black cup of coffee before morning cardio would be all i need?

[spywizard]

I'm thinking diet with be the primary factor in your goal

Cardio is a fat burning tool but the best time IMO is to do empty stomach cardio low intensity in the burning w/ keeping your heart rate at 115-125bpm. More intensity will not equal more fat loss nope since you have been fasting through the night if you go to fast your body will convert muscle into glycogen instead of taping into the fat stores at low intensity.

Also do cardio after your weight training the same way. Why only upper body training?

yep yep... we have a winner.. works for everyone bot just bodybuilders..

[Reed]

God I notice my post suck cause I can't think without carbs

Look at my non sense.

"

Cardio is a fat burning tool but the best time IMO is to do empty stomach cardio low intensity in the burning w/ keeping your heart rate at 115-125bpm.

Does anyone elses thoughts get jumbled. Gosh two more weeks and I shall return to normal

[DOM6]

so 30 min low intese in the am and 30min in pm is a good amount or time 6x a week?

[Reed]

Well depends on a lot of factors, especially ones diet and current workout routine. I wouldn't go overboard with cardio as once you hit a wall like most, what will you fall back on?

Start slow and work your way up. If your diet is dialed in to cut you should see progress and as you go along and wanna get lower with your body fat increase the amount of cardio and the time.

I wouldn't do PWO cardio after legs or back but thats just me, maybe later on.

Like I said start slow, make sure your diet is dialed in and as you go along you can increase the cardio and/or play around with the diet

[t-gunz]

thanks for the input reed. what do you class aslow intensity. as in types of excises? walking fast?

can i just take a scoop of amino acids before i train? or am i in the wrong track ?

looking good reed btw i take it the comp is soon?

[Friend]

Does anyone elses thoughts get jumbled.

Every day of my life, it's a constant struggle.

[Reed]

thanks for the input reed. what do you class aslow intensity. as in types of excises? walking fast?

can i just take a scoop of amino acids before i train? or am i in the wrong track ?

looking good reed btw i take it the comp is soon?

For me its a brisk walk in order to get my heart rate up to 115-125bpm, this is why it is important to buy yourself a heart rate monitor in order to KNOW that you are in the range AND mostly importantly you are keeping it there so you can either increase the speed of your walk or lower it.

Look at a cardio machine, usually they have heart rate ranges w/ fat burning on the low in and working your cardiovascular at the higher end.

If you are talking about weight training, I would recommend to have a whole meal before your workout, I personally like having red meat (95% lean) prior to a workout w/ a sweet potato and some greens (asparagus usually), this is me though. Then during such you could incorporate BCAAs in w/ a scoop of gatorade. But for empty stomach morning cardio, BCAAs in water w/ a thermogenic like a ECA stack.

Yes first comp is this Saturday then one more the following week....

[t-gunz]

thanks reed.

best of luck in the comp. remember to post pics too!!!