Best Cardio Routine

[Alphamale23]

hey guys
im trying to lose some fat while on a test/winny cycle. what is the best way to do cardio? i usually run 20mins after a workout on the elyptical. however i need to up my cardio. i lift m-t-th-f-s. i try to run at least 3 of the 5 workout dates. on my days off is it a good idea to up the cardio to say 30-40 mins first thing in the morning? i read that u will lose muscle if u do this, so what is the best way around this?

 

[NorthStarLabs]

Bro, keep it low intensity for 30-45 mins 65% MHR , the latter time best if you can.
You will not loose muscle doing L.I. cardio only fat, if you go above the 65-68%MHR will will get into muscle burning so keep it lower. Try this 3-4X's a week and adjust from there.

First thing in the AM is best on an empty stomach, your liver is depleate of gly. and your body will use fat for fuel during this time. It also sets up your metebolism for the remainder of the day.

Good luck,,

NSL.

 

[Bob Smith]

Bro, keep it low intensity for 30-45 mins 65% MHR , the latter time best if you can.
You will not loose muscle doing L.I. cardio only fat, if you go above the 65-68%MHR will will get into muscle burning so keep it lower. Try this 3-4X's a week and adjust from there.

First thing in the AM is best on an empty stomach, your liver is depleate of gly. and your body will use fat for fuel during this time. It also sets up your metebolism for the remainder of the day.

Good luck,,

NSL.

This post is so full of misinformation that I dont even know where to begin.

 

[lamb88ert]

lol, what cardio do u recommend bob? Stairclimbers seem to be a fave..

 

[NorthStarLabs]

This post is so full of misinformation that I dont even know where to begin.

Care to explain to me how this is so bro?
I had training with a professional trainer on this a few years back so maybe you can enlighten me on what is the wrong information and I will adjust my routine if thats the case but at 8% BF and going lower its working well here.

Diet is also the main key.

I know LI cardio is the key to burning fat and not muscle. Go higher MHR into Cardio and goodbye to muscle.

Respect,

NSL.

 

[NevZ]

Doesnt winstrol help prevent muscle loss? I was thinking about going on winstrol and doing hour cardio after everywork out on the Cross trainer aka eliptical

 

[KOMT]

LOL@ the gym myths....

 

[gumba]

In the offseason I like to do mine before lifting. I don't do hours though 30 min tops. Alltough I go up and down as far as intensity goes. Sometimes I do the stairmill which kicks my butt, mostly precor ar recumbent bike though. Getting ready to compete I use the before I eat first thing in the morning sparingly maybe 3 times a week. Then I switch to after lifting like Karch says 20 - 30 min. Got me to 5%. Then again could have been the test, anadrol, eq, winny, clen, t3, coffee long nights with my girl..... LOL

 

[Alphamale23]

good answers but im still kinda confused why bob would say that. i thought northstar gave good advice, and after some research it seemed valid.

 

[NorthStarLabs]

Dont disrespect Bob. He knows his shit.

Bro, i'm not disrespecting Bob, if it sounds like that its not my intentions.
I'm simply asking what aspect of my reply was invalid, if my routine is wrong then I wouldn't mind hearing what I can do to fix it or make things easier.
Like I said in my previous post I had worked on this with a professional trainer, it works well for me so I am courious as too what he means about my reply being wrong.

 

[Bob Smith]

Ok, heres my response to some of the comments in this quote. Forgive me if some of them are short, as Im really tired tonight and dont have the energy to go into a long-winded dissertation about the common fallicies regarding cardiovascular exercise.

if you go above the 65-68%MHR will will get into muscle burning

Not necessarily.
And what would be the difference between 68% and 69-70%?

First thing in the AM is best on an empty stomach,

Gym myth with no supporting research.

your liver is depleate of gly.

Unless youre on a low carb diet, I wouldnt call your liver "depleted" after 6-8 hours of not eating.

and your body will use fat for fuel during this time.

It makes no difference where the energy comes from, whether its fat or carbs.

It also sets up your metebolism for the remainder of the day.

This is one of the biggest myths that I wish would die. Cardio does virtually nothing for stoking your metabolism throughout the day. Basically, the effects of cardio cease once you hop off the machine (or within an hour, tops).

 

[NorthStarLabs]

Thanks for your reply bro, i'll put my spin on it from what I was told:

Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
First thing in the AM is best on an empty stomach,
--------------------------------------------------------------------------------

Gym myth with no supporting research.


I was told because of a fasting period overnight your liver uses up all stored reserves in around 20-25mins of LI cario. This is where the 30-45mins come into play if maximum fat loss is really wanted.


Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
if you go above the 65-68%MHR will will get into muscle burning
--------------------------------------------------------------------------------

Not necessarily.
And what would be the difference between 68% and 69-70%?


From what I understand there is a fine line here in terms of when you are going out of LI cardio and into full cardio mode. There may be no difference in 1-2 or even 5% for most people but as a general guideline this is where you want to try and stay.


Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
your liver is depleate of gly.
--------------------------------------------------------------------------------

Unless youre on a low carb diet, I wouldnt call your liver "depleted" after 6-8 hours of not eating.


Agreed, bad choice of wording on my part, I should have stated the 20-25mins as written above, this is why I said 30-45mins.


Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
and your body will use fat for fuel during this time.
--------------------------------------------------------------------------------

It makes no difference where the energy comes from, whether its fat or carbs.



As stated above


Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
It also sets up your metebolism for the remainder of the day.
--------------------------------------------------------------------------------

This is one of the biggest myths that I wish would die. Cardio does virtually nothing for stoking your metabolism throughout the day. Basically, the effects of cardio cease once you hop off the machine (or within an hour, tops).


You might be right there, no supporting evidence for either side of the term but has worked well for me going from around 20% BF to 8% so no argument from me.


Either way it comes down to trying different approches and stick with what works best for you. Everything in my first post is what I was taught to do and I am very happy with the results but will be happier when I hit 6% for the first time in my life.

Respect,

NSL.

 

[Bob Smith]

Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
First thing in the AM is best on an empty stomach,
--------------------------------------------------------------------------

Me: Gym myth with no supporting research.

You: I was told because of a fasting period overnight your liver uses up all stored reserves in around 20-25mins of LI cario. This is where the 30-45mins come into play if maximum fat loss is really wanted.


Me: Your liver holds roughly 400 calories of glycogen, which would take most people an hour or more to burn off by doing cardio.



Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
if you go above the 65-68%MHR will will get into muscle burning
--------------------------------------------------------------------------------

Me: Not necessarily.
And what would be the difference between 68% and 69-70%?

You: From what I understand there is a fine line here in terms of when you are going out of LI cardio and into full cardio mode. There may be no difference in 1-2 or even 5% for most people but as a general guideline this is where you want to try and stay.

Me: Bah, its a load of crap.


Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
your liver is depleate of gly.
--------------------------------------------------------------------------------

Me: Unless youre on a low carb diet, I wouldnt call your liver "depleted" after 6-8 hours of not eating.


You: Agreed, bad choice of wording on my part, I should have stated the 20-25mins as written above, this is why I said 30-45mins.

Me: See my first response.


Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
and your body will use fat for fuel during this time.
--------------------------------------------------------------------------------

Me: It makes no difference where the energy comes from, whether its fat or carbs.

You: As stated above

Me: Overall calorie burn is really the only thing that matters, not whether they come from fat or glycogen, which is part of the reason why the "dont go over 70% MHR" mantra is garbage. Its wrong.



Quote:
--------------------------------------------------------------------------------
Originally Posted by NorthStarLabs
It also sets up your metebolism for the remainder of the day.
--------------------------------------------------------------------------------

Me: This is one of the biggest myths that I wish would die. Cardio does virtually nothing for stoking your metabolism throughout the day. Basically, the effects of cardio cease once you hop off the machine (or within an hour, tops).


You:You might be right there, no supporting evidence for either side of the term

Me: There IS evidence supporting the idea that cardio does virtually nothing for calorie burning once you cease the exercise.



You: Either way it comes down to trying different approches and stick with what works best for you. Everything in my first post is what I was taught to do and I am very happy with the results but will be happier when I hit 6% for the first time in my life.

Me: Yeah, it could work, but the real question to ask is whether that method is the most effective and efficient and whether another method will be better.

 

[spillburt]

Quote:
Lost of stuff you guys said to each other

OK now that it is cleared up, so what is the best way of doing cardio for fat burning without losing muscle?

 

[Grizzly]

As I usually do in such a discussion, I will point out the physiques of sprinters and wrestlers. Sprinters run balls out, which takes their heart rate well over the "suggested" limit. However, they don't do it for a prolonged period of time, either. This is part of the basis of HIIT. either way, how many people look better than Carl Lewis?

Wrestlers, on the other hand, wrestle at WELL above the "suggested" level for an easy hour. The "heavier" classes, 175-190 are all lean AND big. If they weren't trying to keep their weight down, they would be even bigger.

 

[kbone]

OK now that it is cleared up, so what is the best way of doing cardio for fat burning without losing muscle?

http://www.bodybuilding.com/fun/satter2.htm

 

[cutup]

As I usually do in such a discussion, I will point out the physiques of sprinters and wrestlers. Sprinters run balls out, which takes their heart rate well over the "suggested" limit. However, they don't do it for a prolonged period of time, either. This is part of the basis of HIIT. either way, how many people look better than Carl Lewis?

Wrestlers, on the other hand, wrestle at WELL above the "suggested" level for an easy hour. The "heavier" classes, 175-190 are all lean AND big. If they weren't trying to keep their weight down, they would be even bigger.

Good point Grizz on the sprinters. I have tried to explain this so many times to people and they don't seem to understand.

A good article on cardio is found at the following link: http://ast-ss.com/articles/article.asp?AID=97

I have used this cardio method in the past and I achieved great results. I have never gotten any results from light cardio.

 

[Alphamale23]

my diet pretty much consists of chicken, fresh broccoli/carrots etc. and rice. once and a while i will have a steak. this is a good diet for cutting up right?

ps. i know its not the smartest thing if i am trying to lose fat....but i still drink Nlarge after i workout because it seems to be a great post workout drink. lots of protein, carbs, simple carbs. it does have 600 cals tho which is a negative, but even so isnt it good to drink that stuff post workout?

 

[Alphamale23]

i burn on average 300 cals doing 20 mins of light elipse machines. is that sufficient or should i try that max-OT thing.

 

[Cronk]

I like Grizz's proposal on the high intensity cardio. It don't much matter what cardio you do but how you do it and how much. Interval training with a period of high intensity followed by a period of low intensity work. I'm in no way saying that LI cardio is bad. In fact, it should be incorperated into your program. I like the idea of mixing things up a little sometimes.