Cardio routines

[raysugar1234]

I do boxing on a heavy bag sometimes or sprinting. Honestly I think the best cardio is heavy compound lifts like squats and deads for high reps. My cardio has dramatically improved when I stopped doing traditional cardio all together which i know makes no sense. Only thing that changed was the deadlifting for higher reps and squats.

As for toning up I rather just diet better.

I've never been as massive as some of you guys so these rules might not apply when you are over 205lbs.

High intensity cardio is very effective I think, you only do it for 45 minutes or so but you alternate between short burst of max effort and a slower pace. You gradually build up to longer duration's of the maximum effort. It's tough at first but it works great for burning fat. The best time to do it is right after your weight training, never before. Too much cardio, often and for extended periods can have a negative effect and in some cases cause muscle atrophy. It's not complete maximum effort, more like a 7 or 8 if 10 is max speed. 3 days a week is the most I usually do, sometimes 4. I do it on a bike but you can do it for sprinting too.