HOw many calories can we burn doing a 90 minute workout?

[Deleted member 123722]

I ask this question because I feel one could get a 10-12% bf body with just diet and training, yet people like Greg Doucette have stated that weight lifting doesn't actually burn a ton of calories. He said something along the lines that during a heavy and hard leg day, you may burn 200 or so.

Others will claim weight lifting may not burn many calories in the session, but do so throughout the day via EPOC.

What do you guys think? Is cardio necessary to get a normal beach body, and only a must-do for contest prep?

 

[Piromanu87]

My opinion is that it doesnt even matter, and i doubt someone can give you a straight answer. You should keep your training about the same when you cut. Training is for keeping your muscles.
Cardio is just a tool to increase your caloric deficit. Again there is no straight answer. You should do a minimum of cardio for health and insulin sensitivity and increase it as your weight loss becomes harder.

 

[BigTomJ]

I ask this question because I feel one could get a 10-12% bf body with just diet and training, yet people like Greg Doucette have stated that weight lifting doesn't actually burn a ton of calories. He said something along the lines that during a heavy and hard leg day, you may burn 200 or so.

Others will claim weight lifting may not burn many calories in the session, but do so throughout the day via EPOC.

What do you guys think? Is cardio necessary to get a normal beach body, and only a must-do for contest prep?

For starter, stop listening to Greg doucette.


.... But he's right, a typical training session does not burn as many calories as you would think. You can get to 10-12% without cardio no question, I'm only like 13-14% now in a full blown off season with no added cardio, but burning calories isn't the only benefit of cardio.

Simply for maintaining health, and work capacity, some amount of cardio should be part of your routine no matter what.

 

[narta]

Cardio is used mainly for cvs health and secondary for calorie burning. You think a 90minute typical LISS session burns a ton of calories? No. It adds up, but not mandatory for PED users that have more potent tools for ramping up caloric expenditure

 

[Deleted member 123722]

I've been doing 20mins on the stepper PWO at level 5, and it feels great. I sweat buckets, but its not too hard. I even did it today after yesterday's leg day, without issue. No doubt, the 60mcg of clen helps with this.

According to the machine, I burn about 190 calories.

I do PPLPPL off, so I can certainly maintain 20mins PWO on stepper 4x a week no issue. And being that I live a very sedentary lifestyle, I think its mandatory at this point.

 

[BigTomJ]

And being that I live a very sedentary lifestyle, I think its mandatory at this point.

This is a pretty important point to make.

I'm a desk jockey project manager, so I need some amount of cardio otherwise my work capacity in the gym drops like a rock.

I said early that I think some cardio should be in every plan, I'll redact that with the caviat that if you are more active or have an active job, formal cardio is probably less important.

 

[Deleted member 123722]

This is a pretty important point to make.

I'm a desk jockey project manager, so I need some amount of cardio otherwise my work capacity in the gym drops like a rock.

I said early that I think some cardio should be in every plan, I'll redact that with the caviat that if you are more active or have an active job, formal cardio is probably less important.

Tom, was reading your article on hypertrophy, which I enjoyed. I, too, like RPE's style of volume training. But right now, being in a deficit, I've reverted back to 2 sets to near failure, and some drop sets for isolations of that muscle. So it's low-volume "high intensity" with a high-frequency, but giving me enough time to recover between each session, and now pushing. I know I won't be growing during my cut, so I figured no point to push the RPE style, high volume approach.

 

[BigTomJ]

Tom, was reading your article on hypertrophy, which I enjoyed. I, too, like RPE's style of volume training. But right now, being in a deficit, I've reverted back to 2 sets to near failure, and some drop sets for isolations of that muscle. So it's low-volume "high intensity" with a high-frequency, but giving me enough time to recover between each session, and now pushing. I know I won't be growing during my cut, so I figured no point to push the RPE style, high volume approach.

It's not really RPE style.

RPE methodologies use intensity as a variable, sacrificing intensity at times in favor of more volume or frequency.

My opinion is that intensity should be a constant, IE you should be taking at least top sets to failure, and then using volume and frequency as viables to match with your recovery periods.

It's almost the opposite really

 

[Deleted member 123722]

It's not really RPE style.

RPE methodologies use intensity as a variable, sacrificing intensity at times in favor of more volume or frequency.

My opinion is that intensity should be a constant, IE you should be taking at least top sets to failure, and then using volume and frequency as viables to match with your recovery periods.

It's almost the opposite really

Ah I see.

Well, in the final weeks of a RPE meso, you do take the sets to failure while at MRV (maximum recoverable volume).

But I like to get right to the effective reps instead.

 

[BigTomJ]

Ah I see.

Well, in the final weeks of a RPE meso, you do take the sets to failure while at MRV (maximum recoverable volume).

But I like to get right to the effective reps instead.

Yeah, rather than titrating intensity inaccurately, I prefer to simply adjust volume and frequency until I'm at a state where any given muscle group doesn't remain recovered for more than 24 hours

 

[big mikey]

Lifting heavy ass weights is an anaerobic activity, so no, it doesn't burn too many calories. Besides burning calories to shred you need cardo training for your cardiovascular health. It doesn't particularly matter what cardio you do, so long as you're consistent with it. It really pretty basic.

 

[bigead]

Lifting heavy weights will burn more calories than cardio