Principals of Cutting Up - Weights Vs Cardio

[Bod]

I've been training 10 years now, and it's about time I got some facts on cutting up, rather than just what seems to be the trend of the moment.

Firstly, to burn fat efficiently, do I really want to do 'Fat Burning' (Lower heart BPM) or Cardio? I know the principal is that training on a bike for longer, but with a lower heart rate is meant to burn more calories from stored fats, whereas 'Cardio' causes more overall calories to be burned. Do you opt for the lower heart rate, or just still at a moderate intensity for a lesser period of time?

Secondly, obviously wanting to lose the fat but keeping the muscle is most people's goal. When cutting up, how much, how often do you spend using weights still and do you use your current routine or do you concentrate on cardio, but do 'Maintenance' weights as and when? I was intending on doing a 30 minute weight sesions, one body part only, then hit the cardio after for 60 mins. Is that a reasonable idea or is it better to concentrate on losing the lard and lay off the weights.

Any recommedations or links I should look at?

Thanks in advance for any advice / knowledge shared

 

[oarkinsm]

My fat loss plan for the summer is
5 by 5 as animal mass describes with the squat cycle

diet below
6meals a day

Meal 1:
6-10 Egg whites
1-2 turkey sausage
1 medium potato(baked or boiled)

Meal 2:
50g Protein shake
1 medium apple

Meal 3:
1-2 Chicken breast
1cup rice
1cup steamed vegetables

Meal 4:
50g Protein shake
1 medium apple

Meal5:
10oz Steak
1cup steamed Vegetables

Meal 6:
50g Protein shake


Ratios and quantities are different for everyone but the concept is all the same. Lets not forget to consume 1-2gallons of water a day and to take a good multi vitamin/mineral supplement a day

Cardio
Will be three times a week HIIT style

What i do is jog 5 mins for warm up and cool down with 6 sets of 20 secs at fast pace follwed by 10 secs recovery pace.

As for abs dont train them as i belive that deadlifting and sqauts will work my abs enoutgh to stablise the body. When bodyfat is lowered may do them

Thats how i plan on cutting what you guys think

And dont forget to drink plenty of water

 

[bg65]

Bod- I would still hit the weights really good, do some cardio and really clean up your diet (it might be now, you didn't post it)...In my experience, the method you proposed will probably give you the look of a swimmer (swimmerbody- lean, but not all that muscular) look at the people you see spending the most amount of their time on the treadmill

oarkinsm- I think that looks pretty good, how will you adjust for PW? Also, just a suggestion, you could add some cottage cheese in there to substitute/augment the protein shakes

So you are doing ten minutes of jogging with three minutes of intervals? There are many ways to approach intervals , but I think you need more actual interval time and less jogging. Do you need the full five min warm up/ cool down? Maybe just do 2-3 min warmup followed by ten minutes of 20sec fast/ 10 sec slow and then end with 2-3 cool down (that won't be easy). I personally like to do longer individual intervals, especially on a treadmill since they take a few secs to change speed. I do 2 min warmup, then 1min fast/1min slow for 11-15 minutes then a 2 minute cool down.

 

[oarkinsm]

i take that iinto consdieration whats PW mean. I think i will cut the warm ups down and intervals up in time maybe 10 sets instead 6 first thing on empty tummy

 

[bg65]

I meant to put PWO, post workout, but I was in a rush- sorry

 

[oarkinsm]

On workout out days i will replace one of the meal with 60g glucose and 50g Protein mixed post workout