Cardio for leaning out...


  • Mar 30, 2009 8:04 PM GMT
    This musclebear has decided it's time to shift from fat ass powerlifter
    (not that all powerlifters are fat asses) to off-season bodybuilder. icon_biggrin.gif

    I've cleaned up the diet considerably, upped the cardio, and have dropped around 23 lbs in the past five or six weeks. The loss has been mostly fat from around my middle, since the other body parts have stayed as big as they were when I started. You can see current stats and pics in my profile.

    I've been doing cardio 2x a day for 30 min a session: mornings on an empty stomach, and evenings after lifting. Treadmill or elliptical. Any suggestions for maintaining the fat loss going while sparing the muscle, as far as cardio goes? Diet is working, and I was born to lift heavy things, but this cardio stuff is fairly new to me.

    Thanks guys...

    --John
  • Timbales

    Posts: 13993

    Mar 30, 2009 8:19 PM GMT
    Try interval training, where you go at a decent pace for about 4 minutes then go flat out as fast as you can for a minute, repeating for your half hour.
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    Mar 30, 2009 10:10 PM GMT
    what the guy said.. steady state eats muscle icon_eek.gif

    in fact 20 minutes should give you what you need if you really work on the minute on.

    (cardio... bleh... mutter mutter)

    Enjoy icon_rolleyes.gif
  • Posted by a hidden member.
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    Mar 31, 2009 12:43 AM GMT
    12 to 20 minutes HIIT every day.

  • Mar 31, 2009 4:34 PM GMT
    Thanks guys...

    I've been doing the 30 minutes twice a day...just started the interval training, three minutes normal, then one minute full blast. If nothing else it makes me sweat more, and the time seems to go faster.

    Should I be shortening the intervals? Only doing it once a day? Going for less than 30 min?

    (Chucky, can you explain a little more about HIIT, and why you have to do so little of it to get fat loss?) -- oops....just did a search and found lots of info. Bt I would like your opinions on my questions above. Thanks!
  • Posted by a hidden member.
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    Mar 31, 2009 5:03 PM GMT
    I've always had the pleasure of trying to build muscle and cut the fat at the same time.

    And HITT training is just plain awesome. I believe long drawn out cardio can turn your body catabolic, eating the muscle you've worked to gain.

    HITT training allows you to push your cardiac threshold, burning more calories in a shorter time. And if done correctly you have elevated metabolism hours after.