I’m currently dieting, and is curious to know, is 45minutes to 1 hour of low-intensity cardio over-doing it?
My intake of carbs is 150 grams along with little fat (only from skinless chicken beasts) and 400 grams of protein.
My goal daily is to burn 500 calories on cardio with as little muscle loss as possible.
Define “low-intensity.” Is this an hour on an elliptical trainer, an hour of dog walking, or an hour of light kickboxing? Also, how many days a week are you doing this?
Anyway, with 150 grams of carbs coming in, an hour of cardio is probably not a bad idea.
[quote]supabeast wrote:
Define “low-intensity.” Is this an hour on an elliptical trainer, an hour of dog walking, or an hour of light kickboxing? Also, how many days a week are you doing this?
Anyway, with 150 grams of carbs coming in, an hour of cardio is probably not a bad idea.[/quote]
Low intensity on the elliptical at aate heart r of 130 BPM – with that, i manage to burn 150 BPM. I know my weight is dropping dramatically (I went from 203 to 189 since march 5th).
I’m doing this 5 days a week (4 on the days where the alarm doesn’t ring for some reason/i don’t wake up to it).
All my cardio is done on an empty stomach, first thing in the morning.
I feel good, energetic and healthy. Might i add i look 40 percent better minus a bloated face (see picture)?
I wouldn’t do over 30 minutes.
[quote]Fulmen wrote:
I wouldn’t do over 30 minutes.[/quote]
Can you explain the reason(s) behind this?
[quote]Hussayn wrote:
I’m currently dieting, and is curious to know, is 45minutes to 1 hour of low-intensity cardio over-doing it?
My intake of carbs is 150 grams along with little fat (only from skinless chicken beasts) and 400 grams of protein.
My goal daily is to burn 500 calories on cardio with as little muscle loss as possible.[/quote]
low intensity is just waste of time and has virtually no effect once u have reached a leaner physique. funny how the same ppl in the gym doing biking or eliptical always look the same year in year out. to minimize muscle loss, u shouldn’t do cardio over 30min and low intensity wont ahve any effect later on, why? its easily offsetted by the stuff u eat, let alone other factors, sedentary life style, going everywhere by car etc…
when i was trying to lose weight, jogging didnt work, and id always get shin splints. the most effective and has contributed to my 30lbs loss, is doing tabata sprints. id get up in the morning and jog to the near by park, and rest for a while then start doing sprints. another key is to eat less and eat good stuff. u cant be eating the same junk u have been eating for years and expect to lose weight.
right now i would do a full body work out every other day with in 1hour, then do tabata immediately after. this helps to maximize fat loss, i have been consistent with my weight for months now with maybe 1-2 lbs fluctuation, even when i eat like a pig…
[quote]Vaanelo wrote:
Hussayn wrote:
I’m currently dieting, and is curious to know, is 45minutes to 1 hour of low-intensity cardio over-doing it?
My intake of carbs is 150 grams along with little fat (only from skinless chicken beasts) and 400 grams of protein.
My goal daily is to burn 500 calories on cardio with as little muscle loss as possible.
low intensity is just waste of time and has virtually no effect once u have reached a leaner physique. funny how the same ppl in the gym doing biking or eliptical always look the same year in year out. to minimize muscle loss, u shouldn’t do cardio over 30min and low intensity wont ahve any effect later on, why? its easily offsetted by the stuff u eat, let alone other factors, sedentary life style, going everywhere by car etc…
when i was trying to lose weight, jogging didnt work, and id always get shin splints. the most effective and has contributed to my 30lbs loss, is doing tabata sprints. id get up in the morning and jog to the near by park, and rest for a while then start doing sprints. another key is to eat less and eat good stuff. u cant be eating the same junk u have been eating for years and expect to lose weight.
right now i would do a full body work out every other day with in 1hour, then do tabata immediately after. this helps to maximize fat loss, i have been consistent with my weight for months now with maybe 1-2 lbs fluctuation, even when i eat like a pig…[/quote]
I am ware that hen it comes to fat los, first comes diet then comes Cardio. CHeck out my progress in the rate my phisque section. As for right now; the diet I am on is working and not thinking of changing it.
As far as my fat loss goes, like I mentioned, I am a lot more defined. Once things reaaaaaaaly slow down or come to a halt, ill adjust. Right now my main concern is not to overdo cardio as I am a really motivated guy, when I start something I like I give it my 110%.
Excuse any spelling mistakes, im surfing on my pocketpc on my way home 
No, it’s not overdoing it in all cases by any means. But I think cardio should only be increased when you don’t have much room for improvement in your diet. I doubt that’s the case for you. I think you’d be better off decreasing carbs and calories. That’s a lot of protein. How much do you weigh? May not be too much. But considering that your fat is low, which is not good especially on a cutting diet when you want to optimize hormone functioing, testosterone, and metabolism, you should probably replace some of that protein with fat.
No, it is not over doing it. Low intensity cardio has its place. High intensity is better for fat loss but high intensity cardio takes away from lifting.
It is up to you to decide how to balance everything.
Just don’t fall into the trap of having to do this every day forever.
[quote]jsbrook wrote:
… But I think cardio should only be increased when you don’t have much room for improvement in your diet. … [/quote]
Well said.
http://www.T-Nation.com/readArticle.do?id=927737
fasted low intensity cardio should have its own place in your fat loss toolbox.
I think fasted morning cardio works well, but an hour of it in my opinion is definitely too much. 20-30 minutes I think is more appropriate. Although, no offense, but at this point (judging by your picture) you are nowhere near lean enough to be eating 150 grams of carbohydrates a day, especially during a diet. Just replace about 100-120 grams of carbs with fat and you shouldn’t need as much cardio.
No,
not overdoing it as its low intensity. I think comments relating to 30 minutes or less are going on the thinking of high intensity training.
I see nothing wrong with what your doing as long as “you” dont feel overworked or tired.
An hour is fine.
Exert enough energy to burn calories but not enough to break down muscle tissue and compromise your workouts.
Biking is good Cardio since there’s no negative movement and the leg muscles are pretty much being contracted the entire time. Movements without eccentrics are good for recovery since they don’t tear muscle apart but they get blood to the muscle. This is why Sled Dragging is so awesome.
And if you’re going to get on a treadmill, you’re better off walking quickly on a steep incline than you are jogging. You’ll burn calories but you won’t enter that “medium intensity” zone running creates that eats up muscle and dips into glycogen storage instead of fat storage.
I certainly do not agree with the previous poster. I think that doing anything more than 15 minutes is not particularly effective (or smart). If you have ALL THE TIME in the world than sure, use it as part of your “toolbox” to burn additional calories. Assuming your diet is “superb” the next thing to tackle is your workout routine. I can tell you that given the way I train, my BPM never drops below 120 (and certainly spikes much higher than that during sets). This is with a rest heart rate of about 45 BPM.
The point I am trying to make is to focus on WEIGHT TRAINING not on CARDIO. Cardio is called cardio because it is meant to work the heart muscle and is not conducive for proper weight loss. I would rather see you sleep another hour than do an hour of cardio (sleep helps control leptin levels). I think there was an article a couple of years back that compared the effectiveness of the two (weight training was infinitely more effective). If you are one of those folks that feel they absolutely need to do cardio I would go for 15-20 min MAX of HIIT. PM me if you have questions.
[quote]HugeRippedMuscle wrote:
I certainly do not agree with the previous poster. I think that doing anything more than 15 minutes is not particularly effective (or smart). If you have ALL THE TIME in the world than sure, use it as part of your “toolbox” to burn additional calories. Assuming your diet is “superb” the next thing to tackle is your workout routine. I can tell you that given the way I train, my BPM never drops below 120 (and certainly spikes much higher than that during sets). This is with a rest heart rate of about 45 BPM.
The point I am trying to make is to focus on WEIGHT TRAINING not on CARDIO. Cardio is called cardio because it is meant to work the heart muscle and is not conducive for proper weight loss. I would rather see you sleep another hour than do an hour of cardio (sleep helps control leptin levels). I think there was an article a couple of years back that compared the effectiveness of the two (weight training was infinitely more effective). If you are one of those folks that feel they absolutely need to do cardio I would go for 15-20 min MAX of HIIT. PM me if you have questions.[/quote]
You have a resting heart rate of 45 BPM and when you do cardio, you only do HIIT for 20 minutes?
What the FUCK is HIIT? Is it like Track Practice? Is it like Swim Practice? Are you Rowing? Doing a Crossfit workout? What the fuck do people do when they say they’re doing HIIT?
*I hope you’re not going to Bullshit me and tell me you’re doing HIIT on Treadmills or the Bikes in the Gym. If you’re fit enough to have a resting heart rate of 45 BPM that’s not explained by a heart condition, then you’ve surely outgrown the limited speeds and chain resistances that the stationary bikes and treadmills offer.
[quote]HugeRippedMuscle wrote:
I certainly do not agree with the previous poster. I think that doing anything more than 15 minutes is not particularly effective (or smart). If you have ALL THE TIME in the world than sure, use it as part of your “toolbox” to burn additional calories. Assuming your diet is “superb” the next thing to tackle is your workout routine. I can tell you that given the way I train, my BPM never drops below 120 (and certainly spikes much higher than that during sets). This is with a rest heart rate of about 45 BPM.
The point I am trying to make is to focus on WEIGHT TRAINING not on CARDIO. Cardio is called cardio because it is meant to work the heart muscle and is not conducive for proper weight loss. I would rather see you sleep another hour than do an hour of cardio (sleep helps control leptin levels). I think there was an article a couple of years back that compared the effectiveness of the two (weight training was infinitely more effective). If you are one of those folks that feel they absolutely need to do cardio I would go for 15-20 min MAX of HIIT. PM me if you have questions.[/quote]
By far the best post yet. I really like the part about an extra hour of sleep.
The American Heart Association recommends elevating your heart rate to 60-70% max for 15-20 minutes 3 times/week. You can do that on a treadmill or with a weight routine using short rest periods.
If you do the math, Cardio is NOT the way to go to lose weight. Light “Cardio” (the kind you could sustain for an hour) burns something like 300-400 cal/hr. That means that it would take 9-12 days at an hour/day to burn 1 lb of fat. Would you call that efficient?
How about cutting back your diet 250 cal/day for two weeks to lose that pound? How about 500 cal/day to lose 1 lb/wk, could ya do that? Sure, I knew you could.
Up your LBM and it will go faster than that. Guaranteed.
Scott
If it’s working, don’t mess with it. I would like to see much lower carbs (less than 40g), and more fat in the diet though.
[quote]simon-hecubus wrote:
HugeRippedMuscle wrote:
I certainly do not agree with the previous poster. I think that doing anything more than 15 minutes is not particularly effective (or smart). If you have ALL THE TIME in the world than sure, use it as part of your “toolbox” to burn additional calories. Assuming your diet is “superb” the next thing to tackle is your workout routine. I can tell you that given the way I train, my BPM never drops below 120 (and certainly spikes much higher than that during sets). This is with a rest heart rate of about 45 BPM.
The point I am trying to make is to focus on WEIGHT TRAINING not on CARDIO. Cardio is called cardio because it is meant to work the heart muscle and is not conducive for proper weight loss. I would rather see you sleep another hour than do an hour of cardio (sleep helps control leptin levels). I think there was an article a couple of years back that compared the effectiveness of the two (weight training was infinitely more effective). If you are one of those folks that feel they absolutely need to do cardio I would go for 15-20 min MAX of HIIT. PM me if you have questions.
By far the best post yet. I really like the part about an extra hour of sleep.
The American Heart Association recommends elevating your heart rate to 60-70% max for 15-20 minutes 3 times/week. You can do that on a treadmill or with a weight routine using short rest periods.
If you do the math, Cardio is NOT the way to go to lose weight. Light “Cardio” (the kind you could sustain for an hour) burns something like 300-400 cal/hr. That means that it would take 9-12 days at an hour/day to burn 1 lb of fat. Would you call that efficient?
How about cutting back your diet 250 cal/day for two weeks to lose that pound? How about 500 cal/day to lose 1 lb/wk, could ya do that? Sure, I knew you could.
Up your LBM and it will go faster than that. Guaranteed.
Scott[/quote]
Well, yes. Diet is the first prong of attack. Cardio [at least from a fat-loss perspective] should really only be increased when you can’t really get any tighter, stricter, and lower calorie in your diet. It is necessary for most to get shredded. But the OP is nowhere near the point where he really needs it yet. In my opinion HIIT has a lot of metabolic benefits beyond simple caloric burn. And it’s not a bad idea for anybody who is looking to lose fat to be doing. Despite cardio not being the primary tool for fat loss, I would like to see where the American Heart Association has made those recommendations. That seems bogus to me. Are those for people with heart disease?
do what works for you, try different ways and see what you like the best.