A1 Run 20-30secs Intensity 10
A2 Run 50-60secs Intensity 6-7
Then repeat A1 and A2 for how ever long i want, Mostly I only do this for 18 mins. I think thats more than enough but u do as with any type of trying have to increase the freq & volume. When i start cardio after some months off, I would do this 2x a week then increase to 3-4-5 and so on, and only after that go back to 2 or 3 times but increase the time frame and repeat the cycle, it works great for fat loss and really won’t burn you out especially if your doing weight training along with it. To the OP great work with the results, you’ve put on alot of size since i last saw u in the physique section.
I run 3 miles 4 days a week and do lots of HIIT, but I am training to fight so I need a lot of cardio. It definitely helps shred fat (and muscle) so you have to decide what you want. I tend to go back and forth between lifting and cardio. Lift a month cardio two months or something like that and it has seemed to work out well for me. I have been doing nothing but HIIT for the past 5 months and just got back into lifting and noticed my lifts did not go down THAT much. Before my bench was 225x11 fresh, now it is 225x9 fresh @ 200bs, and I have lost about 40+lbs over that 5 months so little of it was muscle.
As for low intensity, I have never done that because I haven’t seen a benefit to it whereas HIIT helps me burn fat(some have said up to 2 days after your workout, can’t say this is true or not though)
If you are looking to look like a body builder then I would cut running out and just do lifting with keto though, better your cals go to muscle instead of running them off.
[quote]Gedron wrote:
I run 3 miles 4 days a week and do lots of HIIT, but I am training to fight so I need a lot of cardio. It definitely helps shred fat (and muscle) so you have to decide what you want. I tend to go back and forth between lifting and cardio. Lift a month cardio two months or something like that and it has seemed to work out well for me. I have been doing nothing but HIIT for the past 5 months and just got back into lifting and noticed my lifts did not go down THAT much. Before my bench was 225x11 fresh, now it is 225x9 fresh @ 200bs, and I have lost about 40+lbs over that 5 months so little of it was muscle.
As for low intensity, I have never done that because I haven’t seen a benefit to it whereas HIIT helps me burn fat(some have said up to 2 days after your workout, can’t say this is true or not though)
If you are looking to look like a body builder then I would cut running out and just do lifting with keto though, better your cals go to muscle instead of running them off.[/quote]
What hole have you been living in? Of course you are going to lose muscle when you do ONLY cardio and ditch all weights. Fighters and anyone can continue to lift and add cardio and lose little to ZERO muscle. You’re lucky your strength didn’t take a greater hit. But you still may have lost more muscle than you think. Muscle and strength are heavily tied but there are other things that impact strength [such as neurological efficiency]. Depending on the person and the circumstances, you can lose appreciiable muscle without losing much strength.
[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.
[/quote]
I think that is exactly what he is doing.
[quote]
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]
HIIT is great, but it takes away from lifting. There is only so much you can do.
What hole have you been living in? Of course you are going to lose muscle when you do ONLY cardio and ditch all weights. Fighters and anyone can continue to lift and add cardio and lose little to ZERO muscle. You’re lucky your strength didn’t take a greater hit. But you still may have lost more muscle than you think. Muscle and strength are heavily tied but there are other things that impact strength [such as neurological efficiency]. Depending on the person and the circumstances, you can lose appreciiable muscle without losing much strength.[/quote]
Dont talk to me like that. I can’t really find much of a point to your post other than to try and talk down to me, not trying to turn this into a pissing contest so I will stop it here.
As I said before, if your looking to gain endurance, stick with lots of cardio and high rep low weight lifting. If your looking for mass or strength, I would hold off on the cardio and do heavy weight lifting.
Everybodies body is different so try new things and see what works best for you.
Personally, I think if you feel energetic and healthy you definitely shouldn’t be doing it. Why the hell would you ever want to feel good?
All kidding aside, why not do it? If you don’t find that it is affecting your muscle much and you are losing fat go nuts. Do what works for you. It will likely make you feel much better than doing hiit. It might even add a couple of years onto your life.
As for the recomendation about doing 15-20 minutes of cardio three times per week: this is the recomendation for lifestyle fitness. It won’t greatly increase your fitness but it will likely make you live longer than if you just sat around during that time.
is anybody going to add that he needs some muscle?
I’m all for low intensity cardo but for someone with more muscle. Instead of 5 days of cardio take 2 days and do some pushups, deadlifts or squats or something in the morning.
And before you say you are lifting already, 2 a days don’t hurt when building muscle. Unless you have a 1 as a 2 hour session.
As for 1 hour of cardio under 130bpm,that should not be overdoing it for someone your size. You said you feel energized, and you should. That should basically be nothing for you and will not hurt gains, or cause over training. There are people bigger than you that do an hour of HIIT without, overtraining
I personally hate HIIT. However, I like the EPOC effects. I like building muscle. I find HIIT to not be that conducive to keeping my muscle.
So if you want a high intensity session with weights…I say…learn the art of barbell complexes.
Some elitefts power lifters swear by them for fat loss. I think they’re great. And if you’ve never done them before and think your in top notch condition…give them a try and I guarantee a good one with enough weight will beat your ass.
Check out “complexes for fat loss”
The article has 4 good basic complexes.
Again though, the best cardio is the kind you’ll do.