I want to lose fat. I am contemplating doing am and pm cardio for 30 min or so about four days a week. I will be jumping rope, running on the treadmill, swimming (maybe) and doing rounds of boxing. My goal is to mix it up a bit. I am looking for feedback on the pros and cons of this. Thanks.
Very unlikely that it is appropriate for you to do twice a day cardio. In my opinion, it’s only ever appropriate for two groups of people. A. athletes who need to do more than one workout for their sport. B. those who already quite lean who need/want to get EXTREMELY lean. Competition lean. You’re going to be placing a lot of stress on your body with 2x a day cardio in addition to lifting. Probaly unecessary stress. Even if if some is low intensity, that much training becomes taxing and difficult to recover from. I don’t know where you’re coming from but the great liklihood is that you should be able to drop fat just fine with a proper diet, lifting, and 1x day cardio. Even no cardio on lifting days or low-intensity, semi-fasted work like Lonnie Lowery suggests spaced hours away from your lifting workout.
go for it. i know I have read that 2 daily sessions is more efficient then 1 of equal total duration. Don’t have the source handy though
I have been doing two very light 20 - 25 minute sessions and I find it keeps me from getting bored, as doing 60 minutes straight flat out sucks. I feel that as long as I am gaining strength and feeling good I will continue to do cardio in this manner.
buy two abjuctible DBs , and a jump rope.
Get the abjuctible Dbs along with the handles of the rope somehow and use THIS for cardio , maybe cardio semi-HOC kind of thing wehn you fail a jump you go on doing balistic lifts… <—this is the win
why not jsut fix your diet? take off some calories? your gonna burn your self out with the much cardio
I am reducing my calories also. I just want to speed up the process. It seemed easier to do two more intense sessions spaced out, than say to run three miles once that day at less intensity. Plus with the spacing, I was thinking I could capitilize on the post workout increase in metabolism. I hope to avoid overtraining individual muscles by varying the type of cardio. Even so, runners run every day (much more than I will be doing) without major problems. I will give it a try and see what I think. If the payoff is not enough I will cut back.
[quote]ocn2000 wrote:
I am reducing my calories also. I just want to speed up the process. It seemed easier to do two more intense sessions spaced out, than say to run three miles once that day at less intensity. Plus with the spacing, I was thinking I could capitilize on the post workout increase in metabolism. I hope to avoid overtraining individual muscles by varying the type of cardio. Even so, runners run every day (much more than I will be doing) without major problems. I will give it a try and see what I think. If the payoff is not enough I will cut back.[/quote]
Most runners aren’t in a caloric deficit either.
It’s not really about overtraining muscles, its about overloading your CNS.
[quote]ExNole wrote:
Most runners aren’t in a caloric deficit either.
It’s not really about overtraining muscles, its about overloading your CNS.[/quote]
if both sessions are low/moderate intensity they will have little effect on his CNS. Also I think some people are over reacting to the idea of twice a day cardio. Remember he is SPLITTING his normal cardio up not DOUBLEING the amount of cardio.
[quote]ocn2000 wrote:
I am reducing my calories also. I just want to speed up the process. It seemed easier to do two more intense sessions spaced out, than say to run three miles once that day at less intensity. Plus with the spacing, I was thinking I could capitilize on the post workout increase in metabolism. I hope to avoid overtraining individual muscles by varying the type of cardio. Even so, runners run every day (much more than I will be doing) without major problems. I will give it a try and see what I think. If the payoff is not enough I will cut back.[/quote]
First up I recommended looking at your diet. Get it right and you will lose some fat. It is good to see you want to do some cardio it is good for the heart and will help you lose some weight.
Itis hard to do an intense cardio session but it is easier than doing 2 intense sessions per day.
3 miles a day not much cardio most ppl I know who run will do at atleast 6 mile per day. I cant see how you will recover properly in between sessions even if you could you need a good diet to help. Are these long term runner if so there bodies have adapted to running.
I agree mix your cardio up it will stop you getting bored.
If you do 2 sessions of cardio a day you will probably lose muscle also leaving your BF% high still.
I reckon the best way is 1 session of cardio and a good diet.
Training-wise, I would highly recommend doing calisthenics. Do the exercises that provide the most bang for your buck. Matt Furey has a book called Combat Conditioning that you should look into if you want to blowtorch the fat. I personally think that anything that gets your heart pumping and is done first thing in the morning is a great way to use that unwanted fat as energy. Screw all that catabolic bullshit.
Supplement-wise, look into taking essential fatty acids and extra virgin coconut oil if you want to speed up your metabolism. You should do research on this before you take them.
So, bottom-line, train first thing on an empty stomach so your body will use your fat for fuel. This is basic biology. If you eat beforehand, your body will turn to that food first and burn it off, leaving your lard untouched.
I am ok with loosing some muscle. I am too big right now. Besides, I am a very easy gainer. If I loose too much muscle, I can get it back in no time. Fat loss will do the most to imrove my physique right now. The diet thing is hard. Mostly because it’s a 24/7 mindset, as opposed to getting you weight routine over with in 45 minutes three tiems a week and not thinking about the rest of the time.
[quote]ocn2000 wrote:
I am too big right now.[/quote]
I hope to God you mean fat wise…
Most runners don’t stress their body with heavy weights as they are already damaging them with all the running.Argue if you want,but it’s just…what’s the word…true
make sure you read this part-its your body,do what you want to it.Though most people on here hate cardio as it is and you wanna do 2 sessions of it.Granted you’re just splitting a regular one into two,most people just wont like it.I say go for it and see what happens.Training always has,and always will be,a trail and error journey
I actually meant too much muscle. Yes!.. I actually said that!! After a certain weight I loose my astheticly pleasing shape and begin to look like one of those “I used to play football” guys. With clothes on, people always think I am just fat or stocky.
It’s not until they see me in a tank that they say, “damn you must really work out!”. I fell uncomfortably heavy and my clothes fit like shit. I refuse to be the gut that can only wear sweats. I want to get back to looking like my pic on my profile. Thanks for the responses, good pros and cons to weigh.
[quote]ocn2000 wrote:
I actually meant too much muscle. Yes!.. I actually said that!! After a certain weight I loose my astheticly pleasing shape and begin to look like one of those “I used to play football” guys. With clothes on, people always think I am just fat or stocky.
It’s not until they see me in a tank that they say, “damn you must really work out!”. I fell uncomfortably heavy and my clothes fit like shit. I refuse to be the gut that can only wear sweats. I want to get back to looking like my pic on my profile. Thanks for the responses, good pros and cons to weigh.[/quote]
Do you mean loosen? Or maybe lose? I just can’t figure out how to loose anything.
Anyway, if you want to lose muscle weight, it’s not really that difficult.
Why ask on a forum how to lose muscle mass?
Just do medium/high intensity, long duration cardio (over an hour per session), and eat very low carbs, protein and fat.
People with a lot of muscle, who lose fat and get down below 8%bf, don’t look fat in clothes.
Once your diet is fixed up and clean,you’ll drop enough fat doing morning cardio and using some HOT-ROX.
i hate that,people go to supps before actually putting forth effort.
If I could get to 6% bf I think I would faint. I know how to lose muscle, it’s quite easy…don’t work out. I don’t mind losing some muscle in the course of fat loss. Some people get paranoid about it, but it is ok with me. I “overbulked” to compensate for that. It is now time to cut and I am just bouncing ideas of people here. More input from more sources is great. I always learn new things by taking into account different perspectives.
Forgot to add…I will not be using any thermogenic type substances, not even much caffeine. I am one of those unlucky sob’s who will get chest pain and palpitations off cold medicine or more than three cans of caffeinated soda a day. I can’t see anything that is powerful enough to work, not producing the same kinds of problems. Besides, I need to fix my diet and cardio first, like a previous poster said.
[quote]ocn2000 wrote:
I actually meant too much muscle. Yes!.. I actually said that!! After a certain weight I loose my astheticly pleasing shape and begin to look like one of those “I used to play football” guys. With clothes on, people always think I am just fat or stocky.
It’s not until they see me in a tank that they say, “damn you must really work out!”. I fell uncomfortably heavy and my clothes fit like shit. I refuse to be the gut that can only wear sweats. I want to get back to looking like my pic on my profile. Thanks for the responses, good pros and cons to weigh.[/quote]
either you don’t wear clothing that fits you properly or you have a lot of fat on. that is the only way i can see people thinking you are stocky and or fat. i don’t know how you can say that certain football players don’t have aesthetically pleasing bodies. you seem to stereotyping all football players looking like linemen. laters pk