Cardio and Fat Loss. :-[

[Douglas7777]

I keep hearing so many different opinions on how you should do your cardio. Does anyone have a proven Cardio workout?? I am looking for rapid fat loss. I've got all my goodies in the mail from the AF store, and I'm ready to get started. What is the best thing to do? Jump on a treadmill and run til I fall over? Suggestions would be great.
I am naturally built, and put on size easily. I also naturally have some extra BF that is difficult to get rid of (hopefully the AF store can help with that).

I will be using Sesapure/CardioBREEZE/Levorex/Yohim/Glucorell/GreenTea/MegaMen/WATER/WATER/WATER.



Finished Winny cycle 4 weeks ago.

 

[macrophage69alpha]

WALKING.

brisk walking is GREAT for fat loss and can be sustained for an hr and can be done every day.

as far as higher intensity, reccomend the "step mill".

 

[solidspine]

Mix it up,


If I do the same thing day in day out, I get bored,




Run outside on the beach,

ride the bike in the gym,


do the stair master,

roller blade,





there are million things to do, That’s one nice thing about cardio, you don’t have to go to the gym. Sprint on the beach,

 

[dsh89]

Something a personal trainer got me to do and has proven VERY effective for me is to get on a treadmill and walk for 45 min at a 12-15 incline(start at 12 and work up) at 3.5-3.8 mph(again working up). It cuts me up better than running or eliptical machines, and is easy on the knees. Seriously give it a try. But yes I do suggest mixing it up occasionally to keep from getting bored.

 

[txmike]

Do you really want to lose fat fast?
I'm living proof that cardio alone won't melt fat away.
Cardio with Diet is the key using lower calories to 2/3rds your base.
Add more protein in those calories than you're used to.
Stop eating all dairy, all flours and flour products like breads and pasta esp wheat.
Stop eating any refined sugars and products with sugar substitutes. No salt.
If you have to eat meat, eat white fish and chicken only.
Fill in with fresh, uncooked, non-starchy vegetables esp greens.
Limit fruits. No fruit juices. No additional fats except for Omegas.
Add some whole grains like brown rice or quinoa, but in limited amounts.

Mike

 

[Douglas7777]

Thanks guys! This really helps. I've always heard the brisk walk was effective, but never had confirmation. I'll mix it up with the "step mill" (my fav. cardio w/o)


And thanks to you TXMIKE, but... what CAN I eat? You pretty much eliminated everything except greens and white fish or chicken of I have to. ????

 

[sparetire]

Eliptical trainer, level 1-3 , mph(rpM) 10.5+ for 30-60-90 minutes a day 6 days a week for 3 months straight. I went from 20% bf to 13%, then the next 3 months went from 13% to 6.8 .

 

[hanibal]

i've been a cardio monster for about 4 years. tried everything at all different times and levels. tried swiching what i do every time. i think i finally figured out which causes fastest and most fat loss-walking on treadmill between 3.3-3.6 ON A BIG INCLINE, usually on 14 or 15. since i've been doing this my fat loss from cardio has been great. not sure why i would get best results from walking but i do. walking also causes just about no muscle loss for me either. a few years back i was heavy into the stair climber but it was eating muscle. i walk every time after i workout for 45 min. also walk on home treadmill too. i guess about 5-7 cardio sessions a week. sometimes i even do 2 a day.

 

[bilter]

Eliptical trainer, level 1-3 , mph(rpM) 10.5+ for 30-60-90 minutes a day 6 days a week for 3 months straight. I went from 20% bf to 13%, then the next 3 months went from 13% to 6.8 .

spare that is amazing. Shows what true dedication and commitment will get you....................and the ability to enduer a lot of discomfort

 

[rykertest]

Eliptical trainer, level 1-3 , mph(rpM) 10.5+ for 30-60-90 minutes a day 6 days a week for 3 months straight. I went from 20% bf to 13%, then the next 3 months went from 13% to 6.8 .

what was your diet and weight routine like during that time?

 

[blueta2]

Do you really want to lose fat fast?
I'm living proof that cardio alone won't melt fat away.
Cardio with Diet is the key using lower calories to 2/3rds your base.
Add more protein in those calories than you're used to.
Stop eating all dairy, all flours and flour products like breads and pasta esp wheat.
Stop eating any refined sugars and products with sugar substitutes. No salt.
If you have to eat meat, eat white fish and chicken only.
Fill in with fresh, uncooked, non-starchy vegetables esp greens.
Limit fruits. No fruit juices. No additional fats except for Omegas.
Add some whole grains like brown rice or quinoa, but in limited amounts.

Mike

This sounds about right...it sucks to have to cut out all the yummy carbs, but for me it's the only way I lose fat. I do not do a ton of cardio, but still lose fat when I cut out these foods.

 

[KD1]

WALKING.

brisk walking is GREAT for fat loss and can be sustained for an hr and can be done every day.

as far as higher intensity, reccomend the "step mill".

Yup, I walk 3 miles every day in addition to working out, and do HI cardio 2xWeekly if cutting. If Im bulking, I drop the HI cardio, but the walking helps keep fairly lean while bulking and does not slow down gains like the HI cardio does.

 

[mikefear]

hiit

 

[mikefear]

 

[GymIntensity]

Stop eating all dairy, all flours and flour products like breads and pasta esp wheat.
\

last time i knew, Wheat was the best type of flour to eat if anything.
why do you say "especially" wheat??? i'm confused .



Like the other bros say, walk on an incline, and then you could switch it up with some ellyptical training. The most weight I dropped at any given time was about 30lbs in 9-10weeks , that was doing the ellyptical monday through thursday for 30 to 45mins.

 

[txmike]

Hey Mike,
I didn't know what HIIT is. After some looking around, I found links below that helped explain it to me. I'll try it out tonight.
Thanks,
Mike
-----------------------------------------------------
Benefits Of HIIT
A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!
Explanation:
http://www.teenbodybuilding.com/justin6.htm
Another Workout Chart:
http://www.musclemedia.com/training/hiit_table.asp

 

[txmike]

last time i knew, Wheat was the best type of flour to eat if anything.
why do you say "especially" wheat??? i'm confused .

Wheat products are consumed too often and causes allergies. Wheat gluten(protein) is the cause. People with gluten sensitivities(celiac disease) are numbering so high that gluten-free bakeries exist just to service them.

I have a 64 year old friend who stuck to the diet I wrote above, but also eliminated all foods from the nightshade family (white potatoes, tomatoes, mushrooms) and emphasized alkalinizing foods. This past summer he got rid of his edema, reduced arthritis to nearly unnoticeable, quickly lost 30 pounds, increased his focus, and got his libido back. He gave up all pasta and tomato sauce, too. As an Italian that was heresy, but he got his health with more energy.

There are many other grains that top wheat and create new menu items.
And there is a quality score to grains just like there is with proteins.
http://www.vrg.org/journal/vj99sep/999grains.htm

Quinoa is higher in protein and contains no gluten. My favorite.
Amaranth was used by the Aztecs and said to increase brain power.(That stuff can get gummy)
Millet was once only used as livestock feed, but it's great cooked.
Look for a health food store that sells products in bulk. They're a lot cheaper than prepackaged and you'll see other choices.

Mike

 

[OMEGA]

Afer Being a Endo Morph for years and finally becoming a Mesomorph

Realized that Cardio should be used NOT abused.

For me 4 important things.

1) Clean diet ( duh)
2) long Duration of cardio at a real intensity level for 40-60 minutes IN ALL PHASES OF TRANING
3) Do cardio only on CARDIO days, and have at least 2 cardio days a week
4) When you want to get Shredded do that cardio on those cardio days twice , 30 minutes each time. Once in the AM on empty and once in the PM before bed.
and no more then 3 times a week

this worked for me on sustainable fashion