cardio fat burning

[monster907]

Hi all,

I have been bulking for the last few months and have gained probably 15lbs or so.

I'm 6'1"

190lb up to 205-207 depending on hydration, etc.

My BF% is around the same, maybe 13-14% I would estimate but its definately gone up a tiny bit at the least. A 4 pack is visible.

In an effort to intake enough calories I have not been eating as clean as I should, so I know that a better diet would really help (ie cutting carbs before bed etc.. sometimes I throw down a PBJ sandwich or 2 before bed after my shake and dinner etc.

I try to do atleast 1g protein/per lb but its freakin expensive really, and I need to come up with a way to do that other than protein bars at work/school.

Okay enough diet talk I know I need to improve it and how to, just wanted to give you all the info.

I want to incorporate morning cardio before breakfast without burning muscle.

The only way to do this is running outside cause I live so far from my gym. Ideally i'd use an ellyptical but its not an option for morning cardio (i use it when I go to the gym 20-30 mins, with some HIIT)

Anyways I have a hill.. fairly decent incline. Should I just run down it then back up and stop trying to over-analyze this? Or should I run down then walk up?

I would much rather keep the little mass that i've gained then lose it trying to cut up doing this morning cardio, but I'd like to do something in the morning for many reason, ie endorphines, wake the fvck up etc. I was a bean pole on my last deployment cause I ran too much, but then again I didnt eat a whole lot. (130 degrees was killing my appetite)

Anyways - if you made it through my rant thanks in advance for the advice!!

 

[billfred]

Hi all,

I have been bulking for the last few months and have gained probably 15lbs or so.

I'm 6'1"

190lb up to 205-207 depending on hydration, etc.

My BF% is around the same, maybe 13-14% I would estimate but its definately gone up a tiny bit at the least. A 4 pack is visible.

In an effort to intake enough calories I have not been eating as clean as I should, so I know that a better diet would really help (ie cutting carbs before bed etc.. sometimes I throw down a PBJ sandwich or 2 before bed after my shake and dinner etc.

I try to do atleast 1g protein/per lb but its freakin expensive really, and I need to come up with a way to do that other than protein bars at work/school.

Okay enough diet talk I know I need to improve it and how to, just wanted to give you all the info.

I want to incorporate morning cardio before breakfast without burning muscle.

The only way to do this is running outside cause I live so far from my gym. Ideally i'd use an ellyptical but its not an option for morning cardio (i use it when I go to the gym 20-30 mins, with some HIIT)

Anyways I have a hill.. fairly decent incline. Should I just run down it then back up and stop trying to over-analyze this? Or should I run down then walk up?

I would much rather keep the little mass that i've gained then lose it trying to cut up doing this morning cardio, but I'd like to do something in the morning for many reason, ie endorphines, wake the fvck up etc. I was a bean pole on my last deployment cause I ran too much, but then again I didnt eat a whole lot. (130 degrees was killing my appetite)

Anyways - if you made it through my rant thanks in advance for the advice!!

Running down hills can be killer on both the knees and cause shin splints. If you want a truelly good workout - run up and walk down.

 

[crxdog]

Well the only way your going to keep our "mass" is to have a high protein low carb diet. Stay away from your little snacks before bed.

Go and attack your hill running up and walking down would be good, keeping your heart rate all over the place or will burn more fat providing you keep your heart rate up for 30mins

 

[jon1320]

get a jumprope and some good tunes and watch ur fat jump off

do about a 6mph jog for 10 mins and then jump rope like this
100 jumps
rest 20 seconds
60 jumps
rest 10
40 jumps
then right to a 5 minute power walk.

 

[Sim882]

Sprint intervals up hill is a great exericise.

Defintely don't run down hill - terrible on joints, and actually results in greater delayed muscle onset soreness, as eccentric contractions: http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

 

[GUARDIAN]

Well the only way your going to keep our "mass" is to have a high protein low carb diet. Stay away from your little snacks before bed.

Go and attack your hill running up and walking down would be good, keeping your heart rate all over the place or will burn more fat providing you keep your heart rate up for 30mins

jog up and walk down quickly

 

[jumpmaster82]

Running down hills can be killer on both the knees and cause shin splints. If you want a truelly good workout - run up and walk down.

bingo

 

[zennode]

Jumping rope is great cardio with lower impact.

Also doing burpees are a great cardio workout

Here is a crossfit video http://xercisefactor.com/view_video.php?viewkey=9e471f4d180b08d62b00

I usually do them with a leap at the end instead of just jumping up and do it across a basketball court back and forth for time.