Cardio

[mystique]

How much cardio should I do to lose fat and keep as much muscle as I can? Right now I'm doing two days of 20 min of HIIT. I'm pretty slender, just some areas need work on in my opinion.

 

[Nonerz]

how's the diet?

 

[mystique]

The diet is pretty good, maybe not as strict as others on here though. It's alot of asian food so lots of veggies, tofu, rice, etc. I have a tendency toward alcohol though hehe.

 

[d3track]

are you m/f mystique?

 

[bignate73]

how many calories a day? or grams of protein?

you need to be able to either know those answers or instinctively know you are eating less than what keeps you at the same weight (caloriewise).

"good" or "not too bad", i hear all day long from people who stay the same....all day long.

get your diet on track and focus on the workout (intensity, duration etc)

 

[from zero]

Post up your exact diet and exact goals and exact stats.

 

[FatRat]

Just to give some reasoning behind the questions above, you are looking to use more calories than you take in. Therefore the amount of excess calories in your diet will determine the amount of cario needed to loose weight.

 

[BigWh1tey]

unfortunately you'll have to lose the fat from all over, not just those couple of problem areas. If your diet is clean (very little/no simple carbs, low fat and a decent amount of protein) and your Kcal intake is holding you at a maintained BW . Then the addition of bike,treadmill, ect. at a moderate heart rate (50-60%) for extended periods or multiple sessions (2 sessions totalling 90 minutes per day) five days a week should really tighten you up. The key would be too keep your heart rate at a lower level then what is prescribed for CV health , stay in the Beta-Oxidatation range. The benefits to your heart wont be as great, but your body will respond by roasting off some fat.