Finally admitted this...

[PatBateman]

For a long time I have been training only weights, but man I have got to start cardio. I do none. I am 5-10, 185, 14%bf. I need to get to 10 before I cycle again(only done 1 light one so far).

My question is how does this sound for dieting:

Good nutrition
Cardio before lifting five days a week, two days of rest except for>>>45min cardio/45-1hr lifting
Light, light cardio on an empty stomach in the morning for 45min
r-ALA
Clen
NYC
Arimidex


I know I will be tired in lifts after doing cardio first, but that is the only way it works for me. Could use some advice on cardio, should I do 20min on stair and 25 on eliptical?? what heart range?? anything else??

Thanks for helping out a pudgy fuck!!

 

[Greek Freak]

25-30 on elliptical at 130-140 bmp. Cardio sucks sometimes but you need it...just make sure you got some headphones.

 

[PatBateman]

25-30 on elliptical at 130-140 bmp. Cardio sucks sometimes but you need it...just make sure you got some headphones.

thanks bro! I have the best mp3 player, panasonic sv-sd80, the size of a matchbook and comes with everything, it gave me a new lease on the gym.

 

[MrMakaveli]

Do sprints in the morning before breakfast, made me solid and slim realy fast. In addition to the metabolism boosting effect it also takes sig less time to preform and is alot less boring.

 

[PatBateman]

Do sprints in the morning before breakfast, made me solid and slim realy fast. In addition to the metabolism boosting effect it also takes sig less time to preform and is alot less boring.

won't something that aerobic burn muscle? I thought you were only supposed to do moderate to light exercise to burn fat and keep the muscle, ie medium pace walk, light bike ride or stairmaster??

 

[Ceebs]

"Sprints" are by definition anaerobic. You won't lose muscle if you're doing them properly. Do a search for HIIT, or intervals...

 

[PatBateman]

thanks ceebs

 

[Ceebs]

No sweat, axe-wielder. I'd have gone into depth about them instead of telling you to do a search, but I'm a leetle pressed for time.

 

[Kid Dynamite]

You could cycle your cardio if you want, like 2 days sprints (away from leg day) and 3 days on eliptical. You won't get as bored, plus sprints just simply rock the house. Gotta love em.

 

[TheBigDog]

thanks bro! I have the best mp3 player, panasonic sv-sd80, the size of a matchbook and comes with everything, it gave me a new lease on the gym.

30 min of cardio w/ 20 min in the "target zone" is a typical approach (aside from HITT). Your target zone should be anywhere from 70-80% of your Maximum Heart Rate depending on your cardio fitness.

 

[Optimus B]

i second the sprints suggestion.

pros:
-you're done quick!!!
-you sweat like a mofo
-you jack up your metabolism way more than with regular pain-in-the-ass cardio
-great for your heart, assuming you don't have a heart attack

cons:
-tough when also working legs (even with a few days rest)
-heart rate goes through the roof!!
-for the first few times, you will feel like shit if you're doing it properly.

Enjoy!!

 

[Shankerr]

More cons...

1) Running is boring as h*ll
2) I'll laugh at you when I drive past you sprinting like a madman
3) All your friends will laugh at you as they drive past you sprinting like a madman

thats all..

Pros are that you don't really have to go far from home, doesn't require a trip to the gym to hop onto a cycle, and you're done fast.

Personally, I like cycling and elipticals, keep your heart rate around 135-150, and try to stay in the zone for the entire time. An ECA never hurt anyone either when trying to keep your heart rate up

 

[PatBateman]

thanks for more replies, good input!