Please Scroll Down to See Forums Below I hear different things all the time I'm 6'2 220 i started a 2 week warm up that is a warm up to a 10 week program that is geared towards body building. I dont have body builder genitics what I want to accomplish is adding 20 pounds of muscle and to lose 10 pounds of fat that would put me around 10 to 12% body fat. I know my program works feel free to check it out at physicalenhanement.com though it cost 24.99 to download (i got it for free i know the owner haha) but it gives you a good idea its all about variation anyhow here's the deal. I'm not sure as far as how much cardio to do. From my knowledge 30 to 45 minutes of fast pace walking every morning before eatting should be ideal for burning fat and building muscle. Just wondering what works for everyone else I'm definatly an endomorph anyone have any idea's as to waht would work for me??? thanks
How much Cardio???
- Thread starter mb2001
- Start date
Burning_Inside
Elite Mentor
doesn't the owner know?
not saying we dont or wouldnt wanna help, but if he knows his stuff neough to make a program for sale, he shold know at least something about cardio.
I personally rarely do cardio and I'm cutting too. I might do it once, twice a week if I'm feeling that crazy. i just keep calories low and lift. I firmly believe that it doesn't matter how you put yourself into a caloric defacit..Wether it be from cardio or weight training..Just as long as you DO put yourself into a defacit. That's just what I've been noticing anyway. By all rights I'm sure if you do the cardio along with the weight training you'll lose fat faster, but for me, i could care less. I'd rather it come off slightly slower and not have to do cardio than have it come off faster and get up and go run before eating. i did that before, and to tell you the truth, I don't know if I didn;t have my diet correct or what, but I see more weight loss now doing what I'm doing than when i was doing am cardio and evening weights.
not saying we dont or wouldnt wanna help, but if he knows his stuff neough to make a program for sale, he shold know at least something about cardio.
I personally rarely do cardio and I'm cutting too. I might do it once, twice a week if I'm feeling that crazy. i just keep calories low and lift. I firmly believe that it doesn't matter how you put yourself into a caloric defacit..Wether it be from cardio or weight training..Just as long as you DO put yourself into a defacit. That's just what I've been noticing anyway. By all rights I'm sure if you do the cardio along with the weight training you'll lose fat faster, but for me, i could care less. I'd rather it come off slightly slower and not have to do cardio than have it come off faster and get up and go run before eating. i did that before, and to tell you the truth, I don't know if I didn;t have my diet correct or what, but I see more weight loss now doing what I'm doing than when i was doing am cardio and evening weights.
Personally, I'd aim for anywhere from 100-170 mins of cardio per week to lose fast, watch your diet like a hawk, and take a thermogenic (my favourite is the good 'ol EC stack!) Do the bulk of your cardio in the am before breakfast. This is about the fastest way short of liposuction to lose fat, and it makes the length of the dreaded cutting cycle much shorter!
mb2001 said:
Personally speaking, if I were you, I would do 3-4 times of cardio per week, 30 min per session, midium -> high intensity (75-80% of your Max. Heart Rate for at least 20 min, thus the target zone) Watch your diet though and you need to run a deficit. Do it empty stomach and don't eat within an hour after the exercise because the body is still burning cal. in an accerlated rate. Combine proper weight training 4 times a week, you should be on a good path.
DIET is as important as anything.
good luck.
Greek Freak
New member
I would either be doing lifting 4x cardio 3x per week or other way around(depending on goals). For the cardio I would be doing 35 mins of moderate intensity(around 125-35 bmp for most). Make sure you keep changing up the machines your are using too, variation is key. Diet makes the biggest difference though so if thats not in order then the cardio wont do much for youl.
First and foremost your goals are entirely unrealistic unless you are getting anabolic assistance or are a complete newcomer to weight training(or coming off of a long layoff). The 20 pounds of muscle gain in 10 weeks itself is going to be tough, let alone trying to burn fat along with it. Adding 20 true pounds of muscle mass in 10 weeks is hard enough with steroids once you take into consideration how much of your weight gain is fat and water. 20 pounds of muscle is a lot of muscle any way you cut it. Just don't get your hopes up on that goal as it's pretty far out of reach unless as I said you are a newcomer in which your body will be primed for growth.
As far as your cardio question there is no one correct answer. As burning said you don't even have to do cardio to burn fat. I successfully dieted down this spring using only weightlifting and a reduced calorie diet. It's quite simple, if the caloric deficit is there and you're weight training, then you will lose fat while retaining muscle. It may not be as fast as if you added cardio, but speed in weight loss is not always the best way regardless how bad you want it. Anf the faster you lose the weight the harder it will be to maintain the level you reach. Period.
I have anything but great genetics when it comes to fat burning. In fact I was pretty damn fat a few years ago, but with a finely tuned diet and a simple 3x per week weight lifting schedule the fat melted off of me. Cardio may have sped it up some but it also may have caused a loss of more muscle mass which would be a bad thing for me. I intentionally didn't do cardio on my last diet to test my theory and it ended up being true.
Truthfully I am a lazy ass when it comes to cardio, at least when it is intended for fat loss. I know it is not required so I feel there is no need to do it. Now if you're motivation is to improve your cardiovascular condition, or you just enjoy doing it, then it's great.
Also if you truly want to maximize fat loss I would recommend doing wind sprints on days you don't lift weights and then do lower intensity cardio on your workout days. High intensity cardio burns more calories in less time and helps speed up your metabolism which is a good thing. If I go back to doing cardio someday, which I probably will, I will most likely do wind sprints on off days and do no cardio on workout days. This is the best of both worlds.
For me personally, I am not as lucky as the others. My fat is quite stubborn and I don't believe I have the genetics to not do any cardio and lose fat.
So I did cardio 3-4 times a day when I was cutting and it worked for me very well. Make sure you take enuf protein though, otherwise you will end up catabolizing your muscle w/ increased physical activities.
So I did cardio 3-4 times a day when I was cutting and it worked for me very well. Make sure you take enuf protein though, otherwise you will end up catabolizing your muscle w/ increased physical activities.
ok so first and formost I set my goals high I know I probably wont reach it but I do know what I'm doing and I do know that I will come close. Further more between some bs going on in my life I am coming off of a long layoff even more I'm only 20 years old and I still have acne so whatever gear you would have to use to get your levels up well my levels are already there bro so dont waste your time anymore trying to preach to the converted. Beside's like I said earlier my cardio question has been answered I just wanted some opinions not someone to try and tell me what I can and cannont do.
Burning_Inside
Elite Mentor
mb2001 said:
We are giving opinions. I haven't seen anyone tell you what you can or can't do, just giving realistic advice. But 20 lbs muscle gain and 10 lb fat loss in a 10 week period IS pretty unrealistic any way you cut it, i don't care if you're 20 with acne or 17 with acne, it's going to be next to impossible without gear.
Setting goals high aren't the best thing to do in the weight lifintg field. Simple reason being if you set them too hi, like 20 lbs of muscle in 10 weeks, tell me what's going to happen when 5 weeks rolls around, and you find you've only gained 3 lbs of muscle? chances are you're going to get pissed, or depressed, an start messing with your diet or training thinking you can catch up, and then you will most likely blow everything out of whack, and you will eventually just become confused as to "why didn;t it work, where did i go wrong" and just give up permanently. that's why you need to set realistic goals.
thats the point i do not like your opinion because you're talking to me like I am a child i know my body i've made rapid changes before with and without gear how bout this i'll send you the before and after pics in 10 weeks from this monday probably wont be 20 pounds gained but just in my 2 week warm up i feel i look better everytime i look in the mirror a year and a half ago i was 260 i've been on the chubby side my whole life being a football player lifting for power i didnt mind this is the closest i've ever been to actually not having love handles so 20 pounds or not. Also I use to work for a supplement company and I had spoke with many people that had put on 10 to 15 pounds of muscle on with hardly even any supplements
If you know so damn much about your body then why are you asking for advice and following some generic weight lifting program? You seem like the type of individual who asks a question on this forum, ignores the logical responses, and waits till he gets the single answer that suits him so that you can feel some sort of reassurement.
I'll make it easier for you so we can put this to rest....
Why make this a 10 week goal? Do it in 5 weeks instead. Not only is it entirely possible but because you know so much about your body you could possibly enter an amateur contest in that time frame and take home some trophies.
Is that better?
By the way I don't think anyone was treating you like a child, though after your response some of us probably will start to. We simply answered your question with our opinions. If you don't like them don't ask for them. You already stated you probably won't gain 20 pounds... so then why set yourself up for failure. An unreachable goal isn't a goal you should set. Make it difficult so that you keep your motivation high, but don't make them so impossible that you already know you've failed from day 1. At any rate the simultaneous fat loss is the part that I said was near impossible. If you're coming off a layoff then that muscle can and will come back fast as I've experienced it myself, but that fat won't just fall off magically.
I'll make it easier for you so we can put this to rest....
Why make this a 10 week goal? Do it in 5 weeks instead. Not only is it entirely possible but because you know so much about your body you could possibly enter an amateur contest in that time frame and take home some trophies.
Is that better?
By the way I don't think anyone was treating you like a child, though after your response some of us probably will start to. We simply answered your question with our opinions. If you don't like them don't ask for them. You already stated you probably won't gain 20 pounds... so then why set yourself up for failure. An unreachable goal isn't a goal you should set. Make it difficult so that you keep your motivation high, but don't make them so impossible that you already know you've failed from day 1. At any rate the simultaneous fat loss is the part that I said was near impossible. If you're coming off a layoff then that muscle can and will come back fast as I've experienced it myself, but that fat won't just fall off magically.
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