how much cardio??

[got2bperfect]

hey guys....

i'm tryin to drop some body fat, hopefully in less than a month. if i'm being absolutely ridiculous please tell me, but i do think its possible. I would say my body fat is anywhere between 11-14%. i would like to get to about 7-8%

how much cardio should i be doing?? i usually do 1.5 miles in 10 mins before every workout.(5 times a week) I play some basketball and i'm usually on my feet throughout the day.

also, is there a conversion ratio for running to bike riding? like every 5 miles on a bike is equal to 1 mile ran??

thanks

 

[dabuffguy]

hey guys....

i'm tryin to drop some body fat, hopefully in less than a month. if i'm being absolutely ridiculous please tell me, but i do think its possible. I would say my body fat is anywhere between 11-14%. i would like to get to about 7-8%

how much cardio should i be doing?? i usually do 1.5 miles in 10 mins before every workout.(5 times a week) I play some basketball and i'm usually on my feet throughout the day.

also, is there a conversion ratio for running to bike riding? like every 5 miles on a bike is equal to 1 mile ran??

thanks

no conversion ratio.

If you are running, and playing basketball and riding your bike, you should be getting enough cardio work.



I would sugest assessing your diet and substituting simple carbs for complex ones.

 

[got2bperfect]

i've actually had a pretty good diet for a while now, the one major change i've made is 5-6 meals a day rather then 3 big ones.

my current diet is as follows.

breakfast - scambled egg whites, kashi cereal, bowl of mixed fruit

2 hrs later - whey protein shake and/or protein bar

lunch - salad with two grilled salmon burgers
or whole wheat tuna wrap and scambled eggwhite wrap with protein shake

2 hrs later - bowl of mixed fruit and protein shake or protein bar

dinner - spinach salad with seared tuna steak and some veggies

before bed - protein shake

its usually like that or i substitute the fish with other fish, but really no carbs, and i don't eat meat

 

[dabuffguy]

Search "HIIT" and learn about that. Burns fat better than anything else.

 

[got2bperfect]

nice, i looked up hiit and i'm gonna give it a shot. is this something you tried? if so, what kind of results did you see?? is it better to do before workout or after workout?

 

[xumknown]

nice, i looked up hiit and i'm gonna give it a shot. is this something you tried? if so, what kind of results did you see?? is it better to do before workout or after workout?

I like doing hiit, It tires me out the most and makes me feel like i had a good workout. I think its better to do after workout, because i hate lifting weights all sweaty. Also depends what kind of lifting your doing.

 

[got2bperfect]

tried it for the first time today....i liked the intensity and the fact that it felt like it went quick.

i did bike using the 30 sec intense and 60 sec less intense
it says to get your heart rate up to about 170-175 for high intensity and then go back to about 130-140 for low intensity, but there was no way i could get my heart rate down to that range within that minute.

 

[slamminshaun]

tried it for the first time today....i liked the intensity and the fact that it felt like it went quick.

i did bike using the 30 sec intense and 60 sec less intense
it says to get your heart rate up to about 170-175 for high intensity and then go back to about 130-140 for low intensity, but there was no way i could get my heart rate down to that range within that minute.

I have that same problem. I alternate 3.0mph walking and 7.0mph running....I run for one minute, walk for two. I need the full two minutes to get my heart rate back down, one minute won't cut it.