need cardio advice ?

[buffchic69]

Hi all.

what I am currently doing for cardio is: Bike, jogging, or jump rope for 10 minutes 3 x a day. Mon thru Fri. Sat & Sun. no cardio.

I do 10 min after breakfast, another 10 min after lunch, & the last 10 min after work or after dinner.

I want to drop some body fat, but not do so much cardio that I risk losing my muscle mass. plus I weight train 5 x a week.

Any advice ?


Thanks

 

[velvett]

I have to ask.

Any reason why you couldn't do 30 minutes before breakfast only?

ALso, about how much fat do you want to lose? roughly.

 

[Daisy_Girl]

Splitting up the 30 min is good for the heart, but does little to nothing for fat loss.

 

[Sassy69]

It takes a good 20 min of cardio just to get the fat burning process going.

 

[The_Monster]

As Im not a platinum member, I cant do an advanced search, but if someone can dig up an old post by WarLobo call "When 30+30 Doesnt = 60" it might be of some help...

 

[Sassy69]

I looked for that but I think some of that choice material was wiped out.

The upshot is that the fat burning results of 2 30 minute cardio sessions is less than the fat burning of one solid 60 minutes of the same cardio. It takes a period of time to set up the fat burning process and then all the time after it contributes to sustaining it. If you do 2 30 min sessions, then say it takes you about 20 min to get the fat burning established, you actually spend 40 of that total cardio effort setting up and really only 20 min burning. On a 60 min session, you actually get 40 min of sustained fat burning.

 

[The Shadow]

....yep.


OR........if you must...do weights and THEN cardio......its more efficient:

1 - body is already warmed up and primed in tre zone

2 - glycogenlevels are also lowered

 

[MsBeverlyHills]

Hi all.

what I am currently doing for cardio is: Bike, jogging, or jump rope for 10 minutes 3 x a day. Mon thru Fri. Sat & Sun. no cardio.

I do 10 min after breakfast, another 10 min after lunch, & the last 10 min after work or after dinner.

I want to drop some body fat, but not do so much cardio that I risk losing my muscle mass. plus I weight train 5 x a week.

Any advice ?


Thanks

if you run sprints all out lilke at 75-90% of your max for 10 minutes/3 day- you will burn more calories (ie drop fat, not muscle) than 30 minutes of jogging. Intensity is more important than time.

 

[buffchic69]

To be totally honest I don't have the time for 30 minutes of cardio, I barely have the 40-45 minutes for my weight training.

And I roughly want to lose only about 10 lbs of fat.

Thanks

 

[The_Monster]

Youre really just wasting your time doing 10 minutes. Youre accomplishing absolutly nothing, just spend the 10 minutes getting 10 minutes ahead of what you would have been doing next.

I used to get up at 5 am to do cardio. Its not the kind of thing you do when there is time, because there never will be... its the kind of think you make time for.

 

[Daisy_Girl]

Youre really just wasting your time doing 10 minutes. Youre accomplishing absolutly nothing, just spend the 10 minutes getting 10 minutes ahead of what you would have been doing next.

I used to get up at 5 am to do cardio. Its not the kind of thing you do when there is time, because there never will be... its the kind of think you make time for.

Agree 100%.

There is always time - IF you MAKE the time. We are ALL very very busy. If you don't make the time, the results won't come.

 

[The_Monster]

Its no different than all the people who dont have "time" for the gym.
Theyll bowl three times a week, go to the bar after work twice a week, spend all weekend working on their car or something... then they say to me "I dont know HOW you find time to go to the gym???"
Like a magical time fairy shoots out of my butt and grants me two extra hours to each day. LOL

At 5 am, Im cursing the world, cursing life, vowing to destroy all who oppose me, considering throwing myself down the stairs in the hopes of breaking my legs and not having to do cardio... but in the end I get it done.

Its odd, but these days you see very little discipline in people (that isnt directed at anyone BTW). We're an odd breed, we have to have discipline every minute of every day... I have to have the discipline to make sure Im eating every two hours, getting to the gym, getting up in the AM if Im doing cardio, and then the discipline to take care of work and non-gym obligations. I love when people act like training is just sort of my "hobby"
Im 5'10", 300lbs give or take a pound or two... every minute of every day is "training" for me. The morning after max effort squats, its only force of will that gets me out of bed, because my body sure as hell woould rather be laying down!!

 

[Sassy69]

Cardio & training are just like dieting --- it takes a little planning & organization, but if it doesn't fit into your lifestyle, you won't do it. Take a look at your schedule and see what works.

 

[*MissFit*]

....yep.


OR........if you must...do weights and THEN cardio......its more efficient:

1 - body is already warmed up and primed in tre zone

2 - glycogenlevels are also lowered

Dats what i do

 

[The Shadow]

^^^especially in the morning.........its double effective

 

[*MissFit*]

^^^especially in the morning.........its double effective

always!

 

[Dakotah]

i do cardio for 30 - 45 min a day and have lost about 5 lbs in a week and feel awesome. i do elyptical and stairstepper and then i go swim for an hour or so and during that hour i run laps in the water; my legs feel awesome and it works really well. anyone tried that before?

 

[Sassy69]

is that if you just started doing cardio?? A big drop in a short period of time is usually water weight.

But its still a good thing in the big picture !

 

[Dakotah]

sorry didnt mean to jack anyones thread - but sassy were you talking to me or someone else?

 

[Sassy69]

Sort of a general comment as far as the content of the weight loss due to cardio -- actual fat loss in 1 week is around 1/2 lb? Large drops in weight over a short period of time, particularly if you have a significant change in something you are doing during that time, is due to loss of water weight.

 

[ASU]

Just do it

 

[Fit Freak]

Hi all.

what I am currently doing for cardio is: Bike, jogging, or jump rope for 10 minutes 3 x a day. Mon thru Fri. Sat & Sun. no cardio.

I do 10 min after breakfast, another 10 min after lunch, & the last 10 min after work or after dinner.

I want to drop some body fat, but not do so much cardio that I risk losing my muscle mass. plus I weight train 5 x a week.

Any advice ?


Thanks

Hi Buffchick

Firstly I wouldnt recommend you do cardio after meals, I dunno how you dont get sick, coz I feel terrible if I ever do that.

You should try doing your cardio first thing in the morning on an empty stomach... it burns more calories and really revves you up for the day also kick starts your metabolism.

Also, 30min split up into 10 min sessions is hardly enought time to put your body into fat burning mode. I would suggest you do 20 or 30 min of HIIT cardio or 40 min of low/moderate intensity cardio.

Personally I prefer the Stair master, IMO its king of cardio. I calculated the calorie lost on my Polar HRM and the stair master, in the same times burns more and also gets my heart rate up to around 170, while the bike get its up to 180 and I feel dead tired.

 

[*MissFit*]

The stair mill kicks ass..

 

[The Shadow]

^^doing so with a high resistance...and facing backwards is a glute killer

 

[Fit Freak]

^^doing so with a high resistance...and facing backwards is a glute killer

Ive never tried facing backwards, but im sure the people in the gym think im really a freak heheh

 

[Daisy_Girl]

The stair mill kicks ass..

Oh definately - the StepMill RULES over the ordinary StairMaster! The StairMaster is a pale, pale comparison to the StepMill.

I think the StepMill is the best way to do HIIT. It is so easy to control intervals and when I get off, my legs barely hold me. Love it.