Real BEST Cardio

[MiamiStyle245]

I am a little bit confused as to what the best type of cardio is for losing fat, but preserving lean muscle mass. I have heard that high intensity (heart rate:80%max) for 30-45min is ideal for burning fat. I have also heard that this type of cardio can be very catabolic. I have read that sprinting and other types of intermittent cardio is great for losing fat/saving muscle, but have also heard that basketball is worthless when it comes to burning fat(have neither seen many fat or big/muscular bball players). Some say low intensity cardio for an extended period, an hour or so, will do the best job in saving muscle/burning fat. We can all agree that cardio first thing in the morning on an empty stomach is ideal, but let's get to the bottom of the 'what type of cardio' debate. All responses appreciated.

 

[CytoMel]

Sled dragging is by far the best..There are threads on it so use the search. Basicly fill an old tire with weights, strap a rope around the tire, attatch the rope to your weight belt and drag...

Burns fat and build up the legs at the same time...Best cardio ever

 

[2EZ2BRICH]

try sandbag carries or farmers walk. i understand both are just as taxing as sprints, while getting a full body workout.

oh yeah skipping with weighted rope too.

 

[JoBu]

I am a little bit confused as to what the best type of cardio is for losing fat, but preserving lean muscle mass. I have heard that high intensity (heart rate:80%max) for 30-45min is ideal for burning fat. I have also heard that this type of cardio can be very catabolic. I have read that sprinting and other types of intermittent cardio is great for losing fat/saving muscle, but have also heard that basketball is worthless when it comes to burning fat(have neither seen many fat or big/muscular bball players). Some say low intensity cardio for an extended period, an hour or so, will do the best job in saving muscle/burning fat. We can all agree that cardio first thing in the morning on an empty stomach is ideal, but let's get to the bottom of the 'what type of cardio' debate. All responses appreciated.

It takes your body a good 20 min to get up to speed and burning fat most efficiently. Also, for maximum fat burning you should keep your HR around 55-65% maxHR...this is where your body most efficiently burns fat. As your HR increases, carbs and prot begin to be utilized more heavily. As a very general rule, if you can't carry on a conversation you're going too hard. That's not to say that changing things up isn't a good idea. Use 45-60 min at 65% as a basis, but throw in tempo or interval day where you alternate going hard and then recovering for a good 30 min after a 20 min warmup. Real cardio is to increase the fitness of your cardiovascular system...this is different from primary goal being fat loss.

JoBu

 

[MiamiStyle245]

Right now, my options for cardio are limited due to legal issues, but currently, in the morning, on an empty stomach, I run up and down two flights of stairs with a twenty-five pound weighted vest for 10 reps, four sets, with rest in between(maybe five minutes rest. I alternate the sets with my roommate). I do this every other day. The other days, I hit the heavy bag for about 30 minutes. I usually work out with weights for an hour and a half four times a week. I have lost about 20 pounds and look much more toned, but am trying to get >10% bf. Going to try the yohimburn DF, when my hand recovers as I have a pretty badly jammed thumb and doing any lifts where I have to push, instead of pull is impossible and punching the heavy bag is no good. I eat five small meals a day and do not eat carbs after around 2 in the afternoon. By the way, endomorph with gyno since puberty. 5'11" 220.

 

[liftsiron]

Regardles of the type or intensity of the cardio if you do to much you will lose muscle. I like to do my cardio following weight training because my body has already entered a fat burning mode. Immediatly after exercise I take in a shake consisting of 40 grams carbs, 70 grams protien and 10 grams L-glutimine. This shake seems to give my muscles one hell of a boost.

 

[Nelson Montana]

We all agree that cardio first thing in the morning on an empty stomach is good? SAYS WHO???

Cardio on an empty stomach is one of the most catabolic activities you can undertake. That was one of those hypothesis that someone at a magazine thought would make an interesting article and it's been parroted forever.

JoBu's last sentence is 100% correct. However the numbers are nonsense. There are far too many variables. Again, it's just one of those things that was assumed and everyone in the industry went along with it.

Try to realize; the body does not know what activity it's engaged in! When someone says THIS activity is better than THAT activity, it's patently absurd. The body only knows stress. How one responds to it varies from individual to individual.

 

[SuKY_GeNeTiCs]

Cardio on an empty stomach is one of the most catabolic activities you can undertake. That was one of those hypothesis that someone at a magazine thought would make an interesting article and it's been parroted forever.

I agree. I tried that once when cutting(natty) and I lost tons of muscle. That was the only time I was doing cardio and now I am cutting (much slower) and doing cardio after workouts 3 times a week and I am getting great results!

 

[prophet]

remember if you are going to train at 80% of MHR first thing in the morning you better take some l glutamine before hand because that will be extremely catabolic to your body... best bet for fat buring is 60% max heart rate 1st thing in mornging 30-60mins..it will save you more muscle than at 80% where you body will use all glycogen stores as enegy instead of fat. btw muscles store tons of gycogen and there for they become stripped of it and break down. there is you catabolisn

 

[MiamiStyle245]

I agree with you 100% that each body reacts differently to various excersizes. Cardio first thing in the morning seems to be pretty well-liked around the board as I have noticed many people say that is what they do. I also seem to logically assume that cardio on an empty stomach would allow a person to attack fat stores rather than food that is currently in the system being digested. It also makes sense to me that if these fat stores are being hit, muscles might be getting depleted simultaneously, and I am currently trying to preserve all my hard earned muscle while getting cut. I am by no means any scientist and I am not sure what the answer to this question is, but I am eager to learn more about this subject and your response was appreciated as were all others.