the last 5%

[SlavikHavik]

Im estimating im around 13-15% right now. Comming down from 18-20%
The abs are clear as day, in any light. but only when ive got them flexed. It took me about 5 weeks to get here. I dropped about 2 lbs a week.
First two weeks i did 30 min medium intensity cardio 3x week, hit the gym twice, and gymnastics twice a week. Last two weeks ive been doing interval running, and power training in the gym. And kept up with the gymnastics 2x a week.
I imagine im going to have to get down to 178 lbs before im around 9% which is lighter than ive been in as long as i can remember.
I know the last few % as you approach and go into the single digits are pretty tough.
Im considering changing my cardio from intervals to sets of 400m sprints.
About 7 sets of 400m with a 90 second Rest interval.
Any advice on how to keep the muscle and keep pulling off fat at this point would be great.
Karma for assitance from those who have been there

 

[dim]

i say stick to low intensity cardio sprints aint good for the muscles

 

[wgarrett]

Do you mean 40 meter sprints because you are going to have a hard time doing 400 meter sprints, you may make one, but you'll want to die on the second one, stick to 40 meters.

 

[swordfish151]

Im estimating im around 13-15% right now. Comming down from 18-20%
The abs are clear as day, in any light. but only when ive got them flexed. It took me about 5 weeks to get here. I dropped about 2 lbs a week.
First two weeks i did 30 min medium intensity cardio 3x week, hit the gym twice, and gymnastics twice a week. Last two weeks ive been doing interval running, and power training in the gym. And kept up with the gymnastics 2x a week.
I imagine im going to have to get down to 178 lbs before im around 9% which is lighter than ive been in as long as i can remember.
I know the last few % as you approach and go into the single digits are pretty tough.
Im considering changing my cardio from intervals to sets of 400m sprints.
About 7 sets of 400m with a 90 second Rest interval.
Any advice on how to keep the muscle and keep pulling off fat at this point would be great.
Karma for assitance from those who have been there

medium intensity like jogging? or walking on an incline? oh by the way GREAT JOB!!

 

[ohashi]

i say stick to low intensity cardio sprints aint good for the muscles

Prove it.

 

[dugie65]

Do you mean 40 meter sprints because you are going to have a hard time doing 400 meter sprints, you may make one, but you'll want to die on the second one, stick to 40 meters.

You serious? as a runner i can usually do sets of 5-6 @ ~1:35 a lap. I love running and at 10% BF i cant complain. As for the running, if you're looking to just strip fat, i've HEARD that doing lower intensity cardio works better to strip fat and not muscle. but there are studies backing both techniques up, so its just up to how your body reacts, every one is different.

 

[Joe Stenson]

i say stick to low intensity cardio sprints aint good for the muscles

You have it backwards.

 

[TheAssholeFomerlyKnownAsDBBT]

Im estimating im around 13-15% right now. Comming down from 18-20%
The abs are clear as day, in any light. but only when ive got them flexed. It took me about 5 weeks to get here. I dropped about 2 lbs a week.
First two weeks i did 30 min medium intensity cardio 3x week, hit the gym twice, and gymnastics twice a week. Last two weeks ive been doing interval running, and power training in the gym. And kept up with the gymnastics 2x a week.
I imagine im going to have to get down to 178 lbs before im around 9% which is lighter than ive been in as long as i can remember.
I know the last few % as you approach and go into the single digits are pretty tough.
Im considering changing my cardio from intervals to sets of 400m sprints.
About 7 sets of 400m with a 90 second Rest interval.
Any advice on how to keep the muscle and keep pulling off fat at this point would be great.
Karma for assitance from those who have been there

G.G.G.G.G.G.Gymnastics??????????

 

[slat1]

A friend of mine is a nationally ranked bodybuilder... he is a big fan of walking on a 5% grade for more than 20 minutes at a shot.
I have to admit. It doesn't seem like it does much while your doing it but I saw the results on the BF calipers!

 

[wgarrett]

You serious? as a runner i can usually do sets of 5-6 @ ~1:35 a lap. I love running and at 10% BF i cant complain. As for the running, if you're looking to just strip fat, i've HEARD that doing lower intensity cardio works better to strip fat and not muscle. but there are studies backing both techniques up, so its just up to how your body reacts, every one is different.

Not too many bodybuilders that are over 200 lbs are going to be able to keep that pace, I have not seen many bodybuilders that run 400 meter dashes, and have not seen many runners that look like bodybuilders. Unless this guy is seriously conditioned 400 meter dashes are not what he is looking for

 

[Demonix]

I'm no expert by any means. But with my ownself and testing training methods I have found I lose more fat doing more longer low intensity cardio than say sprinting.

I would try both anyway and see what your body reacts to best.

 

[dim]

low intensity burns more fat than high intensity 85%+ HR
thats why i said low int is better

 

[ohashi]

It burns more fat percentage-wise, but less total calories.

Would you rather have 40% of 10, or 30% of 20?

 

[swordfish151]

By low intensity what do you guys mean...jogging? or walking on a grade?

 

[DaMan]

Prove it.

Don't be stupid. We all know that Kenyan marathon runners are more ripped than American sprinters.

Oh wait...

 

[SlavikHavik]

Don't be stupid. We all know that Kenyan marathon runners are more ripped than American sprinters.

Oh wait...

That was going to be my response

How is sprinting more catabolic than lower intensity distance running.
All you have to do is compare participants.