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Cardio for fat loss , what do you prefer

beastmode121

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Elliptical or stairs for me. creates more of a calorie deficit and works me harder.
 

PYGMY

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LISS on a treadmill PWO for 20 minutes and adding an additional 20 minutes every time fat loss plateaus until reaching 1 hour and then I’ll incorporate fasted LISS in the morning also starting out at 20 minutes and increasing by 20 minutes every time progress stalls until reaching 1 hour. Dieting is my kryptonite. I have a real hard time controlling my hunger and cravings when cutting. I do much better at staying on track by eating higher calories and adding more cardio rather than taking out food.
 

Stonewall58

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I like to do a combo of things..
Elliptical
Stairmaster
Sled - pushing and pulling
Bike.
Depending on my energy levels I either do more or less of the hard ones (stairs/sled)
If I’m a day or two away from a lower body workout I’ll so a really light leg circuit so...
Elliptical
Then..
Leg ext
Squats (or jump squat)
Leg curl
Back extension
Some form of abs (typically a chopping motion)
Repeat 3-5x through but it’s all really light and easy pace
Finish with elliptical.

I get bored easily so I just switch up variations like that. Depending on if I’m “on” or off or what part of my training cycle I’m on I’ll do between 45 minutes or 90.
I like to do this in the AM on an empty stomach but take
Low dose cialis 10 mg
Selegiline 2.5 mg
Leucine 10 g
Citrulline 3 g
Alanine (not beta alanine)
Along with my usual black tea/taurine/glycerine mix I drink throughout the day.
If I’m really trying to drop the fat I’ll add..
2.5-5 mg yohimbine
Cardarine 10 mg max (over this is messes with my pump)
And of course I’ll go a period of about a month about three times a year and say Fack it no cardio or extra supplements
 

Kimba

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Boxing.

What I hate about cardio is its boring. So I find something I enjoy.

BJJ, Grappling, etc are also fun but far harder to go in your desired intensity without attending classes.
 

Biggerp73

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Lyle McDonald just did a couple blog posts on this subject. He argues that fasted cardio does have some advantage, but only for those who are already very lean.
 

muaythai123

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pre covid world i used to get most of my cardio from muay thai / boxing

since then have mostly been getting steps in or on the bike

agree with others, i just do it for heart health (2x per week is fine for this i think) and also to get me some more calories to eat
 

jeroendebleser

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Lyle McDonald just did a couple blog posts on this subject. He argues that fasted cardio does have some advantage, but only for those who are already very lean.
Please expand on this. Why only for those who are already very lean?
 

madg

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Boxing, walking, running And my favorite of all time ... swiming
 

J.Jameson

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As a general rule of thumb: Incline walks on a treadmill. 3.5-4mph, start at 0 degrees, increase 2.5 every 5 minutes, go for 30 minutes. I always shoot for about 165bpm. Once I adapted and it started dropping, I brought a decent backpack (old army ALICE pack) and started adding weight to keep my HR at my target. No matter the weather, I can always rely on it as long as I can get to the gym!
 

qbkilla

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Please expand on this. Why only for those who are already very lean?
Def would like to hear about this. I'd say if using yohimbine and gh, fasted cardio should in theory provide an advantage.
 

N.L....M.....

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pre covid world i used to get most of my cardio from muay thai / boxing

since then have mostly been getting steps in or on the bike

agree with others, i just do it for heart health (2x per week is fine for this i think) and also to get me some more calories to eat
I’ve got the old Bas Rutten workout cds I used to be able to do them no problem I tried it the other day and made it about 15 minutes in before I laid on the floor to do push-ups and almost puked
 

SlickNYC

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LISS on a treadmill PWO for 20 minutes and adding an additional 20 minutes every time fat loss plateaus until reaching 1 hour and then I’ll incorporate fasted LISS in the morning also starting out at 20 minutes and increasing by 20 minutes every time progress stalls until reaching 1 hour. Dieting is my kryptonite. I have a real hard time controlling my hunger and cravings when cutting. I do much better at staying on track by eating higher calories and adding more cardio rather than taking out food.
I believe that to be the best method of burning fat but cardio is another form of discipline. If you are eating a clean diet with a higher caloric intake but are burning those calories through more cardio- you are also maintaining a healthier heart. I’m trying to incorporate cardio into my schedule now more for health reasons than to cut. I could cut strictly though diet but I feel better doing what you do.
 

Kimba

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I’ve got the old Bas Rutten workout cds I used to be able to do them no problem I tried it the other day and made it about 15 minutes in before I laid on the floor to do push-ups and almost puked
I just found my original CD of those!

His CD's are great and fun. Always wanted to buy his body action system as a toy.

I went to Miami about a decade ago while I was boxing. No gyms, it was a college binger with friends. I was prepping for boxing at the time.

I lifted cases of warm beer and did the Bas CD's in a shitty motel mirror to stay in shape. They really kicked my ass, even when training before the trip hours a day.
 

Fcosp

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usually take my bjj / mma cardio, apart from that I have a job that I spend the day walking.

now with limitations then I take walks with the beasts (dogs and childrens) 😂
 

RDS

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Please expand on this. Why only for those who are already very lean?

It’s all hypothetical but he makes some interesting points.

The cliff notes are essentially that people who are fat, or even just lean without bein shredded, lose fat so easily that there is no benefit to fasted cardio as the fat loss process is already so efficient in those guys. As you get into shredded territory it’s harder to mobilise the fat so “advanced” (or whatever) techniques might be more effective, but no one has ever studied it with a shredded population so you can’t say for sure.

He does make some pretty convincing points in the article, but it’s just food for thought.
 

Dugbet

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I just hate those who can shredder without doing more than 30 minutes of 3-4 cardio sessions a week. :cautious:
 

eazy_

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3 hours of walking per day. 3 sessions. 2 hours first thing in the morning. 30 minutes mid-morning. 30 minutes in the afternoon. Works out to around 20k steps.
 

tkav1980

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Boxing.

What I hate about cardio is its boring. So I find something I enjoy.

BJJ, Grappling, etc are also fun but far harder to go in your desired intensity without attending classes.
This....I prefer heavy bag work because I find it cathartic. 4 minute rounds with 30 sec between rounds, 6 rounds.
In the spring and fall, ill take bike rides for 30 min. Theres a lot of hills around so never on leg day...lol
 

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