Cardio(which is better)

[D Animal]

Hey guys....which cardio would be better 2 do for buring fat? Slow cardio for longer periods.....or high intesity cardio like hitt for 15-20 minutes....I want to burn fat and save as much muscle as possible......

 

[Vander_V]

?

Well its obvious that high intensity will burn more fat but it will also burn muscle,,,,so bike it at a low level only 35 min daily.

 

[Jarconis]

hey vander, your avatar is creepin me out bro, it looks like your wearing a zorro mask...

 

[lynx]

hey vander, your avatar is creepin me out bro, it looks like your wearing a zorro mask...

lol! I think that Vander is wearing a cap that is creating a shadow on his face, but I'm not sure.
Oh man, I couldn't quit laughing when I read this, it's interesting that you noticed that over his physique!

 

[Vander_V]

My avatar

Its my new super hero mask imgonna get a <BB> patch on my chest like superman LOL.


yup its my hat casting a shadow .

 

[Queefer]

Keep the cardio intensity on the downlow.

 

[brachialis]

Keep the heart rate low... definitely low intensity. I simply walk on the treadmill for 35-40min. If you can't breathe through your nose you're going too fast. That's a simple gauge.

High intensity you'll be burning glycogin stores or calories long before you start burning fat.

 

[D Animal]

So how should I be doing my cardio...I am gonna do it on off days so I start with like 30 minuts a day on treadmill at a high incline? How many days should it be done?

 

[brachialis]

DA
-no incline my friend.... You're not working to climb Everest. Your goal is simply to burn lipids or fat.

Think of it this way...you're body is similar to a formula 1 race car... Now for that vehicle to go 200+mph it's going to need high performance racing fuel. To go 15mph that same vehicle could use regular unleaded from the corner gas station (Obviously this is an example) Our bodies are similar.... To sprint, jump, climb or get our body going 200mph it's going to burn glycogen high performance fuel i.e. FOOD! To just walk, talk, get up out of the chair etc. your body can utilize "fats" a lower quality fuel. It's called the "Karvonen Principle" if you'd like to look it up.

To answer your question.... Start with 3 days a week at 35-40 min a pop. Remember your goal isn't to sweat like a walruss or be dead like the chick next door teaching spinning classes. It's simply walk. I know it sounds strange, but your goal is to lose fat without muscle.... DON'T CONFUSE CARDIO WITH BURNING FAT... Cardiovascular exercise in essence works what? The heart! Burning fat is a different ball game!

 

[PHIL HERNON]

Yes!!!

DA
-no incline my friend.... You're not working to climb Everest. Your goal is simply to burn lipids or fat.

Think of it this way...you're body is similar to a formula 1 race car... Now for that vehicle to go 200+mph it's going to need high performance racing fuel. To go 15mph that same vehicle could use regular unleaded from the corner gas station (Obviously this is an example) Our bodies are similar.... To sprint, jump, climb or get our body going 200mph it's going to burn glycogen high performance fuel i.e. FOOD! To just walk, talk, get up out of the chair etc. your body can utilize "fats" a lower quality fuel. It's called the "Karvonen Principle" if you'd like to look it up.

To answer your question.... Start with 3 days a week at 35-40 min a pop. Remember your goal isn't to sweat like a walruss or be dead like the chick next door teaching spinning classes. It's simply walk. I know it sounds strange, but your goal is to lose fat without muscle.... DON'T CONFUSE CARDIO WITH BURNING FAT... Cardiovascular exercise in essence works what? The heart! Burning fat is a different ball game!

GREAT INFO!!!!

 

[D Animal]

DA
-no incline my friend.... You're not working to climb Everest. Your goal is simply to burn lipids or fat.

Think of it this way...you're body is similar to a formula 1 race car... Now for that vehicle to go 200+mph it's going to need high performance racing fuel. To go 15mph that same vehicle could use regular unleaded from the corner gas station (Obviously this is an example) Our bodies are similar.... To sprint, jump, climb or get our body going 200mph it's going to burn glycogen high performance fuel i.e. FOOD! To just walk, talk, get up out of the chair etc. your body can utilize "fats" a lower quality fuel. It's called the "Karvonen Principle" if you'd like to look it up.

To answer your question.... Start with 3 days a week at 35-40 min a pop. Remember your goal isn't to sweat like a walruss or be dead like the chick next door teaching spinning classes. It's simply walk. I know it sounds strange, but your goal is to lose fat without muscle.... DON'T CONFUSE CARDIO WITH BURNING FAT... Cardiovascular exercise in essence works what? The heart! Burning fat is a different ball game!

That was a good post though....Funny thing is people say even that is bad and can lead to muscle loss.....They where saying that the best for fat buring and 2 save muscle would be hitt...but I will try the what your saying bro...where should I try to keep my heart rate at?

 

[D Animal]

Read this, it contains some very good and interesting information..

Cardiovascular exercise has several myths surrounding it. The largest myth being that one should perform low intensity cardio in a fasted state. The logic being that if one is in a fasted state, their glycogen levels will be low and will force their body to burn fat. Unfortunately, this idea is misguided. While performing cardio in a fasted state may indeed increase the amount of calories that are burned from fat stores, it will also increase amino acid oxidation. Cardiovascular exercise while in a fasted state is a great way to increase cortisol release. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. Additionally, I find it ironic that many people take such great care to time their meals so that they do not go for more than 2-3 hours without eating in order to prevent muscle loss. However, they purposefully induce this state and then perform work on top of this! Research has shown that the type of substrate used during cardiovascular work makes little overall difference on fat loss. This is most likely due to the fact if one relies mostly upon fat stores during cardio (i.e. low intensity cardio), the body will burn predominantly glucose at other times of the day. Likewise, if one mainly utilizes glucose for energy during cardio (i.e. high intensity cardio) the body will customarily rely on fat at other times of the day in order to spare muscle glycogen. Training in and of itself causes the body to preferentially spare muscle glycogen and burn fat. It makes sense that one should strive to do their cardio on their ?off days? from lifting (as to not further hinder their recovery), and plan their carbohydrate intake similar to their lifting regime. Cardiovascular work will increase nutrient partitioning towards muscle tissue and away from fat tissue. One should take advantage of this by consuming the bulk of their carbohydrate intake around this time. The benefits are that these nutrients induce fat storage, but will rather be stored in muscle tissue.

Why would you want to deny your muscles nutrients at the most crucial time of the day, but then provide them during rest?
It does not make sense. Treat your cardiovascular work like your lifting.

Another question that often arises regarding cardio is the argument ?Low-Intensity vs High-Intensity? cardio. Many people automatically assume that low-intensity cardio is better; citing that high-intensity cardio primarily utilizes glucose (anaerobic metabolism), while low-intensity cardio primarily burns fat (aerobic metabolism). Once again, the substrate used during cardiovascular work is not as important as the caloric deficit created by the cardiovascular work. In actuality, high-intensity cardiovascular work is superior to low-intensity cardio for several reasons?
High intensity cardio has a much stronger effect on GLUT-4 translocation in muscle cells due to the increased force of muscle contraction. This means that high-intensity cardio creates a much stronger nutrient partitioning effect towards muscle tissue than low- intensity cardio.
Low periods of low-intensity exercise tend to "overtrain" the fast-twitch muscle fibers and convert the intermediate muscle fibers to slow-twitch fibers. This is not a desirable effect as the fast twitch muscle fibers are those that have the greatest chance to hypertrophy. If your body has less fast twitch fibers, then you will experience less hypertrophy from training.
The body?s hormonal response to high intensity cardio is similar to the body?s hormonal response to resistance training (i.e. increased insulin sensitivity, gh release, Igf-1 release, etc) without placing the same strain on the nervous system as resistance training.
High-intensity cardio causes the body to preferentially store more carbohydrates and burn more fat.
High-intensity cardiovascular exercise increases oxygen expenditure and forces the body adapt by becoming more efficient at oxygen transport (increase in VO2 max). More efficient oxygen transport to the muscles will increase fat oxidation as fat oxidation is dependant upon the presence of oxygen.

High-intensity cardio seems to be more muscle sparing. Several studies have shown that high-intensity interval training (aka HIIT) burns less calories when compared to continuous lower intensity cardio. However, the skinfold losses were greater with the HIIT group than in the continuous intensity group. This means not only did the HIIT group lose more fat, they also spared more muscle tissue by burning less overall calories .
At this point I am going to refer you to several articles that I think are some of the best I?ve seen regarding cardiovascular work. I urge you to read them as they will re-emphasize what I have already stated, as well as help you gain a further understanding of how cardiovascular work effects your metabolism.

http://www.dolfzine.com/page483.htm (if you only read one article? READ THIS ONE!)
http://www.dolfzine.com/page484.htm
http://www.bodybuilding.com/fun/satter2.htm
http://www.bodybuilding.com/fun/satter3.htm

I also implore you to read this thread from the bodybuilding.com message boards as it may help you better understand the subject and or answer any questions you might have.
**broken link removed**

In conclusion, I suggest performing HIIT cardiovascular work on their off days only. One should treat this cardio session like a weight session and eat accordingly (as outlined in the diet section). If you must perform cardio on your lifting days then do it on the day you train your weakest body part and divide up your carbohydrate intake in view that you leave enough carbohydrates for both pre/post lifting and cardio.


__________________

 

[brachialis]

Indeed an interesting read... Why don't you do us all a favor and make yourself the guinea pig! Dedicate 3 weeks to HIIT and record your progress and dedicate 3 weeks to low intensity walking... Then let us all know.

Personally though the measuring tape doesn't lie and any time I've done high intensity cardio I've lost big time muscle mass. But I know one thing and that's I don't know it all.

Good luck

 

[D Animal]

Indeed an interesting read... Why don't you do us all a favor and make yourself the guinea pig! Dedicate 3 weeks to HIIT and record your progress and dedicate 3 weeks to low intensity walking... Then let us all know.

Personally though the measuring tape doesn't lie and any time I've done high intensity cardio I've lost big time muscle mass. But I know one thing and that's I don't know it all.

Good luck

Hey B, when you did your high intensity cardio how many days a week did you do it and how long did you do it? The HITT cardio if you didn't knw which you already may, is suppose to be done 3 times a week for 15-20 minutes...jogging like 40 secs or maybe more and spriting for bout 10-20 secs depending on your conditioning.....I've done it and it does get your lungs pumping really well...What Im thinking bout doing is 1 week doing like the low intesity cardio and the next week diong the hitt cardio to get the best from both worlds.......I'll let you all know what my thoughts r on the 2 different types...Read the information I post you all and tell me your thoughts..>Thanks

 

[Starkraven]

ive been doing 6 days a week in the morning on empty stomach:

45 minutes, mainly 8% incline at 3.3mph and I sweat like crazy. I also breath hard and fast. am i doing it wrong? like this is not low intensity, my shirt is soaked when im done. im afraid if i slow it down i wont burn fat. maybe id burn more? since brachialis mentioned at a lower intensity, the body can use more "Fats" for energy. im a PURE ENDO, like i have NO genetics to be lean or big.

im only taking test/tren/adex and im bloated from the test but can still see i am leaning out but slowly. i can tell in my face of course my body barely leans out. i look fuller and more pumped, with added muscle.

i eat like a pre-contest BB.

i noticed with the added cardio my strength gains stopped or dont go up as high anymore. im not huge either or big at all. goal is to be at 10% or lower in 8.3 weeks

im not getting as lean as fast as i thought. i planned 12 weeks and seeing how 4 already went by, how will i get to 10% in 8.3 weeks?

so should i lower my intensity to 5% at 3.3mph? it is 6 days a week. a friend of mine actually said do 1.5-2 hrs A DAY low int. if i want to be 10% in 8 weeks from now. im like 16-17%.

 

[BigBoyJ]

I've tried both methods and I've lost major muscle everytime. Cardio burns muscle off of me...period. I'm starting to understand that diet is the key, not cardio. It has been shown that weight training alone can provide all the benefits of cardio exercise. Think about it. If you are working out hard with the weights and your diet is putting you in a caloric defecit, then why is cardio necessary? Your body adapts to whatever stimulus you put it through. If your goal is to look like a runner, you run. If you want to look like a sprinter, you sprint. If you want to look like a bike rider, you bike. If you want to look like a bodybuilder, you lift weights. If you want to look athletic, then yes, a combination of these is your best bet.

People disagree with me all the time. Some day maybe one of them will be right.

 

[Starkraven]

hey bro weight training does provide those benefits but i just cant lose fat with just training and diet..or i do but is way too slow like it would take me a year. i think cardio is key, especially for someone like myself who is a pure endo and at 16% BF right now wanting to get to 10%. theres no way it will happen without cardio. i am dieting, training, doing cardio and on test/tren. im not using any t3/clen right now. i dont think those are the answers to my problems. just using the gear to hold the muscle and strength and add some if possible (its been happening, only because im already small to begin with)

my goal is to be ripped but im not into getting big anymore. at least not until i am down to 10%

 

[BigBoyJ]

Well, if you can't lose fat with weight training alone, you are eating too much. If you are burning more calories than you consume, you have no choice but to lose weight, even if all you do is lay around. Just ask any Ethiopian (politically incorrect, I know). Of course this concept is a A LITTLE more complicated when it comes to bodybuilding, but not much since our goal is to maintain muscle mass as well as lose fat.

 

[Starkraven]

well i agree i may be eating too much but you wont believe what too much is for me. seems like whatever i eat is too much for me anyway. my metabolism is one of the slowest ever and knowing this i dont intend to be a BB because of this reason as i find it impossible with my body no matter what drugs. at least some people have genetics but i have zero genetics. again, im like 16% BF you might think just train and keep the diet strict but sorry it doesnt work for me. nothing is being burnd bro. i wont train more than 3 times per week like i was told. im not going to change routines every week. if i dont eat clean and A LITTLE (meaning i cant even eat til im full) then ill just get fat. if i eat diet food til im full and weight train, i stay at the same bodyfat. . never done it too long because i dont see results. so for a pure endo, i think cardio is a must. i once thought if i train hard with weights and eat the right food, juice or not, that i will see some good results. im just going to get lean and take up something else. im really just sick of this shit.

 

[TooPowerful4u]

Well iv never tried HIT cardio, but i figure if something aint broke dont fix it. I have dieted down for shows twice now, and from 12 weeks out til 4 weeks out my weight remained the same if not i gained weight while leaning out, which means + muscle and - bodyfat. Im pretty good with the diet, but i have always just walked on the treadmill at a 3.8 speed for 30min in the morning on an empty stomach. Its what most bodybuilders do, and its what they always have done. If it works why try to change it.