Want to do cardio... first time since 6th grade!

[VNV]

For about three or four years now, I've been waffling between 9 and 12% bodyfat. All this time, I haven't done any cardio. It's really pathetic: I can run a mile in about 15 minutes. Seriously.

So here's the deal. I care about my heart, plus I want to get down to 6 - 8% bodyfat and see that last bottom pair of abs clearly defined.

I already eat very, very well. Assume my diet is perfect (it is!).

My question is, how do I introduce cardio--and then, how much cardio do I do--to get down to 6 - 8%, keeping in mind that I've figured out how to stay at about a comfortable 10% without any cardio.

Recommendations for first-time cardio? Will I need to increase my calories? Sleep more? Eat a healthy breakfast? How many times a week? Etc.

I need an intro to cardio for a leanish guy who's never done cardio, pretty please!

 

[MAINEVENT]

For about three or four years now, I've been waffling between 9 and 12% bodyfat. All this time, I haven't done any cardio. It's really pathetic: I can run a mile in about 15 minutes. Seriously.

So here's the deal. I care about my heart, plus I want to get down to 6 - 8% bodyfat and see that last bottom pair of abs clearly defined.

I already eat very, very well. Assume my diet is perfect (it is!).

My question is, how do I introduce cardio--and then, how much cardio do I do--to get down to 6 - 8%, keeping in mind that I've figured out how to stay at about a comfortable 10% without any cardio.

Recommendations for first-time cardio? Will I need to increase my calories? Sleep more? Eat a healthy breakfast? How many times a week? Etc.

I need an intro to cardio for a leanish guy who's never done cardio, pretty please!

Dont change a thing to your workout or diet program. I would start with cardio at 3 times a week post-workout for 20 minutes. Each week add 5 minutes to your time until you get to 3 x 30 minutes. Then go to 4 times a week for 25 minutes and add 5 minutes each week until you get to 40-45 minutes. Then add another day if you need to. Start with that and go from there.

 

[MrPump]

Advice from the fat guy that never did any cardio........but since has seen some good results.

I like interval training.

Get on the treadmil and run for 1 min @ 5.5, then walk 1 min... do that for 20 min (3x for the first week).

The next week, pick up the pace... go to 6.5...and increase your time to 30 min.

Each week keep increasing your speed and decrease the rest time, if you wish. Make the run harder...

Currently, I do 2 min @ 7.5, then walk 1 min... for a total of 45 min. My heart rate gets up to around 160-170 during my sprint and only drops to 140 during my walk.

it works for me...but we are in two totally different situations...

Also, its not as boring...