Effective Cardio

[slide]

What or How much cardio is best or most effective for fat loss, assuming of course, diet is decent? Is there a point where too much is not good (in one or multiple sessions) and it becomes a "waste"?

I guess what Im asking is..is there a range of time for effective fat loss doing cardio? Meaning minimum of say 20 mins to max of 45? We would just have to find "our" ideal time somewhere in there?

-slide

[BronSon]

hey slide,
what I usually do is start with 20 minutes 2-3 times a week on my off days..I do this two wks then go up to 30 minutes 2-3 times a week...I do this for 4 weeks then go to 45 minutes 2-3 times week...hold it there and adjust diet accordingly...I, like yourself, hate cardio..sometimes I never do go above 30 minutes...I always do it in the morning..before breakfast...
anyway, I`m not saying it`s the best way...it`s just what I do.

later,

[slide]

Im going to have to play around with it as Ive been doing 25-30 mins 4-5 times a week for the past month (5 weeks or so). Stuck right now about 230 for the past 2-2 1/2 weeks...Im assuming its diet related because I havent changed anything with my diet (in these past two weeks) and Im assuming I need to drop a couple of food items in order to lose more weight (or should I say fat)? Or, do I need to add more cardio? Or both?

-slide

[IronMike]

I'm no expert on cardio (hell, we get on together about as well as an ex-girlfriend yuo find picking up one of your mates at a bar, not that that's happened, of course...).

But it really is different for every person. I know people that do one hour's cardio (at a moderate pace, walk usually) 3-4 times a week. Others who do 20 mins 4 times a week. Yet others who swear by high intensity cardio - short bursts for quick and extreme hits which have benefits which outlast the period of activity.

Once you start to go too much into catabolism, it could become detrimental. IMO start at 30-40mins at a moderate pace. Check your progress and if all is going well, continue. If things seem to be slowing down at 3-4 weeks, either up the time by 10mins, up the frequency or try timing it differently, getting your heart rate a little higher or doing it at a different time of day. But minor adjustments are all that is needed. IronMike

[BronSon]

Originally posted by slide
Im going to have to play around with it as Ive been doing 25-30 mins 4-5 times a week for the past month (5 weeks or so). Stuck right now about 230 for the past 2-2 1/2 weeks...Im assuming its diet related because I havent changed anything with my diet (in these past two weeks) and Im assuming I need to drop a couple of food items in order to lose more weight (or should I say fat)? Or, do I need to add more cardio? Or both?

-slide

slide,,
like I said I`m no pro....usually what I do once I`ve got cardio up to par, at least 30min, 3-4 times a week..I will start cutting down my before bed snacks..I usually trade this snacks(pie, cake, ice cream) for a low cal protein shake...then I go a week or two..then I cut way down on bread..I love bread and eat way to much most of the time...go two wks...then I start eating mostly vegetables for carbs for a couple wks...then start cutting portions..it`s worked for me in the past..I think in the past I haven`t kept my protein high enough in the summer so I`ll be adding a few shakes this year to see if it makes a diff...

later,

[slide]

Originally posted by IronMike
I'm no expert on cardio (hell, we get on together about as well as an ex-girlfriend yuo find picking up one of your mates at a bar, not that that's happened, of course...).

But it really is different for every person. I know people that do one hour's cardio (at a moderate pace, walk usually) 3-4 times a week. Others who do 20 mins 4 times a week. Yet others who swear by high intensity cardio - short bursts for quick and extreme hits which have benefits which outlast the period of activity.

Once you start to go too much into catabolism, it could become detrimental. IMO start at 30-40mins at a moderate pace. Check your progress and if all is going well, continue. If things seem to be slowing down at 3-4 weeks, either up the time by 10mins, up the frequency or try timing it differently, getting your heart rate a little higher or doing it at a different time of day. But minor adjustments are all that is needed. IronMike

Im with you on the ex-girlfriend and bar scenario..and know where youre coming from on that.

I think I may have to up it 10 mins (*/ ) and go from there. Also, I think I may need to up the intensity just a bit as it is a moderate pace, but a little on the slower side (I think). Thanks, bro!

-slide

[slide]

Originally posted by BronSon


slide,,
like I said I`m no pro....usually what I do once I`ve got cardio up to par, at least 30min, 3-4 times a week..I will start cutting down my before bed snacks..I usually trade this snacks(pie, cake, ice cream) for a low cal protein shake...then I go a week or two..then I cut way down on bread..I love bread and eat way to much most of the time...go two wks...then I start eating mostly vegetables for carbs for a couple wks...then start cutting portions..it`s worked for me in the past..I think in the past I haven`t kept my protein high enough in the summer so I`ll be adding a few shakes this year to see if it makes a diff...

later,

Im going to make some adjustments to the cardio (like in my previous post) but I think I need to look a little bit at the diet as well. Ive been eating "pretty good" (relative term, here) during the week and trying to keep things as clean as possible, but I stray every now and then. Sundays Im eating alot (see post about whole box of Oreo cereal /t\ ) but for the past two weeks, Ive been slowly pulling back on the junk.

I lost about 25lbs pretty quick, just with addition of cardio and making some (big) adjustments to diet, although now Im at a standstill and need to take another look at what it is I really want to do and/or how I want to look and make some goals for the next few months.

Appreciate the assistance here bros!

-slide