How do I approach cardio?
JonathonMars
Posts: 358 Member
I am pretty sure I need to do cardio at least four times a week, because of what I guess my "goals" should be right now--mostly focusing on losing fat. But how long do I need to do cardio? How hard should I be working? Is the "fat burn zone" real or a myth?
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Especially if I am eating exercise calories back...0
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I am pretty sure I need to do cardio at least four times a week
Where did you get that idea from? You don't actually need to do any cardio to lose fat.
Not enough info to give any real advice, what is your current exercise routine, what is current TDEE and intake? Are you lifting, are you training for anything specific such as strength or muscle mass.
Re the "fat burning zone" while it is true during lower intensity cardio you are more likely to use fat stores for energy than glycogen, overall calorie expenditure is still more important.
If you took 2 indentical people and got person A to burn 200 calories from 30 minutes low intensity cardio per day and person B 600 calories from 30 minutes higher intensity cardio or interval training........it would be hard to argue that person b would not get better fat loss over time. (I just made those numbers up by the way)
If there is any benefit from the fat burning zone I would think it would only come into play for people who are already very lean or contest prep bodybuilders who don't have the recovery capacity to start sprinting 2-3 times a week.
*** Hates Cardio Crew ***0 -
Cardio isn't a requirement for fat loss as Hendrix mentions above.
Whether or not you do cardio should really be dictated by a combination of goals and training desires (do you enjoy cardio)?0 -
I'm not sure why you seem to be "guessing" about your goals. You should figure out your goals, then eat & train accordingly.0
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I don't understand all the TDEE, BMR, body fat % stuff. I don't think I have the education.0
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And yeah, I have no idea what my goals are. Everyone seems to automatically assume it should be bulking up or getting stronger. And I don't think I'm interested in either for their own sake.0
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I don't understand all the TDEE, BMR, body fat % stuff. I don't think I have the education.
It explains them here:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
And yeah, I have no idea what my goals are. Everyone seems to automatically assume it should be bulking up or getting stronger. And I don't think I'm interested in either for their own sake.
Who is automatically assuming that you should bulk up and why? What do you want?
Fat loss? Increase endurance or strength? Muscle gains? Is there a sport/event you are training for?0 -
I've tried reading those things, but they are very hard for me to understand--I think I have a learning disorder.
And whenever I talk with people about me lifting weights, they automatically say, "So you are trying to bulk up." I guess that phrase just makes me nervous, because I know a lot of guys who are VERY strong, and yet have big old bellies, too. I don't want to be "stout" or "stocky" and for that to happen, I have to lose quite of bit of abdominal fat.
I am not training for anything. I've never played a sport in my life.0 -
I guess I shouldn't worry about the getting "stocky" thing, because I am on a calorie deficit, but I don't know.0
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I know a lot of guys who are VERY strong, and yet have big old bellies, too. I don't want to be "stout" or "stocky" and for that to happen, I have to lose quite of bit of abdominal fat.
They have bellies bc of how/what they eat. Right, i just saw your last comment. You're eating at a deficit. You will lose body fat eating like that, and any muscle gains will be minimal.
As for cardio, one of my favorites is running bc it's quick AND effective. 30 minutes is a 300+ calorie burn and it's out of the way. There's some apps out there like C25K and Zombies! Run! that help people maneuver from not being able to run period to running 3.1 miles at a stretch.
When I first started a lot of the cardio I found was on youtube. The channel "sixpackshortcuts" might suit a guy's style (I really like their stuff..it's intense and SHORT.) http://www.youtube.com/user/sixpackshortcuts?feature=pvchclk
While a lot of their vids are geared towards lifting, they've got some other stuff that isn't.
Depending on where you are fitness-wise, Insanity is a pretty cool, intense interval-style training.0 -
I like a bit of cardio, because I find I 'feel' fitter whilst I am doing it, ie I tire less easily walking all day or lumping stuff around at work.
I do, however, dislike steady state cardo because, in a gym especially, its dull (less dull going out for a run/biking). I can walk all day working so I really dont feel like I have done anything hiking for 4 or 5 hours, say.
What I do like is short bursts of effort. I believe it gets called all kinds of fancy names now, but essentially is circuit training. I like the fact that when I started this I could barely do 10 pressups in one go, now I can do more like 30. Learning to manouver my bodyweight makes me feel more agile. I imagine doing martial arts does the same.
If you are going to do any kind of excercise, do something you enjoy - you are more likely to stick at it.0 -
I've tried reading those things, but they are very hard for me to understand--I think I have a learning disorder.
And whenever I talk with people about me lifting weights, they automatically say, "So you are trying to bulk up." I guess that phrase just makes me nervous, because I know a lot of guys who are VERY strong, and yet have big old bellies, too. I don't want to be "stout" or "stocky" and for that to happen, I have to lose quite of bit of abdominal fat.
I am not training for anything. I've never played a sport in my life.
They have big bellies as they have a high BF%. If you have abdominal fat to lose, then eat at a deficit. You will not 'bulk' by strength training and eating at a deficit.0 -
I like a bit of cardio, because I find I 'feel' fitter whilst I am doing it, ie I tire less easily walking all day or lumping stuff around at work.
I do, however, dislike steady state cardo because, in a gym especially, its dull (less dull going out for a run/biking). I can walk all day working so I really dont feel like I have done anything hiking for 4 or 5 hours, say.
What I do like is short bursts of effort. I believe it gets called all kinds of fancy names now, but essentially is circuit training. I like the fact that when I started this I could barely do 10 pressups in one go, now I can do more like 30. Learning to manouver my bodyweight makes me feel more agile. I imagine doing martial arts does the same.
If you are going to do any kind of excercise, do something you enjoy - you are more likely to stick at it.
See bold, with the added caveat that at a deficit, also make sure that you strength train to preserve muscle.0 -
They have big bellies as they have a high BF%. If you have abdominal fat to lose, then eat at a deficit. You will not 'bulk' by strength training and eating at a deficit.
So, no cardio, eating good. I can do that--I guess. I think I have been eating pretty well.0 -
It sounds like you just want to lose body fat. Eat at a caloric deficit and do cardio if that helps to achieve that.0
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But CAN I do cardio? I mean, two times a week for about 20 minutes? It won't be detrimental, right, since there is really no reason for me to try and bulk since I need to be on a calorie deficit...0
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It sounds like you just want to lose body fat. Eat at a caloric deficit and do cardio if that helps to achieve that.
I would like my arms and chest and legs a bit more muscular. I am trying to begin lifting right now (but doing all the "wrong" things, because right now, they are what I feel comfortable with). I just don't know how to approach the whole deficit/strength training/cardio/fat loss thing.0 -
If you are truly ready for something to happen (ie: fat loss), you will find a way to make it happen (ie: determine a goal, research, get started). until then, you will find excuses (ie: I'm not smart enough to understand what you people are telling me)
Fix your mindset, figure out your goal, and get back to us.
I don't mean for that to sound rude, you seem like nice person. But no one can do this for you or tell you exactly what to do until you know what it is you want to accomplish. It is your efforts that will affect you. For me, I want to lose fat and be strong, healthy and attractive. I've done the low calorie bit, I've walked, I've used machines at the gym, I've done 30-day shred. All of these things helped me to lose 12 pounds and then I stalled. NOW, I'm eating eating more and lifting weights. The weight has begun to move off again. I'm not the most educated person when it comes to fitness, but I've been researching obsessively. I've leaned a lot. There's still plenty I don't know, but I am following a program and learning what I need as I go. YOU CAN DO THIS TOO.
This is an excellent group: http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
Go to that link and read the thread with the red pins next to them. Read them again until you think you understand, then join the group and ask questions. They are very helpful. Good luck to you0 -
It sounds like you just want to lose body fat. Eat at a caloric deficit and do cardio if that helps to achieve that.
I would like my arms and chest and legs a bit more muscular. I am trying to begin lifting right now (but doing all the "wrong" things, because right now, they are what I feel comfortable with). I just don't know how to approach the whole deficit/strength training/cardio/fat loss thing.
To get them more muscular, you will have to eat at a surplus (with one exception that may be relevant to you).
If you are a newbie lifter, you may make some small gains on a deficit - but this is finite.
My advice: continue eating at a deficit to lose the body fat and to take advantage of any newbie gains that may be made. Start a good progressive loading strength training routine like Stronglifts 5 x 5. When you get leaner, then start a bulk to get more muscle mass (i.e. eating at a surplus).0 -
But CAN I do cardio? I mean, two times a week for about 20 minutes? It won't be detrimental, right, since there is really no reason for me to try and bulk since I need to be on a calorie deficit...
You can do cardio if you want. Just make sure you do not do very long sessions. 20 minutes 2 x a week will not be detrimental.0 -
If you are truly ready for something to happen (ie: fat loss), you will find a way to make it happen (ie: determine a goal, research, get started). until then, you will find excuses (ie: I'm not smart enough to understand what you people are telling me)
Fix your mindset, figure out your goal, and get back to us.
I don't mean for that to sound rude, you seem like nice person. But no one can do this for you or tell you exactly what to do until you know what it is you want to accomplish. It is your efforts that will affect you. For me, I want to lose fat and be strong, healthy and attractive. I've done the low calorie bit, I've walked, I've used machines at the gym, I've done 30-day shred. All of these things helped me to lose 12 pounds and then I stalled. NOW, I'm eating eating more and lifting weights. The weight has begun to move off again. I'm not the most educated person when it comes to fitness, but I've been researching obsessively. I've leaned a lot. There's still plenty I don't know, but I am following a program and learning what I need as I go. YOU CAN DO THIS TOO.
This is an excellent group: http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
Go to that link and read the thread with the red pins next to them. Read them again until you think you understand, then join the group and ask questions. They are very helpful. Good luck to you
We appreciate the link to our group, but the OP posted this thread in our group
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If you are truly ready for something to happen (ie: fat loss), you will find a way to make it happen (ie: determine a goal, research, get started). until then, you will find excuses (ie: I'm not smart enough to understand what you people are telling me)
Fix your mindset, figure out your goal, and get back to us.
I don't mean for that to sound rude, you seem like nice person. But no one can do this for you or tell you exactly what to do until you know what it is you want to accomplish. It is your efforts that will affect you. For me, I want to lose fat and be strong, healthy and attractive. I've done the low calorie bit, I've walked, I've used machines at the gym, I've done 30-day shred. All of these things helped me to lose 12 pounds and then I stalled. NOW, I'm eating eating more and lifting weights. The weight has begun to move off again. I'm not the most educated person when it comes to fitness, but I've been researching obsessively. I've leaned a lot. There's still plenty I don't know, but I am following a program and learning what I need as I go. YOU CAN DO THIS TOO.
This is an excellent group: http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
Go to that link and read the thread with the red pins next to them. Read them again until you think you understand, then join the group and ask questions. They are very helpful. Good luck to you
We appreciate the link to our group, but the OP posted this thread in our group
OOPS. Sorry. I guess I wasn't paying close enough attention.0 -
But CAN I do cardio? I mean, two times a week for about 20 minutes? It won't be detrimental, right, since there is really no reason for me to try and bulk since I need to be on a calorie deficit...
Sure, do 20 min after each lifting workout for heart and cardio health and burn a tad more in general.
If you feel like doing more, and lifting is focus right now, just make sure more cardio the day before lifting doesn't wear you out so bad you can't lift the same weight. So 30 min should not cause a problem unless you go all out sprinting the whole time. Don't want to do that the day after leg lifting either while muscle is trying to repair. Another easy cardio session is just fine though.0 -
Thanks everyone. Sorry I'm so whiny. I probably understand this stuff better than I think, it's just hard for me to believe that people actually understand it less than I do. I think I know what I need to do, I'm just not ready for certain things, or people think I am talking about something else or someone else's body when I am asking questions.
As for having a goal, my goal would be to weigh 120 pounds, but I wasn't born shaped like that, so after I do lose fat, I will have to try and bulk and gain muscle, because that's the only way I'll ever look...normal.0 -
How tall are you? 120lb for a guy is incredibly low.0
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I don't go any higher than 4.0 mph on the treadmill. I begin by walking on a very steep incline. I'm going to be using a HRM starting this week during these sessions to help me determine where my heart rate is (I have no idea about that sort of thing at all, a device will help me feel more secure in gauging my body) and to figure out exercise calories (even though they will likely be no more than 300 on cardio or strength training days).0
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I'm 5'9". Or 5'10". I was being a bit facetious, though. And yeah, I guess 120 is probably considered incredibly low to a lot of people.0
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I'm 5'9". Or 5'10". I was being a bit facetious, though. And yeah, I guess 120 is probably considered incredibly low to a lot of people.
CAn you post a pic of what you want to look like? Find someone else on the internet and post a pic of what you would ideally want your body to look like.0 -
I don't go any higher than 4.0 mph on the treadmill. I begin by walking on a very steep incline. I'm going to be using a HRM starting this week during these sessions to help me determine where my heart rate is (I have no idea about that sort of thing at all, a device will help me feel more secure in gauging my body) and to figure out exercise calories (even though they will likely be no more than 300 on cardio or strength training days).
Don't worry about wearing the HRM while strength training - invalid data, so really useless and inflated anyway.
Cardio will be good if curious, but better to see heart health improvement over time, HR should lower at same pace and incline and weight over time, showing you can provide same needed oxygen with less heart beats.
Resting HR should also lower over time.
Stay in bottom of aerobic HR zone as general idea that you aren't adding more load to muscles you hopefully already overloading with the weight lifting.
http://www.calculatenow.biz/sport/heart.php?0
