Cardio for fat burning

crgseven wrote: »

In the morning do Fasted cardio 30 mins walk/ cross trainer with a black coffee or green tea before .
At night either go gym
And do 25 mins reapeating what you did in the morning + 5 mins Hiit training or a brisk walk after ur last meal before bed for at least 30 mins.

That's what I've been doing .

Timing of meals and working out fasted makes minimal difference, it really comes down to preference.

There are one of two ways really to lower your body fat, continue to cut, meaning your weight loss journey hasn't ended yet as you haven't yet achieved the aesthetic you wanted despite being at what you thought is goal weight. Or recomp. Cardio won't do much for your aesthetic goals other than burn calories and improve cardiovascular health and endurance. You really want to be strength training.

What is your current body fat and how are you measuring it? Do you currently lift? What's your goal aesthetic?

I'd ask why you want to get to that goal? Some athletes (depending on the sport) perform better in their field with low body fat percentages but if you aren't a pro or semi pro athlete there isn't much benefit to being that low. Just know that getting to 10% body fat is an entirely different animal than just exercising and dialing in your eating to lose a few pounds. It will take more planning, and requires a greater time commitment...on the plus side you'll have a fit appearance and you will most likely be eating a very healthy balanced diet. The goal is yours...I'm not trying to talk you out of it but 10% is really the lowest you would want to stay for any length time.

You will want to include 1-2 palms of protein with each meal, have minimally processed carbs, get plenty of sleep and control your stress levels. You'll also want to start limiting your time at restaurants. I'm not sure if this will be a factor for you but since trying to get to and maintain 10% body fat is something your friends might no be trying to do, consider how you're going to get the social support and understanding you'll need if your friends want to go out and party and you may need to decline

On the exercise front try this:

1. Compound lifts
(Weight training – squats, deadlifts, bench presses, pullups, pushups, etc.)
2. Really intense high intensity interval training
3. Bodyweight circuit training

Its me again OP, you still need to continue with eating at a small deficit. You are not through dieting if you need to drop body fat % like we talked about in the other thread. Its gonna be rough getting this low. I would look into appropriate macro splits especially the leaner you drop to.

Cardio, is not necessary at all for this. Keep lifting weights and create you a deficit.

edited to add: if you need to cardio to help with the NET calorie goal (you get to eat more this way) then I understand that. The optimal cardio would not be long endurance type but intervals etc as others have said and i also do circuit training when cutting.