cardio?help

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    cardio?help


    i have a good build and am a solid guy but im trying to just burn some body fat...my diet isnt perfect but i have been doing alot of cardio and seen resluts but i dont want to loose alot of size...i have been riding the bike for ten miles a day a couple times a week it takes me around 30 mins....is this to much or good...i burn around 400cals and i am complete tired and sore...i also lift on an 8 day split to keep up my the muscular parts of my body...

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    anyone??
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    Switch up your cardio to either elliptical, jogging, or HIIT. As far as losing muscle is concerned, that is 100% diet oriented.
    M.Ed. Ex Phys
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    I find burning 3-400 calories is more for maintenance. To burn Fat I find burning 400 + calories is more like it. Ideally 5-600 brings good results & rather quickly in comparison. Depending what method/intensity you use, 500+ calories will take 40-45 minutes. That is the real sweet spot! It's all about prioritizing. Once you get to your desired body %, then taper back to a maintenance level..remember 3500 calories equal 1 lb bodyfat. So 500 calories burned per day....if you were doing cardio 5 days a week you would loose approx 1 lb in a week and half or roughly 3 lbs per month.

    Lots of work, isn't it? That's part of the reason so many are fat. Just learn to love your cardio and constantly challenge youself/mix it up. Right now I am loving the Treadmill. Yesterday I ran 20 minutes at 1 degree incline and jogged the last 10 minutes at 10 degrees. Got my 500 calories burnt for the day.....looking forward to today again.

    Lucky
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    thanks man...i have a semi bumb knee from blow it out in football so i am not to big of a fan of the treadmill but i love the eliptical and bike....would wearing a hoodie help burn more calories as well and help decrease the bf%....
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    Quote Originally Posted by at1010 View Post
    thanks man...i have a semi bumb knee from blow it out in football so i am not to big of a fan of the treadmill but i love the eliptical and bike....would wearing a hoodie help burn more calories as well and help decrease the bf%....
    Not really. It'll dehydrate you more, but that's about it.
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    Quote Originally Posted by Rodja View Post
    Not really. It'll dehydrate you more, but that's about it.
    technically yes you will loose weight. using a hoodie. If you have seen any of the ufc specials etc the fighters loose there final pounds by jogging in hoodies and sitting in sonas causing them to sweat more which inturn makes u loose weight.
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    Quote Originally Posted by brownstown89 View Post
    technically yes you will loose weight. using a hoodie. If you have seen any of the ufc specials etc the fighters loose there final pounds by jogging in hoodies and sitting in sonas causing them to sweat more which inturn makes u loose weight.
    I think hoodiesd, sauna's etc. May help you loose a little water weight wehich is only temporary. I heard a good analogy from a fitness expert. Best way to loose weight long term , assuming your diet is clean, is to increase you metabolism. A good way to look at this is to imagine your metabolism as a parked car if you are overweight. To get it going will take a lot of effort & energy at first. But once it get going it gets easier & easier to keep it going.
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    Quote Originally Posted by brownstown89 View Post
    technically yes you will loose weight. using a hoodie. If you have seen any of the ufc specials etc the fighters loose there final pounds by jogging in hoodies and sitting in sonas causing them to sweat more which inturn makes u loose weight.
    that's just water weight. ask anyone who has ever wrestled in HS, they'll tell you the same thing. you do that to get into a certain weight class. in less than a day of drinking water and the weight is back
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    Quote Originally Posted by at1010 View Post
    i have a good build and am a solid guy but im trying to just burn some body fat...my diet isnt perfect but i have been doing alot of cardio and seen resluts but i dont want to loose alot of size...i have been riding the bike for ten miles a day a couple times a week it takes me around 30 mins....is this to much or good...i burn around 400cals and i am complete tired and sore...i also lift on an 8 day split to keep up my the muscular parts of my body...
    i agree with Rodja on this one....HIIT is the way to go. simply put low impact/high impact cardio for 30 minutes or more trains the type II slow twitch muscle fibers typically used for endurance/anerobic activity. now type I muscle fibers are used for anaerobic activity and trained by resistance training, typically. the reason why HIIT training is so successfull is because it uses both type I and type II muscle fibers. you get the benefits of aerobic and anaerobic training, simply put both fat loss and muscle preservation.
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