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...
Switch up your cardio to either elliptical, jogging, or HIIT. As far as losing muscle is concerned, that is 100% diet oriented.
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.
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%....