- 09-07-2010, 03:31 PM
Hey I have been bulking for the past 3 months and I have put on a solid 10 pounds. I have just currently started today a cutting cycle and my question is how much cardio should be done during a cutting cycle? I usually do the elipticle for 30 mins after weight training. Also just to mention I will be taking a fat burner while on the cycle.
- 09-07-2010, 04:02 PM
you're going to get a bunch of different answers here but at the end of the day what works for you is what you'll need to do e.g. while cutting i keep my cals around the same as when bulking but eat clean and increase cardio, cardio in the morning on an empty stomach and also in the evening 3 times a week...it's alot of trial and error
09-07-2010, 04:29 PM
yeaa im jus curious to see how many cardio sessions i should do a week? I dont have time in the morning to get cardio in so I just hit the elipticle after lifting.
09-07-2010, 09:10 PM
But, as lennoxchi said, "What works for you is what you'll need to do".
I recommend reading The 3 Keys to Fat Loss for a little information re cardio for fat loss (and there is another article at the bottom of the page on high intensity versus low intensity cardio for fat loss).
09-08-2010, 05:24 AM
I normally go for about 45 minutes on the elliptical, go do a little lifting/toning, then wind down with about 20 minutes on the stairs or the treadmill. I usually alternate cardio & strength training days and take a break on Sundays. Cardio sessions is no less than 30 mins, no more than 60.
09-08-2010, 06:25 AM
09-08-2010, 05:09 PM
if my diet is in check and im lifting hard in the gym is cardio neccessary to get 6 pack of abbs? Ive had them in the past but during my bulk cycle lost them.
09-08-2010, 05:21 PM
09-09-2010, 12:16 AM
Rosie is right.
"Muscles aren't made in the gym, they're made in the Kitchen"
Someone said that to me once and after they explained in detail, I changed my view on the gym and working out 100%
i still like cardio, and there are benefits to doing it, but fat loss doesn't mean treadmills and Elliptical for hours. (not that you were, just saying)
09-10-2010, 01:40 AM
As mentioned several times in this thread, cardio is NOT a requirement for fat loss. Infact, cardio should not be thought of as a method of burning fat. It is simply a tool. Cardio is aerobic exercise and intended for heart health.
If you're in a calorie deficit, you're going to burn fat regardless if you're doing cardio or not.
3 sessions per week of 15-25 minutes is plenty of it. Just mix it up. I like to do HIIT sometimes, uphill running, 2 mile jogs timing myself, sometimes I'll throw in some boxing or wrestling. As long as I'm exercising my heart I'm doing what my goal is to do.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
09-10-2010, 02:27 AM
To the OP: you said you lost your 6-pack during your bulking cycle. Were you just not eating clean or...?
09-10-2010, 11:03 AM
some days I ate clean and alot of the other days I cheated. I didnt entierly loose my 6 pack it just isnt as defined as it was before.
09-10-2010, 05:56 PM
Rosie is right. I used to do quite a bit of cardio. Now I just upped the intensity in the gym(no greater then 90 sec rest, mostly 60 secs max) and dropped the cardio. I still lift as heavy as ever and I've been losing more fat now than ever.
Of course I cleaned a lot of carbs from my diet and added more fats. So I think this helps me a lot. But for me the extra intensity and actually timing myself and keeping to the rest times during workouts has paid me back in spades. In muscle growth and fat loss.
Lift with intensity and keep the diet clean and below maintenance a few days a week and it will come off.
09-10-2010, 06:42 PM
No one has mentioned one very important factor:
220-ageX70%=target heart rate for fat burn(roughly, depending on body type)
For me that's 130 bpm. That's VERY important when cutting. Calories burnt during the target zone will be predominately from fat. If you do higher intensity cardio like intervals and get your heart rate higher, you burn more calories, but not as many calories from fat. You could be burning off fat and instead are wasting energy needed for muscle (1500 extra calories for every extra 10 pounds, I think). So, you bulked on muscle and to help keep it on: lower that heart rate to target range and spend more time, like an hour instead of 30 min.
A caloric deficit will of course help you lose weight, but with proper cardio sessions you maximize fat burn.
09-10-2010, 08:51 PM
09-10-2010, 11:29 PM
Everyone does things differently, and the Pros don't always do things the most sensibly, either. In fact, you'll notice that a lot of them do not stay in a perpetual caloric deficit when cutting for a show, but calorie/carbohydrate cycle, which is the best nutrition/diet method for effective and successful fat loss.
On another note, cutting carbohydrates and upping protein does not mean that one will maintain their muscle mass and only lose fat if they stay in a caloric DEFICIT. It also depend on the deficit and how long one is on one, as well as a host of other factors when it comes to what ratio of fat:muscle/lean mass is lost.
09-11-2010, 07:32 AM
09-11-2010, 10:39 AM
The 3 Keys to Fat Loss mentions:
"High intensity cardio is better than low intensity cardio for fat loss. Forget about the ‘Fat Burning Zone’; it does not matter what fuel you use during cardio, as your body will burn other substrates during the rest of the day (i.e. if you burn fat during cardio it will use CHO the rest of the day, and vice versa) (Norton, 2005)."
HIGH intensity cardio is far more efficient and effective for fat loss, and no, you do NOT "waste energy needed for muscle", especially if your nutrition is correct for fat loss for you.
ANY caloric deficit - whether from dieting or cardio - is going to cut fat and weight. However, faster is NOT better, and dieting by stupidly restricting calories is definitely not easier than simply maintaining your current caloric intake and adding in cardio. And there is certainly NO need to create even more of a caloric deficit through restricting calories AND adding in cardio.
Do not forget also that you CAN lose fat AND weight by NOT eating clean if you limit your calories - not the best way of doing it either.
09-11-2010, 12:31 PM
I wouldn't underestimate the difference cardio makes in cutting. It is very important for nutrient delivery and proper fluid mechanics to occur in the body. Out of personal experience, i know of nothing that has revved my metabolism more than a super intense hiit session. Hell, cardio even helps with growth on a bulk via nutrient delivery. I think some people use the 'no cardio' thing as a crutch. Certainly not Rosie though, ya ripped beast.
To OP, a good 30 minute eliptical session isn't going to roast your muscle, if your diet is in line. It will only help.
09-11-2010, 01:17 PM
09-11-2010, 03:20 PM
Doing an excellent job, Rosie. I completely agree with everything you're saying.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
09-11-2010, 04:48 PM
09-11-2010, 05:18 PM
09-11-2010, 07:11 PM
@ Rosie: I searched through your article trying to dispute the sources of the information you gathered. I failed, I will look more into this idea that Lance Norton has of burning glycogen stores during cardio. Apparently the goal is to trick the body into burning fat during rest periods. Lance is his own experiment and his shreddedness leads me to find him a credible source.
09-11-2010, 07:17 PM
I can personally attest to the effects of high intensity cardio - pretty much next to NONE of my cardio is done at less than 80-85% of my maximum heart rate and I have NO issues when I want fat loss (which blows that "target fat burning zone" out of the water). Besides, who wants to spend 40-60 minutes or more doing cardio when they can get more effective results in ~20 minutes?!
Yes, DOCTOR LAYNE NORTON is a very credible source.
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