need help with cardio routine

tubbednova

Member
ive been doing cardio every monring fasted with a fat burner some hmb for about 30min med int.130-150bpm with mon n fri doing hiit but now im getting worn out mid morning i get up at 5:30 and hit it at 6:15 soon as im done i drink 5g glut 10g bcaa and eat breakfast at 7:30 eat about 320g pro 310g carbs and 90-100g fat on w/o days 3200cal and 2500cal on non w/o days im 33 200lb with 8-9%b/f just want rid of small love handles and fat on lower part of gut where the only fat i have is any help would be great and i lift heavy 3x aweek with fri and sat being explosive rep days kinda light
 
How long have you been working on this? Fat doesn't disappear overnight - it takes work.

I had great success with some pretty high intensity rowing for about 45 mins a day - five days a week.

That worked fine for the most part but now I'm down to the last little bits of stubborn fat like you are - really not much at all. I've been experimenting with Tabata Protocol - still dialing it in but it seems to have promise for me.

Saves a helluva lot of time too.
 
tubbednova said:
ive been doing cardio every monring fasted with a fat burner some hmb for about 30min med int.130-150bpm with mon n fri doing hiit but now im getting worn out mid morning i get up at 5:30 and hit it at 6:15 soon as im done i drink 5g glut 10g bcaa and eat breakfast at 7:30 eat about 320g pro 310g carbs and 90-100g fat on w/o days 3200cal and 2500cal on non w/o days im 33 200lb with 8-9%b/f just want rid of small love handles and fat on lower part of gut where the only fat i have is any help would be great and i lift heavy 3x aweek with fri and sat being explosive rep days kinda light
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If you've just started training, then HIIT three days a week, on the days alternate to your resistance training days for ~12 minutes is sufficient for effective and successful fat loss if you're giving 100% in your efforts, and have your nutrition and the rest of your training on track.

Try doing Guerilla Cardio (it's what I do, and have done variations of since 2004) - doing it running is best:
a. 4 min jogging
b. 8 x 20 sec sprint effort (as hard as you can go) / 10 sec easy or recovery
c. 4 min jogging

~Rosie~
 
the only real rest days from weights is thursday and sunday and ive been traing for over 2yrs in some way and form but just now been doing fasted cardio my hiit is usally 5min w/u with 8 45sec 11mph and 90sec c/d cant run no faster thats a 1mph jump from when i started.dont know what my heart rate is doing hiit cant do anything else but to not fly off the treadmill i do know when i do my 30min of reg cardio my heart rate is always 140-150bpm after about 2min into it.should i be taking anything other then d4 and hmb? or lose hmb and take my glut and bcaa before instead of after.my lifting is mon chest bi's and forearms tue is legs calves and tri wed is shoulders back and traps thur rest fri explosive training or 1rm testing ofchest legs bi tri forearms sat shoulders back calves traps light weight and few sets i usally do my abs afterwards
 
tubbednova said:
when i use the treadmill i do 15% at 2.5 to 3.5mph for 30min but i always do something different for my cardio
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Ok.


tubbednova said:
the only real rest days from weights is thursday and sunday and ive been traing for over 2yrs in some way and form but just now been doing fasted cardio my hiit is usally 5min w/u with 8 45sec 11mph and 90sec c/d cant run no faster thats a 1mph jump from when i started.dont know what my heart rate is doing hiit cant do anything else but to not fly off the treadmill i do know when i do my 30min of reg cardio my heart rate is always 140-150bpm after about 2min into it.should i be taking anything other then d4 and hmb? or lose hmb and take my glut and bcaa before instead of after
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It doesn't matter what your heart rate is doing - and the higher it is during cardio, the better you are going to be re fitness and ability to burn fat.

If you use the treadmill when doing efforts, get on for the effort, and get off to rest between efforts - this is what I do (I start out at 8-9 miles an hour for 1-4 minutes, and then I set the treadmill to anywhere from 10-12 miles an hour for my efforts, and get on and off between efforts).

You don't need anything but the Invalid Link Removed (creatine, Invalid Link Removed, Invalid Link Removed, Invalid Link Removed, and Invalid Link Removed, honestly - certainly not d4, HMB, or L-Glutamine. You can use BCAAs - pre and post, or whenever you need them. And you're already using a fat burner.

~Rosie~
 
thanks for your time and wisdom im not a runner by far cause doing 11mph for 30-45sec bout kills me for only doing it for 8x and walking fast for 1.5min
 
tubbednova said:
thanks for your time and wisdom im not a runner by far cause doing 11mph for 30-45sec bout kills me for only doing it for 8x and walking fast for 1.5min
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No worries :)

I'm not a runner either, LOL - what I gave you was just an example of how you could utilize a treadmill for efforts (sprinting outside is really the BEST way to so HIIT, IMO); you would obviously use a pace that is challenging for you, but that you can handle without falling off the treadmill. You don't need to do effort for 30-45 seconds - as I said in an earlier post, 20 seconds is adequate enough, and if it's something you're not used to, trust me, it IS enough!

~Rosie~
 
Rosie Chee Scott said:
No worries :)

I'm not a runner either, LOL - what I gave you was just an example of how you could utilize a treadmill for efforts (sprinting outside is really the BEST way to so HIIT, IMO); you would obviously use a pace that is challenging for you, but that you can handle without falling off the treadmill. You don't need to do effort for 30-45 seconds - as I said in an earlier post, 20 seconds is adequate enough, and if it's something you're not used to, trust me, it IS enough!

~Rosie~
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i like to push myself as hard as i can which is usally to hard because after i get done i feel great cause i did it but then soo worn out rest of my day sucks and i.ll try any thing a couple times and running outside would suck here its 10 outside
 
tubbednova said:
i like to push myself as hard as i can which is usally to hard because after i get done i feel great cause i did it but then soo worn out rest of my day sucks and i.ll try any thing a couple times and running outside would suck here its 10 outside
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Which is good - INTENSITY (albeit doesn't have to be long) gets results (is your NUTRITION AND rest of your TRAINING are in line).

Just experiment with different things - try skipping or boxing or something (both great cardio modes), and you can do variations of HIIT with them as well. Start thinking outside the box - even swimming sometimes (swimming is very taxing on the body, and even the slowest pace if you're not used to it is intense).

~Rosie~
 
what im running into is im getting fatigue mid morning after doing these things.im doing cardio 6x a week with sunday being my only day of rest which i still alittle worn out from the week i guess
 
tubbednova said:
what im running into is im getting fatigue mid morning after doing these things.im doing cardio 6x a week with sunday being my only day of rest which i still alittle worn out from the week i guess
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Maybe you need to cut your cardio back to 3-4 days a week and just ramp up the intensity. Like I said earlier, alternating cardio with your resistance training days and having a day off is a good schedule. Remember that more is not always better - you want to train SMART.

~Rosie~
 
your the third one to say that i just feel odd not doing anything in the morning but i gotta do what i gotta do i guess hiit 3x 1 or 2 nice med longer ones
 
tubbednova said:
your the third one to say that i just feel odd not doing anything in the morning but i gotta do what i gotta do i guess hiit 3x 1 or 2 nice med longer ones
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We're not saying it for no reason! You have what you need to know - now APPLY it! I am not needed here anymore - over and out.

~Rosie~
 
so i changed my diet and my cadio taking in 1000 less cal mainly from fat and carbs and doing morning fasted cardio 3x for 30-40min at about 115-130bpm feeling little better already
 
tubbednova said:
thank you soo much for time once again
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No worries :)


tubbednova said:
so i changed my diet and my cadio taking in 1000 less cal mainly from fat and carbs and doing morning fasted cardio 3x for 30-40min at about 115-130bpm feeling little better already
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For effective and successful fat loss, you do NOT need to go 1,000 calories below Maintenance - ~500 calories less tops is MORE than adequate, especially if you are ALREADY creating more of a caloric deficit by adding in cardio or more training!

~Rosie~
 
im not my maint. is 3000 and im eating 2300-2400cal except on sat i go 400 over maint its only my second day on it but so far so good
 
Ever tried jumping rope? I've found that to be the best for me.

What I do is I jump rope for about 3 - 5 minutes, once that hits I hit the ground and do abs, weighted sit ups, then lats and then lower abs, then get right up and do another 3 - 5. If you do this 3 - 5 times you should have done a very decent workout.

You can always wear chin weights to further make it difficult and heavier jump rope.

Just a thought, not to mention it's one of the most fun workouts out there.
 
tubbednova said:
i really suck at jumping rope about 30sec is my avg.
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You don't have to not miss a jump... Just whenever you do stop, just get back on it. With time you'll get better and it is a killer workout
 
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