Cardio

Hi all,
 
New to this forum, just looking though and there looks to be some good info on here!
 
I am looking to start adding in an evening of cardio once a week and was wondering what most people do. 
 
I currently train 3 nights a week (chest/tri then Back/bi's the Shoulders/Legs).  Looking to add the cardio in to cut and lose some fat.
 
Any help would be much appreciated.
 
 

You need to focus on one or the other, build muscle (bulk) or lose weight (cut) because the dietary requirements are quite different for both. On a cut you need to eat 15% less than your sedentary resting metabolic rate (RMR) and on a bulk you need to eat 20% more than your sedentary RMR. RMR is the number of calories your body requires to maintain your current weight just sitting around, working a desk job etc.

Personally, I prefer to do 30-45 min cardio on alternating days to my weights but it depends on your lifestyle as you may not be able to do this. If you have to do both in the same session do your cardio last.

If you're looking at losing weight you want your cardio to be high, intensive for min 30 min. forget the fat burn zone, go for 80-85% MHR steady state, interval or intensive interval training is fine as long as you're burning calories and more of them than your body requires to fuel itself (ie RMR)

You need to focus on one or the other, build muscle (bulk) or lose weight (cut) because the dietary requirements are quite different for both. On a cut you need to eat 15% less than your sedentary resting metabolic rate (RMR) and on a bulk you need to eat 20% more than your sedentary RMR.

No, sorry, but not true.

It is perfectly possible to put on muscle and cut fat at the same time. As for these percentages, if you eat 20% above your resting MR you are likely to just get fat!

Explain.

Scaryant


Explain.

 

It is possible.

It's also possible to walk on a tight rope between 2 skyscrapers - I'd just rather take the lift.

thanks for the comments guys, i have since added some cardio work after weights 3 times a week, whilst following a good diet, will see how that goes for a few months.