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Clearing the myths: cardio for cutting

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varven
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2005/07/24 01:14:04 (permalink)

Clearing the myths: cardio for cutting

Hi all,
Ive been bulking all these days and have gotten to 87kgs at 20% body fat. Im wishing to begin a cut cycle now.
I have organized my diet for it appropriately.
Now heres the hardest part = cardio.
Firstly, My cut will occur over a period of 10 weeks. Yeah I know its a bit short but Ill be happy once I get to about 12% body fat, so no extreme cuts.
To begin with I , I will initiate cardio 3 times a week.
What heart Rate should I be aiming for and for how long?
I am not a fan of HIIT, Ive had 3 friends use it on cut and they all ended up loosing a fair bit of muscle, therefore I do not wish to start of with HIIT.

I am thinking along the lines of first 2 weeks: cardio 3 times a week for 20 minutes at about 50 - 65% max heart rate.
After that I could lenghten each session and maybe add in more in a week as well.
What do you guys reccomend ?
thanks for input,
Best,
V.V.
#1

20 Replies Related Threads

    TrentReznik
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    RE: Clearing the myths: cardio for cutting 2005/07/24 01:22:09 (permalink)

    ORIGINAL: varven

    Hi all,
    Ive been bulking all these days and have gotten to 87kgs at 20% body fat. Im wishing to begin a cut cycle now.
    I have organized my diet for it appropriately.
    Now heres the hardest part = cardio.
    Firstly, My cut will occur over a period of 10 weeks. Yeah I know its a bit short but Ill be happy once I get to about 12% body fat, so no extreme cuts.
    To begin with I , I will initiate cardio 3 times a week.
    What heart Rate should I be aiming for and for how long?
    I am not a fan of HIIT, Ive had 3 friends use it on cut and they all ended up loosing a fair bit of muscle, therefore I do not wish to start of with HIIT.

    I am thinking along the lines of first 2 weeks: cardio 3 times a week for 20 minutes at about 50 - 65% max heart rate.
    After that I could lenghten each session and maybe add in more in a week as well.
    What do you guys reccomend ?
    thanks for input,
    Best,
    V.V.




    If uou don't want to do HIIT then go for A.M cardio if possible on just whey /water,between 20-45 mins,adjust as you go for more/less weight/fat loss.

    When doing cardio A.M on empty it will be quite hard for you to hit high HR anyhow and if you do it won't be for long,I think you need to experiment alot over the 1st 2weeeks and adjust from there possibly adding more time/miles or more intensity if you plateau.

    Worth getting a few opinions here,I'm tackling bulking ATM so don't take my word for it cutting wise although I'm pretty confident about A.M cardio for fat loss,I know it works.
    #2
    varven
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    RE: Clearing the myths: cardio for cutting 2005/07/24 01:30:35 (permalink)
    Agreed, my mate uses am cardio on empty stomach save for whey in water + glutamine + BCAA.
    Its working well for him.
    What is an advisable heart rate to aim for ? will 50 - 60% of maX HR suffice ?
    #3
    TrentReznik
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    RE: Clearing the myths: cardio for cutting 2005/07/24 01:38:29 (permalink)
    I poodleed along at btween 60 and 80% of MHR,the higher % being the hills.

    I can't say what would suffice for you mate,all I know is I was crap at staying at 50% of my MHR,feels slow and took forever to ride anyway but I don't know what your chosen cardio might be so that may not be a issue.

    Depends of time aswell,50% MHR might be fine if your doing 40+,if its 20 or so then I'd go faster but thats just me,as I said collect a few opinions.
    #4
    TrentReznik
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    RE: Clearing the myths: cardio for cutting 2005/07/24 01:40:05 (permalink)
    Actually mate best to say I do not use a HR monitor so I'm making [un] educated guesses about what I believed my effort was compared to my max effort,I'll assume this is comparable to MHR or indeed the same.

    Thanks
    #5
    ToxicToffee
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    RE: Clearing the myths: cardio for cutting 2005/07/24 08:57:42 (permalink)
    IMO 20 minutes at 50-60% of MHR twice a week will have minimal effects

    200 cals a time?

    400 cals a week?

    you can save that a day through educated nutritional choices

    for am i would suggest 4 times a week in this case, 40 minutes ish at 65% of MHR

    yes i have been black and white a bit but 20 minutes X 2 will not make a sufficient dent in any fat stores IMO
    #6
    kinglean
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    RE: Clearing the myths: cardio for cutting 2005/07/24 11:19:15 (permalink)
    ^^^^^^^^^ agree
    Not enough calorie deficit with your outlined cardio structure.
    Extend the duration to 40 mins or more and as Toxic says 4 times a week will dent the fat bigtime without jeopardising your mass.
    #7
    varven
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    RE: Clearing the myths: cardio for cutting 2005/07/24 12:47:51 (permalink)
    thanks for the feed back guys,
    its cardio 4 times in the morning on an empty stomach for 40 mins at 60 - 70 % max hear rate.
    #8
    ToxicToffee
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    RE: Clearing the myths: cardio for cutting 2005/07/24 14:03:48 (permalink)
    after protein only meal

    yes it would be a possible starting point
    #9
    Rob18
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    RE: Clearing the myths: cardio for cutting 2005/07/24 16:47:15 (permalink)
    would taking a protein sup with water before AM cardio just minimise the amount of muscle lost ? i dont take anything before i go out running, will i be burning muscle aswell ?
    #10
    ToxicToffee
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    RE: Clearing the myths: cardio for cutting 2005/07/24 16:49:44 (permalink)
    yes, your body is likely to already be in a catabolic state after an overnight fast, and running on empty will add to this and lead to muscle breakdown in the majority of cases
    #11
    Rob18
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    RE: Clearing the myths: cardio for cutting 2005/07/24 16:54:45 (permalink)
    better get me some supplement then. thanks
    #12
    ToxicToffee
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    RE: Clearing the myths: cardio for cutting 2005/07/24 17:07:57 (permalink)
    whey protein in water would be fine
    egg whites alone would be fine
    l glutamine at 5g 15 minutes prior would suffice
    #13
    Rob18
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    RE: Clearing the myths: cardio for cutting 2005/07/24 17:16:43 (permalink)
    i ordered some of that free sample of unflavoured whey from myprotein, il see what that tastes like then buy from there i guess
    #14
    Oldgit
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    RE: Clearing the myths: cardio for cutting 2005/07/24 20:35:03 (permalink)
    I cut from 18 stone @ 36% to 13 stone 7 lbs @ 19% through diet & cardio. The way I did the cardio was to go as hard as I could for as long as I could on the bike, three sessions a week.

    I started out exercising for 12 minutes, then upped it 6 minutes at a time, as and when I could until I was doing an hour. I found that I could add 6 minutes every 4 or 5 weeks. I found an hour to be too much, and cut it back to 42 minutes, every session at maximum effort, i.e. just a fraction under my MHR the whole time.

    I don't think this 60% of MHR stuff works, IMHO you're just not working hard enough doing it that way.

    Oldgit

    Six packs are for WIMPS - I've got a firkin!!!!!
    #15
    CheekyChappie
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    RE: Clearing the myths: cardio for cutting 2005/07/25 01:08:36 (permalink)
    don't think this 60% of MHR stuff works, IMHO you're just not working hard enough doing it that way


    Of course it works, you just have to spend longer compared to working at 80%, say, as the calorie burn is slower.
    #16
    SCN
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    RE: Clearing the myths: cardio for cutting 2005/07/29 22:34:43 (permalink)
    Of course it works, you just have to spend longer compared to working at 80%, say, as the calorie burn is slower


    hi mate...could you explain the logic behind working at HR percenatges for fat loss..any links or scientific literature would be great!

    #17
    samcim
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    RE: Clearing the myths: cardio for cutting 2005/07/30 14:27:33 (permalink)
    As long as Im burning calories I dont care
    #18
    ToxicToffee
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    RE: Clearing the myths: cardio for cutting 2005/07/30 16:41:11 (permalink)

    ORIGINAL: SCN

    Of course it works, you just have to spend longer compared to working at 80%, say, as the calorie burn is slower


    hi mate...could you explain the logic behind working at HR percenatges for fat loss..any links or scientific literature would be great!



    its the origin test linked at the top of the diet forum that does this
    each individual is specific and the fat burning contribution to overall calories will generally be at a higher % the lower the heart rate although total cals burned will determine weight loss
    #19
    ToxicToffee
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    RE: Clearing the myths: cardio for cutting 2005/07/30 16:41:33 (permalink)

    ORIGINAL: samcim

    As long as Im burning calories I dont care


    even if it means going catabolic?
    #20
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