pedro: can you share with us what do you do on cardio (50-60min)?

How is your cutting progress?

at most times, I do my cardio in empty stomach or minimal meal (i.e starved environment). My cardio is 40 minutes (jog at 9kmh and walk at inclined position at 6.5kmh - burnt 400calories....my emphasize is to keep my heart rate to be at least 72.5% of max heart rate). Before cardio, I will spend about 10-15minutes doing some assisted lifting (such as smith machine or cable weight that suitable for rookie like me......). Between sets, I do some star jumps to upkeep my heart rate. I hate burpies since I wear glasses. I will fall down and make me tuhlang to do burpies .

Lift - then cardio, lift and then cardio again (5-10minutes depending on energy level). Been doing that for last 2.5 months....results is acceptable to me (rookie). Will just keep them burning.

my thinking quite like kianweic....LISS is preferred choice.....HiiT doesnt really burnt as much calory as one thought but good for those with limited time in gym. For your case, I think you allocate adequate time to do LISS. Moreover, LISS has lesser tendency to experience injury as compared to HiiT. just my 2 cents.

I think you and me have bf at least 20 plus % bf. It wont go so easily to catabolic state with such high bf. Nevertheless, I do drink a glass of milk before workout (to charge up abit). Therefore, I start with some weight exercise prior to cardio.

For heart rate monitor, i do always wear my HRM to monitor them for both cardio and weight. No need to hold the grip though they have it there.......Already sold my unused unit to someone.

I am enjoying the process of increasing stamina, losing BF, toning muscle, etc....in a slow and easy pace .......Where have I been to for so long....I only discover it Xmas 2008.

dont bother about HRM.....just manually agak-agak the heart rate range so that you can have a feel and start chasing heart rate i.e. do extra in between to keep the heart rate to be in your training zone or fatburning zone......(particularly during your cardio session...make sure those 50minutes are efficiently spent......kampong pepur said 'ganjaran setimpal usaha')

reward should be equal to efforts

or other way in a more engineering squarish meaning.....

input (efforts) = output (lose body fat)

after eating the KFC yesterday, pedro may thrash himself more during the workout to compensate the 'sin/reward'......

sometimes, I microwave chicken breast with some garlic salt and basil leaves......5-10minutes can be done but gotta spend some time to remove excess fat on chicken breast......yeah, still have some excess fat.