So I thought I'd post a thread about what I've been reading about.

Cardio is good for you, bulking or cutting.

http://www.bodybuilding.com/fun/satter2.htm



Extra reading from the same author : http://www.bodybuilding.com/fun/satter3.htm

>>>>>>>

Alan Aragon on HIIT, LISS and fed vs fasted cardio: http://forum.bodybuilding.com/showthread.php?t=747976

In summary, fasted cardio is a bad idea.



LISS or HIIT? Doesn't matter. As long as you're doing it. Personally I'd pick HIIT.



>>>>>>>

Great thread with many good responses by Layne Norton about fed-state cardio, pyramiding cardio here: http://forum.bodybuilding.com/showthread.php?t=99420

>>>>>>>

Roundtable about Cardio in general : http://www.t-nation.com/free_online_articl...rdio_roundtable

>>>>>>>

To sum it up: Do your cardio. It doesn't matter if you prefer LISS or HIIT. What matters is that you're willing to do it. It's not gonna work if you hate what you do. Feed yourself before going. It's like any other workout.

Feel free to comment if you disagree.

This post has been edited by mofonyx: Apr 14 2009, 05:54 PM

Is HIIT suitable for a fat ass? Currently doing LISS but want to try HIIT...

Good share mofonyx

btw, your avatar msg...assembly language or something?

his avatar language is the Blue ray disc encryption code .

Seems like a good deal, but still i induce cardio for my lift. 45 sec rest or 30 sec rest betweent sets. I dun like cardio by running or rowing or swimming >< i m a lazy piece of meat.

OT : not blu-ray.. hd-dvd

Funnily enough, I've stopped all forms of cardio on normal workout days. Instead, I go jogging on weekends that I can. However, reading most of the links up there, has got me thinking of maybe trying to shove in a 10-minute HIIT after weights. But like Jamis, I'm a lazy piece of meat, too.

This post has been edited by mcbarney666: Apr 14 2009, 10:25 AM

Ops.

I'm not sure should I continue cutting or I should stop for now a while. My current weight now should be 85kg, which is still a little overweight for my height.

I'm starting to feel that I lost more muscles than fat, and the fats are getting thicker. I need to gain more muscles now. My main concern is my chest, abs and back. I will still do cardio, maybe for only 10 - 15mins, as warm up.

I don't want later my body look like crap. When I sit down, I could see the thick fats around my waist and stomach area, look pretty awful. Very stubborn fats.

Need to do a lot of abs workout.

I don't know why the hell am I getting this shit, because I don't skip meals and I eat clean food, 4 - 5 meals per day. I train hard, get enough rest, drink enough liquid. It's like almost perfect.


Please advise.

This post has been edited by zeist: Apr 14 2009, 12:18 PM

if you are still not satisfied with the cutting, then do more cutting. cardio is best during cuting time. but weight training also important. maybe something wrong with your diet or exercise. Cardio do at least 30 minutes. and not more than 1 hour. try 3-4 days a week. I think you are not eating enough protein and eating too much carb. That's why more fat accumulate and muscle loss. try tweak your diet a bit. as mentioned by many, sit down is not efficient in losing tummy fat or whatever fat in your body. Cardio is the best.

This post has been edited by kurtkob78: Apr 14 2009, 12:48 PM

This can't be the problem. I don't have carb for lunch and dinner. Breakfast I have 2 slices of wholemeal bread and oat, that's all for carb. I take enough amoutn of protein daily.

I do cardio 5 times a week, 30 minutes.

My arms and legs are pretty tight already, can see muscles, veins are popping out around my shoulder area. My chest, back and abs not so soon.

My upper back is lean, middle back onwards...

This post has been edited by zeist: Apr 14 2009, 01:00 PM

careful of hidden carb. Cutting must be not too low and low enough for fat reduction. Also don't stay in caloric deficit too long or your metabolism will go down and you need to either reduce your calories or perform harder cardio. Maybe you should give it some time. Sooner or later you will see your six pax

what kind of cardio do u do zeist

Many people told me to stop cutting at 85kg, but I want to cut down till at least 80kg.

Well, when I'm standing I do look damn freakin' nice (not trying to what), squating down is still ok, like most people have fats around their waist, but when sitting down on a chair, WTF?! It's only when sitting down.

I think I won't be doing cardio that often anymore for now. Maybe twice per week, 30 minutes. I also work out in the morning, some fat loss workouts. About 30 minutes too.

I know it takes time to get rid of the fats, but I'm not expecting this kind of result at the moment.

So I will be doing less cardio and more weights. I need to do twice at least for back, abs and chest workout.

For now I wanna focus more on my back, because I always tarak feel the koyak orgasm, that's why. Once the back is tight, then I'll move on to the abs, solely abs. My chest is there, nothing to worry much. But still need to flatten it a little.

Once all tight, then I kasi cut again.

I wanna cut all the way to 80kg, but I'm afraid the fats becoming even thicker than before. Now isn't that bad.

I do only treadmill cardio.

This post has been edited by zeist: Apr 14 2009, 02:05 PM

This is what I eat daily

- half boiled eggs
- whole meal bread
- oat
- milk
- banana
- apple
- oranges
- chicken breast
- steam fish
- tuna
- high fiber biscits

I eat damn clean, rest enough, go to bed at the right time, train hard... But getting shitty result. I do gain a lot of muscles, but I'm losing muscles too around my waist and back area. My arms are fine, very fine. Nothing to biatch about.

I only know that I lose more muscles than fat.

lol, now become diet thread. you should put it in what u eat in every meal. say what you eat for breakfast, lunch, dinner. Try to do fasted cardio

lol, fat is all about diet thou, tats y it became a diet thread. Dude try to go for anabolic diet perhaps, i do lose some fat but it takes sumtime to see the result thou. But still ur calories intake still the main thing that contribute to fat thou.

This post has been edited by jamis: Apr 14 2009, 02:03 PM

zeist, er... i mean what type of cardio? high intensity? low intensity? how long is ur warmup / actual workout / cooldown? whats ur heart rate when doing the activity

fat-ass or fit-ass - both can do Hiit. Just that Hiit has higher tendency of injury if one is not careful enough......

Jeez, fuzzy morning.

Anyway, you shouldn't do HIIT on lifting days.

This post has been edited by mofonyx: Apr 14 2009, 05:13 PM

Why is that so?

I have been doing HIIT during my lifting days for the past 5 weeks, and the results from my training have been amplified ALOT.
Faster recovery time, less lactic acid buildup, bf% reduction, lean muscle mass gain.. just to mention a few.

My HIIT training is like this:
Warmup - 1-3mins

8 intervals of 1min run,1min walk= total 16min

Cooldown - 3mins

I lift on a 3day split per week.
But then again, thats just my body loving the combo. Not everyone is the same, gotta listen to your body.

---

Added on April 14, 2009, 6:15 pmPerhaps you're running on too much a calorie deficit?

Perhaps you should try adding a little more carbs, I suggest pasta.

Muscles don't grow on protein alone, carbs play an important role in adding and maintaining muscle.

This post has been edited by tineagle: Apr 14 2009, 06:15 PM

It's generally _not_ recommended to do HIIT on the same day as the lift. You can find this info on the thread.

Why is this so? Well using common sense, HIIT is a workout on it's own. It's very strenous and taxing on the body. So are your lifts. If you perform HIIT before your lift you would deplete all your energy and have none left for the lift. Which can be potentially damaging (muscle wise and form wise). This is a deduction coming from the requirement of feeding your HIIT like any other workout. A pre/post-workout shake with HIIT ensures that you're not shredding away muscle when really what you want to get rid of is the fat, + all that hormonal benefit.

Doing HIIT post-workout, one can only imagine how that would be after a hard day of squatting it out! You'd probably be a bit catabolic by then. You would require pre-workout nutrition is so great (hard to imagine) that it can sustain a day of heavy squats following that, HIIT! Having a HIIT session post-lifting would be akin to doing HIIT fasted state, which is bad. There are people that suggest taking a shake after workouts to supplement the post-workout HIIT. But after that, another shake to feed HIIT? Sounds a bit over the top to me.

So that's my opinion on the matter. If you feel that you're benefiting doing HIIT on your lifting days then go ahead. You know what's best for your body. However, I strongly suggest otherwise.

This post has been edited by mofonyx: Apr 14 2009, 06:49 PM

tineagle,

if you can HIIT on ur lifting days - either ur not lifting hard enough or hiiting it hard enough

i do cardio 3 times a day
each time 10 mins warm up on treadmill
30 mins run on crosstainer,30 mins on stationary bike

I do 3 - 4 mins walk at 6.0km/h, then jog at 9.0km/h for 5 mins, for 30 minutes. I don't check my heartrate. But highest was around 19x. This is just average intensity, I don't do 12.0km/h anymore.

I've decided to cut down until 80kg before I stop.

---

Added on April 14, 2009, 9:41 pmBreakfast = 5 eggs (1 whole), 2 whole grain meal breads, 250ml milk + 4 big spoons of oat

Lunch = 1 chicken breast, 1 apple

Pre-workout = 250ml milk blend with two 7" banana

Dinner = 1 steam fish, 5 egg whites, 150ml milk




This is what I eat everyday, do you think I eat too much? I don't think so.

---

Added on April 14, 2009, 9:43 pmI do eat carbs but very small little amount. Pasta is good for slow digestion, and is a good carb. I need to adjust my food intake again.

This post has been edited by zeist: Apr 14 2009, 09:43 PM

how do u know i lost more fat than muscle?

check your bf percent every 1 or 2 week. If you are losing weight and your fat % remains, it means your are losing lean mass, if you are losing weight and your fat % reduce. That means you are also losing fat. Don't eat too low caloric deficit to prevent muscle loss.

Your diet is horrible.

You eat 1 chicken breast and 1 apple for lunch? Wow. I weigh at least 18 kilos less and I eat even more than you.

I've said this once in your journal, but you got all defensive ; You live too much by the books. Cmon man, who eats 1 chicken breast and 1 apple for lunch.

Try cross-training, it is a good alternative if you want to loose your gut. Its either your start listening or you will end up being a depressed fat man.

This post has been edited by shanecross: May 12 2009, 03:44 PM

he will say that he know wat is he doing.
just like how we commented on his ambitious attempt on heavy weights which most of us advise to go slower...
he even said wanted to deadlift 150-160kg. which... i not sure he done any or not. =.=

not necessarily. If your weight is lower, but bf % is the same, you could be losing water/bowel discharge..etc

The best way is to see the bf weight itself. Most machine tests will show you the weight of body fats in your body

To much Fructose + To much Lactose = GAIN FAT !! Google it !!

Well, I just can't help but to say something whenever he says something silly.