Go the extra mile and try to work in some high intensity stuff. I've kind of slacked on cardio lately because I switched gyms (old one had an indoor track), but set up two cardio days week for a few weeks to run a mile as fast as you can, each day. Try and beat your PR every time.
Or not.
i do liss cardio at least twice a week, sometimes i will be able to sneak a 3rd one in there. i normally do it on the bicycle too
i'd like to eventually get on the treadmill and run some, but im in no hurry, being an ex fat kid, running just is not my thing
thanks for the suggestions tho homie
Quote:
Originally Posted by Squirrelly Wrath
Or you could do High Intensity Interval Training which is more efficient at body recomposition, and fat oxidation due to the EPOC effect.
i havent started hiit yet, i will eventually be doing it. eventually i'd like to be doing liss twice a week, and hiit once a week. i was told to give hiit its own session but i am a little confused how to do this. should i do it fasted? (i have bcaas to work with currently) or would it be better to break my fast with my mainly protein meal, wait an hour or so then go do some hiit?
or am i just over thinking this?
Quote:
Originally Posted by CobraXX
Or get better genetics and don't do any cardio
for me personally, its not cutting without some kind of cardio
idgaf what kevin says or does
lol, not an option
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i havent started hiit yet, i will eventually be doing it. eventually i'd like to be doing liss twice a week, and hiit once a week. i was told to give hiit its own session but i am a little confused how to do this. should i do it fasted? (i have bcaas to work with currently) or would it be better to break my fast with my mainly protein meal, wait an hour or so then go do some hiit?
or am i just over thinking this?
You're over thinking it, for the most part. Don't do it fasted. Eat a small meal before. Either dedicate a gym session to it, or perform it after your workout. 20-30minutes of 1:1 or 1:2 intervals should suffice.
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Or you could do High Intensity Interval Training which is more efficient at body recomposition, and fat oxidation due to the EPOC effect.
Word. I've just always felt greater satisfaction improving pr's w/ running miles, than interval sprints. Plus, runners high is Doing both is
You think they would yield next to the same results, SW? Running a 6 min mile, vs. interval sprints?
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in the fall i was doing, 30 sec going hard (90ish rpm), 1 min rest(60ish rpm), 30 sec hard, 1 min rest, and so on. this was on the elliptical.
sound about right?
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"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"
"Originally posted by WorldStrike: Drop the ego. The weights on the bar will lie to you, the mirror never will."
Sounds pretty decent, although I always did running, 30 seconds hard, 30 seconds off. 1 minute = 1 "rep". When I did it, I would do 8 total weeks, ramping up from 8 reps a week to 16 reps a week. Felt pretty awesome, also leaned me out a lot.
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in the fall i was doing, 30 sec going hard (90ish rpm), 1 min rest(60ish rpm), 30 sec hard, 1 min rest, and so on. this was on the elliptical.
sound about right?
Go by and check heart rate. I'm ignorant on exact cardio intensities. I just run my heart out with a mile or sprints, hit 180 bpm, lose ability to breathe (asthma), and feel awesome afterwards. I figure I can't go wrong. I need to work on stamina now.
Ellipticals can get you worked, but try 20 mins on a stairclimber at maximum. You sweat bullets.
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Last edited by Mr.Familiar : 04-18-2012 at 01:47 PM.
I'll incorporate cardio a couple weeks into my cut. Doing LG right now while slowly changing from around 350c/200p/90f to 150c/300p/70f. Once I hit those macros, I'll start incorporating 1 HIIT, and 1 LISS session per week. Probably continue that for about 3-4 weeks then start bulking again.
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i check my heart rate while doing liss, i keep it between 130-150 the whole time
will probably have to look up heart rate ranges for hiit
and on the stair climber note, ill prolly throw these in there somehow a few times this summer
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"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"
"Originally posted by WorldStrike: Drop the ego. The weights on the bar will lie to you, the mirror never will."
130-150 is a solid range for a sustained session. 180 is maximum for a short, high intensity session.
__________________ Twothousandandfour.
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"Lay your facts by the side of every-day practices of this nation and you will say with me that, for revolting barbarity and shameless hypocrisy, America reigns without a rival." -Frederick Douglass
Running ruins your knees and causes heart attacks.
__________________ Twothousandandfour.
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Poor man, living a rich life
"Lay your facts by the side of every-day practices of this nation and you will say with me that, for revolting barbarity and shameless hypocrisy, America reigns without a rival." -Frederick Douglass
Last edited by Mr.Familiar : 04-18-2012 at 04:14 PM.
__________________ Twothousandandfour.
Any man who knows a thing, knows that he knows not a damn, damn thing at all. K'Naan
Poor man, living a rich life
"Lay your facts by the side of every-day practices of this nation and you will say with me that, for revolting barbarity and shameless hypocrisy, America reigns without a rival." -Frederick Douglass
I honestly don't know what happened with the bench. Just didn't feel tight at all, and didn't have any power. Could be cause of the hour of yoga I did yesterday, definitely felt it in my shoulders. I'm gonna take 10% off and make another run at it. I'm hoping 175 feels easy and I'll bump it up as I go next time around.
Also held off on incline DB because my arms and shoulders felt shot from failing the bench twice. Still getting stronger so I'm not complaining, but I'm not happy lol
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Feel out the ME bench next time starting at 185 instead of straight across. Change up the volume work slightly - try 10 sets of triples at the same weight, explosively, with bands. Just to mix it up. Then return to normal.
I need to work on stamina now.
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