|
|
Post by fitsho on Jul 14, 2008 20:45:02 GMT -5
Personally I use and advocate low intensity long duration cardio for fat burning. It's boring and tedious but it works!! Typically I will either choose walking on an incline OR climbing stairs/stepper/step-mill. This is the best way to burn body fat with minimal muscle loss. If you burn out on cardio you will end up looking flat and stringy. This is one of the biggest mistakes women and figure competitors make while dieting. I can guarantee you that Eric (The One) will agree.  |
|
|
|
Post by Cathy on Jul 15, 2008 7:48:51 GMT -5
Personally I use and advocate low intensity long duration cardio for fat burning. It's boring and tedious but it works!! Typically I will either choose walking on an incline OR climbing stairs/stepper/step-mill. This is the best way to burn body fat with minimal muscle loss. If you burn out on cardio you will end up looking flat and stringy. This is one of the biggest mistakes women and figure competitors make while dieting. fitsho, for what duration ( time?) and what intensity ( do you shoot for a target heart rate?) do you perform your cardio sessions? And what area do you compete in? Thank you Cathy |
|
tonyt
P/RR/S Member
Posts: 68
|
Post by tonyt on Jul 15, 2008 12:02:15 GMT -5
Given that it is summertime, go walking outside for 45 minutes. Much better than a treadmill!
|
|
|
|
Post by chanman83 on Jul 15, 2008 12:06:27 GMT -5
Personally I use and advocate low intensity long duration cardio for fat burning. It's boring and tedious but it works!! Typically I will either choose walking on an incline OR climbing stairs/stepper/step-mill. This is the best way to burn body fat with minimal muscle loss. If you burn out on cardio you will end up looking flat and stringy. This is one of the biggest mistakes women and figure competitors make while dieting. fitsho, for what duration ( time?) and what intensity ( do you shoot for a target heart rate?) do you perform your cardio sessions? And what area do you compete in? Thank you Cathy I can't speak for her but I started to use the step step master and I go NO higher than level 8 and i'm sweating like I jumped into a pool for 25 mins then I do 25 on incline walk and so far results are going great! |
|
|
|
Post by The One on Jul 15, 2008 12:40:31 GMT -5
I agree completely, but it all depends on the way one diets.
For those that use a low carb or no carb approach, low intensity/long duration cardio is necessary in order to burn pure fat for fuel and to prevent muscle loss through the breakdown of amino acids in muscle.
However, for those that react better to, or choose to, use a medium to high carb/lower fat approach to dieting, some high intensity cardio will become necessary.
|
|
|
|
Post by fitsho on Jul 15, 2008 14:15:32 GMT -5
fitsho, for what duration ( time?) and what intensity ( do you shoot for a target heart rate?) do you perform your cardio sessions? And what area do you compete in? Thank you Cathy Depending on if I am pre-contest or simply in maintenance mode determines the duration of my cardio session. With pre-contest I usually begin with 30 minute sessions and increase by about 5 minutes every week depending upon my progress. If I am off-season (or maintenance mode) I typically will do 30 minutes on training days and 45 minutes on off days with one or two days off completely each week. This is geared for my body specifically as I have a tremendously stubborn physique that loves to hold on to body fat and water weight. In regards to intensity, I don't pay attention to heart rate. Just be sure you are working hard enough to sweat and not hard enough to hold a conversation. With the step-mill (rolling stair climber or gauntlet) there is no way you can hit cardio zone as it's practically impossible to reach a running speed. That thing forces you to take it slow. I use this almost every morning right when I wake up before breakfast. |
|
|
|
Post by Cathy on Jul 15, 2008 21:12:46 GMT -5
fitsho, for what duration ( time?) and what intensity ( do you shoot for a target heart rate?) do you perform your cardio sessions? And what area do you compete in? Thank you Cathy Depending on if I am pre-contest or simply in maintenance mode determines the duration of my cardio session. With pre-contest I usually begin with 30 minute sessions and increase by about 5 minutes every week depending upon my progress. If I am off-season (or maintenance mode) I typically will do 30 minutes on training days and 45 minutes on off days with one or two days off completely each week. This is geared for my body specifically as I have a tremendously stubborn physique that loves to hold on to body fat and water weight. In regards to intensity, I don't pay attention to heart rate. Just be sure you are working hard enough to sweat and not hard enough to hold a conversation. With the step-mill (rolling stair climber or gauntlet) there is no way you can hit cardio zone as it's practically impossible to reach a running speed. That thing forces you to take it slow. I use this almost every morning right when I wake up before breakfast. Thank you for your response. I find it interesting to see how other folks do things. I love the stepmill. But I like to vary what I do . |
|
|
|
Post by fitsho on Jul 16, 2008 21:11:05 GMT -5
Well, the problem is I hate cardio. So I just basically pick a machine and try to get it over with. The only reason I will switch machines is if I am completely dying on whatever peice of equipment I'm currently using. Either way I've got to complete an allotted amount of time so might as well just do it on one machine.
|
|
|
|
Post by Cathy on Jul 16, 2008 21:47:39 GMT -5
Well, the problem is I hate cardio. So I just basically pick a machine and try to get it over with. The only reason I will switch machines is if I am completely dying on whatever peice of equipment I'm currently using. Either way I've got to complete an allotted amount of time so might as well just do it on one machine. cardio is a necessary evil I dreaded it too, until I stumbled upon some fitness based hypnosis downloads. Basically, it helps you to change your view on cardio, dieting and I have to say it really helped my attitude. I found them via Nancy Georges website. She is an IFBB Figure pro. Its good stuff |
|
|
|
Post by fitsho on Jul 17, 2008 13:03:54 GMT -5
Well, the problem is I hate cardio. So I just basically pick a machine and try to get it over with. The only reason I will switch machines is if I am completely dying on whatever peice of equipment I'm currently using. Either way I've got to complete an allotted amount of time so might as well just do it on one machine. cardio is a necessary evil I dreaded it too, until I stumbled upon some fitness based hypnosis downloads. Basically, it helps you to change your view on cardio, dieting and I have to say it really helped my attitude. I found them via Nancy Georges website. She is an IFBB Figure pro. Its good stuff Interesting. I don't have any issues with dieting, that's easy. It's the cardio that I despise so much. Maybe I should look in to this. |
|
|
|
Post by Cathy on Jul 17, 2008 23:01:55 GMT -5
cardio is a necessary evil I dreaded it too, until I stumbled upon some fitness based hypnosis downloads. Basically, it helps you to change your view on cardio, dieting and I have to say it really helped my attitude. I found them via Nancy Georges website. She is an IFBB Figure pro. Its good stuff Interesting. I don't have any issues with dieting, that's easy. It's the cardio that I despise so much. Maybe I should look in to this. Well , I would be interested in what you think. It really helped me to look at the diet and cardio differently, with a much more positive attitude  And Nancy is a hoot Us ladies have to stick together and share the things that make this journey positive. |
|
|
|
Post by garrett88 on Dec 8, 2010 4:42:01 GMT -5
I have been doing slow cardio while trying to add lean mass.
I do it on training days (4 days week) before breakfast. I keep my HR from 100-110 bpm. I have a low RHR tho (50 bpm or less).
It also limbers me up for training that day. You can always take a few grams of EAA or BCAA prior to fasted cardio(if worried about glucogenisis). I usually take my sisters toy poodle around the local park. I do a very light jog and monitor my HR with a polar watch. I have done this for months and I have added about 2 kg with no fat gains. That's with a high calorie diet in which I count cals and am very strict. So it works for me, tho I would never use a machine because I get very bored. Hit cardio is good, I used to do KB and BB complexes alot. However it hindered my recovery from training. So basically you just can't have it all unfortunately. Also slow cardio is good for recovery as it increases blood flow. Lately on off days from training if I am not actually doing anything that day, I will lounge around and let the calories fill the holes.
|
|
zack
P/RR/S Newbie
Posts: 26
|
Post by zack on Dec 9, 2010 18:09:04 GMT -5
Ever since Body for Life came out, I've been doing 20 minute sessions of HIIT for cardio. While it is very effective at burning fat, it also left my muscles looking flat. Then, I read about slow cardio and decided to give it a shot. For the past 3 weeks, I've been walking either on the treadmill or outside for about 45 minutes a day. I can now say without a doubt, that not only am I visibily losing BF, but my muscles look much fuller. I've no ambition of getting onstage and competing or going on a super low carb diet, but this method ROCKS! While slow cardio may not work for everybody, through trial and error, it works for me!! Glad its working for you bro! I too have had great success with HIIT but I believe HOSS is the one who mentioned that varying up your cardio as well (slow 1 wk, HIIT the next) really hits the body good and keeps it guessing. Everyone adapts differently so you just have to see what works for you... just like you said. Again, glad its working for you. I would like to do slow paced cardio more, but I always have to cut it short since my legs get REALLY chaffed and irritated. Walking and the Elliptical do this both.  I'm going to have to start putting petroleum jelly on the inside of my legs if I am to start doing those machines again. Under armour briefs will help with this [glow=red,2,300]T[/glow] |
|
And Nancy is a hoot 
I'm going to have to start putting petroleum jelly on the inside of my legs if I am to start doing those machines again.