Cardio time

Trying to shed some pounds but dont want to lose the muscle. Gonna start hitting the tread mill this week and was wondering how often and how long you guys run.

when i did do cardio, it was just 3 days a week for half hour to 45 minutes on the bike, but thats awful advice,lol, so ill let someone else chime in lol

30 minutes after every workout (i am in cutting period). 15 on stair master 60 floors, and 15 walking at 5,5km at maximum incline.it keep's my bpm 155-170.works for me.

heart rate at 170, I gotta fight to get it up to like 140 i'd keel over at that bpm

Interval training is much more effective for fat burn and remaining metabolic verses catabolic. Distance running or running for time (steady state) becomes catabolic after your initial "ready to use" ATP storage is tapped... and we all know muscle burns easier then fat... so that becomes your next source of energy. Intervals allow your body to replenish ATP levels for fual making you more metabolic. Not saying that 30 minutes here and there won't burn fat, for those of you who do that good job lol I'm just saying as far as preserving muscle mass while increasing cardio to burn fat, interval training is by far the best way to go. not only that you spend a lot less time doing interval training verses steady state cardio. If you ever doubt this theory... compare the body of a sprinter to a marathon runners... you will see lol

Jump rope is a forgotten art... about the best interval training you can do if you can steadily jump rope with speed...

i find the stepmill/stairclimber to be the best and fsastest for leaning up. But thats al pointless if diets outta wack. But to answer ur other question i myself use 10g bcaas pre intra and post to keep me from goin to catabolic. That should def help ya keeep on the m,uscle and also donrt go full blown all out and for too long at once. a steady pace of 130-15bpm works great 4 me

Eat nutritional diet and do regular exercise to lose the weight and maintain the muscles.
Do cardio exercises daily fat at least half an hour along with some weight workouts and also take more veggies and protein foods for the fat burning and muscles maintenance.

Running is a no no for me. I think long term and do a moderate 45 minute cardio daily. The food intake will shape your body. Focus on everything put in front of you and how it will affect your body. Mind whip that shit...

I see significant fat reduction if I run longer distances 3-4 times per week. 3-4 miles per session although I'm sure I also lose some muscle mass as well. Running 1 mile a few times per week barely even registered for me.

dont run for shit..went for 1 today 2nd one in years did like 20 mins...it just pains me to run...i do hiit on the bike 20mins 30mins and fast walk incline bpm 150 170..works well that plus carb cycling and eca...BAM.....drop in some igf...BAM DOOM POW..

We start at 45 mins with ur hr @150 2 times a week.keep in mind running will be harder then the bike so pick whatever bike,treadmill or elliptical you feel comfortable with for where your body is at.if your big and haven't ran in awhile it's pretty safe to say the running mechanics are probally off so use an elliptical.most guys use the 45 mins 2 times a week for a month then they go to 130 mins 2 times a week with 1 session of sprints mixed In.then the 130 mins stays and you up the sprint speed or duration depending on what ur working on. And if ur a bad runner sneek in a few sessions working on mechanics of running at slow speeds remember it looks dumb but if your mechanics are bad it's like an unbalanced wheel when you speed it up more mechanical flaws come out and can lead to injury.

And for our guys who can run we mess around with clen at 50 mcg put the treadmill at 5 mph and keep them on there until there hr hits 170 then make them step off until they get back down to 140 but we have noticed that kind of training seems to smash your bioforce hrv score doing that my score goes from 92 down to 43 in a couple days so its very taxing on your Cns so be careful if u Try that.we use it to get into the 170 180 range to simulate a max effort that would push r hr that high.