Thanks Thanks:  0
Recommend Recommend:  0
Likes Likes:  0

Thread: Complete Cardio

  1. #1
    Musclechemistry Guru Board Certified MD
    Ox 51's Avatar
    Join Date
    Aug 2010
    Location
    Down South
    Age
    46
    Posts
    5,191
    Rep Power
    2147488852

    Default Complete Cardio

    COMPLETE CARDIO




    Here are five cardio workouts to help you drop that unwanted body fat. But first, here are nine important tips to make sure you maximize the amount of fat you burn during your sessions.

    >> Do a minimum of 30 minutes of cardio three times per week.
    >> If a single, continuous session of cardio seems too boring, break it up into smaller segments.
    >> Do cardio either first thing in the morning or immediately after weightlifting. If that isn't possible, do it when you can - that's much better than not doing it at all.
    >> The best cardio machine for fat-burning appears to be the treadmill.
    >> The best form of cardio for maintaining or enhancing leg mass and strength appears to be the stationary cycle.
    >> Working out at 70%-80% of your MHR burns the most amount of fat the workout.
    >> Interval training keeps your resting metabolism elevated higher and may lead to greater overall decreases in bodyfat over time.
    >> Take in 10-20 grams of protein before cardio to preserve muscle.
    >> Supplements such as caffeine, carnitine and HCA can help you burn more fat during cardio workouts.


    CARDIO CATEGORY: MUSCLE PRESERVATION
    Balancing cardio with weight training is a constant struggle: You want to do cardio to get lean, but not at the expense of losing muscle. While diet, intensity and a number of other factors will come into play, there is one choice you can make that will help your cause. The key may be to focus on the stationary cycle as your primary form of cardio exercise. Scientists from the University of Jyvaskyla (Finland) found that athletes who strength-trained and did their cardio on a stationary cycle for 60 minutes twice per week gained more leg strength and thigh muscle size than those who just strength-trained. To keep the gains coming and the fat away, try the "Cyclical Gains" program three times a week, and be sure to keep total cardio time to under two hours per week.

    WORKOUT 1: CYCLICAL GAINS
    Try this workout on the stationary cycle (upright or recumbent) three times per week to keep up the muscle gains and fat loss.

    Intensity Time
    (% Max HR)
    50% 1 min.
    60% 1 min.
    70% 5 min.
    75% 15 min.
    70% 5 min.
    60% 2 min.
    50% 1 min.

    BONUS CARDIO PLANS





    WORKOUT 2: STEADY BURN
    Try this targeted heart-rate workout on a treadmill, or, if necessary, an elliptical machine, stair-stepper or stationary cycle. Adjust the intensity of the machine to hit the prescribed intensities, which accommodate warming up and cooling down.

    Intensity Time
    (% Max HR)
    50% 1 min.
    60% 2 min.
    75% 24 min.
    60% 2 min.
    50% 1 min.






    WORKOUT 3: HIGH THEN LOW
    Try this pyramided-intensity workout on the treadmill or stationary cycle to burn 25% more fat.

    Intensity Time
    (% Max HR)
    50% 1 min.
    60% 1 min.
    80% 15 min.
    60% 15 min.
    50% 1 min.






    WORKOUT 4: INTERVAL CHALLENGE
    Try this workout on the treadmill or other cardio station. This routine will help you burn fat long after your session is over.


    Intensity Time
    (% Max HR)
    50% 2 min.
    60% 1 min.
    80% 1 min.
    50% 1 min.
    85% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    90% 1 min.
    50% 1 min.
    85% 1 min.
    50% 1 min.
    80% 1 min.
    50% 2 min.



    Note: You don't have to measure your heart rate every minute to figure out your intensity. Once you know the speed on the treadmill that gets your heart rate to the desired level, you just adjust the workout each minute by speed.


    WORKOUT 5: THE BREAK-UP
    To minimize boredom and still burn fat, do this workout three times in a day on your choice of cardio machine. You could even use a different machine for each of the three bouts.


    Intensity Time
    (% Max HR)
    50% 1 min.
    60% 1 min.
    75% 6 min.
    60% 1 min.
    50% 1 min.





    "Everybody wants to be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!"

    Ronnie Coleman
    Mr. Olympia

  2. #2
    MuscleChemistry Guru Board Certified DMD
    Jpotch's Avatar
    Join Date
    Aug 2011
    Location
    on a farm
    Posts
    861
    Rep Power
    1874

    Default

    i think i'll try the interval training this evening. the treadmill kills my left knee. i'll give it a try on the eliptical
    __________________
    This post not intended to provide medical advise,only entertainment and information. Jpotch does not advocate illegal activities and assumes no liability for information in this post. You should consult appropriate medical and legal authorities if uncertain about material in this post. Jpotch is a fictional character. FUCK WHAT PEOPLE SAY,GROW AS BIG AS YOU WANT.

  3. #3
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355
    Complete Cardio

Similar Threads

  1. A couple of pre contest diets - good guide's to dieting !!!
    By Chris250 in forum MuscleChemistry Discussion
    Replies: 9
    Last Post: 07-15-2015, 04:21 PM
  2. Best type of cardio to burn fat faster...
    By big in vegas in forum MuscleChemistry Discussion
    Replies: 6
    Last Post: 04-28-2011, 02:45 PM
  3. Contest Prep Dieting...
    By big in vegas in forum MuscleChemistry Discussion
    Replies: 6
    Last Post: 02-09-2011, 07:46 PM
  4. Cardio Timing: The Secret to Burning Fat Up To 300% Faster
    By Chris250 in forum MuscleChemistry Discussion
    Replies: 8
    Last Post: 04-03-2010, 05:52 PM
  5. What to Eat After Cardio
    By *N.V.S* in forum General Conversation Forum
    Replies: 5
    Last Post: 03-27-2007, 04:31 PM

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in