cardio help.

**af86** · 03-16-2013, 10:09 PM

What kind of cardio is best to burn fat not muscle while on cycle
and whats best while off cycle? Can some vets chime in.
Any ones input is welcome.

**bhcolex50x** · 03-16-2013, 10:16 PM

Subbed I'm interested to hear what some of the guys who do shows do

**Jshredz** · 03-16-2013, 10:24 PM

Off or on cycle cardio is cardio!!

You need you keep your cardio at low-moderate intensity (50~70% of your MHR ). This preserves muscle doing cardio at a higher intensity burns off too much muscle

Fasted AM cardio is what I found to be most effective at burning fat.

Favorite piece of cardio equipment is that big step machine. The one that has the endless rotating stair case.

If cant get on that, I use the threadmill on full incline (No leaning back.. Defeats the purpose of the incline)

**JM750** · 03-17-2013, 01:44 AM

Originally Posted by Jshredz

Off or on cycle cardio is cardio!!

You need you keep your cardio at low-moderate intensity (50~70% of your MHR ). This preserves muscle doing cardio at a higher intensity burns off too much muscle

Fasted AM cardio is what I found to be most effective at burning fat.

Favorite piece of cardio equipment is that big step machine. The one that has the endless rotating stair case.

If cant get on that, I use the threadmill on full incline (No leaning back.. Defeats the purpose of the incline)

What pace do you run the treadmill at?

**Jshredz** · 03-17-2013, 01:57 AM

Run?? I don't run
I keep it between the setting between 2.6~3
I just keep an eye on my heart rate

**Greenegorilla2** · 03-17-2013, 02:07 AM

You burn the most fat between 120-130 Bpm... Try walking with the incline up for 30 min.u will sweat your balls off.

**exphys88** · 03-17-2013, 02:39 AM

Originally Posted by Greenegorilla2

You burn the most fat between 120-130 Bpm... Try walking with the incline up for 30 min.u will sweat your balls off.

This is partially correct. As exercise intensity increases, the fuel source used shifts from primarily fat to primarily carbs. Although lower intensity exercise favors fat as the fuel source, higher intensity exercise burns more calories per minute and will result in greater fat loss for the same amount of time spent exercising.

**Greenegorilla2** · 03-17-2013, 03:12 AM

It works well, especially for beginners or heavy bros haha

**af86** · 03-17-2013, 03:14 AM

Im a fan of the stair machine. Its easier on the knees.
I wear a hoody and jogging pants so i sweat like a pig
So 50-70% mhr for 30 to 45min

How many times a week?

Yea it would be nice to hear from people who do shows.

**Jshredz** · 03-17-2013, 12:52 PM

Originally Posted by af86

Im a fan of the stair machine. Its easier on the knees.
I wear a hoody and jogging pants so i sweat like a pig
So 50-70% mhr for 30 to 45min

How many times a week?

Yea it would be nice to hear from people who do shows.

Start with 3 days for 30 min after your workouts.
If you schedule allows it throw in an early morning 45min~1hr fasted cardio session on one of your rest days.
I've been competing since 2006 and I always come in with shredded glutes, which is harder to accomplish than abs..

How's your diet?