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Originally Posted by Karl Sanders I have just started to do weight training, having lost lots of fat (about 3 stones) I want to get a pretty decent physique (approx 185lbs, I'm 5 feet 9) but I don't want to put the fat back on. I am doing a really good workout program, working every muscle once a week and eating clean, I use whey protein so that I can have 130 grams of protein a day without a ridiculous amount of carbs. So my question is, is it okay to do a fifteen minute cardio workout on my three nights off each week? Nothing too strenuous, just jogging on the spot to music for 15 minutes, or should I only do cardio in a few months if/when I want to cut some of the fat I might have gained?
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First post here - so hope I'm not stepping on anyones toes...
I've done a very similar thing over the last year or so - dropping the weight I mean - not training on off days. Personally, I'd save those days off for rest - this can be just as important as the training.
If you are going to throw some more cardio in there though I'd do it first thing in the morning on an empty stomach - this is the optimum for losing weight. Train your muscles in the evening after you've eaten and got your body back in an anobolic state. Try it to lose that last few % of Body Fat - then knock it on the head to bulk up - if thats what you chose to do. I wouldn't keep up cardio on rest days too long though. I think you'll burn out.
Finally, 15 mins won't do any good at all really - other than possibly increase your metabolism. 20 mins is needed before fat loss will take place. So I'd suggest 30-45 mins with your heart rate at around 125-130 or some HIIT (High Intensity Interval Training).
It's probably stuff you already know - but thought I'd throw it out there to help if you didnt!
Good Luck Mate.