Cardio for fat loss, bad for muscle retention ? - UK-Muscle Body Building Community

irwit · 01-07-2008, 11:59 AM

Hi all

Booked a holiday for 10 weeks, however this isnt a " how do I get bigger than arnie in 10 weeks" post.

Basically Ive been bulking since xmas, then the last month or so been on keto. Did lose some BF but didnt find it to be a long term realistic diet. Too extreme and didnt enjoy pre booking my meals at the mrs, not being able to eat out with mates etc.

Anyway, goal wise I still wanna lose bf at the moment but not lose muscle. Ive been looking into cardio to help with this but am not sure what kind of cardio would best help fat loss and muscle retention.

To tell the truth I really enjoy a 40 minute run at a decent pace. Thats the kind of cardio i would like to do but after reading it seem paced uphill walking is better for minimum muscle loss and best fat burning OR HIIT.

Diet wise Im going to be carb cycling. Im also looking into ECA stacks and fat burner tabs but will only introduce them later on once I get the diet and routine correct.

Routine gym wise is a push pull legs 3x10. These workouts really wipe me out lifting very heavy on deads and squats. Im sweating buckets from the word go basically.

Just throw in an idea would extra days in the gym lifting less weight, eg 60% of what I normally do, help burn more fat ?

Any ideas or thought much apprechiated.

Cheers guys

Will.

YetiMan · 01-07-2008, 12:02 PM

Hi mate, I am a large fella and the cardio I do is
1 hour on a tread mill at 3.5 - 3.7 mph at a 6-12% incline. Seems to be working wonders for me, but it could be because I am really fat that it works so well. Maybe give that a try?
Other than that, I cant really advise. You thought about morning cardio etc?

Liam · 01-07-2008, 12:05 PM

I do similar to Yeti either post workout or on an evening 3/4hours after i've eaten. Early morning is a good time to do. I'm not the same size as yeti but this is helping me shed fat.

Diet is key tho as always!

irwit · 01-07-2008, 12:41 PM

Cool, cheers guys, morning cardio sounds good. Would tie in better to the weeks routine, just means getting up even earlier !!! lol. Cheers for the input

YetiMan · 01-07-2008, 12:43 PM

Quote:

Originally Posted by irwit

Cool, cheers guys, morning cardio sounds good. Would tie in better to the weeks routine, just means getting up even earlier !!! lol. Cheers for the input

Yea, with the morning cardio try and get like 10g whey protein down ya neck and 5g BCAA if you have it. Just to keep you going

Also do evening cardio too! Once I get my treadmill I will be doing 1 hour am/1 hour pm

irwit · 01-07-2008, 12:49 PM

A treadmill would be brilliant for me. I get shin splints if I run too much and can only get to the gym a few nights a week due to mrs living other side of london. I could always nick her lateral thigh trainer a few nights a week but could I live with the shame of it ???

budgie · 01-07-2008, 03:47 PM

would lowering the weight and uping the reps have a cardio effect ? and you would also still be using your muscles and uping your heart rate. any thoughts on this.
interesting post

irwit · 01-07-2008, 04:49 PM

That was kind of my thoughts, 60% normal weight was an example. I didnt want to dive into rep ranges for fat burning as Im really unsure about this but adding more squats to my weekely routine cant be a bad thing, I just dont think more than once a week really heavy is a good idea recovery wise.

01-07-2008, 11:59 AM	#1 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 402	Cardio for fat loss, bad for muscle retention ? Hi all Booked a holiday for 10 weeks, however this isnt a " how do I get bigger than arnie in 10 weeks" post. Basically Ive been bulking since xmas, then the last month or so been on keto. Did lose some BF but didnt find it to be a long term realistic diet. Too extreme and didnt enjoy pre booking my meals at the mrs, not being able to eat out with mates etc. Anyway, goal wise I still wanna lose bf at the moment but not lose muscle. Ive been looking into cardio to help with this but am not sure what kind of cardio would best help fat loss and muscle retention. To tell the truth I really enjoy a 40 minute run at a decent pace. Thats the kind of cardio i would like to do but after reading it seem paced uphill walking is better for minimum muscle loss and best fat burning OR HIIT. Diet wise Im going to be carb cycling. Im also looking into ECA stacks and fat burner tabs but will only introduce them later on once I get the diet and routine correct. Routine gym wise is a push pull legs 3x10. These workouts really wipe me out lifting very heavy on deads and squats. Im sweating buckets from the word go basically. Just throw in an idea would extra days in the gym lifting less weight, eg 60% of what I normally do, help burn more fat ? Any ideas or thought much apprechiated. Cheers guys Will.

01-07-2008, 12:02 PM	#2 (permalink)
YetiMan Thor "The Hammer" Join Date: Dec 2007 Location: Aldershot Posts: 2,035	Re: Cardio for fat loss, bad for muscle retention ? Hi mate, I am a large fella and the cardio I do is 1 hour on a tread mill at 3.5 - 3.7 mph at a 6-12% incline. Seems to be working wonders for me, but it could be because I am really fat that it works so well. Maybe give that a try? Other than that, I cant really advise. You thought about morning cardio etc?

01-07-2008, 12:05 PM	#3 (permalink)
Liam Getting HUGE! Join Date: Jun 2007 Location: Newcastle Posts: 1,287	Re: Cardio for fat loss, bad for muscle retention ? I do similar to Yeti either post workout or on an evening 3/4hours after i've eaten. Early morning is a good time to do. I'm not the same size as yeti but this is helping me shed fat. Diet is key tho as always!

01-07-2008, 12:41 PM	#4 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 402	Re: Cardio for fat loss, bad for muscle retention ? Cool, cheers guys, morning cardio sounds good. Would tie in better to the weeks routine, just means getting up even earlier !!! lol. Cheers for the input

01-07-2008, 12:49 PM	#6 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 402	Re: Cardio for fat loss, bad for muscle retention ? A treadmill would be brilliant for me. I get shin splints if I run too much and can only get to the gym a few nights a week due to mrs living other side of london. I could always nick her lateral thigh trainer a few nights a week but could I live with the shame of it ???

01-07-2008, 03:47 PM	#7 (permalink)
budgie Gym Addict Join Date: Nov 2007 Posts: 185	Re: Cardio for fat loss, bad for muscle retention ? would lowering the weight and uping the reps have a cardio effect ? and you would also still be using your muscles and uping your heart rate. any thoughts on this. interesting post

01-07-2008, 04:49 PM	#8 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 402	Re: Cardio for fat loss, bad for muscle retention ? That was kind of my thoughts, 60% normal weight was an example. I didnt want to dive into rep ranges for fat burning as Im really unsure about this but adding more squats to my weekely routine cant be a bad thing, I just dont think more than once a week really heavy is a good idea recovery wise.

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