cardio ?help high or low how long how much ?

[hardedgelx]

I WAS AT THE DOC TODAY bf IS 22-25%

IM UP TO 268LBS (fat ass0)

I NEED TO DROP 10-15%BF

CARDIO HELP PLEASE

PRE OR POST WORKOUT OR TOTALLY SEPARATE ?

high or low intensity ??

am or pm ??

i wont cycle or even look at AS till im in better shape

 

[blackjack]

i found am cardio on empty stomach works best. i lost the most fat switching between HIT style and med intensity cardio sessions. if lifting, save it for post workout. low carb high protien diet.

 

[scouser5]

strict diet and quality cardio and weights will lower your weight. When I was looking to tighten up I ran every morning 5 days a week and lifted 4 with a day off inbetween. I came down from 225 to 195. Cardio needs to vary from sprint work to endurance work. Exercises also need to shock your body as you go on to keep losing the weight or else your body knows what to expect.
Good Luck!

 

[Bizzybee3]

Muscle Mag June 2009 has a great weight training and cardio workout plan. It is called the MMI Get Ripped Training Plan. You might be able to find it on their website. It does a good job of breaking down the cardio into an applicable plan. I had to tailor it some to fit me because it is written for men and I changed a few things to fit a woman's workout.
You should check out the Fat-Burning Cardio plan. It has high intensity, steady-state and interval cardio.

emusclemag.com

Good luck to you!

 

[Loquito_Angelito]

ifind best way to lose fat is post workout cardio, stationary bike for 45-60 mins at heart rate of 60-70%, bike is easier on joints i find

 

[roidz]

120 - 130 beat per minute should be your heart rate depending on your age. at this heart rate it should be just enough to make you heart stronger to pump more blood. i personally think am or pm cardio doesnt matter since you want to do as much as possible when eating and sleeping right. 15 minutes at the suggested heart rate just before strength training is just enough to burn more calories, anything more is not worth the cost/benefit. cardio after strength training helps maintain boold vessel health since blood pressure in areas can sharply rise during lifting. try researching techniques and supplements to preserve your stored energy (glycogen) so you can train more without hitting the wall.