hey bros 34 years of age, 5'9, 205,bf around 15%(not positive) pretty clean diet, lots of lean proteins, have been lifting really hard for last year and have gotten alot of good mass, however i've gooten a little thick in the wiast for what i'm used to. i don't have a gut, but i for sure dont have a 6 pack by any means. anyways, i want to stay big, but lose some body fat, so approximately how much cardio a week to decrease my bf without losing alot of size! oh ya, and should it be high intensity or longer slower runs...etc...
decreasing bodyfat/maintaing size
- Thread starter hiphop
- Start date
DADAWG
Community Veteran
if you have a good idea of the calories it takes to maintain your weight just add a little cardio to tip you towards loseing fat . i like a lix of short high intensity and long low intensity cardio . dont do long cardio sessions on lifting days and preferablly not the next day either .hiphop said:
Vennom96
New member
I've been trying to lean out for the past 4 or 5 weeks. I've been alternating every day. Weights one day, cardio the next. And it's been working pretty well so far doing it that way. Starting to get leaner and haven't really lost much size. I also haven't been eating as many carbs later in the day. For the cardio days I do 500-600 jump rope then either the treadmill or eliptical for 30.
cool..thanks for the input...ya, i'm trying run 3 miles every day or at least 5 days a week and still lifting pretty heavy...the running seems to be working! i definitely start to notice a difference once i hit the 30 minute mark of cardio for a while, oppossed to just 20...we'll see!
Swolehead1
Im here for the gangbang
hiphop said:
Dont do it bro! Running will make you lose fat yes...But it also makes you lose muscle just the same. Try doing intense ab workouts 3 times a week. Works great for me. You will burn a lot of calories while toning the most important part of your body for the "cut" look. Also on days that you dont work abs do intense side bends with a 10lb weight or no weight. High reps in fast bursting motion will help you keep muscle while burning fat.
If you absolutely have to do more hardcore cardio ride a bike or the stationary ones at the gym. This also helps burn fat and build muscle at the same time. Running does not build shit for muscles and is the worst thing a body builder can do if they want to keep mass. And remember to keep lifting heavy. Lifting heavy weights also burns tons of calories. If your not going up on your lifting every week you are wasting your time at the gym.
B
Big Dane
Guest
I agree. I don't think any bodybuilders run because they don't want to burn muscle. Look at runners, they are real thin, never muscular. Walk or ride a stationary bike.
Vennom96
New member
Most runners are thin and not muscular b/c of exactly that, they are runners! They don't lift weights, they don't try to get big and buff. Their thing is running. They run miles and miles a day and don't eat like bodybuilders do so of course they're going to be small.
Saying running burns your muscles is so over exagerated in my opinion unless you run like a runner and run for a long time (over an hour). Then yes it probably will. But if you run (eliptical/treadmill, outside) for 30 min a few times a week, you are not gonna burn muscle. I've been doing a lot of cardio the past 2 months and I've lost 9lbs of fat and maintained all size. And I've put on more size and strength in the past 2 weeks without gaining any fat.
Saying running burns your muscles is so over exagerated in my opinion unless you run like a runner and run for a long time (over an hour). Then yes it probably will. But if you run (eliptical/treadmill, outside) for 30 min a few times a week, you are not gonna burn muscle. I've been doing a lot of cardio the past 2 months and I've lost 9lbs of fat and maintained all size. And I've put on more size and strength in the past 2 weeks without gaining any fat.
Swolehead1
Im here for the gangbang
these guys are black though they dont even have to work out to look like that!
My dislike for running has nothing to do with gaining/losing mass.
I hate running because I have low arches in my feet which leads to shin splints. And running lays a beating on your joints.
BUT If you like to run, then go for a run.
If you have a good diet and weight training routine I wouldn't worry about wasting away like an Ethiopian like these other guys are trying to tell you.
You want to know why runners are skinny?
- The less you weigh, the easier it is to run (makes sense to be skinny)
- Lots of Cardio + Minimum Weight training = thin with little muscle mass
1. Get a solid diet
2. Keep up with the weight training
3. Don't go overboard on the running (but run if you want to run)
I hate running because I have low arches in my feet which leads to shin splints. And running lays a beating on your joints.
BUT If you like to run, then go for a run.
If you have a good diet and weight training routine I wouldn't worry about wasting away like an Ethiopian like these other guys are trying to tell you.
You want to know why runners are skinny?
- The less you weigh, the easier it is to run (makes sense to be skinny)
- Lots of Cardio + Minimum Weight training = thin with little muscle mass
1. Get a solid diet
2. Keep up with the weight training
3. Don't go overboard on the running (but run if you want to run)
ripper101
When Ya Least Expect It
The usual lower your carbs and up the protein does it for me. Through the winter I hover anywere between 12 and 15% bodyfat. When the summer comes I up the protein and lower the carbs. This gets me to an easy 8-9% which I feel happy with. I dont do cardio. I might go for a game of football/soccer? once a week if someone suggests it. If your not already, write down your diet so you know exactly what your eating. You can easily drop a few carbs then.
ripper101
When Ya Least Expect It
^ ps. I dont know who the black dude is in the picture, but thats his job. If he didnt look like that we wouldnt perform his job well which he prob gets payed quite a bit for. Plus what easto said about running. I know of quite a few 100m sprinters who do very little if none at all lifting. A bit of cardio now and then isnt going to do you any harm, just dont over do it. I used to work at a place making concrete fences n stuff. I could easily walk around with an 100kg concrete post in my my hand but my forearm was the smallest its ever been. If you run long distance every day for 3 hours your gonna be skinny, end of. 30-40 min every other day dont worry bout it. I also read somewere that as soon as you wake up will drop the fat more as well.
Who is Mike Jones?
http://www.2girls1cup.com
Easto said:
Have you ever looked into arch support from the running shops?
I have $400 orthotics. They help, but I still get soreness in my shins. I just figure there are other forms of cardio that I can do that doesn't beat on my joints as much as running does.Who is Mike Jones? said:
The problem with shin splints is I didn't know I was susceptible to them until it was too late. My legs would throb even while laying in bed. I was told by the doc that if I didn't stop running I would end up with stress fractures in my shins as a result.
This whole ordeal turned me off of running.
Plus, now I am training in jui jitsu so my body is taking enough of a beating I don't need all the street on my joints from running as well.
swizzoled
The Great
cardio
reggie bush & lebron james don't do cardio ? when is the last time you watched a professional sports game ? they are like 3 hours long. and lebron plays 90% of the game...they do mad cardio...i recall watching a couple saints games last year and they put the camera on reggie bush after a couple runs and he looked like he was gonna pass out...
reggie bush & lebron james don't do cardio ? when is the last time you watched a professional sports game ? they are like 3 hours long. and lebron plays 90% of the game...they do mad cardio...i recall watching a couple saints games last year and they put the camera on reggie bush after a couple runs and he looked like he was gonna pass out...
