ok i'm 20, about 6'2 and just ended a test and deca bulk cycle, and i went from 180 to 200 lbs. I got alot of good strength and size gains, but i've added a little bit of body fat of course. nothing huge, but i can tell my stomach is a little bigger. I lift 5 times a week. What would be a good cardio routine to keep my strength and muscle size gains, but cut some bf off?
help with losing some extra bf
- Thread starter matathom
- Start date
Markoni321
New member
try HIIT
darthtexan
New member
HIT is good. One I am doing now that I am experiencing fantastic results with is GUERILLA CARDIO. This is terrific at fat burning, and I it is the best cardio program that I know of when it comes to minimizing muscle burn.
Jog at 50% maximal effort for 4 minutes, followed immediately by
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
REst 10 seconds
Jog at 50 % percieved maximal effort for 4 minutes.
THE END
This workout takes about 12 minutes. I know it doesnt seem like much, but it really works. When your really pushing yourself on the end of those sprints, you can feel that lower ab area burning. Before you start the workout, see how much you can jog in 4 minutes and see how much you can sprint in 20 seconds , and then measure the workout by distance instead of time so that you dont have to continuely look at your watch while you are sprinting. I do this about 3 times a week.
Jog at 50% maximal effort for 4 minutes, followed immediately by
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
Rest 10 seconds
Sprinting 20 seconds
REst 10 seconds
Jog at 50 % percieved maximal effort for 4 minutes.
THE END
This workout takes about 12 minutes. I know it doesnt seem like much, but it really works. When your really pushing yourself on the end of those sprints, you can feel that lower ab area burning. Before you start the workout, see how much you can jog in 4 minutes and see how much you can sprint in 20 seconds , and then measure the workout by distance instead of time so that you dont have to continuely look at your watch while you are sprinting. I do this about 3 times a week.
Miss Muscle
New member
matathom said:
You may be experiencing a bit of water weight.
2 types of cardio.....steady state and HIIT.
There is much debate about which one will help you retain the most muscle. I suggest doing HIIT twice a week and steady state twice a week.
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