Cardio and Aerobics

[endless_raine]

Hey.
 Remember me? Well. I'm back. I quit posting on getbig.com because I found out in order for me to grow I gotta do more reps and a bit less weights. It works fine for me now. However, I got some questions for getbig. I'm trying to tone myself because of the excess fats I got while building up. The problem is, I heard cardio will burn your fats and burns your muscles too. Isn't that a contradiction? If that is the case, then wouldn't cardio do us nothing, if we're trying to be big in the first place? I wonder if cardio can do my toning right, cause I don't want to lose the muscles i got now.

[smaul]

Cardio is a good thing to burn fat.  As long as you don't do too much.  Personally I wouldn' do more than 30 minutes three times a week, depending on how much you want to lose.  Doing it before breakfast would be perfect, maybe after some caffeine to burn slightly more calories.

Obviously diet is more important than the cardio, cardio just helps. 

[Montague]

There is a formula to determine the target heart rate to maintain for optimal fat burning, but I’ve forgotten it – primarily because I never used it.
My heart beats substantially faster than most folks, so I always felt that the formula wouldn’t ideally suit me.

But Smaul is right – nothing excessive.
Low to moderate intensity cardio for 30 – 60 min. and you should be all right.
Some training protocols call for high intensity aerobic activity for a much shorter period, though I’ve never tried this particular method.

But yes, the goal is to burn the most fat whilst preserving the most muscle.
While I don’t believe there is any clinical evidence to support this, there is plenty of anecdotal proof that cardio done before your first meal of the day will burn more stored fat because there is nothing in your belly that you must burn through first.
My own experiences have made me a believer in this philosophy.

Be sure to adjust your diet accordingly.
Add a little more protein and cut back on the fats and carbs a bit.
Not too much; you can always make adjustments accordingly.
Just listen to your body and remember to use that mirror and scale to assess your progress.

[jpm101]

Probably time to investigate the Tabata protocol for body fat loss. It is also muscle sparing. That's 20 seconds max effort followed by a 10 second pause (one cycle) and than repeat again. Usually from 4 to 9 cycles, 3 to 4 times weekly. Usually takes around 3-4 minutes a session to complete a personal cycle goal. This is a form of interval training (many different forms of this) which boost the VO2max capacity along with inducing a high anaerobic state.  One of the most effective ways to burn fat in the shortest period of time. If you do not have the time or desire for those 30 to 45 minute daily cardo workouts than the Tabata method could fill your needs.

Can do this on a stationary bike (in any form), sprints, rope jumping, punching a heavy bag (not you wife), rowing machine, etc. Have used this method on squats and DL/SLDL's, in the past, with very good results. As with any cardio program, the body will tend to burn fat even on resting days. You will be in that state of fat burning once the body is operating on a higher level of fitness.

Feel free do to a search of Tabata and other interval training styles for max fat burning. BB'ers work too hard to build quality muscle to have it reduced or lost  by endless endurance style cardio sessions. Where the body almost feeds on it's self. Good Luck.

[Montague]

DANG!!!
3-4 minutes 3-4x / week?
That almost sounds like a “too good to be true” infomercial.

So, if I may ask a few questions…
1.) How long did you employ this protocol?
2.) How did the fat loss results compare with other cardio systems you’ve tried?
3.) How would you rate the muscle sparing effects compared to other cardio protocols you’ve used?

Thanks.

[jpm101]

The Tabata protocol (DR. Izumi Tabata..NIFS..Tokyo) has been around for quite a number of years.  And some other forms of similar interval training much longer. Fairly common knowledge, so I am not presenting anything brand new. A method (though not the only one by far) for sport trainers and coaches from high school to the Pro's. Directed mainly to performance efforts in a chosen sports.

Rather than going into any length on my own (National Letter of Intent Day tomorrow...busy time), please do a search on "Tabata Protocol". Volumes of information out there. If you want to be adventuress that try a workout for yourself. Might suggest a stationary bike (an Air-Dyne for example), endurance style row machine, short sprints, or even squats. 20 seconds max...10 second rest in place...repeat to the next cycle,etc, etc, etc.

Actually I am a bit surprise you have not looked up the Tabata Protocol already. The curious factor being what it is for most people.  Any way, Good Luck.

[dj181]

that's right, it's 3-4 minutes... but believe me it's not for the faint of heart! if you do it right, you'll end up lying on the floor wishing that you were dead ok, maybe it's not that intense, but in order to get the maximum benefit you gotta fvucking go all out!!! but you should defiantly break into it easily

[Montague]

Rather than going into any length on my own (National Letter of Intent Day tomorrow...busy time), please do a search on "Tabata Protocol". Volumes of information out there.
Actually I am a bit surprise you have not looked up the Tabata Protocol already. The curious factor being what it is for most people.  Any way, Good Luck.

Ha-ha.
Sorry. I'm really not lazy.
I was just curious about your own personal experiences with it.
Google produces over 43,000 results on its search engine.

With Spring right around the corner and my immense hatred of cardio sessions, it is with great interest that I will delve into this subject matter. Aerobic interval training is pretty foreign to me, and I’m certainly glad I came across the information you posted.

Thank you.

[Montague]

that's right, it's 3-4 minutes... but believe me it's not for the faint of heart! if you do it right, you'll end up lying on the floor wishing that you were dead ok, maybe it's not that intense, but in order to get the maximum benefit you gotta fvucking go all out!!! but you should defiantly break into it easily

This subject has jogged my memory a bit.

At my previous gym I used to sometimes train Saturdays with a guy who would do interval training like this on a treadmill.
He would run his butt off for about 20 or 30 seconds and then jump up a bit landing with his feet on either side of the belt and rest for 10 or so seconds. Then he would start running again.
He would repeat this cycle several times.

Being the astute and ambitious protégé that I am, I never once thought to ask him about it.
That was several years ago, and I haven’t been in contact with him since.

It sounds as though you've gotten favorable results with it?

[dj181]

This subject has jogged my memory a bit.

At my previous gym I used to sometimes train Saturdays with a guy who would do interval training like this on a treadmill.
He would run his butt off for about 20 or 30 seconds and then jump up a bit landing with his feet on either side of the belt and rest for 10 or so seconds. Then he would start running again.
He would repeat this cycle several times.

Being the astute and ambitious protégé that I am, I never once thought to ask him about it.
That was several years ago, and I haven’t been in contact with him since.

It sounds as though you've gotten favorable results with it?

actually, i'm quite the lazyass myself, but i'm planing on giving it a go within the next week or two. i wrote to clarance bass, he's the ripped guy from many years back, anyway he answer my question about break-in training regarding this protocol. here's what he said:

Correct that having been inactive for 5 year you should build up to Tabatas gradually. I would suggest some longer intervals first, and even then start slowly and build up as your fitness improves.
 
When you start Tabata, begin with work periods you can handle comfortably; otherwise you will burn out fast and give up.

so, i'm gonna start it up next week. i can't now as seeing that i've got a bit of a cold.

[D-bol]

Hey.
 Remember me? Well. I'm back. I quit posting on getbig.com because I found out in order for me to grow I gotta do more reps and a bit less weights. It works fine for me now. However, I got some questions for getbig. I'm trying to tone myself because of the excess fats I got while building up. The problem is, I heard cardio will burn your fats and burns your muscles too. Isn't that a contradiction? If that is the case, then wouldn't cardio do us nothing, if we're trying to be big in the first place? I wonder if cardio can do my toning right, cause I don't want to lose the muscles i got now.

cardio does burn both fat and muscles...in fact, muscles burn first, then fat....the key is nutrition
if cardio is done in moderation and your nutrition and rest is spot on, you will cut fat without too much detrimen on the muscle fibres

[Quickerblade]

cardio does burn both fat and muscles...in fact, muscles burn first, then fat....the key is nutrition
if cardio is done in moderation and your nutrition and rest is spot on, you will cut fat without too much detrimen on the muscle fibres

i'll say your wrong..respectfully of course

[endless_raine]

i'll say your wrong..respectfully of course

Actually. Cardio does burn fat + muscles. However, diet will depends how much "fats" you are going to put on your body afterward. If cardio does not burn fat and muscles? What good does it do? Also. I know that diet is the key but I'm not asking question about dieting, just cardio in general. It seems like everybody is down with moderate 30 minutes every other day. Thank you so much! I'll run between the lifting days.

[Quickerblade]

doing consistent cardio will get rid of the visceral fat, now if you were going to compete for the Olympia then yeah cardio daily maybe isnt not the way to go (Or is it, i think the roids keeps all the muscle)