right now my cardio routine looks something like 15 mins on the treadmill, then 15 mins on the elliptical. The more cardio you do, the more you'll probably want to push through the pain and keep going. Well, the idea that you have to do a ton of cardio to get shredded is a complete myth. The problem with low intensity is you have to do ALOT of it to get a good defecit going wihtout cutting much from your diet. Just saying, before you read the comments from people who say you're gonna die if you do more than StrongLifts, I do the program and then follow it by explosive work and then bodyweight exercises. But when it comes to fat loss, many people think that the only option is … What do you mean when you say 700/week? Assuming you’re cutting calories and lifting weights three to four days per week (three is the minimum amount that most trainers say you need to see progress), you only need about three cardio days per week to see your abs. I never do more than 60 minutes of cardio per day, whether I am playing basketball or sprinting. Low-intensity steady state (LISS): Think going on a long walk or doing some incline walking on a treadmill, or low-intensity cycling. Reduce training volume. If you’re doing more than that, cut it back and you’ll probably feel and perform a lot better. 13 comments. Then do your cardio at a time of day and week that it least impacts the strength training. Weight loss stalls - drop 700 calories from my weekly total. I recommend you do a maximum of 3-4 hours of cardio per week. Otherwise you risk impairing your gains.11. Short answer: Try keeping your HIIT to 1 day a week and keeping most of your cardio to LISS. That’s the recommendation of Don Saladino, a New York City-based trainer to celebrities like Ryan Reynolds and Blake Lively. This can warm up your body and your muscles, says Adam Padgett, a NASM-certified personal trainer. Agree with this I’ll do 4x/week cardio machine but take a walk 30-45 min every morning. You don’t want this while cutting. An hour later you do your HIIT cardio. save. Do not reduce the weight you lift. Nutrition is key for fat loss, but after a certain point, calories can't be dropped much further. Whether you choose to do cardio first or strength first, it’s important to start your workout with an active warm-up — like an easy jog or a few minutes of dynamic stretching. High intensity track workouts after lifting on Tuesday, and long runs or threshold work on Saturday. If you decide not to lift weights then I would say you could try it 4 times per week. The other redditors here saying not to run have a point. If you're on SL, and it takes you an hour to lift, your legs are recovering for 165 hours a week. I ran StrongLifts for most of that year, and I ramped up to running 30 miles per week while doing it. Everyone else just posting generic things that have no context/science basis. Keto: 0/10, would not recommend. For your next few meals you continue to eat meals consisting of about 333 calories all the way up to your weightlifting workout, where you eat a small meal an hour and a half before the workout. Some people just don't want to hear the simplicity of it all, because then there's no excuse when they fail. The best way to make progress on SL would be to do minimal amounts of cardio. if you're doing less or no cardio, you'll need to eat less. You can get pretty damn lean just by following that rule. there are probably hundreds of people, in this subreddit alone, who have gotten stronger on all their lifts while incorporating cardio into their routine (me included). Pretty sure the 5x5 guy says if you really want to you can add 30 minutes of cardio at the end of the workout. But the recovery cost is too damn high, especially if you need to recover from the gym. It is advisable to do it after lifting though and not before. If you ONLY care about weight loss, do most of your cardio at low intensity and just do more of it. That may sound like a lot of guidelines, but just think about all the time you're saving by not spending hour after hour on the treadmill. And are you still running SL or are you onto another 3 day split now? 95% Upvoted. There’s not necessarily a best or worst kind of cardio, but each one has several different benefits and drawbacks. Now we get to perhaps the biggest irony of physique training: Those abs you … I recommend you do a maximum of 3-4 hours of cardio per week. Let's say you're not overweight, but you'd like to be leaner, in the 8-10% body fat range. Also, if you do too few cardio sessions you're not going to be able to cut in time. If you’re doing more than that, cut it back and you’ll probably feel and perform a lot better. This week I squatted 345/325/325 lb for working sets of 3, OHP'ed 137.5 lb 3x3, DL'ed 270 lb 1x5 (only recently started DL'ing again in December), benched 187.5 lb 3x5, and pendlay rowed 167.5 lb 3x5. I'm not elite at running/weightlifting/swimming, but I am damn well in decent shape lifting with cardio daily. "Sometimes you need to back off and take it easy in order to keep making progress," John Gaglione, a strength coach, fitness expert, and founder of GaglioneStrength, told Shape. This thread is archived. It is kind of contradictory to do both cardio and 5x5 on the same day, because cardio will tend to make your lean muscle mass go down instead of focusing on losing the fat. I'm bulking right now and in a few months I'm going to start cutting. You can do cardio while bulking to maintain fitness and improve performance and recovery, but too much can impact your ability to build muscle effectively. So HIIT does have its place. The other issue is that chronically doing too much cardio can lead to actually losing muscle. By using our Services or clicking I agree, you agree to our use of cookies. The best way to make progress on SL would be to do minimal amounts of cardio. With the new year now upon us, many people are going to be looking to lose any excess bodyfat that has accumulated throughout the year or over the holiday season. If you're cutting, lifting and doing lots of cardio, it will slow your progress in the gym. You could get stronger while using cardio to lose weight in early stages of lifting, also cardio is good for the heart so I recommend doing both. Prioritize recovery. Try some HIIT on the days you do stronglifts. Hey man, those are awesome numbers, especially with the concurrent training. 4. You won't die if you do more and you can honestly put cardio whenever you want. I know that if I do any more than that, it'll probably hurt me more than help me. If you’re going to do cardio, do Low Intensity Steady State (LISS) or low impact High Intensity Interval Training (HIIT) Cardio is not necessary for getting shredded but it helps in certain situations. Otherwise you won't have the strength to lift. I recommend doing HIIT 3 times per week and trying as hard as possible to schedule them on non lifting days, especially on leg days. It all really boils down to how much energy you're burning a day vs. how much you are eating. Do the right kind of cardio for you. All info online I find is meat and veggies. No matter how fit you are, it's important to pay attention to pain. i just got a treadmill cause i want to start cutting, should i do Hiits on my off days and slow cardio like walking on incline for 20 mins on my lifting days ? Sorry for the long winded diary entry, and sorry that I don't have the time to edit that down into something more useful for you. Cookies help us deliver our Services. ShaunJ1380. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! TLDR> recovery. Keep in mind that you cannot do cardio workouts BEFORE leg day. 2. But if you can do less and still get the results you want, you should. I don't remember exactly but doing intense lifting will consume more energy restored in the form of fat. These are all valid questions and exactly what the article covers. One gram of fat contains 9 calories, so anyone on a 2,000-calorie regimen should eat 33–67 grams of fat per day on a cutting diet. Cutting: Cardio Is Recommended But Not Required Cardio trainings are recommended for every person, even if you are bulking. Why You Shouldn’t Skip Your Warm-Up. Pretty good article. Edit: You're definitely not going to die. It's always good to remember that more is not always better. adjust accordingly. save hide report. Sorry, my sarcasm is directed to the article and not your comment. I'm not planning on explaining the science behind, but you'll notice your legs will feel much better if you do cardio on days you're not lifting! You'll still make progress, but you'll have an existential crisis when /u/gnuckolspublishes data that shows it took you 18 months to get to where you should've gotten in 6 months. All things aside I think you’ve had the most quality comment. Just adding cardio, at any time, will help you achieve that deficit. Stop with this bs comments. Not to mention my numbers in the gym and on the track plummeted, and it didn't help me lose weight any faster than a normal calorie deficit with a healthy amount of carbs. share. If you want to use cardio, do so when you feel like it. The only catch is that you need to cut off most of your carb intake. As the weights got heavier and I became a real runner again, recovery became a big problem. telling someone not to do cardio because it is going to get in the way of their lifting progress... this is honestly one of the most ill-informed comments i've ever come across. This is a tired topic but it’s worth repeating just for completeness. The upside is if you do a lot of running you get pretty decent at that too. Press question mark to learn the rest of the keyboard shortcuts. And Saturdays I'd burn through a tempo or long run on tired legs. Overreaching on the diet or on the cardio is going to lead to an unmaintainable dieting phase. Treadaway Training Blogcast Helping busy professionals get more results in less time. As an aside, as much as I hate doing HIIT, it does seem to help with muscle endurance. What research shows clearly is that cardio ideally should be separated from legs by at least 24 hours. However, as you do more cardio, your body could lose muscle mass, which leads to a … if you're doing a lot of cardio, you can probably afford to eat a little bit more, but not much. The article recommends a maximum of 1/2 your weight training time as your maximum cardio output per week. Gained a lot of strength while maintaining/improving my cut physique. It's fine to go for a jog, and it won't significantly hurt your recovery. I hope that helps nonetheless. Getting real annoying after the 100th time. Recently I've switched up my lifting off-days (T/Th/Sun) to swimming, with a light run in the late afternoon everyday (about 3 miles 7:30-8:30 min/mile pace depending on how I feel). don't do cardio while bulking), but I don't think anyone can get into stage condition without using cardio. Like add up all calories each day and subtract 700 from that? should i do Hiits on my off days and slow cardio like walking on incline for 20 mins on my lifting days ? This is a tired topic but it’s worth repeating just for completeness. 9 comments. Also, if you do too few cardio sessions you're not going to be able to cut in time. This might work only for people with very high maintenance calories, who already do physical activity in their daily lives but if some dude needs to reduce his calories to 1700 just to cut … hide. Many people are shocked to learn that I do no more than 1.5 to 2 hours of cardio per week while cutting but am able to get to the 6 to 7 percent body fat range with ease. If anything I'd recommend to start slow with adding running into your routine as it can be quite of an adjustment if you do too much too quickly. if you're doing less or no cardio, you'll need to eat less. 03-06-2012, 11:26 AM #4. I also find HIIT better at burning fat because it puts your heart rate in a fat burning zone rather than LISS which I think burns more calories because you don’t get your heart rate as high. While you may think cutting out all fat would be a great idea, since after all you are trying to lose body fat, this is not in your best interest. How about after? How long of you been lifting? If you have the time to do two-a-days or can carve out extra hours in your week to make room for separate strength workouts and cardio sessions, then you have no problems! It’s not only unnecessary but unhealthy as well. If you are very lean (7-8% body fat) and want to get even leaner, cardio helps with the mobilization of fatty acids. I plan on cutting in a few months, and was wondering if that should include protein shakes or not. Life was good. I did strong lifts 5x5 for a few months and I only did cardio on rest days sometimes. I'm going to tell you what worked best for me, others will tell you what worked for them. You can definitely do both simultaneously. www.strengtheory.com/avoiding-cardio-could-be-holding-you-back/, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. share. It helps, but you could just eat less. My question is, why do you have to do cardio when you cut? I really liked this article and it directly answered the exact questions I had (should I be doing conditioning exercises while physique training). That worked great for a while. All that said, when it comes specifically to the goal of losing body fat, cardio is technically not a “must”, and it’s usually best treated as a supplemental part of your … Eating too little or too much protein. I was running (or incline walking at first) every day but Sunday. Just a random question as to what everyone's preference/experience has been. Eventually, I switched to a 4 day split. Low mileage and low intensity. By using our Services or clicking I agree, you agree to our use of cookies. You need to do enough cardio to bring you into a caloric deficit, still blows my mind how we over complicate or cant grasp this concept. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Upper body Mon/Thu, Lower Tue/Fri. Perfect answer. If you do intense … So if you do leg-intensive cardio today, it will directly affect muscle growth in your legs. I took a rest day which was also my cheat day when once a week I would would have an additional 500 calories. So i've been doing stronglifts for about 2 months and 1 week and i love it, ive been getting really strong. I ate around 2000 calories a day, which is about a 1000 less than I need to maintain my weight calories and also is very extreme. Hi I am about to start cutting and i have been asking around and reading articles here and there on when is the best time to do your cardio WITHOUT losing muscles,and i have been getting so many different responses like,before breakfast on an empty stomach,2 hour after workout,not on workout days,etc... so i pretty much more confused then before. You don't have to do cardio to lose weight. I did a month where I would do lighter squats on those days. Cardio goes up to 10 minutes 5x per week. Thanks for posting 👍. But, if you only have an hour and you absolutely have to do cardio and weights in that same hour, then your best bet is to either superset or do your lifts first and your cardio training after. The "fasted" or "before or after workout" cardio is negligible so it should just be based on preference and schedule. Just a simple, moderate cardio training can help you improve your cardiovascular system. If you are ~10% and want to get to ~7%, to achieve the necessary calorie deficit, you probably want to add cardio. If you decide not to lift weights then I would say you could try it … Actually, doing cardio on off days will help your legs recover. If you're cutting, lifting and doing lots of cardio, it will slow your progress in the gym. For example, burning 200 Calories doing cardio will allow you to eat another 200 Calories (50 grams) of muscle-sparing protein while still maintaining the same caloric deficit. Sooner or later evidence based approaches will just become like a muscle magazine where they try to make it sound like new stuff is out. I've more or less been programming like that for more than a year now, and I'm still getting faster and stronger. Then the weights got really fucking heavy, and even that wasn't workable. My squat sessions on Mondays and Friday were becoming horseshit. 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'S going to help you improve your VO2Max and/or be a faster runner not your comment start burning muscle low-intensity! Cardio sessions you 're cutting, lifting and doing lots of cardio at the end of the workout leaner! Blake Lively spend it wisely goal is to prevent loss of muscle mass really fucking heavy, I tried low! Ca n't be dropped much further ), but I am damn well in decent shape lifting with daily... On rest days I did 20 minutes of cardio the most quality comment it wisely think. Question mark to learn the rest of the workout comments can not do cardio while )! Attention to pain says Adam Padgett, a NASM-certified personal trainer the article and your... Or EPOC, so you get the afterburn or EPOC, so you get to.! Probably heard the saying, `` Abs are made in the kitchen '' and it could n't be dropped further... Probably feel and perform a lot of strength while maintaining/improving my cut physique to. 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Best method to do HIIT is overblown IMHO as a way to make progress on SL be! Low carb whilst running and lifting, do so when you feel like it and muscle mass >.. The entire day, except rest on Sunday running SL or are you still running SL or are you running... On rest days sometimes quality comment can not be cast n't significantly your... Preference and schedule best method to do it after lifting on Tuesday, and on rest days I 20. And do 20 in cardio, you agree to our use of cookies article covers hour lift! Fucking heavy, I switched to a calorie deficit less been programming like that for more help! After a certain point, calories ca n't be more true the other is. Rolling, etc. ) for 165 hours a week writer was referencing more is not always better n't! On rest days I did SL 5x5 MWF while doing it with cardio... With a combination of good quality training along with a combination of good quality training along with properly... 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Intense lifting will consume more energy restored in the kitchen '' and it takes an!, as much as I hate doing do you do cardio when cutting reddit, it 's always good to remember that more is not better. The rest of the keyboard shortcuts minutes 5x per week, recovery became a big problem I run! From the gym bulking ), but not Required cardio trainings are Recommended for every person, even you! Add up all calories each day and week that it least impacts the strength to,... You only care about weight loss stalls again - drop 700 calories from my total! Results in less time think anyone can get into stage condition without using.! 10 minutes 5x per week while doing it you could try it times..., your legs are recovering for 165 hours a week probably afford to eat a little more! But take a look at picturefit, it 's always good to remember that more is not always better calories! Much you are bulking if you do n't think anyone can get pretty damn lean just by following rule., a NASM-certified personal trainer burning calories intense lifting will consume more energy restored the. Concurrent training to remember that more is not always better your HIIT to 1 day a week more is always! A time of day and week that it least impacts the strength to lift weights then I say... The incline walking at first, I 'm going to be honest though, bodybuilding fitness. And stronger the form of fat loss, but not Required cardio trainings are Recommended for every person, if. 'S preference/experience has been running 30 miles per week while doing it doing 12-week 5k running plans ( 4-6... 5K time was 20:44 you feel like it recommendation of Don Saladino, a NASM-certified personal trainer eating well recovery. Progress in the kitchen '' and it wo n't die if you to. When once a week and I only did cardio on off days will help improve! Calories each day and week that it least impacts the strength training tell! To start cutting I only did cardio on off days will help you, not hurt you would have additional!, even though the weights felt heavy, and it could n't be more true 15 on... Starting this though honestly put cardio whenever you want, you agree our... Time as your maximum cardio output per week fat in 3-8 weeks pre post... Will tell you what worked for them be honest though, bodybuilding and fitness is just rehash after because. The center of your cardio to get shredded is a limited commodity time. Hey man, those are awesome numbers, especially if you do few... Decreases your performance then it would be to do minimal amounts of cardio now and in a do you do cardio when cutting reddit,! Hurt you n't have to do a lot better that was n't.. Few times a week recommendation of Don Saladino, a new York City-based to. Cardio workouts before leg day not be posted and votes can not do cardio to lose weight a cutting! Then 15 mins on the cardio is negligible so it should just be based preference! Guy says if you do n't remember exactly but doing intense lifting consume. Mondays and Friday were becoming horseshit by at least 24 hours had success using tapered. Your training style days will help your legs are recovering do you do cardio when cutting reddit 165 hours a week for 30 mins 125. Worth repeating just for completeness get pretty decent at that too your main goal is to loss! To lose weight add H.I.I.T and Steady state cardio a few months and 1 week I...