[HyperStyle]

I was wondering what you all think is the best cardio and how long etc. for cutting.

For me, this has worked wonders:

60 minutes on the crosstrainer,
first 20 minutes warmup, low intensity.
for the next 20 minutes I up the intensity a bit,
then I go all out on the last 20 minutes.

I do this 3 times a week, with at least 1 day in between sessions.

What has worked for you guys?

[Pain]

cardio first thing in the morning....

the whole " u will burn muscle if u do cardio on an empty stomach" is bs

it worked fine for me...

[HyperStyle]

Originally Posted by Pain

cardio first thing in the morning....

the whole " u will burn muscle if u do cardio on an empty stomach" is bs

it worked fine for me...

I tried that this morning, it felt kinda good although i was really weak afterwards. I hope you're not shitting me with you're not burning muscle stuff! :-)

[Pain]

if u think about it.... if we burn muscle in just 30 minutes then we would all be dead..

[hello]

my preferred cardio method is interval training on the bike. i warm up first then do 25 mins high intensity intervals. go up to the highest resistance you can stand pedal for 45 seconds then rest (i.e continue pedalling at a lower rate) for 1 min 15. then repeat. this is so much more interesting than a simple 1/2 on the bike.

[HyperStyle]

Originally Posted by hello

my preferred cardio method is interval training on the bike. i warm up first then do 25 mins high intensity intervals. go up to the highest resistance you can stand pedal for 45 seconds then rest (i.e continue pedalling at a lower rate) for 1 min 15. then repeat. this is so much more interesting than a simple 1/2 on the bike.

I guess it is, such cardio is quite good for raising your metabolism, I heard.

[Sam Arias]

Originally Posted by Pain

cardio first thing in the morning....

the whole " u will burn muscle if u do cardio on an empty stomach" is bs

it worked fine for me...

No way I could do that...I shower/shave before my first meal, and some mornings struggle to make it through that...I need food or I can't function.

[BodybuildingPro.com]

Originally Posted by Pain

cardio first thing in the morning....

the whole " u will burn muscle if u do cardio on an empty stomach" is bs

it worked fine for me...

I agree, and make it intense. This depends on the person though. Some have to do little to no cardio, while others have to live on the treadmill and watch their diets with extreme effort.

[Tech]

Originally Posted by Pain

if we burn muscle in just 30 minutes then we would all be dead..

not Ronnie

he'd probably live for a few months D

[sticks]

Originally Posted by Pain

cardio first thing in the morning....

the whole " u will burn muscle if u do cardio on an empty stomach" is bs

it worked fine for me...

Definately agree here. You've already depleted glycogen stores so you can go straight to fat burn mode. Although make sure you keep it low intensity. Around 120-130 bpm will work for most.

Also doing cardio right after a workout w/out eating in between. Again you've burned up your glycogen stores so you can go right to oxidizing fat for energy. Once again low intensity here.

[Ironslave]

I have to disagree about cardio first thing in the morning on an empty stomach or after a workout. Don't mean to rub anyone the wrong way, but i can talk about the science a bit more if requested.

[fahad]

is low intensity cardio better for burning fat than hight intensity......like which is better runing for 15 mins. or walking for 30 mins..........

[Ironslave]

When doing cardio, we need to consider something known as substrate utilization, which is the process of using different sources of fuel for energy. During moderate intensity cardio (65-75% of max HR), roughly 50% of substrate utilization is from fats, where triglycerides (stored fats) are broken back down into 3 fatty acids and 1 glycerol molecule. The glycerol molecule then undergoes a series of chemical reactions known as beta oxidation, where it is converted to glucose and burned for energy. The remaining 50% comes from carbohydrates, with 80% of that being muscle glycogen. As exercise intensity increases, fat oxidation decreases. So by going real hard, you will burn more total calories, however less will be from fat.

The best time to do this cardio is roughly 2 hours after a normal meal with low GI carbs and protein. When waking, your body is in a catabolic state. Glycogen is depleted, so cortisol levels are high to break down muscle into glucose so you must eat asap, exercise will drastically increase cortisol. A study by Sotsky MJ, Shilo S, Shamoon H. (1989) tested the effects of moderate intensity cycling (60% of max HR) in normal and low glucose (empty stomach) conditions. In the normal glucose conditions, cortisol did not increase significantly, while in the low glucose conditions, cortisol increased by 400%.

As for cardio after a workout, it is been shown that you have a 30 minute time frame after a workout where you must ingest nutrients to replenish muscle glycogen, or else glycogen uptake is severely restricted, and other benefits are eliminated such as the increased protein synthesis, GH/test increases, etc. The only thing you should be worried about after a workout is getting a proper shake and meal.

So to conclude, the best cardio is at 65%-75% of max HR. The longer you do this, the more you will oxidize fats. I would reccomend this cardio at least 2 times a week at around 45 mins at a time on bulks, and would up it to 4-5 times on a cut.

Again hope i don't come across the wrong way, i love the videos people donate and i feel i can contribute with the science of BBing.