Loose Fat Or Loose Muscle?

[MadCow]

I guess by now all know that I am in bulking phase.

Last night this young lady at the Gym was advising me to use tredmill twice/thrice a week to get rid of the extra fat over my muscles, so I can grow in shape.

I said - Hmmmm.

Will doing tredmill twice a week LOOSE FAT OR LOOSE MUSCLE from my body? If yes, I should hit the tredmill, how long should I do and how fast should I run/brisk walk?

I liked her suggestion though bcoz I want to grow and want to keep myself in shape at the same time.

Please advice.

MC.

[Todd]

The type of cardio you do, for how long, when you do it in relation to your weight training, how frequently, and what you eat after your cardio are all things to consider when trying to gain muscle while losing fat.

I would suggest Max OT Cardio ( http://www.ast-ss.com/articles/article.asp?AID=97 ).

Start out doing this 2-3 times per week on non-workout days if possible. If doing cardio on a workout day, do it 8-12 hours before or after your workout. If you workout in the AM, then do your cardio on workout days in the pm, and vice versa.

Post-cardio meals are essential -- Make sure to have a protein shake and simple carbs (creatine, etc if taking it) right after each cardio session.

If you choose to do your cardio Max OT style, follow the guidelines to a "T" and log your session's distance gone and calories burned.

I hope this helps.

[Firehawk]

Just to add to Todd,

Id like to drive home the importance of not doing cardio right after your weightlifting workout. Doing cardio immediately following a weightlifting routine will hinder muscle growth, and in some cases, reverse muscle growth.

Its definitely best to do cardio and weightlifting on alternating days if you can.

[keysha]

Is it ok to do 15 min of high intensity cardio after weights or does this hinder muscle growth?

[Todd]

Best not to do ANY cardio, whether it is HIT or not. When you are done training, your muscle glycogen levels (carb stores) are depleted...going on to do more exercise, only creates a catabolic (non-growth state) environment. Not what you want. Instead, finish your training, go home and eat right away to kickstart recuperation and the growth process.

[MadCow]

So I guess I should do the tredmill on non-workout days?

MC.

[Todd]

Originally Posted by MadCow

So I guess I should do the tredmill on non-workout days?

MC.

That would be your best bet. And if doing cardio on workout days, then space it out 8-12 hours before or after your workouts.

[MadCow]

Thanks All.

I don't work out on Saturdays and Sundays. Should I do tredmill both days or just one day.

How long should I run/brisk walk?

MC.

[Firehawk]

Originally Posted by MadCow

Thanks All.

I don't work out on Saturdays and Sundays. Should I do tredmill both days or just one day.

How long should I run/brisk walk?

MC.

If your goals are to build muscle or to build strength, HIIT cardio is a good way to go. If you want to build endurance and do not mind your muscles shrinking a little bit, do longer cardio.

[MadCow]

I do mind ... I don't want my muscles to shrink atleast for now bcoz I am trying hard to get them bigger.

I guess I'll brisk walk for 15- 20 minutes only on Sundays.

Thanks All.

MC.

[Firehawk]

Originally Posted by MadCow

I do mind ... I don't want my muscles to shrink atleast for now bcoz I am trying hard to get them bigger.

I guess I'll brisk walk for 15- 20 minutes only on Sundays.

Thanks All.

MC.

Brisk walk is not really HIIT cardio. HIIT cardio stands for HIGH INTENSITY INTERVAL TRAINING.

Interval training is the latest and greatest cardio for bodybuilders or strength trainers who worry about losing their muscle. It also seems to be more effective with fat burning. What I love about it is that it requires you to recover while you are still exercising.

[MadCow]

Firehawk:

I did not know what HIIT is. So it means I have to run?

MC.

[Firehawk]

Not necessarily.

See, intervals are like levels of intensity.

For instance, here is an example of HIIT for a stationary bike...

First 2 minutes, pedal at an intensity of 5 (50% of full intensity)
Minute 3: Pedal faster or up the resistance on the bike for level 6
Minute 4: Pedal faster or up the resistance on the bike for level 7
Minute 5: Pedal faster or up the resistance on the bike for level 8
Minute 6: Pedal faster or up the resistance on the bike for level 9

Minute 7: Pedal at level 6.
Minute 8: Pedal faster or up the resistance on the bike for level 7
Minute 9: Pedal faster or up the resistance on the bike for level 8
Minute 10: Pedal faster or up the resistance on the bike for level 9

Minute 11: Pedal at level 6.
Minute 12: Pedal faster or up the resistance on the bike for level 7
Minute 13: Pedal faster or up the resistance on the bike for level 8
Minute 14: Pedal faster or up the resistance on the bike for level 9

Minute 15: Pedal at level 6.
Minute 16: Pedal faster or up the resistance on the bike for level 7
Minute 17: Pedal faster or up the resistance on the bike for level 8
Minute 18: Pedal faster or up the resistance on the bike for level 9
Minute 19: Pedal faster or up the resistance on the bike for level 10

Minute 20: Pedal at Level 5 intensity for cool down mode.

Believe me, if you do this right, it will kick your ass. And the best news yet, its only 20 minutes long!!!!!