After dinner, I do at least 30 minutes of cardio (elliptical or Shaun T). Building the underlying muscle will give you that ripped look. Just wanna ask what’s the best way to combine cardio and weightlifting for weight loss? Bryner et al. If you could only do one form of exercise for the rest of your life, cardio would probably be the best pick for overall health. Press question mark to learn the rest of the keyboard shortcuts. ❤️. Plus it helps so much with being able to participate in long periods of physically intensive activities (sport, sexy time, etc). My dinner usually has a main protein (fish, chicken) and carbs(quineoa/brown rice/whole wheat bread) to fuel me for cardio. This is why you lift weights to lose weight. If you have a long weights session you can do a little less cardio so it’s easier to manage doing both on the same day. Then I do lower body (legs and glutes) Tuesday, Thursday and Saturday. Rest days are important; that's when muscle growth happens. Is it like 60% cardio then 40% lifting? I’ve already lost about 10lbs since January and gained some leg muscles, its pretty slow since I only focused on dieting last month. This is because the HIIT workouts burned more calories and fat the rest of the day, which adds up to more calories and fat than you can burn during a single workout. Now add weightlifting. So your body will literally use fat as a energy source, as well as carbs. uniquephysique.co.za/blog-u... 52 comments. I did 10 minutes after weights for the first couple of days, then 15 minutes after that, and slowly worked myself back up to 30 minutes. And now i’ve hit a plateau. I take short 1 minute - 2 minute breaks and pound it out to keep my heart rate up. Cardio training will generally help you lose weight, however, this weight loss is typically a combination of fat and muscle, so what you're left with is a smaller version of your current self. The only way cardio impacts gains is if your diet sucks. I also do BJJ and I recently started running and doing more cardio. If you care about your performance in BJJ you definitely need other cardio exercise outside of BJJ. Cardio type, height, weight, and other variables affect these values, but these are decent values to use for estimation purposes. Cookies help us deliver our Services. Here are 5 unique and different 20-minute HIIT cardio workouts for rapid fat-loss. (No rhyme intended.) Yep, sweet. Lose 33% more fat than cardio alone and look better with more muscle. I got this covered. You need to lift heavy, to increase your muscle mass and your BMR and also to expel more energy by repairing those muscles, and you need to do cardio because your heart will be happy and you will use fat as an energy source. I lift weights (heavy, no more than 6 reps) and eat at around 1,800-2,000 calories. Eat more/less, do more/less cardio, etc? I also work out 6 days a week! I’ve already lost about 10lbs since January and gained some leg muscles, its pretty slow since I … Best way I can summarise it is that cardio makes you feel good. Thanks! You know … New comments cannot be posted and votes cannot be cast. In cardio workout, one usually begins to burn fat only after the first 20 minutes, says celebrity fitness trainer Vinod Channa. Weight training. By using our Services or clicking I agree, you agree to our use of cookies. For one thing cardio does shrink you down. I’m coming off of a bad ankle injury right now where I gained about 15 pounds while being unable to stand or walk for a couple months and getting back into this workout routine was a bit of a shock at first but I found gradually easing into the cardio after the weights helped. I currently aim for three days of weight lifting and one day of cardio per week. What you are doing is fine. The bike is low impact and while you do get a good sweat on i think it’s a little easier to do biking after weights than something else like running. The squat is a quad-dominant movement, meaning your quadriceps are the main driving force of the lift. Archived. I try to walk 10,000 steps everyday and tracking my exercises and calories burned on my Apple Watch daily really motivated me to lose weight. The role of exercise in fat loss. 1. You'll crank up the intensity and finish in record time! SO THAT IS LIFTING, now CARDIO uses an energy system called your aerobic system. You will never accidentally start looking muscular. On days where I lift and don't go to BJJ, I'll end with some HIIT training (usually sprints). Let's look at HIIT cardio in greater detail and see how it holds up to regular steady-state cardio while analyzing if it is better for fat loss than steady-state. r/fatlogic: Find out what keeps you fat and then do something about it. Stopped smoking weed, stopped hanging out with some of my burnout friends who were just dragging me down, depression went away, and I started actually giving a shit about school again. Hey guys. Word of advice, for how intense your workouts seem to be and the weight goals you have in mind you should seek out a nutritionist. Sorry this is so long but hope it could help somewhat! Wanna ask as well on how often should I lift and do cardio to lose weight? But then on a day where you do weights you could do a 10-15 minute jog. Because we hate cardio, but love burning fat, we want the best cardio for fat loss that can be done in the least amount of time – to get that crap over with! Any cardio is good cardio, but no cardio is as effecive as diet is, for weight loss. My goals is to lose another 10lbs. Swimming is a fat burning cardio for weight loss and flat belly. Or it’s better to rest up first? you're 19 so your max heart rate is about 200ish, you want to exercise at 30-55% intensity when you do cardio, so 30-55% of that max heart rate is where you wanna be to maximise your fat burn during cardio (You must take your resting heart rate into consideration, so if it's 60, 30% extra of 200 max will be 100-170BPM. Friends, relatives, and teachers couldn't fucking believe it. So I should do cardio and lift on alternating days? I’ve been doing cardio and abs for months now (muay thai, running, cycling, jump rope) etc. I used running to transform my life. 3,4 Additional fat loss does not occur with low-intensity cardio in the “fat burning zone.” I've read that stopping cardio will help me lose fat faster, and I've heard that I should keep it the same. Any idea what changes should be made? Thank you! You need ample carbs for recovery. Ultimately, the goal of every sensible fat loss diet should be twofold: And while cardio has many benefits, it kinda sucks for muscle retention in a deficit. It makes sense that you're less likely to lace up for that jog if you detest running. Sorry for the long winded answer, but I felt it necessary so you can understand. I was going back and forth for a long time about eating less or cardio and I went with cardio. Sounds like your progress is going great as is. Even though the slow-and-steady cardio programs burned more total calories and fat during the actual workout, the HIIT programs somehow led to greater total fat loss. Maybe you run in the morning when you wake up, rest a couple hours/do other things and then do your weights in the afternoon. I'm looking to lose as much body fat as possible in the next 6/7 months so I can be lean and shredded (for the first time in my life) for summer. Good for the heart too. To lose 1 pound of "weight" that is 75% fat 25% muscle (2875 calories total), eat only a 410 calorie deficit. However, your weight will determine how long you swim to burn calories, so ensure you figure that out before swimming. Some people won't do cardio, because from a weight loss standpoint, there's no need (just adjust diet). Sustaining a caloric deficiency over extended periods of time can be dangerous unless you are eating a well balanced meal, and can actually slow the rate you burn fat (which is the least of your concerns at that point). I follow up cardio with at least 10 minutes of ab exercises. Close. I wish I had pictures, but back in high school over the course of a summer I went from a 190 pound burnout piece of shit to a 160 pound cross-country/track sprinter. For weight loss, it's all about diet. I split my weight groups but do 25minutes of crosstrainer cardio every time I go to the gym. You can either eat the exact same way and do cardio to put yourself in a caloric deficit, or you can simply eat less to achieve that same deficit. If your weight loss starts to stall or you plateau on your lifts, then you should start considering changing your cardio and/or diet. Hello reddit! The amount of cardio you need to lose weight depends on various factors like your current weight, diet, daily activity level, and age. If your weight loss starts to stall or you plateau on your lifts, then you should start considering changing your cardio and/or diet. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. Higher intensity cardio sessions will burn more fat, not during actual exercise, but post-exercise where fat is converted for the loss in glycogen. I was big, slow and just didn't feel that great. 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