People do cardio for different reasons. Many simply want to lose
weight or just maintain good health. Sure, everyone wants to burn fat
which is one of the many benefits of cardio. But we must understand that
losing weight and losing fat aren't necessarily the same, and the same
approach isn't effective for both. If you want to lose weight then
definitely do your cardio but you're also going to have to restrict your
calorie intake.
However, if you're more concerned with burning fat and preserving or even building muscle, then you need a lot of protein and a sufficient amount of calories for growth. The problem with too much cardio is that it can eat into muscle gains and counteract your ultimate goal. So it's important to know how much as well as the best times to perform cardio exercise. For this topic we're going to talk about cardio timing.
There are two times throughout the day that are the best times to perform cardio in order to burn the most calories from fat and still be able to maintain or build lean muscle. First thing in the morning on an empty stomach (or perhaps just taking 20 grams of protein powder upon waking) and the other time is immediately after your weight training session. These times have been proven to be the most effective for burning fat.
A.M. Cardio Sessions
I personally lift weights first thing in the morning around 5 A.M. So I do my A.M. cardio sessions on my non weight training days which are usually the weekends and sometimes I will take a day off of weights in the middle of the week when I'm training 4 days a week and do an A.M. cardio session on that day as well. For this session, I usually walk on an incline at a low intensity level for 40 minutes. Most recommend doing cardio on an empty stomach when you perform it first thing in the morning. I prefer to take a scoop of whey protein powder with water upon waking though. After a 6-8 hour fast, I believe you need to feed your muscles protein immediately when you wake up. Your body will still utilize and burn whatever carbs and fats in your body. It's important to take in more protein after this cardio session and you can also take BCAA's (branched chain amino acids) and glutamine during or after the session.
Cardio after the Weights
This is something I do after every weight training workout and I'll only do 20 minutes of cardio. For this session I normally do a moderate pace on the elliptical and sometimes implement what is known as the H.I.I.T. method (high intensity interval training). This is where you'll alternate your level of intensity throughout the session. For example, you can do a minute of low intensity then do 30 seconds of high intensity and repeat. As with the A.M. cardio plan, it's important to take in protein, BCAAs and glutamine afterwards, not to mention a solid post workout meal soon after (this is vital when training with weights and cardio).
Try implementing these two types of cardio in your current regimen. If you train with weights in the afternoons or evenings then you have the mornings free to do your cardio in which you could alternate the two types above; maybe switch it up every day from one to the other. At any rate, doing this will help you burn fat allowing that hard earned muscle underneath to be seen.
However, if you're more concerned with burning fat and preserving or even building muscle, then you need a lot of protein and a sufficient amount of calories for growth. The problem with too much cardio is that it can eat into muscle gains and counteract your ultimate goal. So it's important to know how much as well as the best times to perform cardio exercise. For this topic we're going to talk about cardio timing.
There are two times throughout the day that are the best times to perform cardio in order to burn the most calories from fat and still be able to maintain or build lean muscle. First thing in the morning on an empty stomach (or perhaps just taking 20 grams of protein powder upon waking) and the other time is immediately after your weight training session. These times have been proven to be the most effective for burning fat.
A.M. Cardio Sessions
I personally lift weights first thing in the morning around 5 A.M. So I do my A.M. cardio sessions on my non weight training days which are usually the weekends and sometimes I will take a day off of weights in the middle of the week when I'm training 4 days a week and do an A.M. cardio session on that day as well. For this session, I usually walk on an incline at a low intensity level for 40 minutes. Most recommend doing cardio on an empty stomach when you perform it first thing in the morning. I prefer to take a scoop of whey protein powder with water upon waking though. After a 6-8 hour fast, I believe you need to feed your muscles protein immediately when you wake up. Your body will still utilize and burn whatever carbs and fats in your body. It's important to take in more protein after this cardio session and you can also take BCAA's (branched chain amino acids) and glutamine during or after the session.
Cardio after the Weights
This is something I do after every weight training workout and I'll only do 20 minutes of cardio. For this session I normally do a moderate pace on the elliptical and sometimes implement what is known as the H.I.I.T. method (high intensity interval training). This is where you'll alternate your level of intensity throughout the session. For example, you can do a minute of low intensity then do 30 seconds of high intensity and repeat. As with the A.M. cardio plan, it's important to take in protein, BCAAs and glutamine afterwards, not to mention a solid post workout meal soon after (this is vital when training with weights and cardio).
Try implementing these two types of cardio in your current regimen. If you train with weights in the afternoons or evenings then you have the mornings free to do your cardio in which you could alternate the two types above; maybe switch it up every day from one to the other. At any rate, doing this will help you burn fat allowing that hard earned muscle underneath to be seen.
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