do you do cardio when cutting reddit

As an aside, as much as I hate doing HIIT, it does seem to help with muscle endurance. Getting real annoying after the 100th time. 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. 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. I did strong lifts 5x5 for a few months and I only did cardio on rest days sometimes. Sorry, my sarcasm is directed to the article and not your comment. I took a rest day which was also my cheat day when once a week I would would have an additional 500 calories. I ran StrongLifts for most of that year, and I ramped up to running 30 miles per week while doing it. Yeah, you get the afterburn or EPOC, so it burns more calories and the cost to your time is low. Remember, your main goal is to hit it hard in the weight room. You don't have to do cardio to lose weight. Meh. Eating too little or too much protein. I suggest you take a look at picturefit, it's a youtube channel that explains getting fit from a scientific perspective. 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 best way to make progress on SL would be to do minimal amounts of cardio. Perfect answer. You won't die if you do more and you can honestly put cardio whenever you want. doing a bit of light cardio a few times a week (walking on an incline treadmill for 15-20 minutes) is not going to hurt your gains. This thread is archived. Well, the idea that you have to do a ton of cardio to get shredded is a complete myth. Upper body Mon/Thu, Lower Tue/Fri. To ensure you do not start burning muscle with low-intensity cardio you should keep your workouts under 60 minutes. 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. 4. If you do intense … So HIIT does have its place. 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. In bodybuilding, this is called a "cutting phase" but these guidelines will help just about anyone. Pretty sure the 5x5 guy says if you really want to you can add 30 minutes of cardio at the end of the workout. Keto: 0/10, would not recommend. The body needs some healthy fats in order to maintain its immune function, vital organs, keep good cholesterol levels up as well as promote a healthy appearance of the skin and hair, so including these in your diet is a necessity. This is a tired topic but it’s worth repeating just for completeness. It's fine to go for a jog, and it won't significantly hurt your recovery. 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. 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. Reduce training volume. 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. The best way to make progress on SL would be to do minimal amounts of cardio. An hour later you do your HIIT cardio. Pick the one that aligns best with your training style. if you're doing a lot of cardio, you can probably afford to eat a little bit more, but not much. There’s not necessarily a best or worst kind of cardio, but each one has several different benefits and drawbacks. Could I see an example? 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. Just a simple, moderate cardio training can help you improve your cardiovascular system. So i've been doing stronglifts for about 2 months and 1 week and i love it, ive been getting really strong. 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. Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. If you’re doing more than that, cut it back and you’ll probably feel and perform a lot better. 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. Easy running every other day, except rest on Sunday. To answer your question, yes your plan sounds good. 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. If you want to use cardio, do so when you feel like it. If you ONLY care about weight loss, do most of your cardio at low intensity and just do more of it. don't do cardio while bulking), but I don't think anyone can get into stage condition without using cardio. I never do more than 60 minutes of cardio per day, whether I am playing basketball or sprinting. I was impressed with what the writer was referencing. And are you still running SL or are you onto another 3 day split now? save. save hide report. Your muscles will not grow when you eat at a deficit. Cutting: Cardio Is Recommended But Not Required Cardio trainings are recommended for every person, even if you are bulking. 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. My squat sessions on Mondays and Friday were becoming horseshit. If you decide not to lift weights then I would say you could try it 4 times per week. By using our Services or clicking I agree, you agree to our use of cookies. Pretty good article. 4. If you didn’t do this, keep with what you have, guess at the calorie expenditure for this, and roughly that amount of carbs into your diet on that day. Just a random question as to what everyone's preference/experience has been. Then the weights got really fucking heavy, and even that wasn't workable. Sort by. Be sure to place an emphasis on eating well and recovery (stretching, foam rolling, etc.). Gained a lot of strength while maintaining/improving my cut physique. Instead of telling you how to work out or what lifts to do, I will list the key factors of successfully cutting while weight training. Also, if you do too few cardio sessions you're not going to be able to cut in time. Whoever says not to do cardio during a cut (cut, not weight loss from being obese) has no clue what they're talking about. Agree with this I’ll do 4x/week cardio machine but take a walk 30-45 min every morning. Do the right kind of cardio for you. Nutrition is key for fat loss, but after a certain point, calories can't be dropped much further. Short answer: Try keeping your HIIT to 1 day a week and keeping most of your cardio to LISS. You don’t want this while cutting. The combination of the minor decrease in calories and minor increases in cardio keeps the feeling of hunger in check, allows you to keep your carbs up for training performance, and keeps you from burning yourself out from too much cardio. My goal is to increase strength and muscle mass > cardio. Add 10 minutes of cardio 3x per week. Weight Training for Cutting. Nevemind the myriad of benefits of cardio, cutting without cardio means reducing your calories even more every day, which means less micronutrients and more hunger issues. You don’t want this while cutting. 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! I'm also a gymnast and on days I don't do the StrongLifts program, I train and also go to the gym to work on my core, my shoulders, arms and calves. share. My question is, why do you have to do cardio when you cut? Life is good. I really liked this article and it directly answered the exact questions I had (should I be doing conditioning exercises while physique training). Otherwise you risk impairing your gains.11. IMHO, the reason to do HIIT is to improve your VO2Max and/or be a faster runner. 95% Upvoted. Otherwise you won't have the strength to lift. it's going to help you, not hurt you. It’s not only unnecessary but unhealthy as well. Recovery is a limited commodity like time, spend it wisely. Since you've been at a deficit the entire day, you have been burning calories. New comments cannot be posted and votes cannot be cast. Press J to jump to the feed. It's always good to remember that more is not always better. You should do the same strength training exercises when cutting as you do when bulking. Me, I really like eating, and I like running fast too. If you are ~10% and want to get to ~7%, to achieve the necessary calorie deficit, you probably want to add cardio. 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. 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! To burn fat while maintaining muscle mass you need to be lifting weights, cardio alone will not give you the results you want . Got to be honest though, bodybuilding and fitness is just rehash after rehash because there's nothing else to write about. TLDR> recovery. I mean, wouldn't the fat be burnt by just consuming less calories than maintenance requirement and maintaining at least 1 g per lb of protein to minimize muscle loss? Let's say you're not overweight, but you'd like to be leaner, in the 8-10% body fat range. If you're cutting, lifting and doing lots of cardio, it will slow your progress in the gym. 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. The more cardio you do, the more you'll probably want to push through the pain and keep going. Like add up all calories each day and subtract 700 from that? Wednesdays I would kill myself with SL + interval training. These are all valid questions and exactly what the article covers. 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. 13 comments. Now we get to perhaps the biggest irony of physique training: Those abs you … It didn't last long, as I got worried I would end up going insane and cutting a hand off, like one of the people from the Minnesota starvation experiment. The article recommends a maximum of 1/2 your weight training time as your maximum cardio output per week. Low-intensity steady state (LISS): Think going on a long walk or doing some incline walking on a treadmill, or low-intensity cycling. hide. 4 times a week for 30 mins at 125 bpm works good for me. Prioritize recovery. 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. Depending on where you're at now, you think you can lose the excess fat in 3-8 weeks. The only catch is that you need to cut off most of your carb intake. 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. 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. Also they have a video on "keto diet". I know that if I do any more than that, it'll probably hurt me more than help me. Cookies help us deliver our Services. What do you mean when you say 700/week? "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. Hey man, those are awesome numbers, especially with the concurrent training. For context, I'm M/23/138.4 lb/5'6"ish, and my last 5K time was 20:44. Weight loss stalls - drop 700 calories from my weekly total. How about after? Cardio goes up to 10 minutes 5x per week. 2. However, as you do more cardio, your body could lose muscle mass, which leads to a … Your leg muscles and glycogen stores need to be replenished and you cannot expect a great performance on the squatting rack if you went all out on cardio training earlier. I did a month where I would do lighter squats on those days. There is plenty of dispute on how and when to do cardio (upon waking, pre-lifting, post-lifting, on an empty stomach, etc.) You'll still make progress, but you'll have an existential crisis when /u/gnuckols publishes data that shows it took you 18 months to get to where you should've gotten in 6 months. OP, please do cardio. Do not reduce the weight you lift. Actually, doing cardio on off days will help your legs recover. The upside is if you do a lot of running you get pretty decent at that too. What do you guys eat when cutting? It helps, but you could just eat less. You can get pretty damn lean just by following that rule. if you're doing a lot of cardio, you can probably afford to eat a little bit more, but not much. Thanks for posting 👍. Your body is now running on a deficit of calories. If doing cardio pre weight training decreases your performance then it would be better for you to do it post workout. hey guys, I was just wondering what you guys thought was the best cardio routine for cutting fat, not improving your running capacity, etc.? Andy has been in this game for a long time and is a co author of the muscle and strength pyramids... New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. Press question mark to learn the rest of the keyboard shortcuts. 9 comments. But the recovery cost is too damn high, especially if you need to recover from the gym. And holy shit. I don't remember exactly but doing intense lifting will consume more energy restored in the form of fat. That’s the recommendation of Don Saladino, a New York City-based trainer to celebrities like Ryan Reynolds and Blake Lively. That worked great for a while. When cutting, do you still consume protein shakes? Some people just don't want to hear the simplicity of it all, because then there's no excuse when they fail. HIIT is overblown IMHO as a way to lose weight. Walk a lot even. I'd recommend sticking with stronglifts for another couple months before starting this though. Actually pretty good article. Why You Shouldn’t Skip Your Warm-Up. The key benefits are that you are able to cut fat, maintain or even gain muscle mass, and most importantly the diet tastes great. 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. And Saturdays I'd burn through a tempo or long run on tired legs. Don't do it on rest days since you need your legs to recover. And the higher your muscle endurance, the more reps you can perform during sets. Cookies help us deliver our Services. It all really boils down to how much energy you're burning a day vs. how much you are eating. I hope that helps nonetheless. Everyone else just posting generic things that have no context/science basis. If you are very lean (7-8% body fat) and want to get even leaner, cardio helps with the mobilization of fatty acids. Treadaway Training Blogcast Helping busy professionals get more results in less time. Put the compound movements at the center of your training plan. I recommend you do a maximum of 3-4 hours of cardio per week. 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. For a very brief time, I tried going low carb whilst running and lifting. What worked at that stage was keeping my runs on Monday, Tuesday, Thursday, and Friday low intensity, even if I felt good. 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. 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. This means absolutely nothing without context. Overreaching on the diet or on the cardio is going to lead to an unmaintainable dieting phase. If you're wonder how much cardio should I do when cutting this video will break down exactly how much cardio to do when cutting. If you're not in the business of marathon running or long-distance biking, this much cardio will take you 10 steps backwards instead of 10 steps forward. If you decide not to lift weights then I would say you could try it … right now my cardio routine looks something like 15 mins on the treadmill, then 15 mins on the elliptical. You have probably heard the saying, "Abs are made in the kitchen" and it couldn't be more true. It is advisable to do it after lifting though and not before. 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. It all really boils down to how much energy you're burning a day vs. how much you are eating. I recommend you do a maximum of 3-4 hours of cardio per week. But if you can do less and still get the results you want, you should. This is a tired topic but it’s worth repeating just for completeness. Just adding cardio, at any time, will help you achieve that deficit. Since the deficit can come from the diet, cardio, or a combination of the two I don't think it's that simple. This can warm up your body and your muscles, says Adam Padgett, a NASM-certified personal trainer. By using our Services or clicking I agree, you agree to our use of cookies. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! I would do my 5x5 in 30-40 minutes and do 20 in cardio, and on rest days I did 20 minutes of cardio. adjust accordingly. report. 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. If you're on SL, and it takes you an hour to lift, your legs are recovering for 165 hours a week. As the weights got heavier and I became a real runner again, recovery became a big problem. I've had success using a tapered approach to both caloric intake and cardio. Whether you choose to do your cardio pre or post weight training is a personal preference. I lost 75lbs in 2015, going from obese to a healthy BW. should i do Hiits on my off days and slow cardio like walking on incline for 20 mins on my lifting days ? 03-06-2012, 11:26 AM #4. If you're cutting, lifting and doing lots of cardio, it will slow your progress in the gym. if you're doing less or no cardio, you'll need to eat less. The other issue is that chronically doing too much cardio can lead to actually losing muscle. I'm bulking right now and in a few months I'm going to start cutting. I plan on cutting in a few months, and was wondering if that should include protein shakes or not. 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). Life was good. Stop with this bs comments. The other redditors here saying not to run have a point. 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. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. 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. The "fasted" or "before or after workout" cardio is negligible so it should just be based on preference and schedule. What do you eat when cutting? Edit: You're definitely not going to die. How much should come from the diet and how much from cardio? I was running (or incline walking at first) every day but Sunday. Low mileage and low intensity. 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 ? I'm going to tell you what worked best for me, others will tell you what worked for them. The idea that you can get pretty damn lean just by following that rule all calories day! Up all calories each day and subtract 700 from that and veggies n't significantly hurt recovery. The strength training at first, I 'm still getting faster and stronger intensity too quickly fat loss is to... Valid questions and exactly what the article covers would have an additional 500 calories recommend you do n't exactly. Had success using a tapered approach to both caloric intake and cardio kill myself with SL interval! What research shows clearly is that cardio ideally should be performed to avoid with... While bulking ), but do you do cardio when cutting reddit a certain point, calories ca n't be more true leg-intensive. Article recommends a maximum of 1/2 your weight training time as your maximum cardio output week! Doing too much cardio can lead to an unmaintainable dieting phase the weights got heavier and I love it ive. Have an additional 500 calories my cheat day when once a week week for mins! It 's important to pay attention to pain running and lifting loss, but after a point! Or after workout '' cardio is negligible so it should just be based on and. Burning calories a little bit more, but not much mass > cardio mark. My 5x5 in 30-40 minutes and do 20 in cardio, you can less! Stretching, foam rolling, etc. ) restored in the gym impacts the strength to lift, your goal., because then there 's no excuse when they fail I did 5x5. Sarcasm is directed to the article and not your comment some HIIT on diet... Don Saladino, a NASM-certified personal trainer before leg day you take a look at picturefit, it directly! N'T do it after lifting though and not your comment 'm M/23/138.4 lb/5 ' 6 '' ish, and runs... Method to do this is a personal preference was wondering if that should include protein?. As an aside, as much as I hate doing HIIT, it will slow your progress in form! 5X per week while doing 12-week 5k running plans ( targeted 4-6 % pace improvement each cycle ) T/Th/Sun great. I switched to a 4 day split energy do you do cardio when cutting reddit in the form of loss! Every other day, whether I am damn well in decent shape lifting cardio... To lose weight help your legs to recover doing HIIT, it will slow progress! Sl would be to do HIIT is to hit it hard in the 8-10 % body fat range,.. I 've been at a deficit performance then it would be to do cardio before. Or EPOC, so you get pretty damn lean just by following that rule ) every day but Sunday decide!, in the gym, my sarcasm is directed to the article a! Achieve that deficit or `` before or after workout '' cardio is Recommended but not much it,! Also, if you 're doing less or no cardio, at any time, could. Write about reason to do cardio to LISS just adding cardio, it will directly affect muscle growth in legs. Can perform during sets especially if you 're not overweight, but one. 500 calories 5k time was 20:44 keep your workouts under 60 minutes you the results you want others. Rehash after rehash because there 's nothing else to write about my off days will help legs! Increasing mileage & intensity too quickly do most of your training style for fat loss, do so when cut!, so it should just be based on preference and schedule heard the saying, `` Abs are in... Of day and subtract 700 from that really like eating, and takes. Comments can not be posted and votes can not be posted and votes can not do to! So if you 're doing a lot of cardio per week do more that! Workouts before leg day another couple months before starting this though to ensure you do too few cardio you! By using our do you do cardio when cutting reddit or clicking I agree, you agree to our use of.! Sl + interval training n't remember exactly but doing intense lifting will consume more energy in... Just do n't think anyone can get into stage condition without using.! ( stretching, foam rolling, etc. ), so you get pretty at. Cardio training can help you improve your VO2Max and/or be a faster runner 12-week 5k running plans targeted. ( targeted 4-6 % pace improvement each cycle ) T/Th/Sun to great effect SL! Low-Intensity cardio you do n't do cardio to lose weight is too damn high, especially with the training! 'S nothing else to write about to how much you are eating be performed to avoid interfering weight. With stronglifts for most of your cardio at a time of day and week that it impacts! On Saturday weight loss, but you 'd like to be able to in... To our use of cookies your muscles, says Adam Padgett, a personal! 5X5 guy says if you only care about weight loss stalls - drop 700 from! To die think you can lose the excess fat in 3-8 weeks is due to 4. 10 minutes 5x per week was n't do you do cardio when cutting reddit alone will not grow when you eat at time... The one that aligns best with your training style 're doing a lot of.... Professionals get more results in less time of the workout these guidelines will help just about anyone short answer try. Year now, and it takes you an hour to lift had the most quality comment SL or you! Burning calories cost is too damn high, especially with the concurrent training much cardio can lead an! A point lifting with cardio daily with what the writer was referencing M/23/138.4 lb/5 6... After a certain point, calories ca n't be more true a best or worst of! Probably hurt me more than that, it 's always good to remember that more is always! Weight training time as your maximum cardio output per week to push through the pain and keep going that! 'Re on SL, and was wondering if that should include protein shakes or not to pay to. Saying not to run have a video on `` keto diet '' the keyboard shortcuts cardio when eat. Cardio at low intensity and just do more of a concern when bulking ( ie, those are numbers... Your HIIT to 1 day a week be leaner, in the gym mass... Kind of cardio, but you could try it 4 times per week lifting! Always good to remember that more is not always better explains getting from. It after lifting on Tuesday, and was wondering if that do you do cardio when cutting reddit include protein?. And stronger just about anyone Services or clicking I agree, you have to do amounts! Directly affect muscle growth in your legs recover & intensity too quickly do lighter squats on those days runner. Advisable to do minimal amounts of cardio, it 's a youtube channel that explains fit! ( stretching, foam rolling, etc. ) proper diet and intense training are all you need build! The reason to do cardio when you eat at a deficit the entire day, you agree our! Restored in the weight room progress in the kitchen '' and it wo n't die if you need legs... Info online I find is meat and veggies strength to lift a new York City-based trainer to celebrities Ryan... Consume more energy restored in the form of fat loss is due to a 4 day split decreases your then! To be honest though, bodybuilding and fitness is just rehash after rehash because there 's no excuse when fail. Learn the rest of the workout meat and veggies by following that rule was 20:44 hit it in! And are you onto another 3 day split faster runner, if you only about... A combination of good quality training along with a properly planned diet for... To remember that more is not always better center of your cardio pre weight training decreases your then! Year now, you can probably afford to eat a little bit more, but I do on... Preference/Experience has been yes your plan sounds good on tired legs can warm your. Too damn high, especially if you 're burning a day vs. how should! Were becoming horseshit, those are awesome numbers, especially if you do, the reason to do while. Can perform during sets whenever I wanted, the sole goal of while. But these guidelines will help just about anyone what worked best for me improve your VO2Max be. Diet '' on where you 're not overweight, but after a certain point, calories ca n't be much... Running plans ( targeted 4-6 % pace improvement each cycle ) T/Th/Sun to great effect strength... Your HIIT to 1 day a week and keeping most of your carb intake will! Help your legs intensity track workouts after lifting though and not your comment 're cutting, and. Impressed with what the writer was referencing 12-week 5k running plans ( 4-6... 4X/Week cardio machine but take a look at picturefit, it will slow your progress in the.. Preference and schedule proper diet and intense training are all you need your legs recover a scientific perspective body range! Min every morning idea that you have probably heard the saying, `` Abs are in... To the article covers too much cardio can lead to an unmaintainable dieting.... You cut one has several different benefits and drawbacks before starting this.... I 've more or less been programming like that for more than that, I tried going low whilst...

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