Cardio Routine

[Ricard]

Hi guys

I've been going to the GYM now for 9 weeks on a 4 day routine...

Mon: Back/Lower Back + crunches
Tue: Delts/Trap/ Triceps + crunches
Thur: Quads/Hamstrings/Calves + crunches
Fri: Chest & Biceps + crunches


and it's going good when I started I was 141 lbs and now I am 150 lbs so I've been putting on a lbs a week 9 weeks = 9 lbs

I've not been doing any cardio apart from fast walking the dog for a mile every night. I was waiting to add Wednesday's to my routine but just for cardio to loss the little fat I have on my abs and sides so my 6 pack will show I can feel it but not see it

What cardio routine would you recommend.

Cheers

[pagie]

People seem to have different opinions on this but I tend to do an hour of uphill walking quite a quick pace. Heart rate about 65% of max so for me its 220 - 29 (age) = 124bpm. It works best for me for burning fat.

[johnoliver]

Im the same with pagie, i do uphill walking, at a fast ish pace. Sometimes I like to change it around and go on the cross trainer.

One thing I would do, is only do abs once, or maybe twice a week at max. Say 4 sets x 12 reps

Treat it as every other muscle group.

You wont see your abs, unless you have low body fat.

[Ricard]

thanks guys, so would u say fast working is better than running ?

[bigdeadweight]

another possibility is to go out jogging with your dog. that way you dont have to get to the gym again. either replace some of your walks with jogs. or maybe go out first thing once or twice a week before breakfast for walkies/joggies.

[benney]

Hi guys

I've been going to the GYM now for 9 weeks on a 4 day routine...

Mon: Back/Lower Back + crunches
Tue: Delts/Trap/ Triceps + crunches
Thur: Quads/Hamstrings/Calves + crunches
Fri: Chest & Biceps + crunches


and it's going good when I started I was 141 lbs and now I am 150 lbs so I've been putting on a lbs a week 9 weeks = 9 lbs

I've not been doing any cardio apart from fast walking the dog for a mile every night. I was waiting to add Wednesday's to my routine but just for cardio to loss the little fat I have on my abs and sides so my 6 pack will show I can feel it but not see it

What cardio routine would you recommend.

Cheers

have you gained all of the size that you want already ? is 9lb enough of a gain for you . if not just stick with what you are doing so you gain some more, then change your diet to lower calorie one and start doing cardio so you can lose the fat

when im trying to lose fat i always mix my cardio up. i do every session 1st thing in the morning on an empty stomach too.

i usually do 20 mins hiit on tur, thurs and sat morning , and the exercise i usually do is running , either outdoors or on a treadmil (but any other exercise is fine , such as an exercise bike etc....)

and then on mon, wed, fri morning i usually do 45 minutes of steady state cardio on the cross trainer

the type of cardio for you really depends on your preference . hiit burns a lot of calories in a short space of time , thats why 20 mins is more than enough. were as steady state cardio takes a lot longer to burn calories and thats why you need at least 45 mins.

hiit is very hard and intense so if you dont like that sort of training then go with steady state instead. on the other hand if you havent got much time on your hands or if you think you would get bored doing 45 mins of cardio then go with the hiit instead

my advice would be for now to just pick one or the other (dont mix them). so just pick either hiit or steady state and then do only 3 sessions per week. if you pick hiit do 3 sessions of 20 mins each per week. if you pick steady state do 3 sessions of 45 mins per week

start of with that

and then later on if your fat loss slows down then incorparate both for 6 days per week like i do

but at the beginning you wont need to do to much, 3 sessions will be enough

[Ricard]

have you gained all of the size that you want already ? is 9lb enough of a gain for you . if not just stick with what you are doing so you gain some more, then change your diet to lower calorie one and start doing cardio so you can lose the fat

when im trying to lose fat i always mix my cardio up. i do every session 1st thing in the morning on an empty stomach too.

i usually do 20 mins hiit on tur, thurs and sat morning , and the exercise i usually do is running , either outdoors or on a treadmil (but any other exercise is fine , such as an exercise bike etc....)

and then on mon, wed, fri morning i usually do 45 minutes of steady state cardio on the cross trainer

the type of cardio for you really depends on your preference . hiit burns a lot of calories in a short space of time , thats why 20 mins is more than enough. were as steady state cardio takes a lot longer to burn calories and thats why you need at least 45 mins.

hiit is very hard and intense so if you dont like that sort of training then go with steady state instead. on the other hand if you havent got much time on your hands or if you think you would get bored doing 45 mins of cardio then go with the hiit instead

my advice would be for now to just pick one or the other (dont mix them). so just pick either hiit or steady state and then do only 3 sessions per week. if you pick hiit do 3 sessions of 20 mins each per week. if you pick steady state do 3 sessions of 45 mins per week

start of with that

and then later on if your fat loss slows down then incorparate both for 6 days per week like i do

but at the beginning you wont need to do to much, 3 sessions will be enough

That is great info thank you.
I still have weight to gain.

Cheers mate