Exercise
How Much Cardio & For How Long?
The answer to this question is different for everybody out there. Some people get ripped primarily through diet and weight training, where as others have to battle with diet, weight training and 2 hours of cardio per day! The main rule with cardio is to do no more than you need. After all, who likes to do endless hours of cardio?
First of all, you must determine what your goals are. Is your primary goal to put on muscle mass or just to get as ripped as possible?
If it’s to put on muscle mass then I’ve found that 30-40 minutes of cardio, 4-5 times a week should provide good results (along with the correct diet and weight training routine of course). This is about the limit for burning fat whilst maintaining muscle mass. If you are eating a lot and still not growing, then you should probably cut back on your cardio.
If you’re concentrating on getting ripped, then you’re more than likely going to require more cardio.
How much cardio you can do without losing muscle mass is something that you will need to experiment with and determine on your own. This is one of the reasons why many bodybuilders out there will hire a trainer. They will have gone through this process with many clients, so making the necessary adjustments to your cardio/diet will be much easier for them to keep you progressing.
Cardio intensity is also worth mentioning. I personally recommend Low Intensity cardio, which requires you to perform your cardio within a certain heart rate range.
The simplest way to work out your target heart range is to take 220 and subtract your age. Next you multiply this number by 0.65 – 0.80, which will give your 65% – 80% of your Maximum Heart Rate.
Example – 30 year old
220 – 30(age) = 190
190 x 0.65 = 123.5
190 x 0.80 = 152
For the given example, this 30 year old would keep their heart rate between 123.5 – 152 beats per minute for the duration of the cardio session.
The alternative to Low Intensity Cardio is High Intensity Interval Training (HIIT). This requires less time but is much more taxing to perform. The reason for the intervals is that you would not be able to maintain a high intensity for long periods of time. Instead, you perform cardio at a high intensity for a short period of time and then you lower the intensity for a set period of time. This process is repeated for a number of cycles.
Want to find more information like this? Visit http://www.thefatlossguide.com/.
You’ll be glad that you did!
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