i've heard some people say you shouldn't overdo cardio cause you can lose muscle. A physique competitor I know (female) was doing cardio 6 times a week so that she could afford eating a bit more...cause for a 5"2 female being on a deficit sucks, meaning about 1200 to 1300 calories a day.... so how much cardio would it be "safe" if you're not overweight but trying to lose fat without losing muscle?

Hi there,

I would suggest you to do HIIT trainings for losing fats, circut, spartans, insanity and so on and so on. If you want to lose fat with cardio, it's for sure too much every weigth lifter wants to do. Do 2-3 cardio trainings (30min) per week for general health purposes but for losing fats keep with high intensity workouts. Anyway, it's good excuse for eating more :) like your friend do or have jog for relaxation.

BR, Gregor

PS: can anyone define what "cardio" exatcly means in "fitness language". Thanks

edit: if you eat 1.200-1.300 calories a day, higher the calorie input. If you burn 900 calories on bodycombat and pump, there's not much left for your daily body needs and for repair of your muscles and body after workouts ;)

Gt_Turbo has gave you some good info. I just want to add you can also do 3 full body circuits a week using 3 sets of 12 reps and 1 day between to do 30 mins cardio. That way you still build muscle and the high intensity will help burn fat. Use compound exercises 8-10 in your circuit. I like to to do 15 min cardio sessions of moderate-intense cardio after my lifts. weight training will generally burn up glycogen stores fist allowing you to do short intense cardio after so you burn straight fat but too much cardio can cause your body to use muscle as fuel. You can also do cardio later in the day after you've replenished nutrients.

The thing is that I LOVE bodycombat over everything and want to do it at the very least twice a week...better if three times... it's a 50 minutes class and I normally burn 440 calories on it.... so...bodycombat 3 times + lifting 3 days + bodycircuits or hiit... bodycombat has kind of intervals, some moments are high peaks (heart rate over 170) some other moments more relaxed... and the 1200/1300 calories would be in an ideal world, but actually I'm having average of 1600 which seems to be maintenance for me....

Thanks for the info, guys!!! Much appreciated!

I think you will be fine. Just be sure to take at least 1 day a week completely off to rest. Make sure you get your carbs which produce your glycogen stores which is important for energy in your training, once thats depleted and your body cant use the glycogen store in your body fat(which happens when the stores are completely used in your muscles) for energy it will turn to using protiens which is why having the right macros is important to getting enough protien, carbs and fat. Imo if you are slightly over it should not hurt you as much as you may think it would.

thanks! :)

I know bodycombat and if you love it, just stick to it :)

I think cca 1600 calories are more your REE needs, where there are also calories needed for workouts. 1200/1300 are too optimistic in my opinion for your days. I wouldn't go with caloric deficit more than 10% of what your daily true needs are, but better to go with 10% surplus. Just eating less doesn't mean you lose weight and fat. If you limit your daily intake too much, your metabolism slows down, even if you stimulate it with workouts.

If you are still doubtfull, Daniel can give you first hand experience with caloric surplus and losing fats ;)

Adawg, I didn't understand your post completly. For burning fats as fuel some conditions have to be satisfied. They can be burn even when glycogen stores are still full and it is not true that when glycogen stores are depleted fats will be used as primary fuel (like doing cardio after strenous workout). When glycogen stores are empty and necessary conditions for burning fats are not satisfied, proteins (muscles) will be used to fuel your activity.

BR, Gregor

Thanks for the info! and... I need Daniel!!! ha ha . According to this site, my BMR at rest is 1280 and in motion 1984... and I would go for 10% deficit cause I gain quite easily but getting rid of fat is really hard for me! I've been bulking since may last year until about two months ago that I'm at maintenace... My bulk was 1800 calories with 4 days lifting and twice cardio...and I put on weight and fat ... so...now I'd like to lose the fat.

That in a nutshell is what I was trying to say. I am not the greatest at explaining in either speaking or typing. My lifts take anywhere from 30-45 mins, lots of people lift in that range or 45-60 mins and some do 60-120mins and imo doing cardio for 15 mins after I do my workout or anyone doing a routine that lasts up to an hour should meet the conditions I am speaking about. I think people that lift an hour to two hours more than likely use up their stores and do not meet conditions to burn up the stores in their fat and then their body turns to protiens. I have heard it's possible to increase stores in the muscle but it is also harder to do. It's my understanding and I may be wrong but to burn stores in fat some stores still need to be present in muscle and by doing short intense cardio increasing the heart rate should be the right conditions to also use stores in the fat thus burning up fat. I think weight training over an hour is too much and more than likely your stores will be used up and muscle could possibly be used as fuel in that extra hour or doing any cardio after lifting but as long as your macros are in line or close you should have the right stores and nutrients for your training day. It could also help to eat or drink a good energy source during your workout.

Thanks, Adawg...the explanation makes sense....

I think it's time that Scott finally find those few last minutes and publish my article :D

Adawg, full glycogen stores can support your whole 120 minutes weight lifting workout. If they are max full. And duration of workout itself have no influence on "fuel" type selection. Weight lifting is just no activity where right muscle types and conditions are met for burning fats.

Fats are burned directly at low to moderate intensities, when right type of muscles are working. Also, there must be enough oxygen in muscle in order to burn fats. When oxygen delivery is not sufficient, fats are not burning. Current glycogen storage have nothing to do with burning the fats. Extreme case: if you starve for 14 days, your glycogen storages will be certainly empty; your body will still be able to burn fats for fuel.

BR, Gregor

The simpliest and direct way I advise training for fat loss (there is a difference between weight loss and fat loss) is to train like a predator. Think about what that means

:?

If you have an article on this then I would really enjoy reading it and I am not being a smartass. I am sure that some people can store more glycogen and workout longer but in the real world the average person will nearly depleat their stores in their muscles weight training at 60 mins of lifting. The more muscle you have the more stores but also the higher the demand. Stores in the muscles are primarily used for lifting. Fat must be broken down in the right conditions to use extra stores in the fat. Cardio is used to primarily burn more calories from fat but growth horomones lifting to this too. I also think 2 hour weight training is a waist of time because studies have shown testosterone and growth horomones peak at 45 mins and start to decrease. Even if you could fuel the energy to keep lifting your growth horomones are seriously decreasing and your body is producing more cortisol. Anyways we are on the topic of cardio. I don't fully understand science of the human body all that well but I do however understand that there is tons of research that support all claims on this topic, cardio before a workout, after, later in the day and on a different day but it's all contravertial and always changing which is also why neither side won't reach an agreement on this topic. I have found from the majority of my research that 15 mins-30 mins of cardio after 45-60 min weight traing is okay and helps burn fat, also seems to be working for me but it is just my opinion.

I have the article... it will be up soon I promise! Just been an insane week!