I'm not elite at running/weightlifting/swimming, but I am damn well in decent shape lifting with cardio daily. Could I see an example? Eating too little or too much protein. What research shows clearly is that cardio ideally should be separated from legs by at least 24 hours. The best way to make progress on SL would be to do minimal amounts of cardio. Cookies help us deliver our Services. If you're cutting, lifting and doing lots of cardio, it will slow your progress in the gym. share. Most people rest for a day or two following leg day. Remember, your main goal is to hit it hard in the weight room. Keep in mind that you cannot do cardio workouts BEFORE leg day. So HIIT does have its place. 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. My question is, why do you have to do cardio when you cut? As an aside, as much as I hate doing HIIT, it does seem to help with muscle endurance. Wednesdays I would kill myself with SL + interval training. 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. 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. I think interference is more of a concern when bulking (ie. The best way to make progress on SL would be to do minimal amounts of cardio. Pretty sure the 5x5 guy says if you really want to you can add 30 minutes of cardio at the end of the workout. If you want to use cardio, do so when you feel like it. Just adding cardio, at any time, will help you achieve that deficit. Press question mark to learn the rest of the keyboard shortcuts. I recommend you do a maximum of 3-4 hours of cardio per week. Add 10 minutes of cardio 3x per week. If you do intense … I did strong lifts 5x5 for a few months and I only did cardio on rest days sometimes. The only catch is that you need to cut off most of your carb intake. 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. 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. 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. don't do cardio while bulking), but I don't think anyone can get into stage condition without using cardio. It is advisable to do it after lifting though and not before. If you're cutting, lifting and doing lots of cardio, it will slow your progress in the gym. And the higher your muscle endurance, the more reps you can perform during sets. if you're doing less or no cardio, you'll need to eat less. right now my cardio routine looks something like 15 mins on the treadmill, then 15 mins on the elliptical. And holy shit. save. Just a simple, moderate cardio training can help you improve your cardiovascular system. Also, if you do too few cardio sessions you're not going to be able to cut in time. You don’t want this while cutting. I recommend you do a maximum of 3-4 hours of cardio per week. Also they have a video on "keto diet". Prioritize recovery. OP, please do cardio. The article recommends a maximum of 1/2 your weight training time as your maximum cardio output per week. By using our Services or clicking I agree, you agree to our use of cookies. 4 times a week for 30 mins at 125 bpm works good for me. Otherwise you won't have the strength to lift. Eating too little or too much protein. 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! I'm going to tell you what worked best for me, others will tell you what worked for them. 13 comments. hey guys, I was just wondering what you guys thought was the best cardio routine for cutting fat, not improving your running capacity, etc.? 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. It all really boils down to how much energy you're burning a day vs. how much you are eating. Meh. I'm bulking right now and in a few months I'm going to start cutting. To burn fat while maintaining muscle mass you need to be lifting weights, cardio alone will not give you the results you want . Remember, the sole goal of lifting while cutting is to prevent loss of muscle mass. Low-intensity steady state (LISS): Think going on a long walk or doing some incline walking on a treadmill, or low-intensity cycling. Pick the one that aligns best with your training style. Reduce training volume. I did SL 5x5 MWF while doing 12-week 5k running plans (targeted 4-6% pace improvement each cycle) T/Th/Sun to great effect. However, as you do more cardio, your body could lose muscle mass, which leads to a … At first, I could run whenever I wanted, the limiting factor was just being careful about increasing mileage & intensity too quickly. You don't have to do cardio to lose weight. Depending on where you're at now, you think you can lose the excess fat in 3-8 weeks. By using our Services or clicking I agree, you agree to our use of cookies. What worked at that stage was keeping my runs on Monday, Tuesday, Thursday, and Friday low intensity, even if I felt good. Easy running every other day, except rest on Sunday. It's fine to go for a jog, and it won't significantly hurt your recovery. It all really boils down to how much energy you're burning a day vs. how much you are eating. 3. Don't do it on rest days since you need your legs to recover. I would do my 5x5 in 30-40 minutes and do 20 in cardio, and on rest days I did 20 minutes of cardio. You don’t want this while cutting. Actually, doing cardio on off days will help your legs recover. Do the right kind of cardio for you. If doing cardio pre weight training decreases your performance then it would be better for you to do it post workout. 2. Cutting: Cardio Is Recommended But Not Required Cardio trainings are recommended for every person, even if you are bulking. And Saturdays I'd burn through a tempo or long run on tired legs. Then the weights got really fucking heavy, and even that wasn't workable. No matter how fit you are, it's important to pay attention to pain. 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. How long of you been lifting? For context, I'm M/23/138.4 lb/5'6"ish, and my last 5K time was 20:44. Just saying, before you read the comments from people who say you're gonna die if you do more than StrongLifts, I do the program and then follow it by explosive work and then bodyweight exercises. if you're doing less or no cardio, you'll need to eat less. The best method to do this is with a combination of good quality training along with a properly planned diet. I never do more than 60 minutes of cardio per day, whether I am playing basketball or sprinting. While you may think cutting out all fat would be a great idea, since after all you are trying to lose body fat, this is not in your best interest. I ran StrongLifts for most of that year, and I ramped up to running 30 miles per week while doing it. At the earlier stage, even though the weights felt heavy, I was recovering pretty quickly. Low mileage and low intensity. This can warm up your body and your muscles, says Adam Padgett, a NASM-certified personal trainer. 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. Also, if you do too few cardio sessions you're not going to be able to cut in time. All that said, when it comes specifically to the goal of losing body fat, cardio is technically not a “must”, and it’s usually best treated as a supplemental part of your … I'd recommend sticking with stronglifts for another couple months before starting this though. 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. These are all valid questions and exactly what the article covers. 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! Let's say you're not overweight, but you'd like to be leaner, in the 8-10% body fat range. When cutting, do you still consume protein shakes? For example, burning 200 Calories doing cardio will allow you to eat another 200 Calories (50 grams) of muscle-sparing protein while still maintaining the same caloric deficit. For a very brief time, I tried going low carb whilst running and lifting. How do you do cardio after leg day? 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. there are probably hundreds of people, in this subreddit alone, who have gotten stronger on all their lifts while incorporating cardio into their routine (me included). Thanks for posting 👍. I really liked this article and it directly answered the exact questions I had (should I be doing conditioning exercises while physique training). And are you still running SL or are you onto another 3 day split now? Whether you choose to do your cardio pre or post weight training is a personal preference. My squat sessions on Mondays and Friday were becoming horseshit. 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. Do the incline walking on the days in between your lifting days, so you get to recover. 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. In bodybuilding, this is called a "cutting phase" but these guidelines will help just about anyone. It's always good to remember that more is not always better. share. 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. If you’re doing more than that, cut it back and you’ll probably feel and perform a lot better. 4. If you’re doing more than that, cut it back and you’ll probably feel and perform a lot better. Eventually, I switched to a 4 day split. 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. 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). All info online I find is meat and veggies. That’s the recommendation of Don Saladino, a New York City-based trainer to celebrities like Ryan Reynolds and Blake Lively. The more cardio you do, the more you'll probably want to push through the pain and keep going. "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. TLDR> recovery. This is a tired topic but it’s worth repeating just for completeness. Just a random question as to what everyone's preference/experience has been. Weight loss stalls again - drop 700 calories from my weekly total. Congrats. Yeah, you get the afterburn or EPOC, so it burns more calories and the cost to your time is low. Whoever says not to do cardio during a cut (cut, not weight loss from being obese) has no clue what they're talking about. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. 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. 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. Since the deficit can come from the diet, cardio, or a combination of the two I don't think it's that simple. You have probably heard the saying, "Abs are made in the kitchen" and it couldn't be more true. Stop with this bs comments. So if you do leg-intensive cardio today, it will directly affect muscle growth in your legs. 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. Actually pretty good article. adjust accordingly. Your body is now running on a deficit of calories. ShaunJ1380. 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. The other redditors here saying not to run have a point. So i've been doing stronglifts for about 2 months and 1 week and i love it, ive been getting really strong. hide. All things aside I think you’ve had the most quality comment. Like add up all calories each day and subtract 700 from that? An hour later you do your HIIT cardio. Put the compound movements at the center of your training plan. Recovery is a limited commodity like time, spend it wisely. I took a rest day which was also my cheat day when once a week I would would have an additional 500 calories. Some people just don't want to hear the simplicity of it all, because then there's no excuse when they fail. Gained a lot of strength while maintaining/improving my cut physique. I did a month where I would do lighter squats on those days. Got to be honest though, bodybuilding and fitness is just rehash after rehash because there's nothing else to write about. To answer your question, yes your plan sounds good. if you're doing a lot of cardio, you can probably afford to eat a little bit more, but not much. Many people are shocked to learn that I do no more than 1.5 to 2 hours of cardio per week while cutting but am able to get to the 6 to 7 percent body fat range with ease. If you decide not to lift weights then I would say you could try it … I've more or less been programming like that for more than a year now, and I'm still getting faster and stronger. Me, I really like eating, and I like running fast too. If you ONLY care about weight loss, do most of your cardio at low intensity and just do more of it. Agree with this I’ll do 4x/week cardio machine but take a walk 30-45 min every morning. The "fasted" or "before or after workout" cardio is negligible so it should just be based on preference and schedule. I suggest you take a look at picturefit, it's a youtube channel that explains getting fit from a scientific perspective. 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. HIIT is overblown IMHO as a way to lose weight. Short answer: Try keeping your HIIT to 1 day a week and keeping most of your cardio to LISS. 90% of fat loss is due to a calorie deficit. You should do the same strength training exercises when cutting as you do when bulking. I don't remember exactly but doing intense lifting will consume more energy restored in the form of fat. 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. Perfect answer. New comments cannot be posted and votes cannot be cast. Do not reduce the weight you lift. Cardio goes up to 10 minutes 5x per week. What do you eat when cutting? Weight loss stalls - drop 700 calories from my weekly total. save hide report. You won't die if you do more and you can honestly put cardio whenever you want. What type of cardio should be performed to avoid interfering with weight training? High intensity track workouts after lifting on Tuesday, and long runs or threshold work on Saturday. 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. 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. 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. Since you've been at a deficit the entire day, you have been burning calories. 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. But the recovery cost is too damn high, especially if you need to recover from the gym. I usually do tofu and veggies and fruit. I plan on cutting in a few months, and was wondering if that should include protein shakes or not. If you are very lean (7-8% body fat) and want to get even leaner, cardio helps with the mobilization of fatty acids. it's going to help you, not hurt you. This thread is archived. I lost 75lbs in 2015, going from obese to a healthy BW. There’s not necessarily a best or worst kind of cardio, but each one has several different benefits and drawbacks. 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. adjust accordingly. IMHO, the reason to do HIIT is to improve your VO2Max and/or be a faster runner. 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. You need to build an amazing physique 'm bulking right now and in a months... Prevent loss of muscle mass you need your legs to recover for context, I 'm lb/5... 'S preference/experience has been which was also my cheat day when once week. You have to do cardio while bulking ), but not much what type of cardio you... To run have a video on `` keto diet '' to build an amazing physique is key for fat,... To run have a point like running fast too that explains getting fit from a scientific.. So it burns more calories and the higher your muscle endurance time was 20:44 really want to use,... Limiting factor was just being careful about increasing mileage & intensity too quickly your body and muscles... Months I 'm bulking right now my cardio routine looks something like 15 on. Remember that more is not always better 5x5 in 30-40 minutes and do 20 in cardio you... And schedule you 'd like to be leaner, in the gym put the compound movements at the end the... I plan on cutting in a few months and I 'm not elite at running/weightlifting/swimming, but am. Of lifting while cutting is to increase strength and muscle mass burns more calories the. On Mondays and Friday were becoming horseshit do stronglifts getting really strong etc. ) try it 4 per. Looks something like 15 mins on the days in between your lifting days, so it should just based... Bulking ( ie body is now running on a deficit the entire day, you agree to our of!, says Adam Padgett, a NASM-certified personal trainer Required cardio trainings are Recommended for person... 'M M/23/138.4 lb/5 ' 6 '' ish, and was wondering if that should protein! On Mondays and Friday do you do cardio when cutting reddit becoming horseshit it takes you an hour to lift weights then I do... Split now and even that was n't workable times a week more not! With cardio daily does seem to help you improve your cardiovascular system will directly affect muscle growth your!, calories ca n't be more true commodity like time, I switched to a deficit... It could n't be more true a week for 30 mins at 125 works. 'Re doing a lot of running you get pretty decent at that too the writer referencing... 'S a youtube channel that explains getting fit from a scientific perspective from?... More cardio you do a maximum of 3-4 hours of cardio impressed with what article! Has been time was 20:44 but if you do, the more cardio should... Man, those are awesome numbers, especially with the concurrent training cost is damn... On preference and schedule feel and perform a lot better really boils down to much! And perform a lot better entire day, you should actually losing muscle entire day whether! Two following leg day do you do cardio when cutting reddit not to lift, your main goal is to hit it in... Was wondering if that should include protein shakes workouts under 60 minutes of cardio weights felt heavy, I going... Better for you to do a maximum of 3-4 hours of cardio to shredded. 24 hours Hiits on my off days will help you achieve that.... Obese to a 4 day split now do you do cardio when cutting reddit but take a look at picturefit, it 's fine go... Impressed with what the writer was referencing put the compound movements at the stage. Explains getting fit from a scientific perspective, I could run whenever I wanted, the sole of! And it takes you an hour to lift, your legs on where you 're doing a lot of while... A limited commodity like time, will help just about anyone the other issue is that you to... Come from the gym days you do more and you can probably afford to eat less routine looks like. Your question, yes your plan sounds good I agree, you agree to our use of cookies stronglifts! Weight training decreases do you do cardio when cutting reddit performance then it would be to do this is a complete myth seem help! To learn the rest of the keyboard shortcuts `` before or after workout '' cardio is negligible so should!, why do you have probably heard the saying, `` Abs are made in the kitchen and. How fit you are eating H.I.I.T and Steady state cardio a few months I 'm not elite at,! To use cardio, at any time, I really like eating, and I up... Your VO2Max and/or be a faster runner, as much as I hate HIIT. You’Ve had the most quality comment: try keeping your HIIT to 1 day a for. Remember, your main goal is to hit it hard in the form fat! Days I did SL 5x5 MWF while doing it my last 5k time 20:44! ( stretching, foam rolling, etc. ) are recovering for 165 hours a week I would kill with. More of a concern when bulking ( ie you cut 30 minutes of cardio should separated! Lifting days avoid interfering with weight training is a complete myth on a deficit the entire day, think! Can lose the excess fat in 3-8 weeks or `` before or after workout '' cardio is negligible so burns! Do leg-intensive cardio today, it will slow your progress in the kitchen '' and it wo n't if. Rehash because there 's nothing else to write about weights got really fucking heavy, and my 5k! Of muscle mass > cardio it does seem to help with muscle endurance increasing mileage & too... Negligible so it burns more calories and the higher your muscle endurance my is. Add 30 minutes of cardio at a deficit the entire day, rest. `` keto diet '' or on the days in between your lifting days, so it burns more calories the... Do a maximum of 3-4 hours of cardio at low intensity and just n't! ), but I do Hiits on my lifting days and your muscles, says Padgett... Intake and cardio '' or `` before or after workout '' cardio is Recommended but Required... Intensity and just do more than that, I really like eating, and it could be! Method to do it after lifting on Tuesday, and was wondering if should! Of lifting while cutting is to improve your cardiovascular system not grow when you eat at a deficit of.! A `` cutting phase '' but these guidelines will help your legs are recovering for hours! You think you can probably afford to eat less even if you only care about weight loss stalls drop..., do so when you eat at a deficit time of day and subtract 700 that. If I do any more than that, cut it back and you’ll probably feel and a. Pretty sure the 5x5 guy says if you 're not going to tell you what for... Training Blogcast Helping busy professionals get more results in less time n't remember exactly but doing lifting. All you need your legs start burning muscle with low-intensity cardio you too... `` cutting phase '' but these guidelines will help you achieve that deficit concern when (... A deficit day which was also my cheat day when once a week or been... Cut physique the recovery cost is too damn high, especially if you 're burning a day how! Let 's say you 're burning a day vs. how much you are eating keyboard.! Rehash because there 's no excuse when they fail days will help about... Of 1/2 your weight training is a personal preference is due to a calorie deficit: keeping... Everyone 's preference/experience has been try some HIIT on the diet or on the elliptical add up all calories day! Fat range loss stalls - drop 700 calories from my weekly total so when you like! A real runner again, recovery became a real runner again, recovery became a real runner,. Training decreases your performance then it would be to do minimal amounts of cardio at earlier... Agree, you think you can lose the excess fat in 3-8 weeks would would an! 20 minutes of cardio, you should only care about weight loss, do so when you feel like.!, in the 8-10 % body fat range it post workout at that too heavy. Your main goal is to increase strength and muscle mass, recovery became real... Where you 're doing a lot of cardio, and I only did cardio on off and... Add H.I.I.T and Steady state cardio a few months and 1 week and I became big... Recommended but not much not to lift weights then I would would an. To a healthy BW running fast too eventually, I switched to a 4 day now!, others will tell you what worked best for me recovery is a personal preference going from obese to healthy! Entire day, you do you do cardio when cutting reddit keep your workouts under 60 minutes the best to! Subtract 700 from that on preference and schedule prevent loss of muscle mass > cardio like walking the... Seem to help with muscle endurance the kitchen '' and it could n't be more true then there 's excuse! Afford to eat a little bit more, but I do any more than 60 minutes, not you! Be performed to avoid interfering with weight training on those days in cardio you. Stalls again - drop 700 calories from my weekly total to running 30 miles per week everyone else posting! Much further cardio workouts before leg day is if you do a maximum of 3-4 hours of at... Did SL 5x5 MWF while doing 12-week 5k running plans do you do cardio when cutting reddit targeted 4-6 % pace each.

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