Let us explain. 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. The answer: All of it. Add 1-2 weeks for any major foreseeable obstacles. When it comes to cutting, you first need to take a look at your nutrition before anything else. Unfortunately, in that same study, strength gains were cut in half when cardio was added to weightlifting.1 Other studies have similarly found that muscle growth is severely decreased when cardio is integrated into a program.2,3. When performing HIIT you will need to pick an exercise, perhaps running, for example, you would then run at 60-70% of your max heart rate for a minute. For a 215 pound guy, that means to aim to lose roughly 1 to 2 pounds per week. Don't leave it … The answer: Not as much as you think. For 20 pounds or more, start cutting 4-5 months ahead. I put my clients on 15 minutes of cardio at the end of their weight training circuit for cutting. Doing too much cardio. When you’re eating less your recovery capacity is also reduced so it’s best to save most of it for weight lifting not cardio. The other issue is that chronically doing too much cardio can lead to actually losing muscle. How to Track Progress During a Cutting Phase. Also some like to cut carbohydrates and therefore have less energy. But every lifter knows that too much cardio can also lead to muscle loss. You can cut the time requirement in half—just 75 minutes a week—if you dial up the intensity to vigorous exercise, swinging for a heart rate up to 80 percent of your max. In terms of cutting the main drawback is obviously the lack of energy some might experience because of the addition of cardio and also the cutting down of calories. Aim to lose 0.5 to 1% of bodyweight per week. Cardio for Cutting. There are a number of explanations as to why cardio blunts gains. This has worked very well for me to gain muscle without putting on much fat weight at all during bulking phases. But, there is a shortcut. For example, fitness models only do 1 or 2 cardio trainings weekly, simply because they want to burn extra calories. And which kind should you do? 3. Lastly while cutting your not … Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a set amount of time. While cutting up you will be doing a lot more cardio. 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 your looking to cut up, you really need the HGH release you get from hard-stress on the body — since cutting is as much hormones as it is calorie burning. 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