Author Topic: Cardio for fat loss when being on caloric surplus?  (Read 1874 times)

0 Members and 1 Guest are viewing this topic.

vag

  • Hero Member
  • *****
  • Posts: 5027
  • Respect: +2768
    • View Profile
Cardio for fat loss when being on caloric surplus?
« on: November 23, 2010, 08:04:21 am »
0
Q&A section , niceeeeeeeeee....

So , does it make any sense to do a cardio workout while being on caloric surplus that day?
Let me make it more focused:
I am talking about doing a light , fat-loss oriented cardio , like 45 mins at 60%MHR. That supposedly burns 80% fat and 20% glycogen.
If you go on and workout after that and at the end of the day you are above maintenance in kcal input, does it work ( fat loss + gain muscle ) or the surplus will firstly recover the missing fat?
Ive read articles claiming both here and there , let me hear some thoughts here...
« Last Edit: November 23, 2010, 08:07:30 am by vag »
woot

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: Cardio for fat loss when being on caloric surplus?
« Reply #1 on: November 23, 2010, 08:54:28 am »
0
 IMO it would depend alot on the intensity and contents of the workout, if you stimulated enough growth then that should work out as you planned it. The low intensity, not too taxing, cardio session is always a good idea, it will not only burn SOME bodyfat, it will also aid in your overall gpp and help you recover between sets and during your workout.  This overtime correlates to more reps, more weight, less recovery time needed, etc., all very big factors in accomplishing your goal of building muscle tissue.  I know alot of people have different opinions on this(especially after that retarded article) but I 100% believe the main factor in whether or not you will be able to lose fat and add muscle simultaneously on a caloric surplus is where you are getting  the calories from. 
Relax.

LBSS

  • Hero Member
  • *****
  • Posts: 11471
  • plugging away...
  • Respect: +6127
    • View Profile
    • Email
Re: Cardio for fat loss when being on caloric surplus?
« Reply #2 on: November 23, 2010, 09:44:19 am »
0
IMO it would depend alot on the intensity and contents of the workout, if you stimulated enough growth then that should work out as you planned it. The low intensity, not too taxing, cardio session is always a good idea, it will not only burn SOME bodyfat, it will also aid in your overall gpp and help you recover between sets and during your workout.  This overtime correlates to more reps, more weight, less recovery time needed, etc., all very big factors in accomplishing your goal of building muscle tissue. 

This. As long as the surplus is still there and you're getting enough protein and doing the heavy work, a bit of light cardio can only be good.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

vag

  • Hero Member
  • *****
  • Posts: 5027
  • Respect: +2768
    • View Profile
Re: Cardio for fat loss when being on caloric surplus?
« Reply #3 on: November 23, 2010, 10:02:30 am »
0
ok , FWIW for this thread ill state i also agree with both of you.
Glad i started this thread...
woot

cowed77

  • Hero Member
  • *****
  • Posts: 1293
  • fall down seven times, get up eight
  • Respect: +62
    • View Profile
    • Email
Re: Cardio for fat loss when being on caloric surplus?
« Reply #4 on: December 01, 2010, 01:10:01 am »
0
hmmm... what would a 'light cardio workout' be then?

adarq does alot of walking.

i dun have access to a heart rate monitor, and truth be told, im not too hung up on it either... so for a lazy bum like me, what would an example of a workout be?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 30929
  • who run it.
  • Respect: +7593
    • View Profile
    • Email
Re: Cardio for fat loss when being on caloric surplus?
« Reply #5 on: December 01, 2010, 06:22:32 am »
0
hmmm... what would a 'light cardio workout' be then?

adarq does alot of walking.

i dun have access to a heart rate monitor, and truth be told, im not too hung up on it either... so for a lazy bum like me, what would an example of a workout be?

ya i like:

- walking (60-120min)
- light interval sprints (<70% of max effort), light sprint -> coast out decell -> walk back (optionally rest a little longer), repeat x 30-45min
- interval jump rope: submax intensity, relaxed turns, ~200 per 3min, ~12 sets or so.. 3min on, 1min off
- light sport practice (basketball drills/shooting around/etc)

the one that won't effect the cns the most is obviously just pure walking.. interval jump rope could cause fatigue in the plantar flexors so, if you need power there the next day, it might not be a viable option. light interval sprinting can cause some fatigue too, but interval jump rope will definitely cause the most.

i like to mix light interval sprints in with long walking (light sprint x 20-50 strides, walk as recovery, 60-120min total).. that's definitely my favorite type of light cardio.

peace man