[quote]el3ctro wrote:
do you do HIIT on the treadmill?
ive tried running at 18km/h, that was intense!
usually when i do cardio i was doing 25minutes at 13km/h, and 15minutes on either the eliptical or rower.
but i will be changing it now, ill mix it with, HIIT, long distance cardio and tabarta - i would probably do thrusts (giggidy giggidy…j/k)
So
Mon
Tabarta thrusts - try for 10-15 minutes
Weight sess in the arvo
tues
50min, cardio, running + rowing or eliptical
Weight sess in arvo
If you can do 50 min of cardio, running, rowing or eliptical the day AFTER doing 10-15 min. of Tabata thrusters. You are an animal and should not be here asking for advice.
Most people have trouble walking the day after doing just 4 minutes of Tabata. Me thinks you are doing it wrong or are just clueless and have never done Tabata.
IMHO the best exercise for losing BF is READING. Go do some.
Like others said, heavy compound movements and other high instensity activities. If you can’t handle that, then walking (metabolically speaking) burns more fat that running.
[quote]el3ctro wrote:
Hey everyone,
What is the best sort of cardio for losing bf%?
Ive been reading around, somethings say its 60% of your HR??
Please help,
Thanks[/quote]
if you havent done cardio in a while I would go with steady state cardio for 30 min, if you have been doing cardio as regularly go with 15 min HIIT Cardio
Yesterday (Tuesday), i did 4 minutes of tabarta with 10Lbs in each hand, i did thrusters. I think i started with too light weight. This is how many reps i pushed out
12
14
10
14
15
15
16
12
But yeh you guys were right, my legs are pretty sore!
I will deffinatelty try tabatas again today, and bump up the weight to 15Lbs each hand.
Does it really burn fat though, i mean it was hard but it was easy at the same time. I would much rather do these every day than doing cardio for 45min+!
Also 4minutes was a good time, im not sure if i could have done much more than 4 minutes, deffinatley not 15minutes LOL!
[quote]el3ctro wrote:
Also 4minutes was a good time, im not sure if i could have done much more than 4 minutes, deffinatley not 15minutes LOL![/quote]
That’s what I thought ;-).
Ideally you want to shoot for your 10RM weight. so you shouldn’t get more than 8 reps per session.
You will lose fat on this, but it is a massive strain on the CNS and will hamper recovery. Overtraining on these become a real issue.
In case you wondered, I tried doing tabatas 4 days per week. Blew out completely after 3 days. It could be my terrible conditioning, but I would suggest starting once a week, working up from there.