T Nation

Cardio Regimen


I'm sure this one's been posted God knows how many times:

What do you folks stick to when losing lard while preserving muscle.... stationary bike, treadmill, or eliptical? (and why)


I don't worry too much about losing muscle. In my opinion not much muscle will be lost if you continue to lift and eat enough protein.

My favorite machine is the ARC trainer by Cybex. I'd marry it.


None of the above. I train with weights to keep off the lard.


terra firma


He's right. I'm too lazy to find the link right now but use a "complex".
For example:
1. Deadlift 6/5/4/3/2/1 6/5/4/3/2/1
2. Bent Barbell Rows 6/5/4/3/2/1 6/5/4/3/2/1
3. Hang Cleans 6/5/4/3/2/1 6/5/4/3/2/1
4. Military Press 6/5/4/3/2/1 6/5/4/3/2/1
5. Front Squat 6/5/4/3/2/1 6/5/4/3/2/1
6. Back Squat 6/5/4/3/2/1 6/5/4/3/2/1
7. Good Mornings 6/5/4/3/2/1 6/5/4/3/2/1
*No rest. Do 6 reps, then move on to 5, then move on to 3....
**Use a relatively light weight. I use a 70lb barbell.
*** Use the complex as a finisher to your regular workout. Good luck.


I actually don't even do complexes. I follow a routine very similar to the one here when cutting.



@jskrabac: Nice, I might have to try that next time. You're probably familiar with Alpha's workout. I've been doing that for a month now. Overall, we both agree from staying away from the treadmill(except sprinting), bike, or ellipticals...


Oh, we agree on a lot more. I have no problem with complexes. I intend to try them at some point. For me it's a matter of preference. I saw all the results I was after without diving into any crazy conditioning tools like prowlers, sprints, tabatas, complexes, etc. I think people just tend to underestimate workouts like the one I posted. I spent a large portion of my rest time dry heaving while training like that.


I sex it hiit style.


Looks a lot like Cosgrove's Evil 8 Complex. It's just missing the RDL's after the first set of dead lifts.


i love fasted walks with a weighted backpack in the morning (if you can get up and go to bed early enough to not sacrifice sleep. check out Dr. Lowery's article The Ultimate Cardio Solution. I think it works great.


I train with weights, kettlebell, tabata style interval training, Warrior X-fit, Zuzana's Bodyrock, jump rope, plyometric training (box jumping) and mountain bike riding. I just started to work in resistance band (Iron Woody & Lifeline) movements and Steve Maxwell's joint mobility work to smooth my joints/ tendons etc.


I'm doing a 0 steady state cardio cut right now.

Sundays I do a tabata followed by box jumps, some plyo pushups, then some palloff presses for core work. Wednesday I do a complex and some carries.