Stronger 24/7 - Stronger Everyday
BulkSupplements.com - Save 6% off all products - Enter SAVE6 at checkout
Whey Protein Isolate | Fish Oil (1000mg) Softgels | Creatine Monohydrate | BCAA 2:1:1
Calculate 1 Rep Max + Programs  |  Calculate Body Fat From 1 Rep Max  |  Calculate Vertical Jump From Squat  |  Calculate Genetic Potential
Stronger 24/7 Forum
Get App
Get App
Get App
Get App
Get App
Last 30 Days: 6,076 Page Views | 4,312 Visitors | 6 New Members
Strength Training Knowledge Base | Total Posts: 339,668  |  Total Topics: 18,878
14,992 Stronger 24/7 Members in 152 Countries
Diet Advice
x 3477
Split Advice
x 3224
Misc.
x 3085
Cutting
x 2126
Bulking
x 1634
Newbie
x 1537
Progress Update
x 1480
Training Programs
x 1389
Supplements
x 1328
Progress Pics
x 1265
Motivation
x 1124
Teen
x 878
Training Log
x 755
LOL
x 738
Inspiration
x 729
Female Fitness
x 656
Legs
x 644
Macros
x 592
Physique
x 533
Cardio
x 514
Carbs
x 476
PHAT
x 475
Introduction
x 474
Squats
x 459
Injury Recovery
x 432
Chest
x 431
Back
x 412
All Tags »

Topics tagged with Cardio'

TitleAuthorPostsLast Post
Cardio Motivation randallkevin 9 10 monthsfitnessfreaky (1): Motivation comes with dedication when you love what you are doing. Thats why you should choose a sport which you actually enjoy rather then just doing what is most effective. I can highly recommend BMX riding for your cardio workout, as the ability to always choose new routes or try different things. keeps this sport fresh - at least for me. In addition, there a lot of great bmx communities out there like the guys from here. The technerds there...
bowflex owners feedback akmacedog24t 5 1 yearkickinchicken (8717): I thought that was just called... flexing :D lol https://www.stronger247.com/cached/694c04b00d3aa5831eb0f66de96b9678.gif
Fat Loss Help Needed! kbahramicc 14 1 yearFiremanSi (42408): @allu bollox... cause if I smoke a joint id want to eat everything in the room. Adherence is gone... hellooo malteasers and jelly’s.
Skinny Fat angelo 4 1 yearsophia990 (1): I use exercise band, they are good for getting the small waist and removing extra belly fat.
Fitness startup side hustle athelitehq 1 2 yearsathelitehq (1): Fellow Fitness Junkies, I have no idea if this is the right forum to place this thread or not, but what the heck. Some friends and I have recently launched a company and we need some feedback to help shape the direction we're going. The goal is to deliver sport specific professional strength and conditioning programs online to athletes who may not be able to afford 1:1 coaching with a personal trainer. If you'd be willing to give feedback on...
My training log getfit24 Jump to first page103Jump to last page 2 yearsgetfit24 (43): BENCH PRESS 3X5 90% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY 15 reps, 4 rounds KB Swings Hip Thrusts TRX Rows 30 sec plank -- BACK SQUATS AT 3X5 90%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES -- OVERHEAD PRESS 3X5...
Workouts and Sports acoble02 5 2 yearsacoble02 (10): Any other opinions? I know I need to raise my calories up. But since I’m so active outside of the gym, should I do less days in the gym to give me more recovery time? Like a 3/4 day workout? What do u guys think?
Pec Tear = Comp prep over. Continue shred? skinnykant 8 2 yearsMick_MPH (1): @skinnykant There are many variables that will be at play to continue a cut and retain your muscle - You said you increased your calories. Go up to baseline and leave calories there for atleast 2 weeks. Due to being in a deficit for so long your metabolic rate would of slowed. Not only this you will re-sensitize hormonal balance. Studies show re-feeds don't have to much of effect on the metabolic system. You need food increased for a longer...
How to take HIIT workout to the next level?? onyxac 4 2 yearsFiremanSi (42408): U shouldn’t be doing weights or strength work as I call it in a high intensity capacity as it will result in injury. That’s why CrossFit has a 25% increase in pec tears..
What are some major pain points of HIIT? onyxac 2 2 yearseknight (58109): Mostly when people ask a bunch of questions about it here. Man that just drives me batshit! -3X
Tell me what you think acoble02 5 2 yearsframe (73): If you prefer to work out with weights twice per week then it's definetely better to go with full body and to choose strenght routine from faq in stickies. If more, then routine you posted is also fine as well as pull push legs, if you do upper/lower/upper, better not to go all into horizontal pulling, but maybe first upper day - vertical pulling 2 movements, second upper day - 2 horizontal if you want, or mix them like 1 horizontal and 1...
Intermittent fasting, need help guys? AxlSalvator 13 2 yearsJesus (166): @AxlSalvator lol Shame on yo name
MY NATURAL 2.5 YEAR TRANSFORMATION FB7 1 2 yearsFB7 (1): clickable textThis video is my complete story of my fitness journey from the get go. Please give it a watch
cut or bulk please help!!! vvo22181 9 2 yearsKellyKapoor (1): what..
Itchy legs Onetofive 13 2 yearsJesus (166): Your liver might not be functioning properly, but dont freak out unless you drink a shit load of Alcohols.
Needing some advice Dorich Jump to first page93Jump to last page 2 yearsDorich (454): @Salokin Thx. :D
New in the gym Sistablister 4 2 yearseknight (58109): http://forum.simplyshredded.com/cached/0b8b632376cd0504802d868481677021.png -3X
hi harvey98 3 2 yearsKellyKapoor (1): hi
Need some advice for cutting Wannabelean 8 3 yearsWannabelean (1): Thank! I'll progressively increase my Calorie intake to have at most 500 cal deficit.
Started training 1 week ago now 7 weeks out Mascara2muscles 6 3 yearswannabemuscular (33216): Yes, pictures please. Let's see where you're at. How long have you been with this coach? How did you find them?
5 YEAR AESTHETICS TRANSFORMATION VIDEO SickoShreddo 3 3 yearsevegrant (10): Good job.
15 to 10 bodyfat? SnackIt 10 3 yearseknight (58109): The one you enjoy most. -3X
BEST for FAT LOSS:CARDIO VS WEIGHT TRAINING? MoAmiri 4 3 yearsKyleMurphree (1): Nice. Thanks for sharing
Cardio and Bulking Apple04 15 3 yearswarrendaniel437 (7): Is it like running at moderate intensity or something less or even more intense?
Awesome Apartment Workouts ApartmentWorkouts 4 3 yearsSOLARSUPLEX (8314): Spell check your site. The first link I clicked on had spelling errors.
Is this a safe weight cut??? Nick331999 3 3 yearsKansas___Boyyyyy (3361): I'll give you some second hand advice. My cousins both Texas state champions in high school wrestled in the 103 class for fucking ever. They were god damn skeletons. They did good but never really won because they didn't belong there. Then a good high school coach got a hold of them and they wrestled in the 142 and i believe its 135? They both became state champions that year simply because they weren't fucking depleted all the time. They were...
Reverse diet for weightloss Hannahgetsshredded 4 3 yearsSalokin (877): Wish you the best.
An interesting what if William_Pompey 3 3 yearskickinchicken (8717): Shit, I have that beat at 35 y/o. :cool:
Need diet Advice plus Abs workout Advice. Riku 2 3 yearsYeags (1144): Read stickies lots of info...
Opinions on this please jflynny17 2 3 yearseknight (58109): Too much protein. Read the FAQ thread. -3X
Is this a good routine? Calluz 4 3 yearsSalokin (877): What's your goal? Gain muscle, lose fat, build endurance? Your "routine" looks to be geared toward burning calories and general health and well-being. If you're trying to get into "body building", this is not going to do it.
How to lose belly fat and keep it off Benzenunovic 28 3 yearsstellabell (4): think you can add avocados into your diet. A research devided participants into two groups. The first consumed a meal with avocados while in the meal of the other group, there was no avocado. Researchers started to pose questions about satiety and hunger to both groups. The first group who consumed avocados was less eager for foods by 28 percent in the 5-hour period. Moreover, the high content of fiber and low amount of carbs in avocados...
Please help me Benchify 2 3 yearsJsn3004 (3265): Start bulking. Everyone on this forum will tell you to bulk. You're 150 and still want to lean out? If you keep cutting you're going to look like you don't lift. 2,000 calories is very low and you already mentioned that you're increasing your cardio. And stop program hoping. Stick to one program.
Estimate Body fat percentage dollar786 Jump to first page32Jump to last page 3 yearsTucane (172): This. Girls only care about mens arms, money, arguing and watching 'love actually' together until their periods sync. We men on the other hand have real interests like body composition and such:-)
Do you know Spectro Supplements ? etiennegagnon 1 3 yearsetiennegagnon (1): Hello ! Spectro Supplements is a brand selling supplements to improve workout. Each of our products is 100% natural and adapted to a specific need. For more than a decade we have helped hundreds of thousand people around the world to reach their goals by offering them exceptional fitness support and high quality products. We are currently organizing a contest #SPECTROCONTEST. Click here to participate and try to win 3 products of your...
PPL routine acoble02 7 3 yearsacoble02 (10): And also, I accidentally put cable rows in here. I decided not to do them. So the pull day will have everything j mentioned besides cable rows.
Boxing for Cardio acoble02 5 3 yearsTR100 (1): Try HIIT method 20s boxing / 10s rest.
Lê Phạm Thế Vũ - Freestyle Bar - 27/8/2016 lephamthevu 1 3 yearslephamthevu (19): https://youtu.be/1UXpSAIZ0Ms
Ketosis and heart rate increase Boydsta 10 3 yearsATN_Coaching (1582): Here is my question to this as we have a general basis as to what your goals are. 1.) What are your current numbers, people think they are running keto and really are not as people truly misunderstand. If you have no clue as to how much you are eating issue as that may causing the issues. 2.) How much salt are you taking in, are you using any added sodium at all? 3.) Hydration what does your hydration look like? There is no set goal for water...
Favorite HIIT cardio exercise? Jsn3004 9 3 yearsRand (4291): I made a sled super cheap to do weight sled sprints and they are killer. I do them the day after squats and it seems to help with doms for me.
Best Cardio for Fat Loss Benzenunovic 15 3 yearsDylanJa (1): @pashpash i cannot see my self doing 30 minutes of jumping rope a day haha, whats everyone's thoughts on cardio post training or keeping cardio separate from training in reference to maximum muscle retention> fat loss????
Weight loss slowing down. SnackIt 11 3 yearsSnackIt (76): Thanks,your right, its probably just water weight masking my weight loss, so i stick to my macros and hope that the water weight drops soon, so i get get a better picture where i am and more motivation... just gotta keep at it!
My recommendation on executing LI cardio ATN_Coaching 5 3 yearsFiremanSi (42408): @ATN_Coaching From my experience especially with treadmills they overshoot by 100-150cals per session but i totally understand ur angle as being consistency is king and ur going to have a long time in ur prep to increase said calories at will presuming it wasn't a last minute decision to go on a cut.
Get me shreded natrually! BlakeScar 12 3 yearsBlakeScar (40): Yeah I got thanks all I understand now. Well, I'll update pictures in a few months. Thanks for being welcoming and not d**** like BB.com :)
Freestyle Push up lephamthevu 2 3 yearsSOLARSUPLEX (8314): Back at it again with the push ups
Need HELP with abs (cut) Kev521 13 4 yearsKev521 (4): Oh sorry guys I forgot about the FAQ thread, will read it now.
3rd Time Around - RJ Perkins (ATN Coaching) ATN_Coaching 7 4 yearsATN_Coaching (1582): Happy to see you are still here bud!
Bf ideas BrycenCanada 7 4 yearsBenzenunovic (22): what 3rnald0 said
cheap and durable Elliptical machine syfurian 2 4 yearsFrostshock (13324): http://i3.kym-cdn.com/entries/icons/facebook/000/019/649/OK_thumb.jpg
Thoughts on Fastin Diet Pills? jayjay770 3 4 yearsBeans (4204): My thoughts are that most fat burner pills are overpriced and practically useless. Any advantage you get from their stimulant effects can be gotten with green tea or anything else that's dirt cheap. You can get really lean with a consistant caloric deficit, so spending extra cash when you're not already 7% bf seems silly to me.
Some progress pics. darklight79 9 4 yearsBraun78 (1): Oh wow, that's a really huge improvement! congrats! Are you using any weight loss supplements?
How long to get visible abs Ernieknowsasecret 7 4 yearsanastasiaova (22): I think it's impossible to say how long it would take for you. If your diet is on point and you're slowly decreasing overall body fat, abs will show up one day :) Also depends on your genetics and where you store fat and where you lose it first/last x
Can't seem to cut the belly weight? nevermore81 3 4 yearsnevermore81 (13): I'm on a 2100 calorie a day plan. I eat very clean. I've lost all the weight I have mostly by just eating better and being more active - most of the weight loss came before I started going to the gym regularly. I didn't crash diet or deprive myself during the weight loss. I have still been dropped lbs here and there but mainly have hit a wall. I just recently dropped my calories to 2100, I was at 2300. I am strength training. Mon/Thurs - chest...
Build muscle at maintenance/recomp? Oslo1234 5 4 yearsHamb0 (2893): @Oslo1234 I'm not confident enough about that, to tell you, that you can gain any appreciatable amount of muscle, but not eating in a surplus. The answer is "possibly". I'd feel better just tell you to either cut or bulk, because then it is guaranteed that you will move in SOME direction, rather than using months "maintaining", ie. not getting anywhere. If you want, you can have my opinion on what could be a good idea for...
zyzz chatroulette kenzo001 1 4 yearskenzo001 (1): http://https://youtu.be/pnYJ4s_1cs0 :D:D:D:Dclickable text
Help please! Kmar 8 4 yearszach216 (1): Do you have a solid muscle base now? I had the issue where I wanted to lose fat but didn't have Good mass to lose fat into. So it may be better to gain muscle and deal with the fat for a few months then when you think you've gained enough size, then cut
Dropping weight for event barbellbunny 4 4 yearswannabemuscular (33216): @barbellbunny You look stunning. You don't need to drop any weight! I saw your IG too. Geeez, you look awesome.
Transformed myself, looking to get shredded SamirDripz 8 4 yearsAndyCap (118): Okay. the next step would be to track your calories and macros. Macros are things that can be tweaked but in general people here advise a 50/30/20 split. There is more info in the faq about that. If you want to get body fat lower you are going to have to track your calories religiously for a while. Getting that knowledge in place is vital. Also i would advise you add in some HIIT intervals a few times a week. Find out your maintenance calories...
Leaner waist help jacobshoebridge97 6 4 yearsSOLARSUPLEX (8314): Make everything else bigger and your waste will appear smaller. Or wear a corset.
I want to shred PLSeqv67 7 4 yearseknight (58109): You don't need to do those things at all. Have you read the FAQ? Are you familiar with IIFYM? -3X
Post Partum Body Fat Loss powerofnow 14 4 yearspowerofnow (1): hey method, yep im eating fish so that makes me a pescatarian lol. This diet is basically to heal my skin, but i have just taken out dairy and gluten, not sugar yet as i did not want to overload my body. Yep thank you for the advice, i am watching my diet using the myfitnesspal app to make sure im getting all the right nutrients. Thank you
anavar and turinabol together bamboo1 11 4 yearsBachette (1): I have some Var and Tbol left from previous cycles and was considering doing 40mg of both a day and completing the rest of the 8 weeks with just tbol. Also, I have been contemplating starting a 6 month HGH cycle, I have been always curious about this hormone, with so many conflicting reports (between side effects and especially hgh benefits). Anyone have have any experience with this hormone?
Cutting for 3 months after a 4 month bulk? Oslo1234 11 4 yearsHamb0 (2893): I'm not confident that it could all be done in 3 months. For some people, sure, and for others, maybe not. Given that you are in the 150's, its still a significant part of your bodyweight you want to lose yet. Im not saying you'll need a year of cutting to do it, but probably a little more than 3 months, to do i right. What might be an alternative for you, is to cut 10lbs, take a break from the cut, where you'll stay at maintainance (or even...
Female boxing gloves Mikkquin 1 4 yearsMikkquin (1): Hi everyone. I am a graphic designer working with a company that designs boxing gloves and pads exclusively for womens fitness training. I would be extremely appreciative if you could take 5 minutes to answer some questions. The questions are to gain an insight into what you like! Please use the URL and you will be directed to a survey created in survey monkey. It is only a few questions, thank you very much for your time. ...
Tips for training without a gym Chloekypps 18 4 yearsChloekypps (10): Thanks to you all. I got myself a good set of resistance bands which are going to be easy to carry around! I do miss lifting heavy but I have to work with what I have.
Macro guidance jasonsmcdonald 8 4 yearsSOLARSUPLEX (8314): @jasonsmcdonald Rice cakes sweet potatoes rice noodles bagels fruit juice yogurt icecream anything bro.
Proper nutrition after a year of lifting? Oslo1234 2 4 yearsSOLARSUPLEX (8314): Hey dude, you are going to get the exact same results that you got in your first thread. Read the faqs and apply your size and weight to the formulas as a starting point.
Should I be bulking right now? Metal_Matteus 6 4 yearseknight (58109): No such thing as clean eating. No such thing as "morphs." Somatotypes are a myth. Abs twice a week is plenty. -3X
Cutting transformation pics inside, help! Saamq 8 4 yearsMethod (379): Bulk and when you think you've bulk enough...continue the bulk. You need to add muscle. If you keep cutting you'll just end up looking really skinny and lose some of the muscle you have.
FIT Radio app? DancinDirk 4 4 yearsDancinDirk (1): Sadly no, music licensing prevents having a browsable list, it has to have a sense of randomness in order to fall into the broadcast license category, which allows us to keep our rates low. You can favorite a mix though and if you can remember the DJ that made the mix you can find them on the DJ tab.
To much cardio??? jostrosky 3 4 yearsjostrosky (346): @Beans That's the thing I am doing it already everyday as well as a couple of HIIT sessions a week
Crossfit games Thatguy81 4 4 yearsBeans (4204): Yeah I like watching the games. Seems like the events keep getting nore rediculous. Last one I watched they did heavy deads and ran hurdles on the dame day lol. It's a good outlet for some really good athletes.
Diet Advice jostrosky 23 4 yearsjostrosky (346): my kidney doctor indicated to me that my CPK levels were normal for someone like me that workouts a lot. I have not talked with a dietitian, i figured that the experts on here might be able to give some advice.
Single Digit Body Fat %? JackGarrett 11 4 yearsJelet (2190): Most people underestimate BF by 2-3%. 10% BF is actually pretty damn shredded. 8% could step on stage and do well.
Cutting diet - calories stranger 5 4 yearsFiremanSi (42408): Not too bad i'd start at 200cal drop and see how u respond aiming for 1-2% of bodyweight/week if the weight stalls over a 4-7day period the increase cardio/NEAT or drop cals.
should i do figure or should i stay in bikin paulisu 3 4 yearspaulisu (4): Thank you
Hi need help? Naynottzng 2 4 yearsblakeyt93 (34): Are you making any progress either with weight lifting or your cardio? What are you trying to achieve?
HIIT LifeofaFighter 7 4 yearsLifeofaFighter (25): Ok, got it. I appreciate the input and your knowledge base plus the communities on these forums. I am going to continuously work on bringing more value and become apart of the community rather then advertising to it. THanks @eknight.
kettlebell workout and nutrition LifeofaFighter 3 4 yearsLifeofaFighter (25): @Cross far enough, but that feeling when you killed an tabata sess with KBs is quite exhilarating as well.
my cutting macros dwcwrestler 2 4 yearseknight (58109): Macro distribution doesn't circumvent total calorie intake. You'd make the same progress on 30/50/20 with more energy if your Kcals are the same. -3X
Home Gym – Weight Training and Cardio Workou LifeofaFighter 1 4 yearsLifeofaFighter (25): Hey so I figured with fall here and winter around the corner it was time to get my home gym set up ready. With that being said I wrote a new article on the topic. Hope you guys enjoy and for the full article plus images, and videos for the workout routines hit Home Gym – Weight Training and Cardio Workouts For At Home http://lifeofafighter.com/home-gym-c...s-for-at-home/ Some of the home exercises you can benefit from are aerobics. Instead...
HIIT TRAINING slaviknifanov 1 4 yearsslaviknifanov (31): https://www.youtube.com/watch?v=4mGXRKiYXg0 just a small fun video to motivate people how to get leaner
Bulk??? anteis99 2 4 yearsJsn3004 (3265): 15 pounds in about 2 weeks? A bit of overeating lol. You don't need to do cardio when bulking but it can be beneficial. You don't want to be playing basketball or something with a group of friends and be winded as fuck. Either way cardio can be good if you're going over your calories. If you're bulking on 3,500 calories and you think you went over 1,000 calories, over the next two or three days have 1,000 less calories. Either way it's all about...
Interval Training and Fat Loss LifeofaFighter 3 4 yearsLifeofaFighter (25): Yeah I am currently still an amateur but plan on going pro after fully completing PT on my back after herniating 4 discs in my lumbar and cervical. Michael Caulo is my full name you can check out some of my fights and more info on sherdog or mixed martial arts
cutting plateau rylie111 2 4 yearsFiremanSi (42408): Sweet baby Jesus Uve been the same weight for a month.. What a waste of time man. Lower calories increase cardio... Also I would tend to include CARB refeeds every 7-10days when their bf% is that low and they've been dieting over 8weeks. Notice I didn't say a cheat day or meal I said carb refeed !! Ur body come the next morning is always awesome ! 😁 Lower ur fats slightly, maybe 20g less protein and increase ur carbs and eat roughly...
6 week prgoress so far! ski870 13 4 yearsski870 (7): @ErickFromOmaha gotcha! im not into any of that
H.I.T. Hambo 5 4 yearsSRorhrbac0808 (47098): @darklight79 so I could be crazy shredded if I do HIIT cardio with like 10 chicks?
So how the hell do you run 10 k? Cannonball 11 4 yearsSOLARSUPLEX (8314): Do basketball drills. Shoot a hoop, run cross court and shoot, run back. You feel more so like playing than running. Just an idea.
2 year progress TootCRoll 10 4 yearsMMB (3616): Good job dude
6-pack struggle and bf calculation vag19 5 4 yearsvag19 (1): @FiremanSi Thanks!
When should I drop calories? Zeus 5 4 yearsrobinxchrom (22): lower calories by 100-200 save cardio for when diet stops working IMO.
Help with HIIT spider07 10 5 yearskozzletoff (379): agreed. I think you're better off doing HIIT with some kind of sprint. A lot less complicated than your routine and probably more effective
Calling Personal Trainers and Runners Fayzeh 15 5 yearseknight (58109): Hey- I gave the board an hour before I answered! @nine0seven sent you a PM. -3X
Started bulking...need advice Vinny 2 5 yearsSOLARSUPLEX (8314): You're thinking about this all backwards. First, I understand the cardio if you just enjoy it or play sports or something, but optimally you shouldn't be doing that because that is calories that could go toward adding muscle. Second, don't have a set weight you stop bulking at. Do it in time frames. Bulk for 5-7 months and then spend a month and a half cutting if that's the way you wanna do it. Also eating clean is relative to your...
Songs that make you move your butt faster A_em 10 5 yearsA_em (2412): @mikew, added! Thanks for the link, too. I am not following current trends, either, so it will be helpful. @GetBigDieMirin,@Fayzeh,@qtdreams92, thanks:) I wrote "pick one or two songs", like the guys here did, just to listen to them and add to the list or not. I don't really have time to skip through all those artists songs, anyway :) Thanks! I though almost everyone has one/two songs that work for them. My current...
Tabata is great Colossus 2 5 yearsqtdreams92 (1630): Yes i have done tabata style cardio with burpees, box jumps, ladder skips, and sometimes during spin class. no i don't think its enjoyable lol but i like the challenge. And when you seriously need to go take an emergency pee that's when you know its enough :)
Heavy Duty (High Intensity Training) Hambo 3 5 yearsGrizzlyBerg (9214): Mark Dugdale just wrote an article about it over on elitefts
FAT 6PAKISLIFE 6 5 yearsLVjack (2749): @6PAKISLIFE With a screen name like that we should be asking you the questions.
Second hand Spin bike Hamer93 6 5 yearsqtdreams92 (1630): @Hamer93 the service guy comes to our gym to fix the equipment and he finds a lot of dust and hair between the pedals where it spins. So maybe check for that first? Yea he sprays oil afterwards but not too much otherwise it will drip to the floor and make a big mess.
KCal burned during HIIT calculation eazycoco 12 5 yearsBeans (4204): @eazycoco Sounds about right. It's best not to over think what you're doing. Be consistent, and adjust your diet based on how your body responds.
Running/Jogging with a pram........ Snoogal 4 5 yearsSnoogal (190): http://forum.simplyshredded.com/cached/b29beed90c82fda9e1be3f431703ef4c.jpg
Ice Cream Fitness and Rest Days amberxnicole 14 5 yearsqtdreams92 (1630): @amberxnicole hey welcome! you're starting out with heaps of good knowledge so is just a matter of putting into practice. And once you start seeing the results which will certainly come, you will feel like you want to progress even more! :) Take that from someone who has been through it, it is well worth the effort thats for sure. and NEVER be too hard on yourself, because we are our worst enemies sometimes.
Upper body based cardio Hamer93 16 5 yearsSOLARSUPLEX (8314): Thank the lord that thing is gone. My gym has an endless rope that you just "climb" but you get to sit while you do it..
Help. I'm fluffier than I'd like to be. JLtheDream 14 5 yearsthe1 (33861): ^^ agreed, I know lots of women who step on stage ripped at 12-13%.. 20% is more healthy and achievable food/diet looks great and so does training.. keep at it !
Cutting Diet help needed Colossus 13 5 yearsBeastmode1607 (88): Play with macros, more protein and fats less carbs
DIET & NEXT STEP ADVICE dlalts 12 5 yearsLVjack (2749): Carbs = happiness
*The Lean Gainz MYTH !! (Video)* FiremanSi 29 5 yearsqtdreams92 (1630): Don't laugh, he could be a 'power' lifter you know.. :)
Unhealthy cut phase? Beckysweetstuff 12 5 yearseknight (58109): Not needed for thermogenics. A week out of being on stage and in conjunction with water manipulation, I've seen some old-schoolers do that, but I don't know if it's the current practice. I know it's difficult to wrap your mind around. I get that it's completely new and crazy to hear, but there is no magical, "better" nutrition plan. There just isn't. Eat reasonably and burn more than you consume. This is the physique of someone who...
Too big of a deficit on cut? kozzletoff 9 5 yearsqtdreams92 (1630): totally! @Beans .. I guess the most important step is to figure out what your personal maintenance kcal is. That is a lot of trial and error and patience to log everything and keeping an eye on the weight. the calculators give a nice estimate, but for example they were over by nearly 100kcal for me.
Please critique/help carb cycle. Progress pi anteis99 7 5 yearsanteis99 (37): @darklight79 I'm dieting like a competition prep because I want to really get to know my body. But I know as I get leaner in going to need more high carb days. Eventually I want to cut while having high carbs. I was cutting at 350g's of carbs just up until a month and a half ago. But once I stopped or plataued at my fat loss I began to cut them out. How grams are cutting with
Stuck on podge. BigBerry 15 5 yearsFiremanSi (42408): @BigBerry Prob no need for refeeds yet.
Cutting Dilemma- 5.5 weeks out GetFitGoFigure Jump to first page96Jump to last page 5 yearsBeckysweetstuff (4): well, are both hot. :D
Mountain Bikes wannabemuscular 19 5 yearsSOLARSUPLEX (8314): @wannabemuscular With you there! Just had to add my 2 cents. Sounds like you should just find a shop you like and the people there seem nice and try every bike in your price range. Have the people tell you about the frame and the components. Just let them sell you on something. haha
Utah Fitness Model Steveo10 12 5 yearsezvmoneybeast (1348): http://forum.simplyshredded.com/cached/0ec30cdaa22caee938090f706e5f7ce7.jpg
Ideal macro ratio for carb cycling anteis99 3 5 yearsWilliamjacksonxo (1): Also, there are 5 tricks to double your muscle for fast body building: The FIRST muscle to engage in ANY movement must be the muscle you are trying to target. If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your ..... keep reading article at...
drinking a protein shake after morning worko captainmag 11 5 yearsnjcrockfordx (28): It's fine no worries, im actually getting confused on here I meant for fasted cardio.
Football/strength/cutting Robin 3 5 yearsRobin (1): Cool. I do intermittent fasting and eat between 12 and 5 and it's been working like magic. I was thinking if I did a refeed my match starts at around 3.30 and ends around 5. So I thought I might eat all my food before 4 on my chest/refeed day then do a 24hour fast after. John Romaniello does a feast fast thing where he does a full cheat day followed by a full fast the next day so u could do that.
diet over look please advise!? serge09 8 5 yearsBeans (4204): I would suggest eating what you want when you want, and just worry about hitting close to your macros.
21 yr old female diet/training advice Racht4 8 5 yearsEat2Trainn247 (2557): @Racht4 completely agree with all other points/suggestions mentioned so far. Additionally, I would strongly recommend allowing for variety and flexibility in your daily meals rather than sticking to a restrictive meal plan. Ultimately,this can lead to restrictive behaviors resulting in binge-like episodes. Focus on lean proteins, high-fiber carbohydrates, healthy fats, ample fruits and vegetables, and most importantly, foods you enjoy. Every...
Steady State Cardio V HIIT (*SIGH* I KNOW) Slowprogress91 14 5 yearsdarklight79 (3088): @jakkedtv. liked n commented. Thanks. Good comparisons.
What will burn more calories on a cut? forgottenpass 18 5 yearsBeastmode1607 (88): Do both lift mostly I say. If you really Wana burn calories though... Join the Marines, it's a free all day 13week membership at Paris Island lol
Caloric expenditure apparel Frostshock 3 5 yearswannabemuscular (33216): I have an older version of this: http://www.timex.com/watches/timex-ironman-road-trainer-heart-rate-t5k718f5 Never had a problem with it. You plug in your stats and then it runs off your actual heart rate so I think the calculations are fairly accurate.
Am I doing HIIT right? jazus 2 5 yearsLVjack (2749): In theory yes but doing them outside so that you are at a max sprint and propelling your body forward instead of having the ground moving beneath you will always be better. If I use a machine for HIIT I find the stair climber works best. Just my opinion.
New cut plan please critique anteis99 5 5 yearsGetFitGoFigure (121): glad you found it helpful @anteis99 :)
Bikini Comp and Newbie! dmorgan71 Jump to first page38Jump to last page 5 yearsGetFitGoFigure (121): You are welcome dmorgan. I also do not want to trash talk any coaches or their programs. As stated before... there are many avenues to a goal. If you have anymore questions, please feel free to contact me directly as well. :) GetFitGoFigure@gmail
Why do we need cardio for fat loss? Amunet 17 5 yearsAmunet (136): @zeusammon Hey I learned my lesson. Thank you baby. And I did read the links thanks for informing me. I'm just trying to gather knowledge that's all.
Estimate my bodyfat %? Ocram95 4 5 yearsTimmothyGen (1780): ^
End of 5 month bulk, into 3.5 weeks of cut darklight79 26 5 yearsnino27 (1): So you can bench 2x your bodyweight ?
Weekly Calories for Fat Loss+Macros KoredeJoshua 5 5 yearsFrostshock (13324): Take 2-3 weeks to find your true maintenance (calculators are just a rough guesstimation). Once you know it subtract -100 cals (going by daily cal intake not weekly) stick with it for a week and reassess based on weight loss. Cut for no more than 12 weeks, 8 weeks should be a good enough time frame to cut. Reverse diet back up, choose what to do from there.
Light Your Christmas Tree Not You Ciggs... ShreddedSumo 12 5 yearsBucky (3871): @jja0016 not completely foreign technically speaking I believe. here's an interesting read on marijuana use and bodybuilding though from t-nation. http://www.t-nation.com/training/lifters-guide-to-marijuana
Your opinion on cardio during a bulk stranger 11 5 yearsdarklight79 (3088): Good links. Thanks man.
Gobble Gobble dserious111 13 5 yearsBeans (4204): I don't track anything. I don't usually make any of the food, so no point even trying. Eat my fill, enjoy the day off, watch football with the family.
trying to find the right fullbody workout. r1ch37 14 5 yearsShreddedSumo (10): It's simple enough just sit down with a pen and paper and come up with a few full body workouts... only you know what exercises you'll enjoy more than others, youtube is great also as it will give you lots of ideas and tips... just take about an hour and focus on what your specific goals are and write it all down then make something of it.. :)
Bit of advice slowurroll 10 5 yearsslowurroll (25): That makes sense of course. I was not aware of those watches lol. Thanks for the tip. I'll have to check tomorrow.
Cardio as a physique athlete, what types imcca001 18 5 yearsoceanair (18011): honestly, just find whatever form of cardio you enjoy and can be consistent with.
My son seeking advice - he wanna get fit! Xandre 11 5 yearsSOLARSUPLEX (8314): Well congratulations on your connection with your son! Welcome to the forums. I like you because English is not your native language, though you can use your and you're correctly. When researching keep in mind that there is a lot of 'fake' information floating around. We refer to this as broscience. This forum is 90% based on scientific evidence and actual proven methods. No guessing. If your sons goal is to lose weight. The most important...
Not very shredded. At all. Yerman 15 5 yearsJelet (2190): this calculator is pretty accurate compared to most calcs that i came across online. Bookmarking it for future use. thanks.
Why Am I Getting Really Bad Shin Splints ??? ShreddedSumo 9 5 yearsShreddedSumo (10): I will certainly give that a go in the gym today, in fact I am going to buy a tennis ball on my lunch lol Thanks mate.
Biking and lifting SOLARSUPLEX 12 5 yearswannabemuscular (33216): @SOLARSUPLEX I like to make my own sauce, but don't always have time. Below is what I use the most for store bought stuff. Brown up some lean ground beef, drain it, then throw the red sauce on it, bring it up so simmer, and you have a nice quick protein packed meat sauce. The light Alfredo is good on tortellini with a bit of extra parmesan cheese and chicken breast. ...
Bulking for Woman? CorrinaC Jump to first page31Jump to last page 5 yearseknight (58109): ^^ this was my thinking in WS4SB. It's basically a 4 day upper-lower. -3X
WANT ABBS TO SHOW SOMEONE HELP!!!! Kbatch13 7 5 yearsjja0016 (829): I'd start eating in a surplus and start a real program like 5x5 stronglifts immediately to take advantage of "newb gains" (the gains which a new lifter experiences within the first 6-8 months of lifting) which you'll never experience again when it's gone. I started the same way as you and didn't really have abs but when I started working out with my uncle doing a bro split 4 days a week and eating big as opposed to eating like a...
The long road to 100kg WinnersNeverQuit Jump to first page500Jump to last page 5 yearsTrev182 (14986): You
It's a hard knock life for us... oceanair 10 5 yearsErickFromOmaha (4195): Ill take the 3 for now
HIT (high intensity training) goginski 21 5 yearsgoginski (58): yes, I agree. It's strict controlled form with no momentum.
New to this 14 y/o. Dimitrius 13 5 yearsambitiongainer (391): @Dimitrius anything mikew and frost says infact must of everybody here has great advices so follow what they say carefully, they're very helpful if you cant manage the 5x5 then you can do low weights and high reps like 15-20 reps to get your body use to pushing the weights and also burn fat while you incorporate cardio weekly, just take it slow and take in your macros and you just fine
I have to get fit for the reserve! cassious 12 5 yearsFiremanSi (42408): @cassious Up ur cals son.
Cutting for a wedding, need advice urgently! mpalk92 4 5 yearsFrostshock (13324): @mpalk92 hopefully it isn't the Red Wedding you're cutting for :/ http://media20.giphy.com/media/jsg27CQlgJZte/giphy.gif?w=320 +1
**Bulking Tips for ALL (Thread) FiremanSi 19 6 yearsFiremanSi (42408): @Eat2Trainn247 @cardinal @Trev182 Great stuff guys all invaluable advice here.
ANYONE EVER USE A PROWLER?WEIGHTED SLED? Bigdaveyessex 17 6 yearsGetBigSon (1): http://forum.simplyshredded.com/cached/63e8604c4cbb90f6130add8c7102e6f9.jpg This is what I do, like 5 down and backs with this and you are dead!
Taking the train to shredville choo choo Treg 11 6 yearscassious (2926): 5/3/1 is great! I ran a PPL x 8/6/3. Was great for extra volume. http://www.t-nation.com/training/8-6-3-for-size-and-strength I dropped overhead press though because of my dodgy shoulder.
First official cut! help Sedlo18 7 6 yearsSedlo18 (25): @FiremanSi @eknight @Perfidy Thanks for the info guys!! Im excited to see what happens. I might possily do a before and after thread with pics and such at the end of the summer so keep an eye out if your interested
Kcal burned by cardio Jophe 9 6 yearseknight (58109): ^^ this. You literally do not burn very much actual fat during cardio. You use stored energy. -3X
Jump Rope HIIT correra911 6 6 yearsSOLARSUPLEX (8314): Ive seen people do crazy foot work while they are jump roping. Get a moderate to low tempo with the rope going. then start doing doubletime with your feet. So you are jumping over the rope but also when the rope is over your head. Then start alternating feet. Then do parradiddles lrllrlrrlrllrlrr (right left) and straight doubles rrllrrllrrllrr. Turns it into a brain and timing game and you think less about the actual work. Also. battle ropes...
my journey to a better me! pudgevillarosa 4 6 yearsFrostshock (13324): You cheeky bastard... http://static4.fjcdn.com/thumbnails/comments/Well+aren+t+you+a+cheeky+bastard+posting+links+to+videos+_6c1639c86e94837cffb0fd2585439559.gif I'm Frostshock and I approve this message
SOS!!! cutting help: am i doing it right???? BigBerry Jump to first page31Jump to last page 6 yearsBigBerry (10): @mpalk92 @Frostshock that Insanity and PX90 stuff is ass, i'd take a nice weight training regiment over that bodyweight stuff. don't get me wrong it is intense as hell but i agree with @Frostshock i don't think it contributes to cutting weight any quicker.
Volume on Cut Prof123 8 6 yearseknight (58109): 21 - 10-20% = 17-19 total sets. Start there and see how you feel. Your objective on a cut is to maintain lean body mass. No need for 20+ sets because you aren't going to grow anyway. -3X
am i doing enough cardio? Rollins7 7 6 yearsTrev182 (14986): Holy shit, that's the best thing you've ever came out with. Reps to you.
Cardio help!!! Bulking23217 5 6 yearsFrostshock (13324): @Bulking23217 Again, don't trust MFP's numbers, literally the only thing I use it for is food tracking and seeing what percentage my macros are at. According to MFP I was supposed to be 182lbs 4 months ago and I'm sitting at 168 sooooo... What is your weight/height/age/activity level bro? By activity level I mean lifting days ONLY - No cardio included. Usually calculators being 400-500 cals off is normal but around 1k difference is weird to...
Losing fat while gaining muscle Cubb 4 6 yearsFatBoy (88): @Cubb I think it is possible, but veeeeeeeeeeeeery slowly and after all it would not be very productive.
track athlete on a cut? RAM89 7 6 yearseknight (58109): ^^ this. And not only for a sprinter. Why do people drop their carbs so low? I'll NEVER understand it. -3X
Hate Cardio Johanna Jump to first page61Jump to last page 6 yearseknight (58109): @Gymtiger and what about the numerous other pieces of inaccurate info? Serious question- where do you acquire your nutrition and fitness knowledge? -3X
Why is cardio supposedly bad? evymk 17 6 yearsmattd534 (3208): who said cardio was bad??????????? http://forum.simplyshredded.com/cached/2877fc9b16bc6fb46a18e3a2d234912a.jpg
Combining cardio with gym training David94 17 6 yearsFrostshock (13324): @eknight Ahhh, I was right at least! :D
*U Cutting Bro?? 3DMJ Wise Words, Eric Helms FiremanSi 18 6 yearscassious (2926): LOL @Citrullinemalate
Heart rate monitors teewhat 5 6 yearsFiremanSi (42408): Polar FT4 is what i have and it's cheap and effective.
post hiit question c3pOMG 16 6 yearsc3pOMG (208): @Frostshock thank you
Fitness MissEmily 9 6 yearsMissEmily (136): Ok thanks :D
what type of cardio is good for health? Jelet Jump to first page35Jump to last page 6 yearswannabemuscular (33216): @Jelet yeah, I've used hawthorn berry in the past too. It does work, but not nearly as good as consistent cardio. Good for you taking the steps to control your BP. Too many people don't even know their numbers.
Cant figure it out c3pOMG 14 6 yearsc3pOMG (208): right thats what i am meaning. so you are saying far less than 50% then? i was thinking the movement for bike sprints is the same as a leg press. so i was thinking of keeping my routine but for rep days do really high reps with very little rest. kinda best of both worlds if thats making sense.
5 reasons to jump rope Activeworld23 5 6 yearsActiveworld23 (1): Yea I know I messed up with those 3 things I didn't realize it til later but besides that anything else?
kickboxing and bodybuilding FxElement17 4 6 yearsFxElement17 (139): Thanks for the reply
Conditioning. _RudeCrew 8 6 yearsSRorhrbac0808 (47098): Oh fuck it.... Just fap a lot.
Starting out help moosh2014 5 6 yearsnine0seven (2569): Yeah OP has to be a girl, idk why that didn't come to mind.. But I agree with @xPerfidy, find your maintenance calories & go from there.
why so much cardio?!? monsta 16 6 yearskickinchicken (8717): @ajm87 gotcha, agreed.
Sprints Perfidy 5 6 yearsPerfidy (3094): I used to do this after leg day, but I'm debating putting them in to finish the day.. Are there downsides to this vs the next day?
abs every day? monsta 17 6 yearsHewy007 (2980): and there are probably bb's with better abs that dont work it as often, you dont need to do it 5 times per week 2-3 no more than that
Walking vs Jogging rememberthis 17 6 yearseknight (58109): @rememberthis it's actually not a juicy one. You already know the difference in time and kcals burned. It's a personal preference. Nothing juicy about that other than you find it juicy to troll the board. And keep up with the times- I'm in physical therapy assistant school. -3X
suggestions on routine for older guy monsta 11 6 yearskickinchicken (8717): Like @EK said. Good majority is visceral fat. Interval training has been shown to burn visceral fat very well.
Cardio jaro 3 6 yearsIrishGymSheep (10554): Hahahaha
calories burned walking Sach 5 6 yearsHamer93 (9553): Surely depends on how fast you walk? Walking is too generic term. Are you walking on a treadmill? Walking up over hills? Etc etc
The Copenhagen Wheel rememberthis 3 6 yearsKonstantinov (1450): I live in Copenhagen, so yes, I bike. Looks fancy, I wonder what the price tag looks like.
It's hard to lose waist fat RHGF 13 6 yearsFrostshock (13324): You don't just lose waist fat. That's just not how it works. If someone lost waist fat specifically doing some routine or diet they probably already had a genetic tendency to lose fat in that area first no matter what. The point of the matter is you need to lose overall body fat to lose waist fat. Find your maintenance, cut the cals slowly to a max of 500 deficit, get your macros, train, and sleep. All you need to do.
Restarting..up until 31st December Pain4Gain 5 6 yearsPain4Gain (76): ???
Spartan Race rwall89 5 6 yearsrwall89 (64): I'm gonna train for it for sure. Hopefully I can find somebody to do it with me.
3 1/2 months of bodybuilding. jayc0 9 6 yearsjayc0 (52): I guess it is time I start counting Macros. LOL @ jja. Never thought it would feel like a compliment for someone to call me a KUNT! TEEEEJ Diet looks like this: Meal one: cup of cottage chesse with mixed berries and drizzle of sugar free syrup + cup of black coffee. Meal 2: apple with half mixed nuts, usually almonds and walnuts Meal 3: half cup of rice, 50 ounces of chicken breast and cup of broccoli pre workout: 2 scoops of MTS protein...
HIGH BLOOD PRESSURE FROM BULKING(HELP) ezvmoneybeast 4 6 yearswannabemuscular (33216): How are you checking your BP? You have a home machine or using one of those units that you sit at at the local pharmacy? As @McQueef said, don't take it right after training. Take it either in the morning before activity or at night after you've relaxed for a bit. Also, personally my BP always starts going up when I drop cardio from my routine. 1-2 sessions per week is usually enough for me to maintain decent BP readings.
hows this diet look? monsta 5 6 yearsMethod (379): Try 114g F - 257g C - 200g P. Two less scoops should about do it. For Fiber i Scoop my protein into bran cereal. Glorious shits.
Best calorie calculator? jarda 4 6 yearsmattd534 (3208): www.fredieting.com
Cardio with 5x5 RHGF 8 6 yearsHewy007 (2980): as long as your deficiting
cutting questions Ross12 3 6 yearsFrostshock (13324): Go to sleep 30/45 minutes earlier or just sleep longer. No point in interrupting quality sleep. Also as @ek said it doesn't matter if you eat clean or dirty, what matters is if you're hitting your macros every day and the proper caloric deficit. Do you know your maintenance?
Max fat loss in 1 week, cardio? barbellbunny 6 6 yearsMethod (379): Look into peak week...more water manipulation then fat loss.
need explanation pls salaheddine 4 6 yearsCorkey (291): eat lift sleep repeat
New additions to the HIIT arsenal. cassious 4 6 yearsPearce_Bolton (844): I was thinking about doing that up and down my lane but i have no idea where to get a tractor tire from, Also i doubt i could get it up and down my lane once haha bet its a killer workout dude:)
Shredding For Shoot Advice & Recommendations TapperDD 11 6 yearsAKK (1998): Get shitfaced the night before
Would this work? Pearce_Bolton 17 6 yearsFiremanSi (42408): Me too bro i just find when i workout and do cardio in the same day... my appetite is RAVENOUS. So if there's no cardio and cals are in deficit and u pick high volume foods u'd be fine.
5 weeks to bikini comp. Ultra-newbie advice? barbellbunny 18 6 yearsmikew (11494): @eventheodds1 sorry man - pretty sure it's an iOS7 bug - lots of complaints on other sites as well. I'm following a couple threads on apple.com - no good answers or solutions yet. Hope it gets fixed soon - I definitely want to get this problem fixed!
lost nearly 30 kg's , need advice now KevsterC 22 6 yearsezvmoneybeast (1348): Just word of advice... You might want to ask a certified professional to be sure what step to take next
Heart Rate! Justin94 3 6 yearsJustin94 (28): Alright thanks alot!
LISS or HIIT cardio? almighty_she 22 6 yearsalmighty_she (562): Okay, thanks :)
Bike vs Tredmill Justin94 12 6 yearsJustin94 (28): @jonrivs49 alright thanks! I will definitely keep on the bike then
kettlebell RHGF 3 6 yearspandasashi (3859): fat burning exercises...i love it... my 'friend' was convinced he was doing fat burning cardio during his contest prep despite my attempts to convince him there is no such thing...know what happened on contest day? he showed up still fat.
cardio while cutting, doubts and tips ReiNN 10 6 yearsFiremanSi (42408): @ReiNN When i'm waiting on calls i'm sitting on my ass on studying on the computer but because i'm in the gym 5times a week minimum i still consider myself moderately active and the calories have worked out for me while cutting and bulking. Also depends on ur height weight etc...
Lean bulk - my thoughts - please help Shest 4 6 yearsMonster81 (1678): Use the Harris Benedict formula (it's already calculated in for you). The HB does the adjusting for you based on your choice of how much and how intense you exercise weekly, so you don't have to go "shit I just burned 300 cals on the treadmill, do I add that to my cals I need to eat?". Then with this number, add 200-300 cals for the bulk.
*INSANITY Workout..Who's tried it ? Want it? FiremanSi 26 6 yearsTyrannosaurusFlex (2641): Much appreciated man, thanks!
Should I cut out whey protein? slowurroll 13 6 yearsslowurroll (25): Thank you guys. I'll give that a look over and get these numbers figured out.
cardio Illadian 4 6 yearsIlladian (268): okie a silly question , how does low intensity cause lose of muscles tissue ?
I want to run BaiTu 6 6 yearspandasashi (3859): ^different type of hypertrophy tho... sarcoplasmic vs myofibrilar..
HIIT and weight lifting Question anjeleyes 10 6 yearsjonharder (1): Your HIIT is quite extreme if I may say so. On days off, I do 4 mins of Tabata sprint and thats good enough for me
*Treadmill WARNING for bro's on CUT !! FiremanSi 21 6 yearsFiremanSi (42408): @Ryc0526 Agreed my man.
post workout pc82 8 6 yearseknight (58109): In your case- and in most people's cases- your preworkout nutrition is far more important than post workout. -3X
Lose 35 lbs Eating Well Over 500 g carbs SRS setprsnow 2 6 yearssetprsnow (16): more thoughts on this style of cardio and its implementation https://www.youtube.com/watch?v=8kzX_0tNha8
Cardio KingLeonidasXIV 5 6 yearsFiremanSi (42408): I think ur question should be 'DO i need cardio?' this is my goal, this is where i'm at and here are my stat's. Cardio is a tool my man. What ur doing sounds like LISS(Low Intensity Stady State) Cardio 25-30mins (Depending on how many cals i want to burn. Incline: 15degrees Speed: 5km Which i do sometimes during my cut depending when i need to.
hiit every day? leanr0x 9 6 yearsoceanair (18011): i usually do hiit twice a week with abs. never on my leg days.
Running a vertical marathon BaiTu 4 6 yearsAustralianOak (1504): Thanks man!!! Obviously there are some things you need coaching on but if you have a solid foundation than nearly all the exercises are and WODS can be done :)
HIIT ideas? McQueef 18 7 yearsMcQueef (2982): I do this all the time. I call it "having sex with my GF". Usually there is no repeating though.. Only rest.
Joining The Police Force- Fighting Fit AustralianOak 10 7 yearsAustralianOak (1504): Oh and I forgot to mention the amount of running this guy did was insane yet he was still a pretty impressive size
cutting cardio advice leanr0x 11 7 yearsHewy007 (2980): Be in a small caloric deficit, and you can do hiit 5 days, personally i'd probably prefer 3 hiit, with 2 liss cardio a week, but it's up to you. But you're not going to get down to 10% if your not strict with your diet and you're not in a deficit. Like @Jezza_91 said too, you don't have to overdue your cardio just to lose weight. Just stay strict on your diet and lift like a boss and be in a caloric deficit. EITHER way, don't be in a surplus
Deadlift challenge :O Dirkenhiemer Jump to first page54Jump to last page 7 yearsDirkenhiemer (12157): It's cool to see where you guys are at! Planning on hitting some chest/back tomorrow. We will see how I feel! Hope everyone had a good 4th! I drank a lot of beer and spent some time with my lady all in all it was a good day but I'm ready to get back in the gym with Lukas tomorrow and lift some heavy weights!
Tips 4 weeks cutting! aerobics RHGF 21 7 yearsoceanair (18011): @jja0016 thank ya :)
Cardio while CUTTING ? (WATCH THIS) FiremanSi 9 7 yearsjonrivs49 (3001): Just finished watching it.. great vid..
Win a place in the Cardiff half marathon esteel 5 7 yearsAarronStenner (10990): Im the only Welsh man here, fuck off
HIIT examples? Suhjik 27 7 yearsBaggy (925): clickable text This is the sprinting article from SS. Its really fun to do. I agree with @Baitu, you can't sprint at max effort for more than about 10-15 seconds. If you don't think your heart is about to rip out of your chest after 15 seconds then its not max effort. And I was serious about the car pushing thing.
Running first thing in the morning ionatan 7 7 yearsMCarey (2179): I'm cutting and ran four miles yday (I missed football training all week had to catch up) and I feel great today! Normally Sunday is a cheat day but I will track and maybe have a small treat as in heading out. Don't let all this get u down, I've set my goals and will reach them. But I want to be in the best possible mood an frame of mind while doin so so do what you enjoy :)
Advice for 17 year old? tbright 3 7 yearstbright (1): I am 5 ft 9 and currently 10% body fat
Do you HIIT? bunter225 11 7 yearssriram (2050): play pickup basketball for about 2 hours every 2nd day. calisthenics and HIIT (full field sprints) for about 20 minutes each twice a week. Honestly though, love it :)
Interested in HIT or short on time? Hamersmash 1 7 yearsHamersmash (199): Gimme a shout i'll tell u all u need to know. If you're a skeptic bring forth thy argument.
Moar laughs from 4chan TyrannosaurusFlex 6 7 yearsoceanair (18011): @GStarRaw I saw ;) @Arnoe hmm sounds creepy, but I will check it out lol. thanks!
HIIT/LISS plan, what do you think? :) TeenMonster 6 7 yearsleanr0x (4183): 2-3 hiit sessions are enough for cutting put in some weight training (if you dont do it) i persionally think that liss is more contra productive than helpful
First Shredd after 90 KG bulk + Pics shreddhead 17 7 yearsgolagol (40): yhe i would like to see your routine if u can write rep set exersices , and what do u think about power workout together with hypoo like as phat ?
Week off weights cardio only ssfan12 9 7 yearsDevil82 (1240): u maintaining at 2000 cals? wtf, did you just do the BMR and forgot to multiply with the harris benedic equation? cause if you train 7 times a week there is no way you have a maintanence at 2000, no wonder you are run down.. I've played around with some numbers. the only way you can maintain at 2000 cal with 7 times a week is if you use these figures age: 25 height: 140cm (4ft5) weight: 45kg (99.2lbs)
Cardio? Is it worth it? MintyZyzz Jump to first page32Jump to last page 7 yearsMintyZyzz (31): Yeah. Mmm maybe to be more flexible but for gains I think it's a wayst of time.
Training for 5k GPF 9 7 yearseknight (58109): @databas1c Thanks! I was a really skinny kid in high school, not very tall and not coordinated. Distance running was about the only sport I actually could be decent at. It taught me a lot about work ethic. -3X
Simple yes/no barbellbunny 15 7 yearsalexmuller (5452): Great advice from everybody that replied. Take it slow, that way you can carefully monitor your changes, and you won't have such bad cravings to cheat of binge. Do cardio only a few times a week, you can always increase it down the line.
RFU shuttle run Hamer93 1 7 yearsHamer93 (9553): I know as a whole, us shredders dislike cardio but just wondering if anyone has tried the RFU shuttle run? Im doing it tomorrow to try and beat my previous score from 4 weeks ago, if you dont know of it, give it a quick google
Starting a cut Broschette 2 7 yearsNorIda (46958): Not to be rude, but you would look more impressive if you took a little bit of time to learn how to pose correctly. It would really make your physique look much better than it already does. Just a tip
New PR AarronStenner 6 7 yearsAarronStenner (10990): @jonrivs49 Thats my thoughts man, plus I didnt have to grind it our or anything. Im going to try 170kg soon
**Help me melt body fat please! Andrew 6 7 yearsJezza_91 (1315): Really cutting out the crap can help. If your serious you can try IF dieting, i know alot of people on here dont like it. But its worth a shout, not one diet serves all purposes. You could even carb back load which is basically eating carbs and you biggest meal of the day after a good weight session. And just have protein and fats for your other meals.
Savage Spartan Warrior and other Raptor2023 2 7 yearsSRorhrbac0808 (47098): I rather make gains
Lower Abs not showing AgentX 21 7 yearseknight (58109): http://images.wikia.com/random-ness/images/6/6b/Not_Sure_if_Serious_meme.jpg -3X
Starting a 5 * 5 programme Youngbrah 17 7 yearshaole (2109): yup, the heavy squats and deadlifts will kill you
Runnin ...is this how it is ? Pengin789 8 7 yearswannabemuscular (33216): @Pengin789 Learn how to use this: " . "
New Video Interview With Layne Norton RohanFLB 24 7 yearsjonrivs49 (3001): Great vid bro.. Did not see that you have posted it already and i end up creating a similar thread.. Anyways.. very informative..
Is intermittent fasting good for cutting? Runningaway95 29 7 yearssriram (2050): My personal take; IF isn't a magical tool whereby the act of IF provides you with some overall benefit that is superior to any other method of cutting. In fact, the only reason I've seen IF work is that by reducing number of meals, individuals are less likely to eat more than their daily required caloric intake. Personally, lowering your caloric intake, watching your macros, is far superior. Look at the data provided by Dr. Norton about the...
WinnersNeverQuit progress log WinnersNeverQuit Jump to first page196Jump to last page 7 yearsWinnersNeverQuit (10311): Only on sundays ;)haha
Best endurance pre-workout? Pumba_16 12 7 yearsnicholascollins (103): assault is pretty good for me. I've been using Amino energy by optimum nutrition lately and it's worked really well! C4 worked well, but i'm usually training for about 2 hours myself and it fades out when i'm almost done
workout routine advice cynthiakoz 2 7 yearssamirsaleh (1957): so ur doing full body on a daily basis ? as a start, y dnt u split up into muscle groups, or at least push/pull days ?
Effective way to lose belly fat Runningaway95 21 7 yearsKOKOROKO (559): LIFT TRAIN EAT REST REPEAT
HIIT and empty stomach zbornaja 12 7 yearsjohon6 (1393): i'm ok half hour before as long as it's a liquid meal ! which i have before every weight session and cardio session, i use a recovery drink tbh carbs / fats / protein aplenty, lol
I need serious cutting help! theMachineJV 11 7 yearstheMachineJV (1): thanks guys for all your suggestions I used the IIFYM calculator and came up with that I need to be eating abour 2600-2700 calories a day. macros of (45p/35f/20c) would be 290g/100g/129g all seems like I can do it very easily. I'll keep an update on progress and repost a new diet once I get on configured. I'm planning to sign up for the Dopey Challenge in January which is a 5k on thursday/10k friday/half marathon on sat/and full marathon on...
Cardio Excercise Prados 5 7 yearsKOKOROKO (559): Hiit or Liss or powerwalks focus on calories burnt
Cutting/macro help for athlete GioSwish 6 7 yearsNorIda (46958): I just got home, so I have only glanced at what you wrote tbh. But Hiit 2-3 times a week is about the maximum you want to do. The 1 day of liss is fine As far as nutritional timing, it's nearly irrelevant as long as you hit your daily macros!
Is Cardio Dangerous? RohanFLB 30 7 yearsKansas___Boyyyyy (3361): Then they shit on debras rock
Cardio advise for Rugby player? DuncanLifts 2 7 yearsys1337 (22): hi i play rugby i play wither number 6, centre or wing, and the most demanding for me is centre, a lot of running and a lot of tackling, you should train explosiveness by sprint work,squats etc.., and regarding your cardiovascular fitness, well i know it sucks but the only way to train it is to run, run for about 30mins and try to beat your mark every week or so, i think that you should do cardio after weights but better on sepparate days...
Training for an obstacle race ccdavis31 6 7 yearsElminister (3412): Chemical genetics or good enhancement.
BOOOOM !! 1000reps club... Delighted !! FiremanSi 13 7 yearsFiremanSi (42408): Much appreciated man.
Endurance Sport and Lifting Piggles 19 7 yearshaole (2109): The answer is no. This is the wrong place to look for advice on ironman training. It sounds like you aren't serious enough about this. This type of training takes 8 to 16 hours a week of training for around a year. Your not going to get through it just by willpower...form and endurance are key.
ellipticals and thoracic spine mobility databas1c 1 7 yearsdatabas1c (2188): Hey SS, I've got a random observation I'd like your perspective on. I've noticed that a lot of people using elliptical trainers in my gym keep their incline very high, but then instead of keeping a good posture they create a serious arch in their upper back so they can hold onto the handles more easily; they are basically running in a very hunched over posture. They kind of look like quasimodo... Has anyone else noticed this, or experienced it?...
Homemade prowler cassious 12 7 yearscassious (2926): It doesnt get caught on much its pretty good. It was easy I went off this clickable text And changed it a little.
jump rope intervals trumotivation 7 7 yearskaitjens (1729): there are so many variables in my nutrition and fitness routine that i really cant credit one thing for fat loss.... i really only do HIIT and i probably jump rope 1-2 times a week
Weight vs. Body Fat correra911 5 7 yearsLVjack (2749): ^ I think that would be called "small boned"
heart rate for fat loss heyimraffi 13 7 yearsSwayz87 (9039): Hey thats what a MOTHA FUCKA is hear for! If you got other questions just inbox me!
HIIT cardio KingLeonidasXIV 5 7 yearskaitjens (1729): This is what I like doing. Incline at 7.5, speed at 7.5. Run for 20 secs, rest on the side rail for 40 secs. Do that twice. Then incline at 8, speed at 8, run 20/ rest 40 (times 10) then depending how i feel ill either do 8.5 speed and incline or 9.0 speed and incline. 20 on/ 40 off (times 5) The incline is killer. I love it.
cardio during cut KingLeonidasXIV 4 7 yearsFiremanSi (42408): Dude i normally do HIIT if there's a high chance i'll get bored: for 25mins 3mins HR: 120 2mins HR: 130 1mins HR: 140-160 x 3 But recently i've been tinkering with LISS (Low intensity steady state cardio... i.e. walkin like a bitch. I do 25mins full incline of 15degrees at a pace of bout 4-5mph i think.. medium walking pace basically. Ment to be a good type of cardio for burning cals and...
cardio KingLeonidasXIV 4 7 yearsFiremanSi (42408): If ur concerned about cardio ur probably Cutting, not much cardio needed when bulking. I do both though. Sprints.. brilliant. 40m 6-10 of them, small jog after. HIIT on treadmill or bike in this fashion: 3mins jog 2mins run 1min sprint x3 or the relative of that on the bike. with 2min warm up... 20mins total. Ten LISS... on treadmill 15degree incline.. 25mins medium paced walk. HTH.
I'm New, Need Advice Elfendi 4 7 yearsjohon6 (1393): first thing is the food you put in your mouth, less calories in than actually consumed - calorie deficit to lose weight! more weight's less cardio SRS ! in my humble opionion mine is sunday - weights monday - weights tuesday - cardio n abs wednesday - weights thursday - weights friday - weights it's how much you want to hold onto as much muslce as possible, of do you just wanna drop weight !
Evaluate my diet and routine, starting cut spankyhamlol Jump to first page75Jump to last page 7 yearseknight (58109): That's an excellent perspective. I suppose every time someone gives bad advice to anyone else we should ignore it and act like it didn't happen. That's progress just waiting to happen. @rememberthis is a bully with his own bizarre agenda about sugars and insulin. He brings it up in every thread he can; it's his MO and everyone knows it. He's use to getting people to agree with him because he sounds smart, even if he isn't clear or sure about...
Cardio only in fatloss prespective Flo1307 8 7 yearsCannonball (6283): Cardio when cutting is a bad idea. It always hinders positive MPS. For muscle gains that is, obviously good for a bunch of other stuff.
Does Maintenance Cals Change when Cutting??? FiremanSi 5 7 yearsFiremanSi (42408): Yeah your spot on about watching your body and how it responds by just altering ur carbs. U've just said exactly what i was thinking.. but just couldn't get the words together. thanks man. It makes sense..
9 Reasons your not losing weight ! FiremanSi 11 7 yearsFiremanSi (42408): Haha... Pet peeves, everyone has them. :)
Definition of LISS cardio MrMailliw 6 7 yearsMrMailliw (4494): Thanks people
Cardio advice Beebopalooa 8 7 yearsBeebopalooa (70): Thanks for the advice, guys! If I had my way, I would never have to do cardio. Unfortunately I live in Texas where refusing my mother-in-law's cooking would be punishable by death, so even though I barely eat any of the typical southern food, I still need to do something to offset the calories for when I do. Good to know that cardio isn't absolutely necessary though.
Need to lose body fat kgreene110 19 7 yearstrumotivation (25): I tell everyone this and please let me know if I am wrong, but myfitnesspal app has helped a lot. I just started using it a couple weeks ago. But I train hard with my lifting, I do cardio every other day, usually intervals, and keep my food in check. I have lost over 20lbs this year. I got 20 more to go. trying to get to 8-10% body fat.
Low back burn/stiffness/pain while running. DFMaster240 8 7 yearsSnoogal (190): Now then kidda I run a lot, and used to get the same problem. I also used to get the same problem from quads/squats I cured it with back extension/hyper extension(machine). I would do 2 x 50 reps with no weight before each run, and on back day, and on quads days. A little tip for hamstrings is stand on heels and point toes up to really stretch out and hit them more direct. Worked/works for me, every time.
Skipping? Snoogal 5 7 yearseknight (58109): I would do it the same as any other HIIT routine. -3X
Cardio when bulking Hamer93 7 7 yearsHamer93 (9553): :) I meant!
Cardio strength + resistence training DanPearsonn 4 7 yearssriram (2050): Have you looked into crossfit routines? I generally do a few with my girlfriend (she likes competing) and I find them really good in terms of cardio. Granted you should do all exercises with proper form and safety precedes execution of an exercise. For ideas on crossfit routines just google them; there are a TON or just copy whatever is used during the crossfit games.
ripped abs for teen ethandpeterson 19 7 yearsLacedaemon (3481): Kneel before us gods of Simplyshredded or we will crush your gods and bring them to our city step
Father in law needs to loose his belly... Thedude67 10 7 yearsThedude67 (3088): ^^Yes, I told him that's his first step...
HIIT cardio and the increase of GH SwoleAnimal 8 7 yearsSwoleAnimal (5971): @WinnersNeverQuit I just heard it from my bud who is a personal trainer. Not sure where he heard it.
Accuracy of Cardio Equipment Nyko 16 7 yearsMonster81 (1678): I've had it since summer, and while it is cool to keep track of activity levels, I believe the calorie counter is off. From what I understand, it calculates based on movement of the band itself (arm swing, etc). I tried running a few tests while doing HIIT on a treadmill, and it was close to what the treadmill was saying as far as calories burned. But I've also been on my feet all day doing menial tasks (laundry, a little cleaning, etc) and it...
Androgen anabolic steroids Markovich 10 7 yearsMarkovich (595): They all try to be the best so they don't have much to lose, not that many Norwegians that get this haha
Road or treadmill? Snoogal 23 7 yearsoceanair (18011): bike or stairs for me. treadmill just gets boring.
Losing BF vs. Losing Weight correra911 13 7 yearscorrera911 (97): ya it blows. it's been hurting on and off since September but I tried to lift through it... then about 3 weeks ago it really started irritating me- hopefully I'll be good to go by April or so.
Rest time Zyzzst Jump to first page43Jump to last page 7 yearspandasashi (3859): if anything, he corrected the spelling mistakes.. lol
Combinding muscle gain&cardio,condition David94 8 7 yearsjohon6 (1393): ask away dude, there seriously is a wealth of knowledge on here !
really love this video and the Commentary johon6 4 7 yearsjohon6 (1393): Rugby rules ! :) best sport you'll ever play !
running on empty stomach KOKOROKO Jump to first page65Jump to last page 7 yearseknight (58109): @Thedude67 I'm not debating whether or not science can be transient. "Science is always changing," though, is the cry of people too stubborn or lazy or stupid to take the time to learn the science. Dismissing data because it doesn't agree with your particular bias, under the guise of "science is transient" fools no one. -3X
too much? ethandpeterson 2 7 yearsTrharrison (172): absolutely, just make up for it in calories :)
running while legs are resting? Blakethegreat 9 7 yearsJayatfc11 (274): The debate is in my page have a read ek's knowledge is actually quality! Not licking bum here haha
Clenbuterol CodyTheClen Jump to first page38Jump to last page 7 yearseknight (58109): They also don't present any information on massive hypertrophy gains either do they? I would guess that data's lacking because the dosage would be enough to kill you. -3X
Any of you swimmers? tarotale 7 7 yearsnicholascollins (103): I DO
Far burning circuits MCarey 22 7 yearsfaina00 (271): I haven't done it in awhile, but tabata worked well for me...basically body weight circuits with no/little rest
Stamina,cardio In4gainZ 4 7 yearsMaarten (4299): picz
Thoughts On My Cutting Plan DieselDan 11 7 yearsDieselDan (13): makes me bloat also, only drink once and a great while UPDATE..........officially broke the 200 barrier weighed in at 199.6 today.
V02 Max AarronStenner 20 7 yearsBaiTu (3096): Sprint hills. Personally I thank vo2 max is overrated. I know this is only tangentially related to your post but I read something about how elite Kenyan marathoners and Scandinavian marathoners had identical VO2 maxes but the Kenyans always smoked the Scandinavians in competition. It's partially mental and training your mind to push yourself when your body is telling you that you don't have anything left. But if you're out-of-shape,...
resting heart rate BaiTu 26 7 yearsBaiTu (3096): When did you measure it? It's best to measure it first thing in the morning to get your true resting heart rate.
pre cardio food ethandpeterson 5 7 yearsScotian (9922): Whatever you regularly eat that sits well in your stomach
Cross training for fat loss results... Thedude67 8 7 yearsSRorhrbac0808 (47098): and there is nothing wrong with that :)
Rob riches CONDITIONING training? 8x8 etc?? bullet 19 7 yearsDirkenhiemer (12157): I ran gvt for a month and saw a lot of growth mainly in my legs and some filling out in my chest and back. I love gvt but with my screwy appetite And poor sleeping habits I couldn't keep it going for much longer. 8x8 is not going to be overtraining as long as you get enough food and rest an dont do a bunch of bullshit Iso movements.
Cardio In4gainZ 8 7 yearseknight (58109): Cardio is never going to be an overwhelming tool for building muscle (although HIIT can be useful). What I was referring to is an average person, looking to shed bodyfat, but not necessarily concerned with hypertrophy gains, or a bodybuilder looking to make the most of limited gym time and content with his/her current size and concerned with fat loss. In that case, cardio beforehand can be useful as a tool. -3X
Cardio + HIIT on a bulk? alfa345 3 7 yearseknight (58109): Cardio works the most important muscle of all- your heart. Your coach appears to be concerned with your overall health, not just your appearance. Sounds like a win-win. -3X
Routine Trouble. KalletSc 8 7 yearskickinchicken (8717): You could even do a 2 a day on days that you had time and then it wouldn't really be such a big split, kinda.
benefits of cardio? dollar786 5 7 yearsdollar786 (169): Thanks man will do
swimming nicholascollins 3 7 yearsnicholascollins (103): Yeah, it's a bit of a bitch to have mass and do distance, but your body learns to adjust. I usually do my cardio work in the morning before breakfast and then weights in the afternoon or at night. I ran cross country all through high school and just did a marathon over thanksgiving break a while back. If your nutrition is pretty on point and you eat at a surplus, at least for me, it keeps me shredded and able to put on muscle. Also, some...
HIIT while bulking goforgain 5 7 yearsSRorhrbac0808 (47098): re-read son... Its not a fairy tail life full of cupcakes and unicorns at your foot pedals
Cutting/ diet advice Ballerj63 8 7 yearsBallerj63 (1): I read that keeping it 1-1.5 gm/lb body weight helps preserve muscle mass while cutting. Anyways, I'll see how this cut works for me.
Cassious's HIIT log cassious 3 7 yearscassious (2926): Friday 12 January Battle rope intervals x 18 20 seconds on 30 seconds rest.
HIIT on a bulk KalletSc 4 7 yearsKalletSc (607): Okay sweet thanks. I basically lift Monday,Tuesday, Thur-Saturday on my routine. Then i decided to do HIIT on Sundays and Wednesdays for 15min sessions. I'll keep at that and see how I respond.
cutting help DVG17 8 7 yearsDVG17 (1): Ill add HIIT today all fridays will be HIIT an legs lol. And yes from now calories will be counted, an macros will be 50/35/15
Possible to cut without cardio? ionatan 3 7 yearseventheodds1 (5644): @ionatan Okay regardless of how you do it, your goal is to be in a caloric loss in order for weight loss. So if you are eating less than maintenance simply or doing cardio to be in a caloric deficit. At end of the day however much Kcal you were short of maintenance, you will lose weight.
Battleropes! cassious 2 7 yearsMarkovich (595): I think it sounds good for fatloss. Great job on losing those 3 kg =)
help - post wrist surgery etak 4 7 yearsYoungbrah (112): it gets to a point when masterbation is a problem pal, learn from past errors and get help to cure your disease.
Advice on getting lean towards 10%body fat Vintageice 10 7 yearseknight (58109): Depends on where you're at now. I'd retool the diet and add some HIIT. Get your bf% checked and go from there. -3X
Can't wait to BEAT IT! wannabemuscular 25 7 yearsdavid12345676 (8566): noiceeeeee. IN4VID of you beating the hell out of it.
muscle building questions Aldo 6 7 yearsTheBangBus (706): Just so you know there was an exact post on this 2 days ago... just scroll down or use the search button... OOOHHHHHHH and welcome to the THUNDER DOME BIATCHHH
More cardio = more fatloss .. right? ionatan 11 7 yearsMonster81 (1678): With a caloric deficit and cardio, you should only be looking to lose about 1.5 lbs a week. 2 lbs would be the max. Anything more and it'll be unhealthy (taking into consideration that you're not obese, etc).
Heart rate while performing HIIT Wbauman 3 7 yearsMillennium1 (586): The better shape you are in the harder it is to get your heartrate up that high. I'm not in great shape but I have a hard time getting my heart rate above 165 during my HIIT training. I think the key to it is that you are going as hard as you can for the time period you choose. I do 15 seconds on 45 seconds off for 10 intervals.
Looking for a HR monitor Wbauman 4 7 yearsWbauman (952): U use the one with the chest strap?
does cardio burn away muscle Aldo 10 7 yearsAldo (4): Sweet thanks
Diet help! KalletSc 1 7 yearsKalletSc (607): Okay guys, well technically I am still bulking but in about 3 weeks I am going on vacation in Cancun. Although I am roughly 8-9% BF, I seem to be bloated from the bulk quite often. I was just wondering, how should I approach "tightening" up for the beach and preventing myself from getting too flat/losing muscle mass. Maintenance calories are about 2600. I eat anywhere from 2700-3000 cals on my bulk. Routine is push/pull/legs. Cardios...
whats your HIIT routine? tamere01 4 7 yearsMethod (379): Stationary bike works well. You don't have to keep adjusting the levels like a treadmill and you get a great burn in your quads. I typically go 3 min warm-up then 1 min sprint and 2 min slow for a total of 18-20 min.
Outdoor conditioning cassious 2 7 yearsBRANDON_12 (1528): One of my routines with HIIT is i will run uphill for 30 seconds, then do box jumps for another 30, jump rope for 45, and work on a punching bag for 45. It's pretty good stuff. You can do a lot of different things for HIIT that is why i like it so much. Those things you want to get looks like a good start. I would also get some boxes for box jumps and setup that allows for hanging and doing pullups. 3-4 times a week sounds pretty good those...
Am I HIIT'ing right? YoBrah 4 7 yearsZny93 (91): Seems like you're on the right path for it. When I do HIIT I personally do 1 min off and 15-20 seconds on. If you're seeing results with fat loss & little to none muscle loss then that's the true deciding point on if you're doing it right.
Tasting blood when you do intense cardio. cassious 5 7 yearsWinnersNeverQuit (10311): I know what your on about but i mainly get that if i'm doing sprints in cold dry weather
Spartan Race Training GPF 8 7 yearsSwayz87 (9039): @OP.....Fuggin Run MILES son. Im talkin like 40 a week. Add some pull ups and push ups and shit like that to your runs...Profit. HIIT is good..but it wont really prepare you to run 10 miles straight
CONFUSED while bulking! ering95 3 7 yearseknight (58109): Would do cardio 2-3 times a week, 20 minutes LISS and eat enough to make up those kcals. Abs twice weekly. -3X
Cardio on off scheduled off days.. Trharrison 13 7 yearstamere01 (7126): Today was 1 of my rest days and i just came back from a run. I prefer liss on my rest days because its easier on the cns then HIIT and i use it mainly for active recovery for my legs.
Beginner 3 day workout Full time footballer lrochey1 13 7 yearsWinnersNeverQuit (10311): no, you take 500kcal from that
Teenager counting calories + DOMS SORENESS YoBrah 4 7 yearsionatan (31): Use myfitnesspal for everything you put in your mouth, except fruits and veggies. Buy an electric kitchen scale, each time you eat lets say chicken, put in on the scale, for example 200g of chicken, and then put it in myfitnesspal. If you wanna lose weight, I recommed taking your bodyweight x 12 or 13. Thats the calories you should be consuming. Do 30-45minutes of cardio 3-5 times a week. Eat 1g per lb of bodyweight of protein, the rest...
need help with obliques ronna93 Jump to first page31Jump to last page 7 yearsZny93 (91): @ronna93 You can build muscle & lose fat at the same time. And for obliques try barbell twists, side to side crunches with a weight or medicine ball. But looking at your pics your obliques are on par w/ the rest of your body. If you're lookin for that v-cut down there lose body fat.
Cardio fitness AarronStenner 14 7 yearsAarronStenner (10990): Agreed^ please tell.
Will protein help your cardio? Sidewinder 6 7 yearsSRorhrbac0808 (47098): But srs....... Is that really u in those pics?
Cutting Diet? + steven0123 2 7 yearsJoebro (58): I can tell it is from the start because you're "guestimating" your calories and macros obviously. Find your BSMR mult by your activity level then try to aim for a deficit of 500 cals a day. Adjust more or less after about a week of seeing where you are at.
Cardio for Cutting ionatan 3 7 yearstarotale (433): 6 days a week? get some rest man
Cardio and Angelov Programs...Help!!!!! HomerSapihen 7 7 yearsdwatson (26511): That is fine also
Cardio Not Good For You? Wbauman 5 7 yearsmaxthebeast (1): cardio is awesome for your health, i do huge amounts of cardio and it doesnt seem to slow my growth etc, just keeps me leaner all the time. you have to change your diet to suit it. mix it up with HIIT and LISS, keep changing it up to keep the gains going
cardio + hypretrophy juanf122388 3 7 yearsBaiTu (3096): Don't worry too much about building muscle. You've got plenty of muscle, it's just under the fat if you're underweight. A hypertrophy specific routine won't help you get muscle definition. Losing fat will do that. Up the intensity on the stationary bike and throw in some sprint intervals while riding the bike. Also, when lifting, keep your rest periods to a minimum - 75 seconds or less. Preferably around 45 seconds.
Walking after weights?? edwards23 13 7 yearspandasashi (3859): that last comment is not accurate but good job on the 2KGs, keep it up
Need Hiit Workouts! edwards23 10 7 yearsedwards23 (1): Thanks for all the feedback :)
How much longer? BF% Estimate? lajoo 4 7 yearseknight (58109): "50:30:20 protein:carbs:fats" You didn't really mean this ratio right? At any rate, I'd day you're still ~6 weeks away, depending on diet and training. -3X
Football(soccer) fitness AarronStenner 10 7 yearsAarronStenner (10990): Me being a defender and only playing in a league that everyone is your normal day to day guy who likes a game of a footy the ball is mainly knocked over the top so there is a lot of sprinting then walking and jogging to get back into postion and so on so the games I play is maily HITT haha; yeah il do what you said with how to add the caloriea
New to site - Weight Loss iMNoToK 2 7 yearsthe1 (33861): Low intensity for the first few weeks , recumbent bike, spin bikes, treadmill and stretching. After 3-4 weeks add in machines, cable and a lot of core work. After 6 weeks start 3 full body days a week with a mixture of free weights machines and cardio. Welcome to the forums
fatloss Aldo 4 7 yearseventheodds1 (5644): @Aldo always here to help.
cardio eingold 3 7 yearsNJA82 (154): Im lifting at maintenance ( pure strength goals at the moment ) while coming off a cut and i do 2 cardio sessions a week currently on top of the 3 days a week full body MAD COW program, seems to be a good balance. Routine is; Monday medium intensity weights +20 mins HIIT cardio, Tuesday rest, Wednesday light intensity weights, Thursday rest, Friday heavy intensity weights, Saturday 30-45 minutes medium cardio ( 5km run or rowing etc. ) Sunday...
Strength training before HIT GPF 4 7 yearsDiaz (367): Unless it's 163kg, I dont' think he should be doing HIIT at all lol just diet and work out hard
winter is coming, cardio? mauroybrah 10 7 yearsG3NGHIS (8532): We Do Not Crossfit - Motto of House Greysquat
Keeping in shape without the gym Misseuro 8 7 yearsMarkovich (595): When I got my first try at weightlifting I used to do push ups, sit ups, leg raises, pull ups, chin ups etc. When I got stronger I added weight to each exercise. I used a backpack and added a few big thick books and started doing 3 sets until failure etc =)
Length of session for fat loss Arodlopez 11 7 yearsdwatson (26511): My pleasure
Want to bulk,but keep fitness up JustyWilkes 2 7 yearsG3NGHIS (8532): READ THE MAIN SITE, unless you want to send me money through Pay-Pal and I can be your personal trainerz.
Cardio during workouts wheels25 13 7 yearsNorIda (46958): I would do what @Nyko Mentioned. Get your diet in check, and do a little cardio after your gym sessions, or on an off day.
Everyones HIIT Routine???? GettingThere 7 7 yearsRichieC93 (16): Started doing ergos (rowing machine) for sprints 30 secs on and 1 min off x about 10 and im screwed
First Legitimate Bulk FingerCity1226 25 7 yearsSRorhrbac0808 (47098): ^bhahha Its ME!!
Need help with losing fat + workout plan! YoBrah 8 7 yearsSwayz87 (9039): Keep hands away from mouth...Profit
Should I train at maintenance if Im running? cassious 17 7 yearsigg (2626): twice per week? deffs dont agree with this. LISS is fine atleast every other day
HIIT questions. Markovich 6 7 yearsHarnz (4): Before HIIT I always warm up for 5-10min. Then for the actual HIIT workout I will usually do (6-10) 100m sprints with 2-4 min rest. Or 30 sec all out intensity on the bike with 3 min rests once again repeating this 6-10 times. You could use the same technique for a row machine. My favorite is doing quick sled sprints 80-100m followed by pounding a sledgehammer on a tire 15-20x on both lefty and rights grips. Here it is again to understand it...
Running varunj17 Jump to first page32Jump to last page 7 yearsvarunj17 (498): i usually do lunges and single leg stretches..
Cardio and bulking! ilifthard 3 7 yearsLinus (154): You can do cardio as much as you want. The only problem is recovery. If your cardio is hurting your recovery for your weight lifting, then you are doing to much. If your going to do cardio on the same day as weight lifting, do cardio after the weight lifting. You want maximum performance in the weightlifting. Usually people do 2-3 cardio sessions a week.
Calfs burn like hell when running TriggaTony 20 7 yearsathsports (4): Run barefoot and you'll naturally figure it out. Don't try to artificially alter your run.
Skipping rope to get lean. Markovich 4 7 yearsMarkovich (595): Maybe I will try the one you use, doing rope skipping for 30 minutes is a lot :p And I know I don't have to do cardio, but I wanted to give it a try and see how the results are =)
Cutting Help please guys!new to this stuggle Crod1624 4 7 yearsLinus (154): Can't know if it is to big deficit until you try it. Aim to loose 1-2 pounds of muscle a week. 05-1,5% of your body weight per week. You can add cardio to make you loose weight faster. Jogging doesn't effect you muscle mass much. High intensity cardio might become problematic in the long run, it may feed into your recovery ability, and as such impair your gym performance. But you can go witch ever you like, cardio does not bur muscle...
insanity workout w/ shawn t djwweist 5 7 yearsdjwweist (1): Thanks guys. I thought the same but wanted to give a shout out on ur knowledge. u all have great info and following ur leads. Ill support buddy with all I learn from u all and maybe he may switch over to ss once he sees my progress. Ty buds!!
Would I be shredded in 14 months time? Does Giann4evaMirin 10 7 yearsRamses (223): Exactly what EK said. Personally I think that the best thing you can do for yourself at a young ge is bodyweight exercises. Might sound a bit lame but give it a go. Maybe 2 or 3 times a week just do a few sets of pushups, pullups, diamond pushups, 1 leg squads etc... I don't think 6kg dumbbells will be enough to pack on much muscle, even if you are only 14/15. Goodluck man!
Shredding. d0minat0r 26 7 yearsd0minat0r (10): I've calculated the amount I want to lose, its 22Lbs. Im going to aim to lose about 1-1.2 lbs a week. Cant wait for it, its going to be a road worth while!. 18-22 weeks dieting should produce some results. Ill then be at 8-9% bf.
savage race c3pOMG 7 7 yearsc3pOMG (208): AWESOME! thanks for the feedback guys. it would probably be a good idea to have a deload week prior to running this thing right?
cardio advise brahs!!! GettingThere 2 7 yearsDukenhiemer (23939): If you're incorporating cardio into PHAT you will need to adjust your caloric intake accordingly. Especially if you're trying to bulk. I personally do 30-40 minutes of steady state cardio 3-5 times a week to keep myself in shape. I personally wouldn't do sprints with PHAT, sprints tear my legs up and would affect my workouts negatively. There really is no "good" cardio workouts in my opinion, whatever you enjoy doing I would do.
Supps for cutting and bulking ryan_929 7 7 yearshaole (2109): If you have a busy schedule and don't like stuffing your face for one or two meals then I recommend a gainer. Most gainers taste like poo but I've used ON serious mass and it works fine. I only use it when I don't get enough cals for breakfast and lunch and I usually just use a 1/2 or 1/4 serving so a 12 lb bag actually lasts longer than 16 servings. One serving is a muther fucking 1,250 calories! So i just supplement what I need with partial...
HIT/HYPERTROPHY juanf122388 1 7 yearsjuanf122388 (46): Well i been thinking about doing a hypertrophy routine mixed with hit since i am still over weight i am 5'10 wighing 210 lbs when i started working out i was 240 lbs i decided it was time for a change so i decided to go to sports authority and bought SUPREME 90 in 90 days i went from been 240 lbs to been been 195 lbs i decided i wasnt done yet and well i decided to lift i had my routines and diets wrong as a resoult i have gainded 15 lbs in the...
cutting/athletsim daryll 1 7 yearsdaryll (1): hey all of yo! isnt a good idea doing maximum overload lifting then a do a high intensity cardio for 15min? thnks in advance
popped my post-exercise throw up cherry Peter 3 7 yearsdavid12345676 (8566): welcome to the club, my first pwo puke was in the parking lot after i walked out from a back workout. this was the same day i wrecked my sportbike on the way to school... i think that had something to do with it, i was pretty rattled up but i said fuck taking a day off
best fat loss training? Leatherman88 Jump to first page37Jump to last page 7 yearsZyzzst (4486): @Method i actually am part of the military...IS for the coast guard....beat you to it sillyyyy
Bulking but BF% is quite high.. JangoJamie 25 7 yearsThor (5028): Bodyfat is kind of high, I'd get a little leaner to be honest. No reason to be much over 10%, it's not like the additional calories=more muscle.
Hiit cassious 4 7 yearsStriation (207): sounds good to me but whatever suits you best
Sprinting while lean bulking. DFMaster240 9 7 yearsDFMaster240 (577): k thnx
Is this common or is it just me?... lol TriggaTony 2 7 yearsZyzzst (4486): AIDS....magic johnson has it too
Can your heart hurt? cassious 14 7 yearsThewasp (67): AND YES, SEE YOUR DOC, IF YOU HAVE STABBING PAINS IN YOUR HEART, IT OBVIOUSLY ISNT THAT BAD IF YOU CAN POST ABOUT IT ON A FORUM.
Mikhails Cutting log Mikhail 10 7 yearsMTurner1992 (1): I'm doing combat stroke, and thanks dude.
Pre Rugby Match Supplements JB77 3 7 yearscardinal (6175): If you check out pre-workout supps you'll notice a lot of them are just a bunch of caffeine and tyrosine with added creatine, protein, taurine ect. You're looking for an energy boost pre-rugby however. personally I would just make sure your blood sugar is high, you've consumed carbs roughly 1.5 hours before your game, you've had an intake of caffeine and then in addition to this consume a tyrosine supplement. Tyrosine is basically an amino...
Heart Rate Variability igg 1 7 yearsigg (2626): http://www.t-nation.com/free_online_article/most_recent/the_hrv_roundtable good read.
PLEASE HELP! Numbreh 7 7 yearsBaiTu (3096): As someone who has run three marathons, I don't think you really accomplish anything by jogging everyday for 15 minutes. You should probably mix up your workouts and run harder, not jog. Look at running less and varying the distances. Who has designed your workouts and why? Is it something you've done on your own or has a coach or personal trainer helped you out. Also, you should run or jog because you enjoy it, not because you feel fat. As...
Weight Loss Sous 4 7 yearsMassthetics (364): no worries bud
BATTLEROPES! JJ3065 2 7 yearsadam82a (3100): Yep, I trained a bit with a former world champion in kick boxing and eventhough I also consider myself a bit above average, there's no way I could keep up with him.Proper heavy battleropes is extremely taxing imo
Cardio. d0minat0r 4 7 yearsd0minat0r (10): Alright sweet thanks will start doing them. Yes I know, but still I'd like to keep my cardiovascular system health as well. Not just be a shredded maafka and not be able to run a few hundred meters.
Cardio and cutting. ilifthard 7 7 yearsNeverbackdown19 (183): I usually dont do a lot of cardio - diet usually takes care of cutting. But if I'm in a rush to cut (photo shoot, stubborn fat to lose for comp) I'll stick with HIIT. Works like a charm. I did steady pace cardio awhile back, but found I got better results faster with hiit. Just depends on what you like and how long you can stand cardio
The proper use of HIIT. ilifthard 14 7 yearsLVjack (2749): Some resources.. http://www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html Article from the European Journal of Applied Physiology http://www.springerlink.com/content/w8712615714k8150/?MUD=MP who knows though, right... its all just advice
Can i build muslce,loose fat@ same time? DFMaster240 27 7 yearsMixxd (4): He's been training for about 5 years now - he's 25 - And yes I don't say fat is strength -I say it contributes to the overall power he has that allows him to lift a lot more than what would be possible if he were not at his level. Trust me I've made fun of him tons of times for being fat ( and he would make fun of me for having abs and how real men should have guts and beards, which is why you're all probably confused as to why I'm defending...
helping my wife lose 20 lbs, need help Leatherman88 12 7 yearsiLogic (190): Have her eat NO carbs at all, except veggies and eat ALOT of those (no dressing obvs) for a month and she will drop the fat fast as phuck. Inb4 everyone says to just lower overall caloric intake to 500 kclas below maitnence using a 50/30/20 C, P, F ratio.
Cardio Workout/Fitness Goals tiesun2 2 7 yearsstahmz (253): This is an example of a Monday workout for me: 1 mile warm-up 2x600m [60 sec 400m/rest 15 minutes] 3x300m [50 sec/rest 1 minute] 3x300m [40 sec/rest 5 minutes] 1 mile cool down Weights Goal: Get faster in the 400m for track
New and looking for help!! fastphil4747 12 7 yearsfastphil4747 (10): Thanks again,getting all the info I need now I guess it's to put in the work!!
HIIT- Jumprope Recommendations pcamp607 5 7 yearsFlashRope (1): For an effective rope, join team Flash Rope - it's the world's best fitness jump rope! This World Record setting jump rope is available www.flashrope.com - readers of Simply Shredded get 10% off their first purchase! Use offer code - FITNESS - at checkout!
sprinting almost daily too much? Popeye25 12 7 yearsPopeye25 (1692): the sprints id do would wana be basketball related but i said hill sprints just as an example. i need conditioning also but right now speed and strength are my main focuses
Cutting Ideas? Zlohmeier 10 7 yearsTheBangBus (706): Do a 600 cal defect, which should set you at 1.5lb loss per week... fats roughly 20%, protein about 1.3-1.5g per lb, carbs for rest... have fun... stick to it... numbers will change with your body type... this is for me as a meso
Shin Splints and Hamstring Injuries AustralianOak 3 7 yearshaole (2109): what stahmz said^^^ I got both those injuries during hell week (first week back from summer vacation) when i played soccer in college. Both injuries need time and rest and icing is always recommended. I iced after every practice and every game but the shin splints lasted the whole season.
did the first HIIT cardio, ran like BOLT tarotale 9 7 yearsshockingfit (334): great job, typically the harder the workout the better the end results :)
Need help to lean out! (female) jnikebb 21 7 yearsAmy0582 (373): I would pay a lot of attention to diet. Track what you are eating, if you don't already. HIIT will help too. I do it 2-4 times a week. Keep up the lifting. I tend to see better results weight loss wise if I do less rest in between sets.
Running/ Cardio help? Numbreh 12 7 yearsFuturevision (142): There is a 4 in 7 chance of receiving the baldness gene, onset of hair loss sometimes begins as early as the end of puberty, and is mostly genetically determined. There are no research about cardio making you bald, so keep running and have fun man :)
cutting update Mikhail 18 7 yearstarotale (433): lol agreed no shit
Awkward "Thing" While riding stationary Bike FingerCity1226 5 7 yearscassious (2926): hahahaha sorry for laughing bro but it would be great in a comedy movie. It could be cause of your prostate gland? ya know sitting and moving, hit up the doctor bro just to be safe. Try skipping? if you aint into treadmills.
Critique My Diet- (Fatloss) Donovan95 13 7 yearsDonovan95 (10): Thanks for replying, I've done another diet since the Harris Bendict Estimated a whole another calorie number (2250) and on the macros 30% Protein 50% Carbs 20 % Fat Pwo- Toasted whole wheat bread Skim milk glass Peanut Butter Pwo - Eaa Nitro Universal Lunch - Skinless chicken breasts fresh broccoli brown rice Afternoon snack - almons skim milk glass Apple Dinner...
How much is too much running? rasendori 8 7 yearsshockingfit (334): And yea I had shin splints but guess what, you continue running, sprinting and its gone.
Legs then cardio next day, bad idea? Mark3693 10 7 yearssickrykes (1651): try doing 20mins of cardiovascular exercises after a 45 minute hypertrophy session that will strip fat just dont go to hard in cardio after or you will burn muscle as well another good way to strip fat is to go for a 30min power walk when you wake up before eating breakfast.
Using the right supplements & workouts Junz 3 7 yearsalexmuller (5452): Welcome to SS, glad to see another South African. Ill try give you simple to the point answers. 1. Both 2. A workout should last +- 1 hour, HIIT Cardio +- 15min 3. No, just get your diet in check. 4. It is working, dont worry about it. 5. Everyday, even on non-training days. You need to reach your protein macro everyday weather you are training or not.
Do Plyometrics burn fat? omarpogi43 4 7 yearsmikew (11494): Plyometrics will not help you lose weight unless you're on a caloric deficit. Personally, I would not call any exercise a "good fat burner" because most weight loss comes through diet. However, weight training, HIIT cardio, plyometrics, etc. and similar exercises keep your body in fat burning mode.
Imput and Ideas appreciated Zlohmeier 6 7 yearseventheodds1 (5644): Welcome, Stick around and read things posted in the forums. Loads and Loads of info to take away.
cardio/hiit with fatigued trained legs. bullet 3 7 yearsThor (5028): Just train through it. The soreness is just a collateral effect of training not related to hypertrophy. Moreover, I doubt you're doing legs 5x a week, so you can probably manage 3-4 cardio sessions around your leg(s) day(s).
Any Sprinters Up in Here!!!!! AustralianOak 18 7 yearsAustralianOak (1504): Hey guys, actually instead of doing a split routine im doing a three day routine - total body: First Day: Total Body - Low Reps Second Day: Total Body - High Reps With Speed Third Day: Explosive Movements @nastybeast. No i dont compete yet man, school is really busy but i do plan on competing soon and im going to uni next year so i will do it then. I think that if you want to compete you really need a coach of some sort for your technique and...
How to train for cross-country? bublik 12 7 yearsdiscipline (37): ok bro i got you used to run all through college(highschool)and my team was national champs(new zealand) need to know a few things first what level are you at at the moment? and naturally are you quick (compared to middle/long distance athletes)or are you one of those people who wouldn't want anyone on your ass with 200m to go? how old are you? what distance are the races you will be competing in ? and what are some previous times you have run?
Disc Golf Mazz 14 7 yearsJJ3065 (6900): From that same area brother. HAHA hippie sport bro! Stereotypes exist bc most of the time (not all of the time) they are dead on. People that love the frolf=People that love that pot (usually)
Layne Norton - Cardio and Retaining Muscle dwatson 18 7 yearsSwayz87 (9039): Ill tell you kunts the Best Fuggin machine out there right now!!! http://equipmentforfitness.co.uk/usrimage/johnson-w7000.jpg THIS!!!! Burns SOOO many fuggin cals in such a little time! Also talk about mimicing Weight lifting...Its a Fuggin row over and over as well as Leg press movement with the legs
Thoughts on my cutting diet? kind of ckd andy17 5 7 yearsandy17 (1): Yeah sorry i forgot to note that inwas gonna start doing the depletion workout and carb up day within the next fortnight!
Cardio (sprinting) and Keeping my gainzz SRorhrbac0808 27 7 yearshurricane92 (3699): Maybe this will help? clickable text
HIIT while bulking? Leatherman88 3 7 yearsLeatherman88 (10): hmm, well maybe i could do like 800 cal surplus with this kind of training, il have to give it a shot for a few weeks and see how it goes.
Cardio & bodybuilding sohail92 1 7 yearssohail92 (271): http://www.biolayne.com/contest-prep/best-fo Just read the above from layne nortons website ^^ thought some of the guys here might find it an interesting read Was surprised by the findings and wondering what the best thing to do is.. I was thinking 1 mile sprint just before resistance training then 1 mile sprint straight after. Would this favour improvements in body composition?
LISS Cardio AarronStenner 3 7 yearsAarronStenner (10990): Cheers Boss!
cardio after legs day? endouille 6 7 yearsEFJK (2316): I wouldn't do HIIT the day after if it's leg intensive simply because you'll interrupt the recovery process in doing so (say sprints, stairs, etc). If you want to do cardio, I'd suggest heavy rope intervals or low intensity on a spin bike or elliptical, etc.
calling out ek. or anyone who had a good cut Jelet Jump to first page34Jump to last page 7 yearsSRorhrbac0808 (47098): haahha. Good night
cardio + bulk? drakula 5 7 yearsZyzzst (4486): you can still bulk and do cardio, are you guys dumb? but dont bulk and try to lose fat because it just wont happen. The cardio will be good for your health and the health of your heart...it will keep you being fit, butttttt if you are going to do a good amount of cardio during a bulk you are going to have to up those calories......stop worrying about not seeing your abs or being a little bit chubby, you are making the commitment to bulk so go...
HIIT Cardio (Pool) Nyko 2 8 yearswestmj1 (634): swimming will give you really good results for cardio. Gaurantee your lung capacity improves and if you don't swim regularly you will be sore. But i no doubtedly swim if my gym had a pool
moderate intensity cardio...any good? drakula 4 8 yearsmikew (11494): General recommendation is to do any cardio on non-gym days or *after* your workout. I would do HIIT if possible. Saves time and seems to fit with the goal of a sprinter physique rather than a distance runner physique. I don't eat any fruit. Lots of veggies though.
College, Drinking, and Lifting. KalletSc 29 8 yearsKalletSc (607): Haha thanks dirk. People are usually surprised im only 165..most people guess i am 175-180. Like when I stood next to scott herman at the Arnolds we were about the same size. I guess my legs are small, but theyre still ok. AKK i totally understand and liked that post. Its true, sometimes i put my aesthetics goals over everything. When i really sit back and think about it..i am young. I turn 19 in a month. I have time to enjoy life as a teen and...
just a little help? rose 2 8 yearseknight (58109): Determine your BMR. Stay at those maintenance kcals, with a 30% protein/50% carb/20% fat ratio. Begin doing an upper/lower weight training split 2-3 times per week on nonconsecutive days and start with 12-15 minutes of HIIT on off days, building up to 25 minutes. -EK
MYOFUSION PROBIOTIC SERIES roccafella 5 8 yearsAustralianOak (1504): My two favoutite protein supps (apart from real food) is the Dorian Yates Nutrition Tempro and FORmass :) Try them -AA
Is circuit training any good? Q_Armstrong 4 8 yearsQ_Armstrong (64): Cheers for your replies, it sounds like circuit training is definitely not in line with my goals so i may do it occasionally for something different but other than that i'll leave it, thanks
Is there a gray area between LISS and HIIT? mattcrouch1502 2 8 yearsstewie (442): There are different kinds of cardio. In the bodybuilding world, LISS and HIIT is the most common. With endurance sports you get LISS, tempo, HIIT, VO2max etc. What you're doing is most probably tempo. Tempo is at a higher than normal intensity for a prolonged time. As a test without a hrm: LISS (can hold a conversation) Tempo (can speak half sentences) HIIT (can only say words, if that)
cardio doubts anky 8 8 yearsmikew (11494): When I do LISS, I set the treadmill to a 1 degree incline and the speed to 4MPH. It takes a minute or two to adapt but the body adapts pretty quickly. That example is from the article on bb.com. I guess it does seem a little extreme. I usually do HIIT on the elliptical so 30 on/30 off is more feasible there. Also, there is a typo in that article. It should say for a total of 12 minutes not 18. Thanks for pointing out this mistake.
Beginner advice cgfern 4 8 yearsPittMuscle (1896): Don't go too low on carbs, you still need them. Keep your macros somewhere around Protein/Carb/Fat 50/30/20 or 40/40/20 when starting out until you know your body. There's also no NEED to eat 5-6 small meals, if you want to fine, but there's no real extra benefit.
Belly Fat :( TrainEatSleep 11 8 yearsAnef06 (130): Agreed @Determined1. No need for isolation exercises. Stick to the basic compound movements. Seriously you will get better results and a decent base. Your body will grow with these movements alone (PLUS a decent diet of course) @Thor - I agree. Women tend to exaggerate our flaws. 5 kgs around the stomach is excessive. Either she's over estimating her problem or there's something wrong. Can't tell without seeing. That's why I asked how she...
Bicycle riding WARHORSE 17 8 yearsbrian12 (9495): Hahaha - love the horn!
Doing cardio while bulking stewie 17 8 yearslivefullest87 (61): maybe ryzymillzy ... try to have ur nutrition to it... check ur ... caloric needs.. adjust the protein intake... a high interval cardio will help
need help with hiit? Woody409 2 8 yearseknight (58109): I found this helpful when I first started doing HIIT: clickable text -EK
BodyWeight Circuit burca14 3 8 yearsburca14 (1): @mikew I know that I need to cut down on my calories, which I am currently doing. Don't get me wrong, I appreciate the info about nutrition but I was looking for an opinion on the workout.
nds nutrition cardio cuts pyccknn15 1 8 yearspyccknn15 (1): if you have taken NDSnutrition's Cardio Cuts, can you please tell me about this product? banned from bodybuilding.com for some reason
cardio during bulking?? gerf93 15 8 yearsgerf93 (1): Whats wrong with that im trying to get different opinions fron people
Need answers gerf93 10 8 yearsgerf93 (1): thanks kospel appreciate ur advice..im skinny naturally so basically ill try eat plus calories along with good gym time
Getting cut, gym and HIIT Cardio YoBrah 5 8 yearseknight (58109): 7-1-7 rep timing is not for the faint of heart. It'll make a man out of you for sure, lol. -EK
In Cutting is best run when fasting or post- Aitor67 4 8 yearsmikew (11494): Based on what I've read on this site it is best to avoid intense cardio post workout. Agreed with @AustralianOak about doing HIIT after a meal. I had good results focusing primarily on my diet and my lifting and adding in HIIT 1-2 days a week just to keep my heart healthy. This allowed me to do HIIT on off days since I do a 5 day split.
Running shoes Chris 19 8 yearsSwoleAnimal (5971): New Balance Minimus user here. Good stuff. I also have a pair of reebok Zig Techs that I dont enjoy as much.
Cardio added for bulking? TriggaTony 7 8 yearseknight (58109): If you're diet is spot on, it won't hurt you. Cardiovascular conditioning is often over-looked, but equally important. -EK
1 cardio session vs. 2 correra911 12 8 yearsskullay (4036): blah. I think I saw a video or something but I can't find it to save my life now. I'm just going to take the L and say I pulled that info out of my ass. LOL But anyway, I still think HIIT is better, but that's mainly from reading this article.
quick cutting tips...and i mean real quick corym 6 8 yearseknight (58109): Fixed. -EK
who wants to kill me?!?!? evolution17 6 8 yearsJusu (618): Shit I used a wrong word 'cause here in Finland those are known also "Chinese push-ups" but I meant handstand push-ups.
Little confused? louisG 10 8 yearslouisG (1): Ok thanks this week I lost 1lb I did 30mins tabata this morning 10mins warm up brisk walk 10 mins tabata training 20 burpree 10 jumping jack Seconds 10 min cool down So intense
loose 10 pounds of body fat in 6 weeks gym1992 3 8 yearsshockingfit (334): Try carb cycling. You won't need cardio to drop to 11%.
Effective cardio BWestern 8 8 yearsseansm10 (906): if you got a buddy to help you out, you can do car pushes, ive never felt such a pump in my quads than when me and a friend tried to push my buddies car to get it started(fuckin idiot left his lights on when we went to play soccer!)
Questions - general & cutting related RichieC93 7 8 yearseknight (58109): For future reference- while squatting does increase gh and test levels, the amount is so minimal it's really considered insignificant and it's not long term. ALL resistance training increases GH levels, and there have been test that show there's no difference in that amount increased between curls and squats. Hard broscience at work with the "squats cause massive gh release." It's been shown that holding your breath and...
Cardio Confusion correra911 10 8 yearsEFJK (2316): 1) Don't go fully fasted if you choose morning cardio. Although some research shows that free fatty acids are mobilized following sleep and thus are easier for your body to utilize for energy (hence promoting fat burning/loss), you don't want to risk losing muscle either. However, it doesn't make sense to me to eat a full meal with carbs before a early morning session, simply because your body will turn to the carbohydrates (as they are easiest...
Cardio Advice BWestern 3 8 yearsEFJK (2316): If you're looking for real noticeable results I'd do HIIT twice a week and 3 days of LIT on other days to really get it going.
How to reduce fat gains when bulking Q_Armstrong 3 8 yearsQ_Armstrong (64): Okay cheers, i think i've been eating about 500 calories over my maintenance lately for bulking so i'll probably cut it down a bit to make more lean gains
Bit of a struggle here.. Dave18 8 8 yearsBaiTu (3096): If you're playing soccer, why do you want to put on weight? Would putting on weight compromise your soccer skills? Speed, agility, whatnot? Perhaps if gaining weight is so important, you should stop playing soccer? Otherwise, perhaps you should stop worrying about gaining weight. Or stop worrying, period.
Cardio with Pro mask xlGrimlx 8 8 yearsxlGrimlx (94): right on thank you ever one for the info. I'm currently training around 6000 ft. (where I live) Seems to be pushing my cardio up very quickly get some weird looks sometimes though.
*URGENT* Need help ASAP before its too late alikazime 9 8 yearsSwayz87 (9039): Looks aight brah....BUT depends you wanna lose weight first or gain??? I'd prob cut if your pretty high in the BF%...then Clean bulk from there. If thats the case and you wanna bulk...Shit do that diet...but cut out the toast...like toast only one time a day max. Just to cut back on cals a bit and shit that much toast aint really needed..I would calculate how many cals a day that diet comes out to and go from there. If it comes to like 2000 your...
I have a simple question !! moke912 4 8 yearsdwatson (26511): haha no prob bud
jump rope bosssantana 11 8 yearsWbauman (952): I jump rope as hard as I can go for a minute the rest a minute. I do this for a total of 10 min and feels like my heart is gonna explode.
cutting and building up cardio xlGrimlx 1 8 yearsxlGrimlx (94): So just got back to where i can get a real diet going again and control my sleep times to a regular schedule. Using both HIIT and LISS cardio since i need both. Still lifting hard just added the extra cardio was well. Started training with a pro mask with my HIIT training, wondering if anyone else has used them and can give me any tips or what all the advantages are with it.
Bulking advices Shredded 13 8 yearseknight (58109): The idea that your genetics will not allow you to gain muscle is hogwash. If you lift heavy and eat right you WILL gain mass. At what rate and how much is individual specific, but it WILL happen. Now, it's clear that that's not your goal and I respect that, but just say, "hey, that's not my goal," as you did and leave it at that. People who blame genetics for their lack of progress piss on every person who- like them and most...
MARATHONS fullyjacked 6 8 yearsCorkey (291): My dad and brother are both marathon runners and they train to lose weight rather than gain. It wont harm your gains doing it once off but the training might if you dont eat enough... I run 10k road races every so often and they really are something i love, and they havent harmed my gains at all because i make sure im eating properly and enough of everything while im training... -DC
cardio on a fasted stomach?? spyderboys 3 8 yearsEFJK (2316): I think it really depends on the type of cardio you're doing. Fasted cardio is not beneficial as many think (and as EK's thread discusses), however I believe that by taking in a full meal before cardio, you waste the Free Fatty Acids (FFAs) that have been mobilized through sleep that you could be burning. However, these FFAs are burned through LISS, never going past roughly 70% max VO2. Since carbs are the easiest to break down for energy, a...
best way to increase cardiovascular system? spyderboys 7 8 yearsspyderboys (136): ok ill google that stuff in a bit and get back to you thanks!
Help on cutting and maintaining muscle. edyeded 2 8 yearseknight (58109): Why are you running a 700 kcal deficit? A for training, I'd keep doing whatever got you the current results you're happy with and go as heavy as possible- that's the key to maintaining muscle. -EK
Should I be doing cardio for cut? MrMailliw 6 8 yearsbrian12 (9495): Dont worry about cardio - keep in a deficit and train with intensity, you really dont need the cardio, unless you have a time contstraint. But at the end of the day if you are in a deficit then you will lean down and get cut. Oh, and the 6-8 rep range sound spot on. I add in complexes once a week - this is something to consider if you want to speed up your cut. Here is a great...
BEGINNER NEEDS HELP WT 350 LBS 6'1 HT zage3 10 8 yearsbrian12 (9495): I second this.. Sort out the diet, understand nutrition and keep learning about nutrition, and what makes a healthy balanced calorie restricted diet.. Add in some simple cardio (just walking, sports etc) to start with, then add in some weight training, and see how your body responds. And then increase training intensity from there. Good luck!
plateaus all the way.. barney 7 8 yearsbarney (1): hmm okay, i will try them out, thanks!
Inspiratory muscle training exercises spyderboys 10 8 yearsJemzBeast (109): Haha, you're welcome. If you guys have any questions cardio wise message me! I'd be happy to help as best I can.
LISS/HIIT on a carb cycling diet WinnersNeverQuit 4 8 yearsWinnersNeverQuit (10311): yeah my high carb days are on legs days (im currently cutting as i mentioned on my max ot thread following CKD) and just wondering if i need to for the cut
Screw cardio - DO COMPLEXES on your rest day brian12 1 8 yearsbrian12 (9495): One of the best articles I've read - I highlighted the complex routine that I'm currently doing on one or two of my rest days per week. enjooooyyyy! Screw Cardio! Four Complexes for a Shredded Physique My lungs screamed, my muscles burned, and I was, quite literally, seeing black spots dance before my eyes like some lame Windows screensaver from 1998. I glanced at the clock. No. Fucking. Way. Ninety seconds had passed by...
how to increase cardio!!?? spyderboys 6 8 yearsanimal28 (166): Just keep at it. It gets annoying at first, but when you push yourself you can bang out those extra 5-10 mins. I do 6 miles every other day. Oh and i got asthma too. Shit can't stop me.
HIIT & ABS SRorhrbac0808 10 8 yearsSRorhrbac0808 (47098): Hell yeah bros!! I freekin am beaaast in jump rope... Got the schools record!! Ima start doing jumps again tomorrow night and some abs!
[short video] Gym Progress - HIIT and ABs powerofwill1 2 8 yearsthe1 (33861): pretty professional video for a noobie.. good job
HIIT and Cardio spyderboys 1 8 yearsspyderboys (136): hey guys so im currently a student right now and i use to box but i took a break for a couple of months due to a job , but anyways im going to start fighting again this summer, but i want to be shredded for summer but also have good cardio so when i go back to training and fighting i wont be dead tired, so how can i incorporate HIIT to burn fat and do distance cardio like elliptical for 45 minutes or go on a long run? any help will be nice...
HIIT hurricane92 17 8 yearshurricane92 (3699): Haha, I went hard bro. It only took about 10 minutes for me if that tells you anything lol.
Dieting with protein steven0123 6 8 yearssteven0123 (1): I've been lifting for nearly half a year now, I've gotten decent results from what i previously was. I've just gotta lose a couple of kilos of fat before I reach my goal. I think my body has gotten used to the stress but i usually have two boiled eggs within the hour of putting my weights down. Also, will this be a good idea, do 30 min cardio on stationary bike after having cereal then do weights at night?
Cutting down questions, URGENT help needed! AlexanderBurton 18 8 yearsAlexanderBurton (4): @mikew my total macros are at the bottom of the diet mate. TOTALS: Calories – 2323 Carbohydrates – 204g Protein – 224g Fat – 50g What do you mean you'd rather tune the diet? And the cardio is 45 mins hill walking on a treadmill yeah :)
Cut Down 9 kilo's and still no full sixpack Vinozio 8 8 yearskospel (199): I donno but I just gained 5kgs of weight since december and my abdominals are better than I ever had :D What I've done since december is much harder leg training and I also added deadlift once a week.
Another Bulk or Cut BossasaursRex 5 8 yearsBossasaursRex (7): Okay a clean bulk sounds like the best thing to do? I'm just wondering what about the cardio? Would the cardio be okay if I added the necessary/extra calories?
PAIN IS TEMPORARY 2.6 MILLION YOUTUBE HITS PaulyD 4 8 yearsIrishGymSheep (10554): Good videos realyl didn't like your spartan training videos though.
Morning Cardio salvati5 2 8 yearshurricane92 (3699): I like it, just I don't always have time for it. I like to do AM cardio and then go lift at night. I feel like my appetite is bigger all day by doing that. Its also a great way to lose weight if you do cardio in the morning, and then cardio after lifting too. Just don't use your pre-workout twice.
Calories Corkey 17 8 yearsCorkey (291): You play rugby in America????
n00b needs advice adzerMCD 17 8 yearsSRorhrbac0808 (47098): I just go by my piss color... If it is clear I am good.. if not ill chug a big ass glass of H20
Video workout sashabrown 1 8 yearssashabrown (30): clickable text http://www.youtube.com/watch?v=MWJVnFOzZ8Q&sns=tw
HIIT jkkj303 4 8 yearsacxonline (1): I am currently trying to retain muscle and burn fat, so at the end of my workouts, I would go to the track and sprint straights and walk curves about 2-3 times a week. Does it matter if I walk or jog the curves? I assumed I wanted to walk as if I'm taking a 30-40 second rest for the next set.
startin from scratch Pengin789 10 8 yearsSwift (1411): Supplements and correct dieting would go hand in hand. A lot of people see supplements as an easy way out, that there is a magical pill or powder to exactly what they need. A supplement is really just there to fill in the blanks in your diet, to provide what your not getting from your regular foods. So while there are pills to increase testosterone or 'kickstart' your metabolism...with an incorrect diet, the effects of these will mostly be...
Dieting vs Dieting+Cardio Highdeas 9 8 yearsYoungbrah (112): I really dont think you should be cutting at the moment mate. Dont worry about how much fat you have on you as you are just going to put fat on again when you start bulking. Also when your muscle mass is higher you can lose weight a lot easier due to more energy being needed to sustain basic life processes, with low muscle mass you will find it very hard to drop bodyfat and even then you cant drop bodyfat without also losing some muscle; a bad...
Bike vs Treadmill Justin94 10 8 yearsShadow (448): Fuck I hate running... Not since I finished playing basketball have a run for more than 30 metres lol Every morning the first thing I do is go for a 20-30 min walk with my dog. i don't do cardio for weight loss btw. Simple diet manipulation and weight training intensity will cover that. I do cardio for heart health and to get some blood pumping thru my body first thing in the morning...
cardio pw? igg 8 8 yearsAlexstak (13): that's interesting man so it will not affect fat loss?
Thumbs Down Education hurricane92 9 8 yearsknockout2281 (181): The video was probably "Forks Over Knives". It's a documentary that shows the correlation between a meat high diet and an increase in cancer precursors. I actually thought it was really interesting. The point of the video wasn't to not eat meat though. It was more focused on avoiding processed foods. They legit had subjects move to a whole foods diet and within a few months they were off all medications, dropped weight, and some even...
Please Critique My Diet mkerdeme 6 8 yearsmkerdeme (7): Thank You everyone for your comments, I was planning on lowering my carbs, but will also adjust my fat intake, I also take fish oil which adds a few grams as well. Will HIT first thing in the morning on an empty stomach burn muscle? I also sipp BCAA when i do my morning cardio
sprinting JZetwick 10 8 yearsDukenhiemer (23939): He looks bloated, I think that's what Cork meant.
300 work out rileytheshort 5 8 yearsthe1 (33861): i have done them in the past and do enjoy them i modify them for myself ex; 25 pull ups 25 push ups 50 box jumps 25 kettleball swings 25 pull ups 50 push ups 25 db clean and press 25 jumping jacks 50 hanging leg raises if i cant get 25, ill do it in 2 mini-sets and then move on to the next exercise.. time it and try to beat it.
HIIT igg 17 8 yearsigg (2626): jesus....i've said i'm not going to do HIIT right now. I will in about a month time. My other question was whether I should drop the calories when I'm doing HIIT or just keep them where I am now. (clean bulk). Also, when I say will phat not work on a cut, I mean diet wise - as in if i were to drop 500kcal, since it's pretty intense would it be better to go back to my normal split of 2on/1off/3on?
Tough Mudder or Spartan Race? Fitz28 9 8 yearshaole (2109): It can be as easy or as hard as you want it to be...it all depends on how fast you want to finish the race. 3.1 miles is nothing and the obstacles are easy (in the warrior dash) but if you go balls out your lungs will be dying and your lactic acid should be making your legs feel like led.
Weight and Cardio overkill? Nyko 11 8 yearswobbly_91 (60): Also depends on when your last meal was BEFORE you started your workout. If you had a food like half an hour before your workout, you should be fine, if you last meal was like 2 hours before you began I would highly recommend eating/taking something in between. Maybe a BCAA shake?
Layne Smashes the myth of fasted cardio eknight 13 8 yearshurricane92 (3699): Good read EK. Only reason why I feel fasted cardio is efficient, is if I just wake up in the morning, I take some caffeine and I hit the cardio on a MACHINE which forces me to give it my all, as opposed to sprints or manual cardio. I feel that by doing it on an empty stomach, I eat after, as opposed to eating before AND after, meaning I only take in half the calories therefore helping me lose weight through caloric deficit. But that's just my...
will cardio burn muscle? dinuman22 20 8 yearsSwayz87 (9039): 2fizzle muh lil betawizzle!!!
HIIT cardio - give me a routine Archdacko 9 8 yearsSwayz87 (9039): K Man FTW!!! THIS ^^^^ 100 is Balls out fuck form as fast as you can run....90% is as fast as you can run while still using good form...Ect...Come on man it aint negro science!!! ; )
Hiit or LISS? Archdacko 12 8 yearsKyle0910 (42): So if I did liss 3-4 times a week the only difference would be a bit of muscle loss and it would take a bit longer?
Any Nike+ users? NorCalJR 3 8 yearsNorCalJR (49): Its fairly accurate, it depends on your signal, occasioanlly it says I started a few yards away from where i actually did or something like that but its good. Yea I calibrated
HIIT salvati5 20 8 yearssalvati5 (25): So what I'm gathering is the most popular HIIT is just a sprint/jog type deal? I'll just have to wait until the weather warrants me running outside.
Do you do cardio when bulking? Be honest MrMailliw 21 8 yearsSidewinder (408): It already exists: http://www.fitnessatlantic.com/images/Supplements/Myostatin-1.jpg There are some breeds of animal that produce very little myostatin, like the Belgian Blue: http://futurismic.com/wp-content/uploads/2009/02/belgian-blue-cow.jpg This article says low intensity cardio will lower myostatin, which is the opposite of the Simply Shredded article saying only HIIT will preserve muscle. Another article:
Cardio salvati5 15 8 yearsNinjaB0B (138): after 90 mins sprint and 5 mins ress, you looks like Chuck Norris lol :D mikewwwww ;DDDD lol you made my day
swimming good cardio? wheels25 14 8 yearsrowie (66): i live on a hilly property thats 250 feet wide and about a 18-20 degree incline , i do 2 warm up joggs up it, stretch then do as many as i can flat out 100 % before falling over in heap like soft dog shit! sprint up, walk down sprint up walk down , so far i havn`t got to 10 reps , sounds like a quick cardio but its murder . I read that swimming is not efficient at burning fat because your core temperatures is not elevated but it sounds like...
cardio while weight training simplymuscle 2 8 yearsMyOwnEntity (1074): Supersets, circuits, or add in 2 LISS sessions at a high incline for 20-30 mins if you are bulking. I am almost positive you will lose muscle anytime you drop weight.
Best HIIT varunj17 5 8 yearsEFJK (2316): The best way to start is 15/45 second intervals. This can be done many different ways, but it's usually a good level that pushes beginners hard. 15 seconds at all out intensity, 45 seconds at a "coasting" speed or even rest period depending on what you're doing. Rinse and repeat 10-15 times. This can be done on a spin bike, stairmaster, treadmill, running outside. If you're doing heavy rope HIIT or sprints, use that 45 seconds for...
Interesting Question? Morgan 8 8 yearsseansm10 (906): isnt that 'window' thing just a load of shit to sell more products? pretty sure insulin spikes when you take a shake postworkout, evidently storing more fat, which seems counter productive to your goal i still take my shake. but still. and dont do cardio before workouts, pretty sure that diminishes test. levels which will lead to poor workout the first paragraph was what ive learned from reading loads of articles. it makes sense too, so...
Weights and Cardio mix. Browneyeddog 13 8 yearshaole (2109): LOL! ...a little jack ass moment for me.
Cardio when bulking slamdoozle 11 8 yearsslamdoozle (21): The olive oil thing was a joke but I actually just bought a bottle of it and I'm going to start drinking some daily. It may be a good option to drink some before games as it will give me high calories without making me feel too full and sluggish from eating a lot. I'll try and follow my intake more closely and bump it up a bit.
Cardioo training Morgan 2 8 yearsKReed (165): How old are you? The old way of thinking is to take 220 minus age to get a maximum HR. Then you take that number and take 65-85% for the "fat-burning zone". I think this idea is outdated. Yes, research shows that you are using more fat than carbs in that zone for fuel, but the truth is that it doesn't translate into results as well as everyone would hope. If you are only doing 20 min after a workout, don't worry about losing muscle...
can you gain muscle whilst still doin cardio series19755 7 8 yearsseries19755 (3): well the sport is soccer sessions go for 90mins each while im increasing calories what sort of things should my diet consists of keeping in mind that i do allot of cardio but tying to build muscle??
max amount of cardio per week Zeph 2 8 yearshurricane92 (3699): Everybody is different. Depending on your body, you could do 20 minutes or 2 hours. Just depends on the person honestly.
destitute
Feedback Advertise RSS Feed
Terms of Service Privacy Policy
 
© 2020 stronger 24/7 - stronger everyday
powered by ninja post