![]() ![]() And you can multiply those 30-60 seconds by the number of sets you complete in each workout. So you've eventually completed 30-60 seconds of cardio while you would have normally been just sitting there counting minutes or jawing with your buddies. This allows your chest to fully recover while you are performing some mode of cardio that typically involves the legs. Then instead of sitting on your butt for a full 2-3 minutes doing nothing, you perform 30-60 seconds of cardio. So for example, on chest day you would do one set of the bench press. Before I answer that question, let me first explain: What is cardioacceleration? Combine Cardio with Weightlifting to Accelerate Fat LossĬardioacceleration refers to doing intervals of cardio (usually 30-60 seconds) in between sets of resistance exercise. Many of you are confused about whether or not I now prefer cardioacceleration and have abandoned HIIT. But you may notice that I talk and write a lot about a form of cardio I call Cardioacceleration. ![]() I think this program leans you out to the point where your muscles are just more defined, so you might think you built more muscle, but in fact, you just removed the fat that was hiding them, which at this point is fine for me.Most of you who know that my stance on cardio: High-intensity interval training (HIIT) is far superior to steady-state cardio such as walking, jogging, or using an elliptical machine for 30 minutes straight (or even longer). I was just seriously skeptical about the whole building muscle/losing fat simultaneously. I've lifted about 5 days a week consistently since about June/July and just here and there for about a year prior to that, so 6 days a week isn't too awful to me considering I'm usually pretty tempted to lift on Saturdays anyway. After that cruise, I'm going to go back to bulking until Summer. It is hard for me to fathom "building muscle" while burning more calories and eating fewer calories than what I'm used to, but honestly if this program helps me maintain my current muscle and shed a decent amount of fat before my cruise, I will be satisfied. I'm only a couple of days in, but this is pretty intense! Yeah, there is no rest, but I still take a couple of seconds to grab some water whenever I feel necessary. Those two are already costly enough as it is (at least for me). I only "take" C4 and Costco whey protein. I also didn't buy into his supplement stack. If I'm REALLY dragging, I start add 1/2 serving of Cyto Carb to my postworkout shake and start sipping it during the workout. I also don't have a preworkout meal, just a preworkout energy drink (C4). If I were you, I'd try for that number from the get-go and modify as needed. It also helps me to stick closer to that number because it helps make up for my date night cheat meal. I found better results when I aim for calories around 1450-1600. He decreases the carbs as you go through the program ultimately getting to 0.5 g (or 1450 cal). I think that's too high (at least for me). He suggests 1.5 g pro, 1.5 g carb, and 0.5 g fat per lb which ends up being 2030 calories for a 145 lb woman. ![]() Anyways, I definitely recommend his program with a couple of stipulations: always push yourself on cardio between sets and don't necessarily following his caloric guidelines. In your case, it sounds like you would just want to maintain mass while losing fat, which is obviously possible too. Based on my measurements (and measurements while doing lifting programs in the past), it is possible to lose fat and gain muscle simultaneously. ![]()
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