Quote:
Originally Posted by yumyumcat
You can do your cardio without losing mass as long as you don't go over your target heart rate.
The universal equation is this:
220
-age = Maximum Heart Rate. Now, take 60% - 70% of that number and therein lies your Target Heart Rate. You want to maintain this rate throughout your cardio sessions.
Let's say you're 25 years old. Your Maximum Hear Rate will be 195 (too high and burning muscle) what you want to do is keep it at rate will be in between 117 and 136.
Here's an easy way to keep track of it. Get on your machine and there's always a digital clock. Check your pulse on your cardioid artery. Use two finger and place them on your neck and find it. I'm sure you know where that is  Now, just wait till the machine hits 00 or and count until 15 add 100 and say you count 128 beats. You're good to go. You're in between 117 and 136.
If you're serious about getting that dough off, go to the gym before you eat and do 45 minutes of stairs. Then go eat your breakfast 
I do at least 1000 reps a day. There's tons of variations you can do just on the floor, nevermind with wings and off the ball, blah, blah, blah. If you want great abs, do them everyday. |
Yeah but why worry about all that, why over complicate things with the heart rate, beats per min, color of socks you have to wear, etc?????
And why worry about sacrificing any gains at all?
If you dont want to overcomplicate things, want a shorter duration workout with more intensity and you dont want to sacrifice muscle loss, then look into HIIT like Jay mentioned.
You will get the fat burning you need without sacrificing muscle and you dont have to do all that long drawn out cardio in the process. The best part is that you can adapt HIIT to many different cardio sources, such as the bike, running, hills, track, jump rope, etc.
[EDIT] - I see Meta and Jay beat me to the punch again, never mind my post
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