Cardio w/o strength loss

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Cardio w/o strength loss

Postby Karlos on Mon Jul 20, 2009 12:01 pm

I've got a feeling running 3 times a week will lead to strength loss in my pins, has anyone got any ideas for fat loss cardio which won't affect strength/power? :?:

I'm thinking 3 different types of cardio would be a good idea.
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Re: Cardio w/o strength loss

Postby Bison on Mon Jul 20, 2009 12:11 pm

I'm about to start a 4-week fast loss cycle. I'll be using psycho circuits on rest days to melt the chubb... I've found them to be very effective. Not only that they boost fitness like nothing else I know and if anything help with strength.

What's the catch?

They're absolutely brutal and you WILL need a bin nearby :lol:

Bison wrote:What you do is pick 10 exercises and then you'll perfrom them in this format...

10 Jack Knife -> 2 laps of the gym
10 Jack Knife -> 10 Squats -> 2 laps of the gym
10 Jack Knife -> 10 Squats -> 10 SLDL's -> 2 laps of gym
10 Jack Knife -> 10 Squats -> 10 SLDL's -> 10 Lunges -> 2 laps of gym
and so on finishing with 10 sets of 10 reps of all exercises.

Jack Knife - 10x10
Side Squats - 9x10
SLDL into Calf Raise - 8x10
Lunges - 7x10
Press Ups - 6x10
Burpees - 5x10
Reverse Pull Up - 4x10
45 degree decline situp - 3x10
ATG Squat Jumps - 2x10 (from ATG squat positon jump into the air as high as possible and bring the knees upto chest, land in squatting position)
Twisting Crunch - 1x10

It's 10-15 minutes of pure hell, if you're feeling particularly brave choose exercises like Burpee's as exercise number 1, then ATG Jump squats No.2, etc.... OUCH! :shock: :twisted:

Very effective at boosting fitness and burning fat. Once you get fit enough you can add exercises. Some of the cage fighters at my old gym used to do 20x20 :shock:
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Re: Cardio w/o strength loss

Postby Karlos on Mon Jul 20, 2009 12:40 pm

Thats a good idea. I think i'll do something similar for one day, aerobic interval swimming, and fartlek running for the other day. 8-)

Pretty good mixture i think.

I might have to switcharoo a few exercise choices of yours though :)
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Re: Cardio w/o strength loss

Postby Bison on Mon Jul 20, 2009 12:43 pm

That's the beauty of it, you can pick any exercises you want to target any muscle group.

I used to keep it lighter on the legs if it was day before legs day, heavier on the legs day before an upper workout... Targetting the core seems to work well and have some good carry over as the abs seem to recover quickly.

If you do it post your choices up would be interesting to see!
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Re: Cardio w/o strength loss

Postby Coop_de_Ville on Mon Jul 20, 2009 1:38 pm

Studies have shown that sprint bouts both increase strength gains more so than just plyos but it also leads to a higher rate of fat loss.
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Re: Cardio w/o strength loss

Postby Karlos on Mon Jul 20, 2009 2:49 pm

Cardio

50 mins brisk walk (25mins to and from the gym)

DB thrusters

5kg x 15
rest 10sec
5kg x 15
rest 10sec
5kg x 15
rest 10sec
5kg x 15

You could call it half a tabata sesh lol.

A1.DB Thrusters

5kg x 20
5kg x 20

A2. Cable row

55kg x 20
55kg x 20

A3. Pushups

20
20

small circuit to finish.

Nothing like your psycho circuit, but i just wanted to get something done today, without needing to organise anything.

Interesting coop, so you reckon i should do a sprint session on top of my 3 weights sessions?
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Re: Cardio w/o strength loss

Postby Coop_de_Ville on Mon Jul 20, 2009 2:53 pm

Yes defo. Theres a fair few articles about that say any person doing weights even bodybuilders would benefit from doing sprints on top of their weight training. I will have a look for them for ya.
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Re: Cardio w/o strength loss

Postby Alex on Mon Jul 20, 2009 6:02 pm

I'd do a bit of cycling too as it's easy to add in intervals and less stressful on your joints.
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Re: Cardio w/o strength loss

Postby Dtlv74 on Mon Jul 20, 2009 8:48 pm

Cycling and swimming are both good low-ish impact cardio... although if not having swum for a while that can sure make you ache a fair bit!

From what i've been reading on fat burning, you burn it best when you have frequent periods of exercise that cause your heart rate to raise... this is better than just having a steady high heart rate, so some form of interval training mixing periods of lower and higher intensity seems the best idea. Most people on here know that already though :D

The kind of circuits Bison suggests look really good... some plyometric circuits might work really well (they sure knacker me out!).
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Re: Cardio w/o strength loss

Postby Rilla on Tue Jul 21, 2009 10:27 am

Hill sprints, skipping, tabata (various exercises).

Sprints would be perfect but they require technique and warmup to a much higher degree than hill sprints (because of the lower speed)...
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Re: Cardio w/o strength loss

Postby ollie on Wed Jul 22, 2009 9:30 pm

Yeah hill sprints are the mutt's nuts for fat loss and CV capacity.

You're just a bit stuck if you don't have a hill :(
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Re: Cardio w/o strength loss

Postby Dtlv74 on Wed Jul 22, 2009 9:46 pm

This is a good article on modes of cardio for fat burning - gives several different options and a rationale as to why they work; Calorie burning... seven programs
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