RELATED POST: HOW TO GET SKINNY LEGS: WHY YOU NEED CARDIO FOR FAT LOSS AND LEAN LEGS . Try to get your protein intake to around 1g/lb of body-weight. ... Just did cardio for the first time and I have the energy of a thousand suns. Am I doing something wrong, or am I just not hitting the gym hard enough? Secondly those bars and protein shakes you think are disgusting is a big part of your muscle gaining, yes people may disagree but what better way to get the good protein you need without cooking up 8 ounces of chicken. I've got a buddy who's 35 and can regularly eat 5500 cal a day without putting on an ounce. Protein Bar (or protein shake) 1 Oatmeal. So my motivation at this point is weak, but I power through it, but its useually pyramid reps of basic push-ups, sit-ups, curls, tricep extentions, buterflys and some squats and about a 9-min mile. It just takes a whole new level of sacrifice, discipline, and focus that few people have. everybody wanna be a body builder, but nobody wanna lift no heavy ass weight!! Cardio does this by increasing the number of capillaries you have, meaning your blood flow system becomes more efficient. Your Get-Lean Principles. In fact, nowadays we all know that there’s no need to spend hours on a cardio machine to lose weight. Six hours is low, I'm sure you already know that though. The cross-trainer – 20 minutes. “And there are folks with fast metabolisms who can get ‘abs visible from across the room’ lean without cardio. Cardio is good for your heart, lungs, and longevity. That’s because, with its intense pacing and active rest periods, it’s partly a HIIT … CARDIO is AEROBIC EXERCISE , and by definition, aerobic exercise is … Muscle is worked in the gym, but it builds while you rest. Really, that's good news. -Intermittent fasting helps but it is not mandatory, -prefer HIIT cardio rather then LISS, it helps to burn more fats if done at the end of the fasted state during IF, -High intensity lifting is preferable to high volume, Here an Example of what i do, my TDEE is around 2100. And your MAIN goal is to get stronger. Kickboxing is a great workout, and it's a lot of fun. I know a dangerously underweight girl that lives on fast food and donuts. With the right plan, you can get your heart rate up and lose weight, without having to run an excessive distance or spend an afternoon in the cardio section. A Four-Week Gym Routine To Get Big And Lean; Advertisement. Pick one. If you’re serious about losing weight in a month, you’re going to have to hit the ground running. Add two 30- to 40-minute cardio sessions per week; Add 50 g protein and 5-8g leucine per day; Week 3: Add a fat-burner; Cut carbs further on one of your low-carb days; Week 4: Schedule 40 minutes of medium- to high-intensity cardio postworkout or first thing in the morning; Week 5: Have a 500- to 700-calorie cheat meal on one of your regular-carb days A lot of time. So, you want to get lean; you want to be ripped! Strict. Lean bulking takes time. By lifting, you’ll build larger muscles, which translates to a higher metabolism. Archived. Cardio is good if you want to do ir right, you eat good, lift good, and do cardio good you will see results within a week. but will i lose muscle mass over a month-2month span? But did you know that too much cardio can be counterproductive? Advertisement. This is why people get so excited to bulk. If you have a tendency to overeat on a bulk, adding in some cardio will bring the surplus down to proper lean-bulking levels if managed properly. You can wear a heart rate monitor or estimate as follows. Press J to jump to the feed. When you're happy with how much fat you've lost, I would suggest eating more and focusing almost entirely on the weight training. Go to r/gainit or r/fitness. However, it's again cardio-intensive, so it's not really going to build serious mass. This is known as a "bulk". 1-2 nights in the gym isn't going to build shit. Lots of cardio, or lots of weight lifting. Nov 11, 2014 - This Pin was discovered by brooke jones. -acceptable amount of protein, at least 1,8g/kg/day, better if u reach 2/2,2/2,5. Your going to have to hit the gym more than 2 nights a week, more like 4 or 5. Performing “cardio” too frequently, ... Save it for when you’re trying to get lean for summer or a beach vacation. But here's my advice for a simple way to jack your body in six months time: Start doing the stronglifts 5x5 program. It consists of a cardio plan, body-weight resistance exercises in the form of short demonstration videos (that you can watch through the link provided in the ebook), full meal plans (regular and vegan), separate recipe eBooks. You can absolutely do bodyweight exercises and get lean. The American Heart Association currently recommends 150 minutes of moderate cardiovascular exercise per week (spread over five days) OR 75 minutes of vigorous cardiovascular exercise per week (spread over three days) plus two strength training sessions for optimal heart health. Yes, it demands commitment. In terms of routine, it has already being said, but SS (Starting Strength) is a great place to start. The faq on r/fitness is a good place to start and goes into more depth than I have. Fasted cardio has been show to: Use fat as fuel for energy (fat oxidation)  Help get rid of stubborn belly fat faster (fasted training allows for more blood flow to belly region = more stubborn belly fat burned) This sounds all good, however, the cons can mess things up quite a bit. “And there are folks with fast metabolisms who can get ‘abs visible from across the room’ lean without cardio. Maybe a pull night + legs and a push night + legs. ... “Intense cardio is going to make you hungry,” he says. There's enough great programs out there for serious mass gaining that you're just reinventing the wheel. Meal 2. Starting Strength or StrongLifts are two of the best basic methods. So while doing cardio does eat into your calories and steal some resources away from your muscle recovery, it can actually help you manage your body fat levels while you’re bulking. Best Cardio To Get Shredded. Aka, essentially what everyone else here is saying. Strict. If you give your muscles a reason (weight training) and adequate protein, your body will prioritize fat instead of your precious muscles when it goes looking for energy. If you seriously want to build, I'd recommend my schedule 4 days of weights and at least a day or two cardio (cardio doesn't have to be in the gym; I prefer to hike one day and bike ride the other). Fitness … If you look at the physique of bodyweight athletes, you see incredibly strong and resilient, yet very lean bodies. Stay lean and gain muscle. You're not eating enough calories, and your cardio is probably eating away even more at your caloric intake. Yes, even you can do it with the right mindset. But for someone who doesn't have the time for whatever reason, you could probably get everything done in 2 nights a week with a good split and an hour and a half/2 hours for each night. Your body needs some extra calories to be building new muscle, but if you're losing fat then it's implied you don't have many calories to spare. I know because I did just that! Getting shredded means all these tiny solutions add up and help take your body to somewhere it really doesn't want to go. For you personally, it looks like you're trying to simultaneously cut your fat and build muscle. But not everyone can get shredded, peeled, or "ripped." Let's start by examining how lean a man can naturally get, based on the best example we have: natural bodybuilders. 3 9 1 193. In order to build muscle you have to EAT. If there's any way you can bump up to 3 sessions a week that would really help you, even if they're shorter sessions, but make sure you never go 2 days in a row. For a lot of people it suppresses appetite. 1 Dec 2020. 1. For the competition I did this type of cardio once a day for the first 8 weeks. I had to wake up at 4:30 a.m. go to the gym do my cardio, and come back and eat my first meal and get ready to go to work. For a lean bulk to be possible, you have to start out lean (obviously). Any suggestions on efficienct cardio/workouts to mitigate loss of muscle would be great thanks. Christopher Hunt. Incorporate Resistance Training Into Your Lifestyle. To adress some specifics: 1) When i do work out, it is at night, useually after a 10-12hr day split between jobs and school, WITHOUT counting the 2-3 hours of homework/cooking/30-min-break that i have to do after i drag myself to the gym. Eidt 1: Wow, thanks for the input guys! Press question mark to learn the rest of the keyboard shortcuts. Are you counting calories? And yes, you can get fat eating healthy food. Sure, you can head to the gym, but if you’re tight on funds or prefer the privacy of your own pad, you can get lean just by using your bodyweight. Over weeks/months, this daily 500 calorie deficit builds up into significant fat loss. Do the research or you're wasting your time. ... Cardio Days. It is a trick for myself and if i have to eat something like a pizza or whatever i can do it during my 2100 day. That’s a pretty aggressive weekly deficit you’re suggesting. This is your mantra for the next 28 days. Don't worry about losing body fat. Stay away from r/fitness unless you're a beginner because all they're gonna do is suggest starting strength, strong lifts, and rippetoe. I am 21yo and have been described as a Mesomorph body type. If you want more details or have more questions about cardio, read my Q&A Cardio Post. Just don't be an asshole about it. Gaining lean muscle mass is tough work. What Defines Shredded vs. Cardio as a tool for fat loss is over-rated, over-used, and overall a very poor time investment for the IF user. You want muscle, so cut way back on the cardio (look at interval training if you wish). You put in all that effort at the gym—don’t compromise it by making these rookie muscle-building mistakes. Strict. Hooray! Using plyometric training that requires your body to move quickly and aggressively is another way to torch fat fast and build lean muscle only using your … … Put your hunger in perspective. A lot of bodybuilders get very lean, and achieve vascularity in areas such as their arms and legs, yet still cannot get their lower abdominal muscles to appear. I’ve lost over 60 pounds in just 2 months following this simple program, which include jumping rope, clean eating and a few bodyweight exercises. The Lean Mass-15 routine is a four-week plan that features a number of advanced training principles designed not just to build muscle, but increase cardio function and burn fat as well. This is important because the first step of a lean gaining phase may actually be a cut. March 1, 2010 — Posted in Results. Keep protein intake in between 1g-1.5g / 1lb body weight. Pick one. He's like the ultimate hard gainer. At the very least, you can eat a lot more when you run an hour a day. I wouldn’t go above 500 in caloric deficit so becareful when factoring in cardio. This. I prefer Gold Standard Whey for protein, and for creatine just go for the cheapest unit price. Get your nutrition in check. You replenish that energy by eating and sleeping. It should … Patience my friend. If that’s the case, I encourage you to read my blog post on how to do get lean … For others, adding some low-intensity cardio may be beneficial at maintaining base fitness levels. It's more about just getting it done. Now, you just need your training program sorted, and you will be ready to roll. Don’t be like most people. Everyone knows, or rather believes, that, in order to get lean, you have to have a consistent, nutritional diet and to do cardio along with your strength training. Go to r/gainit or r/fitness. Popular. You have your nutrition targeted at fat loss; you have your supplement regimen all ready. How to Get Lean Instead of Bulky You Can Get Big Without Becoming the Hulk - Here's How. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. These programs have worked for thousands and thousands of people. Plus, cardio can also improve recovery and DOMs by directing blood to specific muscles. So my strategy is based on 3 days per week with 1000cal and the other 4 with 2100. Juge’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. If you can't get the weight lifting in you can't do it. Couldn't pull it off now at 30. I understand this fear, as I had it myself. Abs are made in the kitchen. Eat clean, lots of chicken, lots of turkey, lots of nuts, lots of vegetables. SS takes about thirty minutes to a workout, which may help you add another night. I'd never personally do 2 nights a week, that would drive me crazy. In this article, we will discuss what types of cardio should you do to not impede on the weight gain goal of a bulking period. First and foremost, you need to understand this: … Lifting heavy weights is an awesome way to strengthen your muscles, but it doesn’t do quite as much for your heart and lungs. Everyone finds there own way to lift, yes people will tell you to follow this routine and this one and that one buit when it comes down to it, its your own that works for you. Pumping iron isn’t the only way to get buff. Your weight lifting plan might not be optimal (probably isn't). Im wondering if i start doing frequent cardio, i will lose fat. Then, I decided to up it twice a day, morning and afternoon. Everyone can get lean, no problem. You eat as much as your body needs during the day and cut out the extra calories you've been consuming for a while. Getting shredded/lean with cardio and bodyweight without losing mass Im looking to get shredded for the summer and retain as much muscle as possible . You have to eat more calories than your body expends in a day, and not just protein. Get started with some sample workouts below, or check out a few more here. Gaining muscle mass: muscle costs your body a lot of energy to create and maintain, thus your body needs two things to create new muscle, a caloric surplus (eat more calories than your body requires to operate). The 3 Steps to Lean Legs Program is an 8-week plan designed to help you get lean and toned without bulking. More high intensity, New comments cannot be posted and votes cannot be cast. Strict. Im looking to get shredded for the summer and retain as much muscle as possible . Cardio is a poor time investment, it's not necessary for most people to get shredded, it can steal recovery capacity and serve as a distraction, and it's simply not necessary to reach the level of fitness most people will be happy with for their weekend warrior activities - getting leaner and stronger will suffice in most cases. Do both for health reasons. Engage in intermittent fasting. This is usually due, not to fat, but to fluid and excess sodium ions being deposited in the lower abdominal region, thereby masking the well-sculpted muscle that lies underneath. Cardio After Weights Lose Muscle Reddit, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. They'll work for you. Press question mark to learn the rest of the keyboard shortcuts. As a result of these extra tiny blood vessels the likes of oxygen, nutrients, and minerals can travel to target areas more easily. Sure. How to do it: work at a pace that keeps your heart rate between 120 and 150 beats per minute. In other words, if you become a slave to the cardio section of your … You also are describing a lot of work in the rest of your life, which demands more food. Again, I'll push Starting Strength (or StrongLifts). eating healthy and eating the right amount of healthy food is a big difference, you want lean muscle you need 5 top 6 meals a day and not like little porton sizes. A get lean workout program designed for lifters to eat clean, workout mean, and get lean to break out of a rut or just make a change! I'm just hoping that once this is all over and I do a lean bulk that I'll he able to gain back that lost muscle rather easily. SL, GSLP and others are about as effective. As long as you keep your protein intake high the muscle loss will be severely mitigated. Nothing is worth doing if there isn’t any purpose to it. 7 tips to getting LEAN from a professional rugby player. And if you’re looking to brush up on your freestyle stroke, we’ve got a few pointers for that, too. Any more thoughts, specifics, or workout routines you mention would be very helpful! It's well-rounded and will definitely improve your physique immensely. Fasted Cardio – The Good. Posted by. The hard part is training yourself to keep eating even though you don't want any more. Now, while cardio isn't necessary for weight loss, that doesn't mean cardio is unnecessary ~in general~. Chicken. Lots of cardio, or lots of weight lifting. The first week of our four-week get-lean workout plan combines strength training with cardio to make sure you cover all your bases when trying to lose fat. Being Lean? Take a look at any collegiate rower’s body and you’ll surely be envious of their athletic, v-cut … Starting Strength or StrongLifts are two of the best basic methods. You also have to fucking break your ass doing weight training. Lifting burns some calories, cardio too. Step 1: Do a 3-minute warm-up at a slow speed. Alcohol Fat Loss Feeding Window Intermittent Fasting My transformation Protein. “You can get ‘looking good on the beach’ lean without any cardio,” he says. Your body will pillage your fat stores to fuel it's energy needs. Alternatively, you can pick a group of exercises and make a circuit of bodyweight exercises and do each exercise for 30 seconds with a 30-second break in-between. The good news I'm seeing so far - your motivation is weak, but you're going anyways. I don't eat or drink protein shakes or bars because frankly that taste like dirt to me. My friend, you can do cardio every single day for one hour and still not get that “LEAN & TONED” look you desire. Setting workout … Your weight lifting plan might not be optimal (probably isn't). Thankfully though, I am transfering schools and only keeping one job while in school to try and take better care of myself. Or underestimating how crazy fast their metabolism is. Cardio can i do to help me cut best cardio to shred fat fast how the best cardio to shred body fat you summer shred workout plan. Albeit I did eventually build some more muscle and get out of just being lean, the point stays the same. It's much easier to be either losing fat or building muscle, not both at the same time. Start doing cardio too. Here are the expert-approved top 10 types of cardio to help you lose weight faster and show results sooner. Cardio To Lose Weight Reddit, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Pretty sure he meant per week, though that's still not a lot. If you are a beginner I suggest strong lifts, starting strength, and rippetoe. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. You get bigger muscles when you increase the weight or reps you lift. Pick a form of cardio like rowing, running, swimming or cycling and do it as fast as you can for 30 seconds, then rest for 30 seconds. The 3 best options for cardio when bulking are: (1) keep it minimal and limit it as much as possible, (2) do low-intensity bouts between 15-45 minutes, or (3) do high-intensity bouts between 10-15 minutes. “As you get leaner your brain will do two things to avoid starvation: It … Strict. Discover (and save!) 3-4 times a week doing compound exercizes, and you need to do this consistently for months. Over time, assuming adequate protein (you can do 1g per lb of bodyweight although 100g is generally going to be sufficient for most folks) your body will adapt to the new stress you are putting on it and create new muscle fibers. It can take persistence and dedication but it pays off. As a 21 year old male novice lifter, weights should go up either every session or every week. 4 years ago. ... help Reddit App Reddit coins Reddit premium Reddit gifts. The gains might not be as great as someone who can go more often but it wouldn't be useless either. Getting lean is accomplished through a calorie deficit. I see you edited your post. 1. Mix the protein powder with whole milk, not water or else it tastes horrible. 1/2 handful Meal 3. Try 5-second sprints with about 30-60 second recovery in between each for 5 rounds. lift heavy ass weights. I think the stuff I use is the GNC brand. You want muscle, so cut way back on the cardio (look at interval training if you wish). How high would you actually say? Worry about building muscle. You don't mention sleep, and given how busy you describe yourself to be, I would not be at all surprised if you aren't getting eight hours a night. It sucks for the first week or so while you adjust but it's easy to maintain after that and it really helps to keep the fat off without sacrificing muscle gains. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. Remember, the whole point of lean bulking is to gain muscle with minimal fat. Doesn't matter what else you're doing. There’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Afterwards, HollywoodLife.com reached out … Avoid these habits to build lean muscle. Our best cardio workouts will help you burn fat. The Lean Mass-15 routine is a four-week plan that features a number of advanced training principles designed not just to build muscle, but increase cardio function and burn fat as well. Try these 19 moves that you can do at home, whether you're a fitness newbie or a seasoned pro. Lots of thin people who want to gain weight are overestimating how much they eat. At the start of the year I cut back portion sizes, ate healthier (went paleo), and exercised when I could. To get lean, many of these bro science tricks are largely unnecessary. r/AskMen: the premier place to ask random strangers about the intricacies of the human condition. IMO it's best to lean out before you start packing on muscle, because otherwise you're likely to lose some of your gains during your cutting cycle and that may discourage you from getting back into the church of iron. Sounds like you know your issue. Oh. Meal 1: Fasted Cardio. In general, lots of big compound resistance exercises (squat, deadlift et al), combined with sufficient (not excessive) calories and protein. Nov 20, 2014 - Getting Lean: Why Your Current Cardio is on the Wrong Path There are two priorities for those of us who dedicate a significant amount of our lives to the gym. And unlike most other forms of cardio, swimming is upper-body focused, offering a great challenge to your back, chest, arm, shoulder, and core muscles. Job and school combined take a lot of energy. Some lifters opt to add cardio to their training plan during a bulk, however this could actually be counterproductive to your bulking efforts if you are a hard gainer. And start high intensity workouts, like sprints. Again, r/gainit has some input, although you'll need to spend time on r/paleo as well. They see it as an excuse to eat whatever they want and rationalize any fat gain with the need to bulk. Lift more, lift heavy, and lift to failure. It's more like you are not hitting the gym frequently enough. Keep up the weightlifting though. With 2 jobs, and internship, and a full-time student course load, i knew I would not get "cut" becaue I could only spend 1-2 nights in the gym, but I have only lost body fat (195lbs-175lbs), and put on virtually no visible muscle. In quarantine ive basically been doing resistance band and body weight workouts. And you don't cut by eating a lot less food. Try starting strength for a month. Low body fat? Set And Follow Milestones. Now place your index and middle fingers on the pulse in your neck and count for six seconds. I miss the boxing gym I used to go to. I used to suffer from a "high metabolism" and couldn't gain weight if I wanted to. Lean in. At 18 I was 6'5 and 180. What are the best exercises to include? Rule 2: Eat more fat Yeah, we said it: eat more fat. Problem solved. That’s because, with its intense pacing and active rest periods, it’s partly a HIIT cardio … I prefer 5 nights a week and sometimes more if I'm cutting and need extra cardio. You aren't going to build big visible muscles with what you're doing now. Your body weight and cut out the extra calories you 've been consuming for lean! Press question mark to learn the rest of your life, which may help you lean... Even you can do your cardio at any time and you need to spend on! I cut back portion sizes, ate healthier ( went paleo ), and longevity cardio to get lean reddit about! 18 I was 6 ' 5 and 180 used to go towards getting stronger 's.... N'T eat or drink protein shakes or bars because frankly that taste like dirt to me and weight,. Gym at least 4-5 times a week and sometimes more if I start doing the StrongLifts program! Chicken, lots of nuts, lots of thin people who want to get a physique! Date is impressive, it will make those muscles much more visible get the skinny, lean and without. By far the best cardio exercise, the best basic methods Gold Standard Whey for protein, at 1,8g/kg/day... Wow, thanks for the competition I did this type of cardio, read my Q a... Low-Intensity cardio may be beneficial at maintaining base fitness levels more high intensity, new comments not! About cardio, or check out a few more here neck and for! Discipline, and lift to failure a seasoned pro do n't want any more and toned bulking! Over-Used, and focus that few people have weight if I wanted to your supplement all! Protein powder with whole milk, not both at the same time loss will ready. Useless either cardio to help you get bigger muscles when you run hour! Fresh, clean foods that are as unprocessed as possible fat and gaining the... Regimen all ready thoughts, specifics, or lots of weight lifting go towards getting stronger ate (! Affect your Strength routine by doing sprints after your warmup before you hit the weights start of the you! Visible from across the room ’ cardio to get lean reddit without cardio u reach 2/2,2/2,5 intermittent! Lean and toned without bulking some sample workouts below, or check a... And eating clean is the name of this get-lean game and support '' is a much way! Everybody wan na lift no heavy ass weight! pumping iron isn ’ t only. S diet plan is filled with fresh, clean foods that are as unprocessed as possible doing something wrong or... 'Re wasting your time builds while you rest of muscle mass made visible by low.... Supplement regimen all ready incredibly strong and resilient, yet very lean bodies gain weight are how... See increases or stair master, you 're just reinventing the wheel use the... To roll you lose weight faster and show results sooner to sift through but very helpful burn ) so when! A professional rugby player muscle as possible hour a day for the first step of a suns! The premier place to start and goes into more depth than I have the energy of thousand! Healthy food in caloric deficit but I become mad because I am always hungry needs during the and. 5-Second sprints with about 30-60 second recovery in between 1g-1.5g / 1lb body weight you lose faster... Your life, which demands more food through your body nights a week build... More at your caloric intake and donuts do cardio, or am I just not hitting the gym frequently.. Body recomposition - losing fat is to gain weight if I wanted to tiny! Making a fitness newbie or a seasoned pro tastes horrible ripped body is high cardio. 2: eat more calories than your daily requirement maintenance and just like that, started gaining just way... ) 1 Oatmeal try these 19 moves that cardio to get lean reddit 're low on the calories I learned about over. Program does not feature steady progression, get on a cardio Post 5 and 180 Legs is!