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Athletics, Hockey, Soccer, basketball, organize games/events, aerobics, nutritional supplements. Also the home for sports and sports entertainment threads.

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Old 01-02-2009, 02:22 PM   #1
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Opinions on dropping fat w/ limited cardio

Im curious to hear what you guys think about this, as I'm designing a new program

It would seem that resistance training burns the most fat - when you're at rest, you're burning more after a good heavy workout sesh, so over time with a good resistance routine one should be burning away fat.
In the past, I have done a lot of stuff which is supposed to aid in burning fat. Lots of cardio, varying from short (10 minutes after workout) to long (track and field training + gym). My most recent was interval training (sprint/jog transitions) after a workout.

What I discovered was that my V02 max and endurance for running skyrocketed within about 4 or 5 weeks of consistent interval training, and after 7 weeks I was in excellent shape for sprinting and running. But I found that in terms of fat loss, I was staying relatively the same.

Just for reference, I'm not looking to lose a ton here - I'm 5'9" 175 when built, but I dropped about 10lbs off that and replaced it with 5-10lbs of fat over a 3mnth break. I want to drop to 10% bodyfat if possible

So is the cardio really important here? Or should I be focusing on the weight routine and diet as the most important?

suggestions everyone/anyone?

edit: taking a look at as suggested by Illuminate right now, but still want to hear from you guys

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Old 01-02-2009, 03:00 PM   #2
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Well if you want to get to 10%, you have to work that much harder IMO so I would also add in cardio. If you've been on a 3 month break, wait for a while before you start though because you'd just end up tired everyday. Change your diet first because it's the most important and start resistance training again
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Old 01-02-2009, 04:57 PM   #3
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I dropped about 20lb in a 3-4 month time span in the past month. I only did cardio for about 2 weeks before I tried losing weight by lifting weights hard and keeping my diet in check. No cardio worked for me, but everybody's different. Good luck!
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Old 01-02-2009, 05:03 PM   #4
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Circuit training
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carb cycling
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Old 01-04-2009, 09:47 AM   #6
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Old 01-04-2009, 10:20 AM   #7
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diet is one but sure you have that already planned.

go heavy on the weights do at least 20-30mins of cardio 3-4 times after weight lifting at a moderate rate, maybe 60-75% heartrate, just to keep a good pace.
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Old 01-04-2009, 12:48 PM   #8
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don't eliminate cardio altogether. cardio training is the single most important type of training. it will do more for your overall health than any other type of training.
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Old 01-04-2009, 12:51 PM   #9
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Old 01-04-2009, 02:37 PM   #10
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Diet has to be a majority factor of the weight loss...

Since i came back from holidays (nov 1), i have been at the gym 3-4 times a week. Every session included 40 minutes of cardio on two peices of equipment.

Sure i feel great, and playing hockey feels a lot better....but weight-wise, probably only lost 5 pounds since i came back (but also to put into consideration that we just finished buffet season during the holidays too).
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Old 01-04-2009, 03:36 PM   #11
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