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  1. Hey Andy, I enjoy cycling but my focus is physique and strength. Ideally, I’d like to fit two or three rides into my week.

    Is it better to ride on leg days (so my legs get 3 – 4 days of recovery away from both squats and hill cycling) or to ride on upper body days (so my squats aren’t compromised by a hard bike session a few hours earlier)?

    Awesome site by the way.

    1. Thank you, Tom.

      There is both a psychological component and a psychological component to this. Test out both and do what you find easiest.

  2. Arturo Murcia Dominguez

    Hello Andy,

    i undernstand that most fast loss should come from diet. This is clear crystaline to me . However, is there any benefit from doing a bit of cardio ( for example 40 min per week) isntead of eating 300 Kcal less thsi week?

    Many thanks for all

  3. Hello,

    Would doing 30 minutes on the Recumbent Bike @ 130-140bpm 3x a week be classed as low intensity or moderate? if moderate how would I make it low?

    Thank you.

  4. So the conclusion of the article is to do different types of cardio (light,moderate,vigorous)? I will try something like that: 3-4 times lifting, 1 time light jogging, 1 time sprinting and 1 time jump roping per week.
    Does running/sprinting or jump roping with rest intervals count as HIIT?

    1. So the conclusion of the article is to do different types of cardio (light, moderate, vigorous)?
      – No, see the bolded text for the conclusion. The end of the article is an example of someone that is at the point where they need to do cardio (or choose to so they can eat more).
      Does running/sprinting or jump roping with rest intervals count as HIIT?
      Yes, that is the definition of it. High-intensity, interval training.

  5. Does any of this change when on maintaining or bulking calories? I want to start boxing in the new year and keep the same or even improve my body comp.

    Looking forward to your reply. 🙂


  6. What if you ARE a runner, as in you race. Obviously there’s going to be a give and take between the two goals (getting faster and getting bigger/stronger), but there should be a way to balance the two, no?

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