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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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maira qadri
maira qadri
September 7, 2019 13:56

Thanks for posting this! I’ve been going crazy trying to figure out whether to do hiit or liss while in a deficit and trying to maintain muscle mass! Really helped

Josh
Josh
June 9, 2019 22:32

Hey Andy!! what do you think about including some sets of power exercises to an active recovery day in bulking? (3-5 sets of 50m sprints and 2-3 sets of cleans and some pliometrics or box jumps) I play soccer and love the gym. Any advice would be awesome dude 🙂 (btw i train in a 5 day split PPL+UL)

Ralph Dunniehigh
Ralph Dunniehigh
August 23, 2018 20:01

Andy, you hit it right on the head when you said “stubborn fat and lower back and glutes fat removal!!!” What are your recommendations? 8 weeks out, full frontal (lol) leanness, and I haven’t done any cardio yet.
HELP ME GET TO THE FINAL LEVEL Thank you!!!!

Nate Britt
Nate Britt
April 24, 2018 20:55

I really enjoy running. I want to see strength gains but want to keep running for the enjoyment of it. I generally run 20-30 miles a week. Is there ANY way to be able to keep running and see strength gains?

Silvia
Silvia
April 18, 2017 14:17

Hi Andy!
I came across your page and read your free nutrition guide twice! it’s awesome and big thanks for the hard work. After reading this article I feel so much relief. As a woman there is so much information out there on how cardio is the solution for fat loss and I hate it sooo much. Strength training was intimidating at first (too much too learn at first, gym area flooded with guys..), it seemed too hard to start with. However, thanks to You Tube and all the amazing articles with great advice given for free like your page, I fell in love with weight lifting and going to the gym is so enjoyable now. I don’t do cardio because it’s boring, I hate it and my brain takes it as a punishment so I stick to what I love: lifting weights and challenging my body. Adherence to any plan is key and I don’t pretend to be stage ready any time in my life. Besides, I can say I am losing weight with no cardio at a healthy rate per week so I don’t feel i’m missing out for not doing it. Instead of taking cardio as a must-do for fat loss, I take it as a supplement for whenever my body feels like doing it or when i’m enjoying outdoor activities, that all. Wish more women would turn to strength training for results in fat loss because I really hate to see them for hours on the treadmill ~

Nicole Murray
Nicole Murray
April 9, 2017 00:52

this sucks. i LOVE HIIT, plyometrics and such (hate running though); I love sweating and pushing my body to the limit for 10-20 mins. “Sweat and or pain” feels so, so good for me. giving it up in place of boring weight lifting makes me sad.

HIIT like workouts have been my primary modus operandi for years.
i’m reaching a plateau, though. i’m at 21% body fat (female, 160cm) which is low but i feel like i need to cut. i’ve got muscle for sure but it’s hard to see. i’ve read your articles on macros and calories, and on Big 3….. please don’t tell me I need to give up my beloved HIIT to achieve what i want 🙁 do you think it would be ok 1-2 times a week to go for it?

Joshua
Joshua
March 31, 2017 05:07

Hey Andy,

I have a question regarding skin elasticity and cardio. I used to weigh 300 lbs, in 2008/2009 I got down to 190 lbs through diet and exercise only. I then started dating my now wife and over the years slowly gained about half of that weight back. After finding your site and learning about IF and the Leangains approach to diet lifestyle I’ve successfully gotten down to 200 lbs (and I’m still dropping). I’m doing the stronglifts 5×5 routine only with no cardio at the moment. I’m increasing in strength every week but I’ve noticed that my skin hasn’t bounced back as well as it did the first time thus far. I feel fatter at 200 lbs than I was when I initially lost the weight. My question is would the fact I was doing a heavy cardio routine the first time around be a factor in my skin not bouncing back as fast? I understand I’m older as well, and the first time I lost the weight was over a year In the making versus less than 4 months this time around. Just wanted to get your thoughts on the issue and see if you’ve had any experience with your heavier clients loose skin woes? Thanks for your reply!

Joshua
Joshua
April 2, 2017 01:18
Reply to  Andy Morgan

Got it, thanks for the response, Andy.

Is there a rule of thumb as far as how long one should wait after losing weight before exploring other options such as surgery? I want to give my skin the proper time to bounce back.

Thank you.

Quinn
Quinn
March 6, 2017 17:37

Andy:

I have 3 Questions about the following life-changing [for me at least] sentence from Menno Henselmans report (The Cardio Comedown):

“studies have found that it’s not more effective to burn extra calories with aerobic exercise than simply consuming less of them: the weight and fat loss is the same15,16”

Q1. But to maintain lean mass (and even gain some), the Calorie restricted individual HAS to perform heavy resistance training, correct?

Q2. What happens if someone creates a deficit through Calorie restriction, but they do zero exercise?
(my guess is that they would simply lose both fat AND lean mass, which is not optimal)

Q3. What happens if someone creates a deficit by both expending energy and controlling Calorie intake, but they do not lift weights and their only form of exercise is low-to-moderate steady state cardio (i.e. elliptical, treadmill, stepmill, etc.)? Would they just get the same results as in Q2?

This article has completely changed my life paradigm.

Thank you Andy.

-Quinn

Bill Calhoun
Bill Calhoun
August 5, 2016 17:47

I’m goo-goo-eyed at the wealth of information on your site. You obviously care greatly for reader’s success. It appears everything one needs is right here, on your site. But, you know what? I’m going to buy your book anyway. Why? Because a guy who spends this much effort helping us with so much free advice and information DESERVES the token. So Andy, you’ve go my support. Thank you, thank you, thank you.

My questions:

1. I’m a wholefood plant based eater, can I still see masterful gains (or losses when it comes to fat-loss)?
2. Do you coach for strength gains as well? And would you consider coaching a non-meat-eater…pleeeeease?
3. So, we don’t have to complicate things like the protocols within T-Nation: “5 New Strategies For Fat Loss” or “3 Tricks for Faster Fat Loss”?
4. Before I buy your book (looks awesome), how does it differ from the information you have already blessed us with within your site? I’m still buying as mentioned but, wanted to see if its for fit pros, trainees, body-weight transformation contestants or whatever?

Thanks Andy

Sam
Sam
May 29, 2016 04:26

In regards to cardio, I am in the Royal Marines so maintaining fitness is important. Every weekday morning consists of some cardio; normally 4-6 mile run, metcon style circuit, HIIT or sometimes football. In the evenings I will do my strength training which is mainly olympic lifts and powerlifting and then I’ll rest wednesday evening and Sunday.

I’m relatively new to tracking macros, I’ve been through a bulking phase which is pretty enjoyable as due to my energy expenditure I can eat a lot! I’m looking to do my first ever cutting phase soon so the question I have is; with this amount of cardio will I still be able to achieve progressive fat loss without losing considerable muscle mass? Since finishing training I have bulked up from 74kg to 87kg (~14-16%bf) at 184cm over a period of 3 years so I know I can slowly make some progress despite the training interference.

I appreciate this is aimed at the solely physique focused trainee not performance/physique focused but I would love to hear your opinion.

Sam
Sam
June 1, 2016 23:20
Reply to  Andy Morgan

Thanks for the reply Andy.

That article makes a lot of sense, I wish I had known this years ago as I have definitely been guilty in the past of just trying to smash myself by adding more and more work to bring results. I guess it’s about training smarter and not always harder. I’ve just purchased the muscle & strength pyramid books that you co-authored so I look forward to learning a lot more. Thanks again!

Dylan
Dylan
March 7, 2016 14:47

Hey Andy,

Not really sure where to ask this, but figure why not here as it is related to me in an anecdotal way.

I like to perform some LISS cardio while I read, I feel like it gives me some mental clarity when reading. (Boring personal dribble over)

I was curious if you had a reading list, I’ve seen a few posts on here that made mention of books (e.g. the book that lead you to move to Japan). I was curious what kind of library you have in your arsenal. Not necessarily just fitness and health related books, but fictional as well.

Thanks in advance, love the website!

georgefilippakos
georgefilippakos
December 20, 2015 09:15

Thanks for your advise. I just pre-ordered your new books and cant wait to read them.

George
George
December 18, 2015 04:45

I’ve been reading about your recommendation not to perform cardio. I’m a computer programmer and therefore desk bound most of the day. I also work from home which means I don’t have a daily commute (not much walking around throughout the day either) . I get very lethargic if I don’t do some form of cardio on rest days.

I workout Mon-Wed-Fri and find that I have go swimming on Tues and Thurs to keep the weight down while bulking. Weekends I’m generally doing something such as walking around or swimming in the sea.

I have always done very slow bulks and mini cuts but have never been shredded as I am more endomorph body type. I always try to maintain about 15-20% fat BF while cut/bulk but I have been really inspired by your site and I am keen to get shredded for the first time in my 40 years of existence!! Something I never thought possible.

Using your calculator I generated figures to perform a cut and I am currently fasting till 1pm and doing 30 minutes swimming on Thursday and Friday in fasted state from 12pm till 1pm. I’m doing heavy compound lifts 3 times per week , my strength is maintaining and the fat is melting off.

Should I increase my calories to account for the cardio considering I don’t move around much for the rest of the day? I am worried as I lose more fat it will start eating into my gains.

Is it possible to add a feature to the calculator to allow us to add some cardio work for us office bound endomorph type guys?

Where should the extra calorie come from for cardio, fat or carbs?

Excellent site BTW and information resource! It’s so refreshing to finally find some information that cuts through all the crap and actually makes sense to all people of all oft types. Thanks for your excellent work!

Nick
Nick
December 4, 2015 21:54

What is your stance on walking at say a 2-3mph pace or hiking with a weighted ruck? Are those considered cardio or more as an ADL?

Christian
Christian
November 14, 2015 03:50

First and foremost awesome website. I have been coming to it for a few years for great information. I started at lifting when I joined the Air Force about 4 years ago. I have gained from 121lbs to 165lbs at 5’8 over the years of training. My 1-rep maxes consist of 285lb bench, 455lb deadlift, 330 squat following an upper/lower split. I just started my first cut following your guide. However, my concern is that each year my 1.5mi run times have gotten slower and slower. My question is how would you go about adding cardio once or twice a week just to be able to maintain a 12min 1.5 mile run time? I appreciate your time and assistance.

Luis Rojas
Luis Rojas
November 11, 2015 11:52

Hi Andy,
A few weeks ago I left a few comment.
Just wanted to let you know I ran my CFT today and got a perfect score.
The sprint I mentioned was actually 800 meters and not 880, (800 m = roughly 880 yards) and I was able to run it in 2 minutes and 41 seconds. I beat my time from last year which was 2:45.

I have gotten weaker and lost just a bit of weight but I’m not sweating it. Ultimately I’d like to get pretty ripped and lean, so losing weight is what I’m going for anyways.

Now I have until about June of next year to get ready to run 3 miles for score and hopefully run it as close to 18 minutes as I can.

I am excited to focus on lifting again.
And I am looking forward to all the new stuff you will be putting up on your site.

Thanks for your hard work, keep up the greatness.

R/S
Luis

Luis Rojas
Luis Rojas
October 22, 2015 06:51

Hello Andy,

What do you recommend for military members?
There are 2 annual fitness tests (PFT January-June/CFT July-December) that I participate in every year.
To score a perfect 300 on a PFT, one needs to run 3 miles in 18 minutes or less in regular athletic clothing.
To score a perfect 300 on a CFT, one needs to run 880 meters in under 2 minutes and 45 seconds while wearing boots in the utility uniform.

I’m 5 feet 6 inches tall at about 150 lbs,
If I were to go run 3 miles right now for time I could probably come in less than 19 minutes, maybe 18:45. Not too sure about that 880 sprint though.
So far my PRs are:
Squat 205 for 8 reps
Bench 185 for 6 reps
Deadlift 310 for 4 reps

I’m due soon for that CFT, I got my 300 last year and the year before that. I’m not too sure if I’ll get it this year though. I’ve been really focused on hitting the gym consistently.

My goal is to get down to 140 lbs and focus on improving my strength from there. In the past few weeks though, I haven’t been losing much weight and I haven’t been getting stronger. I think it’s from running I’ve mixed in trying to get ready for that CFT.

Should I just forget about lifting until after I have the CFT done with? I really enjoy going to the gym but I feel like I am fighting myself, and I’m not getting faster, stronger or lighter.

R/S
-Luis

Luis Rojas
Luis Rojas
October 23, 2015 14:15
Reply to  Andy Morgan

Thanks Andy,

I like running but not as much as lifting, I definitely wouldn’t want to eliminate it completely. When I run, it’s more just to run and that’s it. It’s normally a slow pace. I don’t like having to train for these fitness tests but I’ll have to if I wanna stay competitive.

I was shown Martin’s RPT style before being introduced to your site (which is awesome) and have tried both the “big 3 routine” and your RPT (which I prefer out of the 3 training routines).

I feel like I didn’t give the “big 3” a good chance and should’ve stuck with it longer before going back to your RPT.

Anyway my workout plan is kind of in limbo right now, since I’ll be doing plenty of cardio what workout plan would you recommend I try to stick to? I’d say even with running, I can recover decently before going to lift.

Luis Rojas
Luis Rojas
October 24, 2015 06:29
Reply to  Andy Morgan

Gotcha, thanks Andy.

Jag H
Jag H
October 15, 2015 17:52

Hi Andy,

I recently started working out and tracking my diet around 4 months ago to achieve a 37lb loss, I am 5’10” and have dropped from 282 lbs to 245 lbs and my body fat has gone from 38% to 32%. I have been eating as clean as possible except for the odd weekend when parties and family events occur.

Recently I have come across your site and many of the things you mention make sense to me but the cardio issue has sadly been beaten into my head. I am happily tracking my calories (1850/day) & macros (~195g protein, ~70g fat, ~140g carbs), pleasantly what i have been doing seems to fall inline with your suggestions. I can see where i could make some small improvements.

My current situation is I lost my weight by doing the p90x3 program for the first 3 months, and for the past month I have started to get into weight training. I am currently back onto the p90 program while also doing weight training 3 times a week. So 6 sessions of p90 (30mins each) with 3 additional session of weights (45 mins, with no more than 45 seconds between sets) based on what days it seems to work best with the p90 program. Based on what i have read and am feeling I am sure I am overtraining as i have started to feel lethargic after session and meals, I think your article on micronutrients might be the missing link there.

With my current training routine it has been easy for me to keep my caloric intake the same each day, but I am unsure how to calculate if I choose to go onto the 3×3 program. I much prefer doing weights and have wanted to try deadlifting and squats as i really enjoy that type of training.

A) Am I correct to set my activity multiplier based on 2-3 days activity, which would be 1.375? Essentially giving me ~2050 cal/day based on losing 1.5lb week
B) Should I see the same results as to what i am doing now but with much higher gains in strength?
C) How long would each training session typically be for the Big 3 Routine

Thanks
Jag

Byron
Byron
October 1, 2015 22:20

What are thoughts with IF for someone who has had bariatric surgery….I’am already in a caloric loss even without trying…do you think I can still build muscle mass with such a low caloric intake…..

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Cardio for Fat Loss – Why and How |
June 8, 2015 02:55

[…] If conditioning is not too important for you and you only want to get ripped, cardio is not necessary. You can reach 6-7% body fat through diet alone. […]

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