Cardio/Diet Recommendations

[fedexboxes]

Looking to lower bf so what is recommended for cardio? Should i do insanity or just run around the block? Do I need a heart rate monitor? I'm also not familiar with dieting so if you can give general/specific tips or direct me to a link would be appreciative.

[dna9488]

Diet and exercise are the way to go.

Start off with light cardio. Simple 45min walk around the block and/or a light jog.

As far as your diet is concerned you need to eat 1-1.5g of protein per body pound. For example, if you weigh 200lbs, you should be eating between 200-215g of protein per day. Majority of your protein need to come from foods, not shakes

Start cutting out simple sugars chips, soda, candy, etc...

All carbs should be complex carbohydrates brown rice, sweet potato, yams, etc...

Incorporate lots of vege's in your diet, they're very good for you, provide anti-oxidants, and you cannot get fat off them.

Start eating small amounts of healthy fats in your diet peanuts, almonds, olive oil, natural peanut butter.

You goal will be to eat every 3 hours and that will naturally raise your metabolism. Eat clean and do cardio, you will shed off the fat over time.

ok, so now you have all this, an example of a few meals may look like this for a 200lb male at 20% body fat


Meal 1: 5 egg whites, 2 piece of whole grain/multigrain bread

Meal 2: 3oz brown rice, 5oz chicken, 4oz vege's.

Meal 3: 3oz brown rice, 6oz fish, vege's

Meal 4: 6oz chicken, 1oz unsalted peanuts.


Hope this helps.

[the art of war]

getting a good heart rate monitor and staying in the right range for actual fat burning and not cardio vascular conditioning makes a big difference imo, I know a few guys including myself that would easily slip out of fat burning to cardio if we didn't use them. I've found spreading cardio throughout the day, empty stomach AM - then a PM session with lifting in the middle has always worked best to keep my body burning fat. Good luck bro.

[ROCKETW19]

Looking to lower bf so what is recommended for cardio? Should i do insanity or just run around the block? Do I need a heart rate monitor? I'm also not familiar with dieting so if you can give general/specific tips or direct me to a link would be appreciative.

my buddy sells thoes CDs p90x and insanity. I just checked out insanty last night. looks pretty good IMO. you will burn cals doing it thats for sure. depending on your condition right now you could gain some lean muscle

[Scrumhalf]

What is your current BF%, weight and fitness status, i..e lifter but high BF%, sedentary and high BF%, athletic and relatively low BF% but want to get super low, etc. The answer would be different depending on what you say.