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  • Posted On: 04-03-18, 6:57 am (EDT) #1

    Fat Loss Program and Cardio?

    April 3, 2018, 6:57 am

    For some context:  I have very little muscle mass and have been workong on losing fat (big beer belly).  I have been doing cardio (with a a few instances of lifting, pushups, or squats) and eating very clean with a caloric deficit for a over a month and have lost a significant amount of weight for the short time. I didn;t have a scale at first, but I look a lot different. I see my strength building also, so I wanted to do more dumbbell and full-body type strength exercises while I still work on burning fat. 

    I have two questions:

    1) Is the 20 minute/day Fat Loss program enough to do by itself?  Should I be supplementing with other weight training?

    2) I enjoy doing cardio (cycling, because I tend to get shin splints).  Can I also do cardio, and how much / what days should I do?

     

    I just started the Fat Loss program yesterday - I did 20 minutes of a stationary bike and then Upper Body 1.  Again, I like cycling and it helps maintin my caloric deficit,  but don't know how it fits into this routine, with Lower Body days, rest, etc.

     

    Any advice would be appreciated!

     

     

  • Posted On: 04-03-18, 7:05 pm (EDT) #2

    Fat Loss Program and Cardio?

    April 3, 2018, 7:05 pm
    Posted by: JMHF

    For some context:  I have very little muscle mass and have been workong on losing fat (big beer belly).  I have been doing cardio (with a a few instances of lifting, pushups, or squats) and eating very clean with a caloric deficit for a over a month and have lost a significant amount of weight for the short time. I didn;t have a scale at first, but I look a lot different. I see my strength building also, so I wanted to do more dumbbell and full-body type strength exercises while I still work on burning fat. 

    I have two questions:

    1) Is the 20 minute/day Fat Loss program enough to do by itself?  Should I be supplementing with other weight training?

    2) I enjoy doing cardio (cycling, because I tend to get shin splints).  Can I also do cardio, and how much / what days should I do?

     

    I just started the Fat Loss program yesterday - I did 20 minutes of a stationary bike and then Upper Body 1.  Again, I like cycling and it helps maintin my caloric deficit,  but don't know how it fits into this routine, with Lower Body days, rest, etc.

     

    Any advice would be appreciated!

     

     

    Congrats on the weight loss @jmhf!

     

    1) The home workouts will be good if you are still looking to lose fat, definitely. If you have only been doing bodyweight movements so far, then you will also notice increases in strength and potentially a bit more muscle mass with the added resistance of the dumbbells.

     

    But only to an extent - if you want to REALLY focus more on heavy lifting, then doing some other weight training with maybe the compound movements from the PPL program will benefit you. You could just run the entire PPL program, if you have access to a gym? It will still help you lose fat with the circuits and if you are in a deficit.

     

    2) You can definitely do cardio as well. If you're aim is fat loss, then 3-4 days of cardio would be more than enough if you are doing the home program with the HIIT circuits. I would just recommend you do your cycling AFTER your weight training routine. How often would you typically do some cycling?

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