Managing Cardio For Fat Loss during the Challenge

General
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Hi everyone

I have answered the questions in the Q&A, so I wanted to share a quick piece of advice around managing cardio based on the themes I am seeing across the whole community.

It can be tempting to jump straight into doing a large amount of cardio with the goal of seeing results as fast as possible. However, this can often end up working against you.

Whenever I run clients through a 12 week shoot prep, we always start cardio at the lower end. Just enough for the body to become responsive. This becomes your baseline. For example, 25 minutes on the stairmaster, five days per week.

If the body responds well, we keep cardio at this level for as long as possible. Once progress slows or plateaus, we then increase gradually, usually by five to ten minutes per week.

The reason for this approach is simple. We need room to progress.

If we start at 60 minutes of cardio, the body will quickly adapt. When that happens, we are forced to increase again. And then again. Where does that leave us? Two hours? Three hours of cardio per day?

If your body will respond at 25 or 30 minutes, use that for all it is worth. Let the process work for you, then progress only when it is needed to keep the body adapting.

If you have any questions about your training or anything I have mentioned here, drop them in the Q&A and I will come back to you..

And to anyone in my category - I have some GEMSSSSS FOR YOU DURING THIS CHALLENGE SO REACH OUTTTT! LETS GO!

LETS SMASH THE WEEK EVERYONE!

To strength in every step…
Ash

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I’m in your category and curious about what you’ve got planned! Guessing it’s going to push us to our limits!

Should I message on here on Instagram?

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Thank you for explaining, fantastic response to fully understand :heart_hands:

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Message on either - feel free to drop me a DM!

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this is super helpful - thank you. How would you suggest ‘resetting’ if you have established a high baseline (eg did endurance sports in the past)?

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If you stopped that activity I would measure your baseline with a week on the stairmaster at 25mins - did your body respond? - if not we up the time by ten mins a pop until we do. Usually when someone has done endurance sport to a high level it can still trigger a response doing LISS cardio as the body is not used to working in that zone specifically! If your endurance is high and you have still been training how you did for those sports - i recommend supplementing the training you do with LISS and then creating a slight deficit on the food side of things - Its a blessing and a curse! but very likely your body will be SUPER RESPONSIVE - drop me a line and we can talk specifics as my answer is based on general scenarios

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This is that amazing advice that many novice like me ignore. This post needs to be pinned by the mods :flexed_biceps:t4: