I did a lot of cardio in my first 6 months of training. I had a lot of weight to lose therefore I included quite a few hours of cardio in my weekly training routine and it worked great. I started my weight loss journey at about 245 lbs and went down to 196 lbs just by doing 3 types of different cardio exercises after my weight training.
If you don’t know it yet, cardio is one of the best exercises if you are trying to lose weight. It helps you burn more calories that you would burn by doing weight training because you heart rate is elevated for a longer period of time. Weight training helps as well, but cardio is more efficient.
I did both because my goal was not just losing weight loss but building some muscle as well. Depending on what your goal is you should focus your training more around one or the other. Anyways, here is the cardio that I included in my training and helped my lost almost 50 pounds. Please note that apart from the cardio training I also made sure I am in a caloric deficit.
This was the fist type of cardio I did when I first started going to the gym. The reason I started with cycling was because it was not putting that much pressure on my joints and back like running – considering that I was overweight.
It also was something that I felt comfortable doing as a beginner because you could set the intensity relatively low.
So, I did the cycling stuff for about 3 months, 4 to 5 times per week. Each session was about 30 to 40 minutes long and I did it after my weight training. I increased the intensity as my body got used to the effort so that I had an average heart rate of about 140 bpm throughout the training session.
Here are the settings I used for cycling:
- Time: 30-40 minutes
- Level: 15/20
- RPM: 90-100
After getting bored of the cycling I started running on the treadmill. I did this for another 2 or 3 months, 4 times a week. This felt a lot more intense that the cycling sessions when I first started doing it. I remember I even got dizzy & sick after the first session :).
I did not have any problems with my joints of my spine, but if you do have a problem with running you can to any of the other two, or you can replace it with the elliptic machine which is also not that intense.
Here are the settings I used on the treadmill:
- Time: 30-40 minutes
- Speed: 10
- Incline: 0
This is my current favorite cardio that I am doing right now. So I do 4 sessions of 15 minutes each right now. As you can see my volume on the cardio is lower now because I am focusing more one building muscles and I allocate more time to my weight training.
Here are the settings I use:
- Time: 15 minutes
- Speed: 5
- Incline: 12/15
This is what I did for my cardio guys and gals. Before we close this topic I just want to give you some more tips.
The number one and most important thing is to be consistent with your training. You have to stay on the grind and then see the results. If you are a complete beginner start out with easier stuff like the cycling or walking or any other exercise you like best. You don’t have to do the exact same routine I did, experiment and see what works best for you.
Then, remember that your job doesn’t end when you walk out of the gym. You need to have your diet in check and make sure you put yourself in a caloric deficit. Hope this helps.
Over and out,