Am I walking enough?

[MG_87]

Especially if using AAS, and/or a larger person.

Very true
Only regret is when I was alot younger I listened to the bullshit about cardio killing gains, which we now know is bullshit. Live and learn I guess

 

[Bro Bundy]

False. 100% proven.

So I’ve been doing cardio my whole life for nothing ? I agree it’s not just cardio but with diet training and drugs is where the magic happens .. I just took off about 30 pounds doing about 2 hours of cardio and 130 of lifting heavy

 

[Bro Bundy]

It could be, but for most, it's not. The most total fat is burned at a Zone 2 heart rate. Unless someone was very untrained/sedentary, walking is Zone 1. Still effective for burning fat, but not the best.

Most would need to bump it up a notch with incline walking, or light jogging or cycling, for example.

The best real world way to determine if you're in Zone 2 or not is the talk test. While performing the activity, you should still be able to have a conversation, but it will be slightly labored. The person that you're talking to will know that you're exercising. For most, they can have a normal conversation while walking, and if they were talking on the phone, the other person would have no idea that they were walking.

If you work harder than this, yes, you're still burining fat, but a little less as your glycolitic energy system, aka burning glucose for fuel, ramps up while fat burning lessens a bit, to keep up with the increased energy demands.
The harder you push the more glucose gets burned and the less fat, up until you're REALLY pushing hard, and then it's pretty much just glucose being used for fuel, and minimal if any fat is used. But, upon cessation of this hard exercise, fat oxidation is ramped up to refill ATP stores in the muscles, and allow glycogen replenishment to occur. The "afterburn effect" is a common name for this. These are your Zones 3-5

Now if you do an all-out sprint, like 5-10 seconds, the energy demand is so great and so fast that even glucose can't keep up. Stored ATP in the muscles is what's used for this. And since we have a very limited capacity got storing ATP, it's why TRUE all out sprints are only very short. Nobody on the planet can go all out for even 30 seconds. This is Zone 6. (I use the Zones 1-6 system)

And yes, you are burning fat immediately when you start light cardio. It doesn't turn on after a set time period. In fact, you burn a large amount of fat during sleep, when you're not even moving.

Glucose, however, is being burned by our bodies 24/7, 365 days of the year. It never stops, just how much is happening does.

I tore my hamstring doing hitt

 

[CJ]

So I’ve been doing cardio my whole life for nothing ? I agree it’s not just cardio but with diet training and drugs is where the magic happens .. I just took off about 30 pounds doing about 2 hours of cardio and 130 of lifting heavy

No, but you've absolutely burning fat from minutes 0-29:59, not just from 30:00 on.

 

[CJ]

I tore my hamstring doing hitt

Sorry to hear that, injuries happen sometimes. The highest number of injuries per hour is actually jogging.

 

[Bro Bundy]

No, but you've absolutely burning fat from minutes 0-29:59, not just from 30:00 on.

I always heard different from the older guys that it takes time to rev up the engine if u know what I mean . Bro I actually wish u are correct I would love it to burn from second 1 . I never start counting laps or time until I feel tired

 

[Bro Bundy]

Sorry to hear that, injuries happen sometimes. The highest number of injuries per hour is actually jogging.

I was never much of a runner I’ve been on bikes since I’m 6

 

[CJ]

I always heard different from the older guys that it takes time to rev up the engine if u know what I mean . Bro I actually wish I are correct I would love it to burn from second 1 . I never start counting laps or time until I feel tired

Well, if that were true, then nobody on the entire planet would burn a single gram of fat unless they did 30 minutes of cardio. There are people who lose fat who do ZERO cardio.

Starving people don't do cardio. How would that phenomenon be explained if the 30 minute hypothesis were true?

 

[Bro Bundy]

Well, if that were true, then nobody in the entire planet would burn a single gram of fat unless they did 30 minutes of cardio. There are people who lose fat who do ZERO cardio.

Starving people don't do cardio.

I tried that method last cycle I did everything except my usual cardio first thing in the am and the result weren’t even close body look wise

 

[Bro Bundy]

I’m probably on my best cut right now but for me I have to do cardio then heavy lifting later on . My diet is on point like never before too… I found my fire again

 

[CJ]

I’m probably on my best cut right now but for me I have to do cardio then heavy lifting later on

Cardio is great, no argument from me. I do quite a bit, actually. Just that I do it more for health purposes at this time.

 

[Bro Bundy]

Cardio is great, no argument from me. I do quite a bit, actually. Just that it's more for health purposes.

It’s great for health but I’ll stick to just my experience. It absolutely carves me up and tightens everything . Biking works the abs as well I believe greatly in it not just for heart health but it sculps me

 

[Kraken]

Guess I'm gonna have to look up walking VS bike. You don't agree with Thomas Delauer that walking is the king of fat burning? Lol Not bagging on the guy either. Just curious.

He is all about walking. I ride my bike with a Garmin chest strap and adjust my riding to keep my heart rate at about 125 or so BPM. If you want to walk a weighted vest would probably get you into zone 2.

 

[john_and01]

I don't like to walk that much, but yes due to my weight gain, I would go for some exercise and spend some minutes on the treadmill and cycling to get back in the shape.

 

[HeiseTX]

I walk quite a bit but results have not imoroved. I think upping intensity is what I need. Idk, hitting the diff muscle fibers is maybe what I need,

 

[ghosteh]

I do much better with goals than just freewheeling things. A good challenge for yourself is to commit to 100 miles in a month. Keep track of your steps and do whatever you want (run/walk or a combination of) but with the goal of moving towards jogging more miles a day. If you're hardcore, switch to only count your jogs. For me, it was committing about an hour a day to jog.

It really worked well for me. I kept it up for over a year & lost a LOT of weight & looked good (but a bit too skinny).

 

[Trenbolonely]

I think the walking you are doing pretty minimal (due to speed/incline, not time), at that speed and incline I don’t believe it would take away from gains at all. Speed and incline could be higher and you could spend less time burning the same calories if you have a busy schedule.

Cardio is a great tool during a cut. Imo walking a minimum steps should always be in a plan, and some level of cardio too, for heart health, cholesterol, insulin sensitivity, blood work improving & general health. Deeper into cut add more cardio, in off season/bulk less cardio.

Not having carbs pre/intra/post is probably doing more to mess up gains than cardio.

 

[jaythebodysculpter]

I’m cutting and I do 30 minutes of fasted cardio in the AM. I change it up at times but try and keep my HR from 130-150. Incline walking is my favorite but I had a partial toe amputation in December so I’m just on the elliptical for the time being. I do weights later in the day and will do another 20-30 minutes after my workout some days if my schedule allows and depending what my workout was like + where I’m at with carb cycling on my diet. I don’t want to be in too much of a deficit early in my cut so I have more places to tweak later in my cut if I plateau. I will take an EAA supplement as an intra to try and prevent any catabolic effects for long workouts where I go to cardio right after.


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