Body fat expectations /goals

[Johnny D]

Perhaps experiment with interval sprints next. I think I mentioned this - can't recall and don't want to scour the thread - but I've eliminated all "sustained cardio" from my routine and, other than maintaining a high HR during resistance training, my cardio is strictly interval sprints. I use an Echo Bike and go all-out (100% effort) for short bursts and then rest till I can do it again. So maybe something like 10 seconds sprint with 80 seconds rest for 10+ minutes.

 

[Pegasus]

So Attia et al recommend cardio for health /long life . So inital adice is to start at zone 2 then add some high intensity once you are somewhat conditioned . The mix thing by the way corelates to what most elite endurance athletes do .

So anyway going to start doing some sprint type stuff etc having done some lead in

 

[Pegasus]

Just on general fat stuff I gained 1.9 kg of muscle and lost 1.7 kg of fat between my last 2 dexa .

 

[Johnny D]

nice!

 

[Johnny D]

So Attia et al recommend cardio for health /long life . So inital adice is to start at zone 2 then add some high intensity once you are somewhat conditioned . The mix thing by the way corelates to what most elite endurance athletes do .

So anyway going to start doing some sprint type stuff etc having done some lead in

FWIW, for anyone interested... To be efficient with my time and also allow for 48 hours of complete recovery, I combine cardio and resistance training. I don't believe that it's necessary to do non-resistance cardio unless you're training for it specifically (like if you're training to be a runner or something). For just general fitness, you can do both together. All of my resistance training is at a high HR with very little rest - so there's my "cardio". Then I supplement at the end with some interval sprints. Recover for 48 hours (mobility day in between) and repeat.

 

[Pegasus]

Lot of people do circuit training as their cardio .

 

[Johnny D]

ok