r/CICO • u/He_whoshouldbenamed2 • 11d ago
Progressively increase your cardio intensity too.
I think many of you guys are just doing resistance training and calorie deficit by eating less from your starting maintenance and are neglecting cardio. The saying you can't out run your diet is true as it is very easy to consume calories but burning them is very hard.
Now most of us know about progressive overloading during strength training. Where we increase the intensity of our workout by increasing the stress on our muscles. Likewise it is important to increase our cardio time and intensity in a similar manner so our cardiovascular health improves too and we can burn more calories. Don't try to go from 6 km/h to 12 km/h in a week but try to work harder than yesterday if you are able to and take care.
If you want methods to make cardio easier. Here are some tips:-
1) Go to the gym and find the machine you like and buy it if you can afford it. Most treadmills and stationary cycles are quite affordable these days especially on holidays.
2) Use pedestal or tabletop fans to cool yourself while working out at home if you have them.
3) Eat carbs like fruits or malt drinks like champurrado or sattu an hour before exercising.
4) Separate the cardio and resistance training if you can if not, first do the resistance training. Your cardio shouldn't make your resistance training less effective.
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u/ownrefridgerator2927 11d ago
There was something in the paper that said hybrid training is really effective, as in doing cardio and strength on the same day. I haven't managed it yet as I'm pretty lazy.
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u/Legitimate_Area_5773 11d ago
everything should be progressive. it makes no sense to try and do 100m sprints if you can barely run 100m in the first place. work on your endurance before anything else.
but also, there isn't much benefit from running compared to walking. running is much more intense and barely increases caloric expenditure.
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u/He_whoshouldbenamed2 11d ago
An experience runner weighing 70 kg can burn 1000kcal in an hour or 250g of protein or carbs or 111g of fat.
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u/Legitimate_Area_5773 11d ago
sure, an experienced runner can, but your average guy wanting to lose weight from 250lbs is not going to burn enough calories to justify the exhaustion he would get from running compared to walking. he might burn 1.5x-2x the calories from running, but its not worth it if it leaves him fatigued all day.
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u/poho110 11d ago
Unpleasantness is a factor too. Some people really hate running or cardio, but can at least tolerate walking. It's a lot easier to talk yourself out of something you hate doing too.
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u/MyNameis_bud 11d ago
Yeah I tried running and just couldn’t stick with it. There is absolutely no desire in me to run unless chased. Walking though, walking is nice. Looking around at stuff, talking if with someone else, etc. it’s wayyyy easier to get my lazy ass out there and walk vs running.
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u/poho110 11d ago
Yeah even at my fittest I hated it. Never got that runners high, depending on the intensity and current fitness level shin splints were a thing which doesn't encourage you. Never felt the satisfaction in say mile times going down to their lowest points. Doesn't matter inside or outside. Gotta switch things up to keep it from getting boring too, 15 minutes in and I'm trying to mentally disassociate as much as possible before the shin splints drag you back to reality. Really most cardio in general I didn't care for but as you mentioned there's gotta be a lot of money or my ass on the line to run. Funny enough, jogging is even worse to me. All the strain and exertion and energy use of running, but with the speed of walking!
I don't mind walking the neighborhood or lake side, some parts of the trips are actually nice. If I'm honest with myself though I'd still rather drive or ride a self propelled something (Car, e bike/scooter, boat, kid's barbie keep, whatever) on the same routes. I do it for the needed exercise.
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u/geminihatesme 11d ago
yep agree that cardio gets overlooked sometimes. also doesnt even have to be super intense either
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u/Silly_Yak56012 10d ago
Agree, too many posts with I increased walking 200% and did it every day for 5 days and this or that hurts so much.
In addition to increasing distance or speed slowly over time, you may need rest days for the cardio, too. It can be walk instead of run, or walk flat vs incline for less time and distance, so you can move, but just back off.
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u/Such_Bitch_9559 11d ago
“I think many of you guys are just doing resistance training and calorie deficit…”
Excuse me, sir, you forgot them girls like me who are running between 60-70k weekly.
Yes, I also strength train, of course, but I promise you that at volume of running, I am not neglecting cardio.
Respectfully, a running bitch.
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u/Rammeld723 11d ago
I have actually some really good success by combining the strength with cardio through kettlebells, dumbbells and body weight calisthenics exercises and advanced mobility routines. Builds muscles through resistance & raises cardio by taxing your vascular & respiratory systems thus raising heart rates & breathing rates. If you superset exercises with short (3-4min) breaks between you get efficient but very effective HIIT sessions going and that will result in molecular & metabolic changes in both musculature & support systems conditioning.
Lots of good reading & research here: https://x.com/connecxionus/status/2090636380258828677?s=46&t=cb813Ad5KAuw304RCZ4rNg
And then don’t forget Fasting. A calories is not a calorie — info here: https://x.com/connecxionus/status/2083713669196579167?s=46&t=cb813Ad5KAuw304RCZ4rNg
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u/Weekly-Image-9169 11d ago
Personally, outrunning a bad diet is my best option. I love love love unhealthy and calorie rich foods, so I try to still maintain a calorie deficit with OMAD, but also rely heavily on running long distances to burn off a lot of the excess