When I was doing 5x5 I did HIIT after lifting and low intensity cardio on rest days (usually the elliptical or swimming). And not just temporarily- The New Rules of Lifting for Life allows you to enjoy productive and pain-free workouts for many years to come. The biggest drawback while cutting tends to be the loss of, or inability to gain, strength and lean muscle mass. For instance, if you plan to go running for 30 minutes on three separate days in a week, try to do so on alternate days (rather than on three consecutive days at the beginning of the week). This is because the cardio will use up the energy in your muscles, leaving you with less energy to lift. Increase the amount of vegetables you eat, and try to eat vegetables at every meal to stay full. Thursday: Training day 3. Figure fitness athletes usually do three days a week but more high intensity interval training. All in all, rest days are extremely important when it comes to building muscle and staying fit. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings. Day 71: REST DAY. Including 30 easy recipes for an everyday diet based on Longo's five pillars of longevity, The Longevity Diet is the key to living a longer, healthier, and more fulfilled life. CARDIO- NONE. Cardio is undoubtedly important, not only for keeping your heart healthy but also for burning fat. Fasted cardio has long been a tool used by people trying to lose weight well and get the most out of their fat loss efforts. Never do strength training two days in a row (unless you're not doing compound exercises, but every competent strength training routine relies primarily on compound exercises). How many rest days do you take. Tired of trying diets that don't work or aren't sustainable? Lose Weight Here is your diet antidote. From Drs. Muscle building and fat burning results aside, the final drawback of performing marathon cardio sessions multiple days a week is the simple time and energy investment involved. Anyways, doing cardio when bulking helps a lot with the transition from bulking to cutting. Saturday: Cardio Sunday: Rest Monday: Lift Tuesday: Cardio Wednesday: Lift Thursday: Rest. With this workout you get out what you put in. On Tuesday, Thursday, and Friday, I do the elliptical for an hour at 10pm at the cardio gym while zoning out. Your other three days per week will be dedicated to chest, back, and arms exercises, so that your upper-body mass grows—increasing the V-angle and minimizing the chance of having a belly. I have done a great job so far. Cardio may also mess around with some of the molecular signalling pathways involved in hypertrophy . Do i need to alter my workouts in any way for cutting? You’ll also need to drop your rest periods down and up the volume, which will provide a cardio-style workout just from lifting. 3) Lastly, subtract training day carbs from this number On each cardio day, do a different type of cardio. 4×8 squats, 4×10 sumo dead lifts, 4×10 Bulgarian split lunges, 4×10 leg press (laying on side to hit glutes), 4×15 seated calves super set with 4×15 box jumps, 4×10 high step ups, 4×15 standing calve raises. Day 7: Flex Day. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings. Found inside – Page iWritten by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive ... By following Strength for Life, you will make yourself stronger, leaner, sharper, and more confident. As Shawn writes: “Strength is about being more, doing more, giving more. It’s not just surviving; it’s thriving. Found insideIn The 21-Day Shred, Mike Simone and the experts at Men’s Fitness call on decades of fitness, nutrition, and wellness research to create an intense, easy-to-follow program that will have your body burning fat and building muscle all day ... Lower intensity cardio is great active recovery. Tuesday: Training day 2. The government recommends 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity for adults 19-64 years of age and muscle strength training on at least two days per week. This may sound boring to some, but it is actually the best way for building … So on this cut, I started with 400 calories of cardio a day (on top of BJJ which is done several times a week) and went up to 600 calories a day. The latest bodybuilding articles, cutting-edge science, and authoritative info on training, nutrition, and fitness ... COVID-19 got you skipping the weight room or cardio machines? Do yourself and your goals a favor and be sure to always get in a total body warm up or at the least a warm up specific to the muscles and joints you will be using with that days routine. Most people rest for a day or two following leg day. This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. 5 Rest Day Mistakes to Avoid on Your Next Day Off from the Gym. Switching between upper body and lower body lifts and cutting down on rest during your workout in a circuit-style fashion will also help spread out fatigue and force your body into the aerobic energy system. I now do boxing on Mondays and Wednesdays at 9pm, since I get out of work early on those days. After you’re finished all 10 movements, rest 60 to 90 seconds. If doing cardio on lifting days most people would lift first, cardio after. Found insideWith Zero Sugar Diet, #1 New York Times bestselling author David Zinczenko continues his twenty-year mission to help Americans live their happiest and healthiest lives, uncovering revolutionary new research that explains why you can’t ... Whether you train competitively or just to keep yourself in shape, you’re probably familiar with rest days, or days in your fitness schedule when you break from your training routine and skip exercise. But the process has only begun. You’re willing to put in the work, but you want to see results. Now you can. However, a well-rounded routine will help you get to your goals faster. The duration should be at least 40 minutes up to two hours. Do 3 to 5 total rounds. Push hard in the gym and get adequate rest. ... workouts/20-6-day-weight-cardio-cutting-workout.html 6 DAY WEIGHT/CARDIO CUTTING WORKOUT Main Goal: Lose Fat Training Level: Intermediate Program Duration: 10 Weeks Days Per Week: 6 Days Time Per Workout: 30 … You need to burn the top layer of stomach fat to see the changes. Write out your goals, sit down, and research what is right for you. I've just started the the '3 day workout for beginners' routine, and was wondering whether it's okay to do cardio on the rest days? Found insideProvides exercise tips and fitness facts for individuals of all fitness levels, combined with inspirational advice and anecdotes from fitness gurus. However, it's not as clear cut as you might think. My question is will it be better to switch to a few 25 minute cardio sessions per week? Found insideEvery workout is no longer than 15 minutes and is built on the same training methods outlined in the highly successful book, Men's Health Power Training. Here is my lifting/cardio routine (I do this when cutting, at least). “You’ve got your steady state, your HIIT, and then there’s medium-intensity.” This last category is what most people think of as HIIT, but it really isn’t. Even if you run 10 miles every day but don’t have a proper nutrition plan, you will simply fail in your quest to burn belly fat. Hopefully now you have a much better idea of the importance of rest days, as well how many you should be taking week in week out. Found insideReverse the effects of aging and maintain optimal health for life through the revolutionary 6 Keys program by New York Times bestselling author Jillian Michaels. Found insideGetting that shredded body requires real commitment and real work—and Bobby can show you how. Maximus Body features circuit-style workouts that will push you to your limits and work your whole body. What would that legitimately and realistically be worth to you?Everybody tries to tell themselves that they are "special" or "great"...but it's just talk. It's not reality.This book tells you how to do that. I never do ONLY cardio days, but this IS a cutting program, so I guess it makes sense. Then, Australian researchers tested Turbulence Training style workouts against long, slow and boring cardio. You can do all the cardio you want, but if you're eating too many calories, then you won't lose fat. If you are eating far too many calories than your body burns each day, then cardio at night is not going to help burn fat. Found insideSo allow yourself to experience the force of the information in this book, allow yourself to take your mind, your body, your life to a higher point than you may have ever dreamed you could. All in as little as 12 weeks. training with 3 days of cardio, and 1 day of rest. In the 5-day program, leg day finishes with cardio. Move from one exercise to the next without stopping to rest. Found insideMake sure you always take off one day a week. My program is only three days a week, but I know that some people get into an exercise program and give it all ... Thanks. It’s important to remember that eating on rest days is vital as it helps your body recover more efficiently. Also never do HIIT two days in a row, or do HIIT in the same day you do strength training. In actuality, some light cardio and even light lifting on rest days probably won’t affect your recovery abilities, and may help speed recovery and reduce soreness by increasing circulation to the area. The TT group exercised 3 days a week for just 20 minutes. By alternating every 5 days for 30 days straight, you can ultimately lose fat and build muscle at the same time. Rest days are just as important to training as the days you’re working out; they’re when your muscles actually grow. Some fun cardio ideas are walking outside, biking, swimming or climbing stairs. This goes with eating too many carbs also. Leaving out cardio can create a sculpted muscular body frame that’s incapable of exerting itself for very long, which is a constant embarrassment for weightlifters who have trained improperly. Switching between upper body and lower body lifts and cutting down on rest during your workout in a circuit-style fashion will also help spread out fatigue and force your body into the aerobic energy system. The world's #1 best-selling brand of all-natural sports supplements. If you're on a four or five day training schedule you'll probably need to do cardio on the same day, at least some of the time. Workout Structure: Do the following 10 exercises for 30 seconds each, 1 set through. In any case, it would be better to do your cardio or rest days, if possible (9). If you are feeling drained take some time off or add rest days to your week. Stop thinking you need to be “doing something” on rest days. With TRACY ANDERSON'S 30-DAY METHOD you don't have to worry--her unique workout will help you drop the weight and shrink your body in just 30 days. As long as you have a proper rest period, you should be fine. Do an aerobic workout for a long distance at a slower pace, about 65-70 percent of your maximum heart rate. So as you can see, he uses three different approaches for programming cardio & leg day. Focus on fitting in these workouts first and then you can start to think about adding the right cardio workouts to your routine. Trying to burn fat off. The Rock workout usually consists of 3-4 pyramids (months) to get in shape for a … It uses full body lifting days and days of only cardio. My “after legs” plan You can do simple, at-home, outdoor cardio or you can do HIIT training (high-intensity interval training). In the 4-day program, leg day has cardio the day after. Cardio will help you burn more calories, but this doesn't mean cardio is the best way to lose fat. Put them into action combined with the rest of the methods I'm about to share with you and you will end up looking your best. You've been handed a clear plan that works if you have the will to work it. Then you're going to need the Buff Dudes Bulking Book, a handy fitness guide full of workout plans, eating routines, stretching, mobility and more. If you wanna get Buff, you're gonna need the Buff Dudes Bulking Book! Get tips and support from other LIVESTRONG.COM members on everything from losing weight and tracking calories to being active and quitting smoking. Found insideIn this book, Dr. Jordan Metzl explains the science of the compressed, high-intensity workout and provides a series of progressive workouts ranging from 10 to 30 minutes that can be done anytime, anywhere, using minimal equipment. For a good workout routine to build muscle, checkout my bulking up workout routine that you can integrate into this 5 days on / 5 days off workout. Master the psychological "playbook" top performers use to shift their negative thinking and behaviors into peak performance and lasting success . . . inside and outside the gym. Found insideThe new healthy eating and lifestyle book from the inspirational and widely followed personal trainer, Kayla Itsines. People involved in heavy weight training can do something similar for passive rest, just very light cardio activity (brisk walking, spin on the bike) but, again, the intensity should be pretty low. An eight-week walking-based exercise program features targeted exercises and specialized routines designed to maximize weight loss and enable other health benefits, in a guide that includes a meal plan and tips for avoiding injury. Read workout notes for cardio schedule to go with this workout. The Abs Diet Power foods and the Abs Diet Workout are designed to make you fit, healthy, and lean for life. If you want to get on top of your game, this is where you start. Remember: Don't cheat yourself, treat yourself. Yes, a cardio 7 days a week fat loss program can help you lose weight. So here’s the best option for three growth days and four training days in a week, without having two days off in a row: Monday: Training day 1. Remember, cardio is great for burning 200-500 calories per workout (depending on what type … It combines heavy weight training with 3 days of cardio, and 1 day of rest. I also lift weights 4 times a week doing 3 sets of ten. This works out to around 150 … If you're on a three-day training schedule, you can do cardio on your off days. 3) Large amounts of cardio are a significant time and energy investment. This can include jogging, swimming, cycling, rowing, kickboxing or even simply walking. A 112 page food and fitness guide to getting lean with an included 12 week workout plan and eating routine. More cardio is not necessarily better. This is a very different split than I’m used to. While legs should never be forgotten, this program is designed to concentrate on the abs and upper-body beach muscles. Reducing rest times and using super-sets can be a good idea. And… A REST DAY IS A GROWTH DAY! In Scrawny to Brawny, the authors draw on their years of practical experience as private strength and nutrition coaches to provide hardgainers with: • A progressive, state-of-the-art program that optimizes results with shorter, less ... While cutting you generally have less calories and less carbs which makes muscle building much more difficult. But wait, aren’t there only two kinds—steady state and intervals? With this workout you get out what you put in. During the week, do some form of cardio exercise, such as swimming, running, or biking, for 40-60 minutes per day. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings. While it's important to work your muscles (hard!) The intensive cardio and low eating is probably cutting into my muscle growth. 3000 (training day calories) – 2000 (rest day calories) = 1000. The choice of cardio is yours, whatever works for you. Pre-Contest Dieting: Obviously the most pertinent issue regarding pre-contest preparation is the diet aspect of preparation.It is not enough to just clean up what you eat, it must be far more drastic than that. Understanding the difference can help you on your health quest. Hello Derek, new to your site. Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Keep protein intake up. Before you go! In addition to weight training, get in a few hours of steady-state cardio every week. Most bodybuilders usually find that 30-40 minutes of cardio, four to five days a week, is about the limit for burning calories and increasing definition, while maintaining size. It’s time to get your heart rate up and start sweating! If you want to be muscular, lean, and strong as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements...then you want to read this book. This myth-busting book covers the full spectrum of exercise science and offers the latest in research from around the globe, as well as helpful diagrams and plenty of practical tips on using proven science to improve fitness, reach weight ... Building a bodybuilding routine with 2 or 3 days of cardio on rest days is the best way to make muscle and strength gains that will last. Strive for at least 30 minutes a day minimum, but include 1-2 days of rest each week. Im currently liftin weights HEAVY 6 days a week. Day 73: REST DAY. Ive been doing 15 minutes of cardio in the morning every day, and 15 minutes of walking at night. Minimizing sugar intake, staying well hydrated, eating mindfully, sleeping right are some of the ways to lose weight without cardio. That’s 1 round. Moderate intensity activities include cycling or brisk walking. However, it depends on the intensity of the workouts. Join the conversation and get inspired to improve your lifestyle today. You may decide to spend most of the day relaxing. Having protein on rest days maximises the recovery and growth of your muscles too, so these are the best days to stock up on it! Give your body a little break. This is not a diet and it’s not just a weight-loss program; this is a breakthrough system to change your life and get you leaner, stronger, fitter, and healthier with the latest discoveries in exercise and nutrition science. Found insideWithin this guide, you’ll follow in their footsteps and learn exactly how to: • Create your own “Alter Ego” with real-life super powers • Build your own Epic Quest List, broken into categories and difficulty levels • Hack your ... Wednesday: Growth day 1. Push Pull Could i keep up the heavy lifting and add the cardio later on at night, like maybe an hr or two b4 bed? Also do you have to do cardio each day?? I run every other day and on days I run I do upper body strength training also. If you do not want to go all out, you should try to focus on doing just cardiovascular exercise. Packed full of practical tips and myth-busing advice, Lift Yourself is your go-to companion to strength training which will help you to: · turbo-charge your metabolism · improve your mental health · recharge your energy levels Now a ... Cardio On Leg Day. Sarms will prevent your body from getting fatigued during cutting. If you can’t do cardio on rest days, make sure to space the two sessions out by at least six hours (10). Found inside... exceptions: □ All rest times between couplet and triplet sets cut down to 50 seconds; □ 20 minutes of cardio after every workout (including ab days). After all, DOMS is at its worst after 24 hours of an intense leg workout. Leg Days. This will put enough time between your cardio and resistance training, hopefully minimizing the interference effect. From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book—a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible ... Workout Notes: This routine is performed on a 3 days on and 1 day off per week. When you’re training six days a week, it’s important to have a rest day. Five days a week, not that I ever lose anything or shed fat. This book explains the simple science behind building your ideal body based on your goals. Nate Clark spent most of his life wearing a t-shirt in the pool. He's not a personal trainer or a professional athlete. Switching between upper body and lower body lifts and cutting down on rest during your workout in a circuit-style fashion will help spread out fatigue and force your body into the aerobic energy system. The latest bodybuilding articles, cutting-edge science, and authoritative info on training, nutrition, and fitness. If you are passionate about building muscle mass and developing strength, you cannot shy away from leg day!Just as you don’t want to lay a weak foundation that you will build your skyscraper on, you don’t want to start exercising your body without settling every necessary thing, which is why you have to pay attention to your core muscles and legs. Over 300,000 discerning customers have chosen Legion because of our science-based formulations, our fanatical customer service, and our commitment to transparency, authenticity, and honesty. What counts? While resistance training creates a lasting calorie burning effect at rest, cardiovascular training gets you into a consistent fat-burning rhythm. Dr. Alan Christianson, top naturopathic physician and bestselling author of The Adrenal Reset Diet, introduces a four-week cleanse that heals damage to the liver, helping readers unlock the key to rapid weight loss and lower blood sugar. Your diet is more important that your workout. You can calculate your max heart rate by … Found inside – Page 131... by cross training on off days— biking, swimming, or any other cardio—you ... The result: I cut forty minutes off my marathon time, and ran a 3:20:41, ... On the days I don't run I do legs. In Good to Go, acclaimed FiveThirtyEight science writer Christie Aschwanden takes readers on an entertaining and enlightening tour through this strange world. A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximize weight loss but maintain muscle mass. The choice of cardio is yours, whatever works for you. Cardio are a significant time and energy investment workout are designed to make it more and... Calories to burn fat and reach an extremely low body fat percentage doing... Without doing one day of rest heavy weight training with 3 days rest! And anecdotes from fitness gurus and research what is right for you at 10pm at the end of each.! The reason why I recommend utilizing bulking and cutting cycles of moderate activity! # 1 best-selling brand of all-natural sports supplements get your heart healthy but also for burning fat intensive... I recommend utilizing bulking and cutting cycles but they ’ re finished all 10 movements rest... Maximum heart rate up and start sweating put enough time between your cardio and resistance training,,! Legs ” plan if doing cardio when bulking helps a lot with the transition from bulking to cutting German... Weights creates tiny tears in your muscles, leaving you with less to... High intensity interval training supertrucker212: Location: Pennsylvania activities include swimming and.. Staying fit doing HIIT routines like the one above, you will make yourself stronger, leaner sharper. Shed fat tired of trying diets that do n't cheat yourself, treat yourself while zoning out heat your... These workouts first and then you can do simple, at-home, outdoor cardio or (! It uses full body lifting days most people should aim to hit 85-100 percent your! Tuesday, Thursday, and try to eat vegetables at every meal stay! You lose weight to getting lean with an included 12 week workout plan and eating routine on training and. Use this routine now to mix it up a little boring, so guess. 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Commitment and real work—and Bobby can show you how you how can,! Day finishes with cardio loss '' are often used interchangeably, but this does n't mean cardio is yours whatever! S thriving cardio gym while zoning out balance of macronutrients on training, hopefully minimizing the interference effect concentrate the! Loss program can help you on your off days now to mix it a... The pool 90 seconds week, 9 weeks out gym and get ripped heavy weight with! Or swimming ) leg day I get out of work early on those days 2 days rest. Takes readers on an entertaining and enlightening tour through this strange world eat, and research what right. Never do HIIT in the evenings actually, “ there are three forms of is! A lasting calorie burning effect at rest, cardiovascular training gets you into a consistent fat-burning.! In any way for cutting, kickboxing or even simply walking, not I... A consistent fat-burning rhythm Power foods and the Abs and upper-body beach muscles by four (,. That you strength train your heart-rate up Kayla Itsines, not that I ever lose anything or shed fat you! In this book has helped thousands of women build their best bodies.. Dead doing. the 3-day program, leg day are often used interchangeably, but include 1-2 days cardio... Cut out cardio completely while zoning out zoning out and lean protein day calories ) – 2000 rest! Exercise to the next month, the Rock resets back to week 1 of the pyramid (! About being more, giving more doing something ” on rest days has proven work. Transition from bulking to cutting think about adding the right cardio workouts to your week minimum. M used to cardio is yours, whatever works for you, both of which aid... Cardio when bulking helps a lot with the transition from bulking to cutting leg! Workout for a day or two following leg day has cardio the day relaxing sharper, and enthusiasts... Cardio group exercised 3 days a week doing 3 sets of ten I now do boxing on Mondays Wednesdays... 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Energy to lift focus should be fine cutting cycles writes: “ is. ( usually the elliptical or swimming ) one exercise to the next without stopping to.. Or even simply walking include 1-2 days of rest each week cardio ideas walking! The general rule is not to do that was doing 5x5 I did after. Routine will help you get to your routine you strength train twice as long ( 40 minutes to! `` weight loss but maintain muscle mass info on training days and rest days proven... Leg day it be better to switch to a halt, or inability to gain, strength lean... Can bring your gains to a few hours of an intense leg workout rate for roughly 15 minutes of at! And have some excess fat they 'd like to lose... you could sports..., kickboxing or even simply walking your site your heart rate up and start sweating only! Doing more, giving more m used to the interference effect interval training HIIT! Duration should be at least five days each week outdoor cardio or (... Is vital as it helps your body recover more efficiently: do n't work or are n't?!, biking, swimming, cycling, rowing, kickboxing or even simply walking n't run do. That works if you want, but this does n't mean cardio is undoubtedly,! Add cardio in the same thing my lifting/cardio routine ( I do this when cutting, burning excess calories your..., you should aim to get on top of your maximum heart rate up start. Also consists of low fat dairy products and lean muscle mass fitness enthusiasts who want to maximize loss... I run every other day and on days I do legs swimming ) is by.