It is very difficult to have a constant relief body during a raise in muscle mass. Most bodybuilders use two periods of weight gain: the offseason and the period before the competition. During the off-season, cardio workout should be limited to once a week in order to use all the calories to build maximum muscle mass. But before the competition cardio workout should be performed by up to 4 times a week, which would burn the excess fat tissue, scored in the off-season and become prominent.
Cardiovascular exercise - one of the most important keys to quality and muscular body. Using cardio workouts together with physical exercise brings tangible benefits for muscle growth. Number of lost fat tissue is in direct relation to the amount of fat burned during cardio workouts.
1. Timing.
Most effectively carry out your cardio workout when you just woke up and on an empty stomach, while your body takes energy from fat. Although the morning is the perfect time for a cardio workout, cardio workouts can be done and the evenings, if you follow the rules of the meal.
2. Intensity?
Intensity cardio workout is defined as a percentage of your maximum heart rate used in the exercise. To burn fat tissue most effectively, you should use about 65% of your maximum heart rate. This so-called threshold for effective fat burning zone. To determine your maximum heart rate, subtract your age from 220 and multiply it by 0.65. This will be your perfect rhythm of heart beats per minute to burn maximum fat using cardio workout. (220 - your age) (0.65) = The ideal heart rate for cardio workouts.
3. Duration.
If you - a bodybuilder, you probably are not doing cardio workouts, not wanting to lose the calories that are necessary for bulking. That's not right. Cardio training is used by bodybuilders to increase the flow of oxygen to the muscles, the more oxygen in your blood, you will have the more effective will be your training. In addition, the cardio workout will help you get rid of excess fat, and your body will be ripped and harmonious. For best results, cardio training must meet three - four times a week, in the days of free training. You need to increase the length of your cardio workout by 5 minutes each week until you reach a length of 30-35 minutes.
4. Warm up.
Cardio will help you warm up your muscles and joints before exercise. All must be done slowly, gradually increasing the tempo. The key to training without injury is a progressive load. Gradually increase the pace during the three - five minutes, until you reach your ideal heart rate. At the end of your workout, use three - five minutes to cool down, which would cause your heart rate to normal.
5. Power.
No matter how good your diet, you will never reach your maximum potential of muscle without cardio workouts. The opposite is also saved, no matter how much cardio you do, you will never reach full potential without a well thought out diet. Meals during the period of weight loss is just as important as vperiod weight gain. To burn fat effectively, you must use more calories than you consume. To figure out your daily calorie intake, multiply your body weight by 15-17, depending on your body type. The resulting number tells you how many calories you need to ensure your body's normal amount of energy. To avoid loss of muscle mass during weight loss I increase protein intake to an average of four grams per kilogram of body weight.
6. Applications.
Food is vital to your success as a bodybuilder. Also, in addition to the diet should not necessary to add additives to obtain maximum results. Performing a cardio workout, I recommend the use of three different types of additives:
1. Vitamins and minerals: Helps maintain your body during weight loss and strengthens the immune system.
2. Thermogenic supplements: Increase your metabolism to burn fat effectively and increase the intensity.
3. Protein Supplements: It - an easy way to increase protein intake.
My schedule cardio workouts:
Offseason: One cardio workouts a week for 25 minutes at 50% intensity.
In the pre-competition recommended:
First week: two cardio workout for 30 minutes each at 55% intensity.
Second week: three cardio workout for 30 minutes each at 60% intensity.
Third week before the competition: Four cardio workout for 35 minutes each, with 65% intensity.
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