Try some HIIT on the days you do stronglifts. Reduce training volume. I've had success using a tapered approach to both caloric intake and cardio. If you're on SL, and it takes you an hour to lift, your legs are recovering for 165 hours a week. All info online I find is meat and veggies. I ate around 2000 calories a day, which is about a 1000 less than I need to maintain my weight calories and also is very extreme. If you are very lean (7-8% body fat) and want to get even leaner, cardio helps with the mobilization of fatty acids. There is plenty of dispute on how and when to do cardio (upon waking, pre-lifting, post-lifting, on an empty stomach, etc.) You could get stronger while using cardio to lose weight in early stages of lifting, also cardio is good for the heart so I recommend doing both. Your muscles will not grow when you eat at a deficit. Also they have a video on "keto diet". adjust accordingly. And are you still running SL or are you onto another 3 day split now? Cutting: Cardio Is Recommended But Not Required Cardio trainings are recommended for every person, even if you are bulking. I never do more than 60 minutes of cardio per day, whether I am playing basketball or sprinting. TLDR> recovery. So if you do leg-intensive cardio today, it will directly affect muscle growth in your legs. Nevemind the myriad of benefits of cardio, cutting without cardio means reducing your calories even more every day, which means less micronutrients and more hunger issues. Sorry, my sarcasm is directed to the article and not your comment. report. What type of cardio should be performed to avoid interfering with weight training? The problem with low intensity is you have to do ALOT of it to get a good defecit going wihtout cutting much from your diet. Your leg muscles and glycogen stores need to be replenished and you cannot expect a great performance on the squatting rack if you went all out on cardio training earlier. Pretty sure the 5x5 guy says if you really want to you can add 30 minutes of cardio at the end of the workout. Perfect answer. What research shows clearly is that cardio ideally should be separated from legs by at least 24 hours. Cardio goes up to 10 minutes 5x per week. share. if you're doing a lot of cardio, you can probably afford to eat a little bit more, but not much. The best method to do this is with a combination of good quality training along with a properly planned diet. It is advisable to do it after lifting though and not before. It helps, but you could just eat less. I recommend you do a maximum of 3-4 hours of cardio per week. OP, please do cardio. I'm also a gymnast and on days I don't do the StrongLifts program, I train and also go to the gym to work on my core, my shoulders, arms and calves. I recommend doing HIIT 3 times per week and trying as hard as possible to schedule them on non lifting days, especially on leg days. i just got a treadmill cause i want to start cutting, should i do Hiits on my off days and slow cardio like walking on incline for 20 mins on my lifting days ? And Saturdays I'd burn through a tempo or long run on tired legs. I mean, wouldn't the fat be burnt by just consuming less calories than maintenance requirement and maintaining at least 1 g per lb of protein to minimize muscle loss? Cookies help us deliver our Services. If you're not in the business of marathon running or long-distance biking, this much cardio will take you 10 steps backwards instead of 10 steps forward. If you want to use cardio, do so when you feel like it. You should do the same strength training exercises when cutting as you do when bulking. Recently I've switched up my lifting off-days (T/Th/Sun) to swimming, with a light run in the late afternoon everyday (about 3 miles 7:30-8:30 min/mile pace depending on how I feel). If you have the time to do two-a-days or can carve out extra hours in your week to make room for separate strength workouts and cardio sessions, then you have no problems! I did SL 5x5 MWF while doing 12-week 5k running plans (targeted 4-6% pace improvement each cycle) T/Th/Sun to great effect. At first, I could run whenever I wanted, the limiting factor was just being careful about increasing mileage & intensity too quickly. I would do my 5x5 in 30-40 minutes and do 20 in cardio, and on rest days I did 20 minutes of cardio. Instead of telling you how to work out or what lifts to do, I will list the key factors of successfully cutting while weight training. One has several different benefits and drawbacks 've more or less been programming like that more! 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