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CARDIO – HOW MUCH SHOULD I BE DOING? 

Once you have selected the nutrition template closest to your calorie estimate, use the below guidelines to dictate how much cardio I would like you to perform this week.

Remember if your genetic or lifestyle factors mean your calorie estimate is within the “build” section but you are looking to lose body fat (or vice versa) that is okay. Select the cardio below based on your goal of either building muscle or losing fat as a primary focus. 

Within the 6 week challenge I work with Bikini Body Babes from week to week to adjust cardio and nutrition in accordance with reaching their goals.

BUILD:

1-5lb Muscle Goal: If you want to gain 1-5lb of muscle perform 2x 20 min Cardio Circuits (of your choice) per week in addition to the cardio contained within the Training Program. 

5+lb Muscle Goal: If you want to gain more than 5lb of muscle perform do not perform any cardio in addition to the cardio contained within the Training Program.

SHRED:

1-5lb Fat Loss Goal: If you want to lose 1-5lb of fat perform 3x 20 min OR 2x 30 min Cardio Circuits (of your choice) per week in addition to the cardio contained within the Training Program. 

5-10lb Fat Loss Goal: If you want to lose 5-10lb of fat perform 4x 30 min Cardio Circuits (of your choice) per week in addition to the cardio contained within the Training Program.

10+lb Fat Loss Goal: If you want to lose 10+lb of fat perform 5-6x 30 min Cardio Circuit (of your choice) per week in addition to the cardio in the Training Program. If you can fit in 6 sessions, go for it! You may also break it up, for example, 3x 20 min sessions rather than 2x 30 min sessions & this may make it easier to do after a workout.

 

TREADMILL HITT

BIKE HITT 

ARC / STEPPER / STAIR MASTER 

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