Ideal amount of cardio for leanmaxxing

[ShortMulatto]

I’ve been leanmaxxing for the last two months starting at 20 percent body fat. Since gyms are closed I’ve been doing strength training at home with mainly pushups, plank,squats, rows with bands(because I don’t have a pull-up bar yet). And my cardio routine is running 3 miles 3-4 times a week. I’m trying to continue to lean out as fast as possible but I want to avoid looking like a stick. Is 12 miles a week about the limit for that?

 

[MyFUTUREisBLEAK]

I run 3 miles a day and been eating vegetable and fruit for a week straight. Guess how much weight I lost so far? I lost 12lbs. I know most is water weight but quarantine got me fat as fuck. It gets easier every week. Keep pushing

 

[eyearea]

 

[TITUS]

I do HIIT, they say everywhere you burn much more with it than with regular cardio, in much less time. You also gain more muscles from sprinting or going up stairs or whatever thing that you are doing (100m runner vs marathon weakling). You can "warm up" with as many minutes as you want of regular cardio and then do some minutes of HIIT to end the workout (i do 15-20).
You don't need more than 2 hrs of cardio a week, keep the protein intake and reduce maintenance calories by 10-25%

I run 3 miles a day and been eating vegetable and fruit for a week straight. Guess how much weight I lost so far? I lost 12lbs. I know most is water weight but quarantine got me fat as fuck. It gets easier every week. Keep pushing

If you don't want to lose muscle you should be lifting and eating your "2 grams of protein per kg".

 

[ShortMulatto]

I do HIIT, they say everywhere you burn much more with it than with regular cardio, in much less time. You also gain more muscles from sprinting or going up stairs or whatever thing that you are doing (100m runner vs marathon weakling). You can "warm up" with as many minutes as you want of regular cardio and then do some minutes of HIIT to end the workout (i do 15-20).
You don't need more than 2 hrs of cardio a week, keep the protein intake and reduce maintenance calories by 10-25%


If you don't want to lose muscle you should be lifting and eating your "2 grams of protein per kg".

I eat quite a bit of protein. I find I’m mentally too weak to do really high intensity workouts for short bursts. Im definitely not planning on doing marathons but I do find it more managable to do a 3 mile run at medium pace than 400m sprints for example

 

[TITUS]

You do HIIT at your own pace, you start with 30sec-1min sprint then 2 min walk and you increase sprint time and decrease walking time as you progress. If you are obese or in bad shape then better not sprint, because of the risk of injury. In that case start working your legs with lunges, squats, etc. so you can sprint one day.

 

[MyFUTUREisBLEAK]

I do HIIT, they say everywhere you burn much more with it than with regular cardio, in much less time. You also gain more muscles from sprinting or going up stairs or whatever thing that you are doing (100m runner vs marathon weakling). You can "warm up" with as many minutes as you want of regular cardio and then do some minutes of HIIT to end the workout (i do 15-20).
You don't need more than 2 hrs of cardio a week, keep the protein intake and reduce maintenance calories by 10-25%


If you don't want to lose muscle you should be lifting and eating your "2 grams of protein per kg".

Yeah I know but Idc, I gain muscle easily with my negroid genes. It is harder for me lose fat than gain muscle

 

[Chinacurry]

I’ve been leanmaxxing for the last two months starting at 20 percent body fat. Since gyms are closed I’ve been doing strength training at home with mainly pushups, plank,squats, rows with bands(because I don’t have a pull-up bar yet). And my cardio routine is running 3 miles 3-4 times a week. I’m trying to continue to lean out as fast as possible but I want to avoid looking like a stick. Is 12 miles a week about the limit for that?

How much weight and bf have u lost in last 2 months?

 

[Cares]

Reduce calories. Don’t over do cardio

 

[ShortMulatto]

How much weight and bf have u lost in last 2 months?

I’ve lost about 5 pounds im not sure on body fat yet I need to get another dexa

 

[EverythingMattersCel]

Jump rope is a seriously underrated form of cardio. Just do 10min of intensive jump rope a day.

 

[Tyronecell]

30min of cardio is the ideal