Cardio on NROL plans - What is recommended?

[sharkattack]

I went to Alwyn’s site, www.alwyncosgrove.com, and read about the Afterburn cardio system that he likes to use. In NROL, Lou makes a point not to be too worried about getting in a certain amount of cardio, but I think it’s a necessary evil in order to complete a well rounded fitness plan that has as it’s goals to lose fat and gain muscle.
My questions for you are as follows:

• What type of cardio routine/schedule are you doing while following the workouts in NROL?
• How often are you doing your cardio?
• When are you doing it, after lifting or on a separate day?
• Have you tried the Interval Training that Alwyn describes in Afterburn? If so, what types of results have you gotten?

I want to make sure that I’m doing all I can to maximize the potential fat loss, while still building muscle with the lifting plans in NROL. It goes back to the whole ‘return on investment’ thing for me. If I have X amount of time to lift/run, I want to get the most return out of the time I invest. I understand that I need to invest 100% effort to get the best results, and I have no problem doing that. I’m focused like a laser beam on transforming myself.
Your thoughts on which cardio plan you follow and recommend will be appreciated.
Thanks,
S.

[Paradigm]

I happen to do cardio on separate days, but that's because I get my cardio in the form of sports. During the summer/fall, I played tennis and did the occasional rollerblading, while now I have rollerhockey games with only one line change at best, so that lends itself to a good workout as well.

Personally, after a had workout in FL1, I haven't really had the energy to do cardio anyway, and if I did, I would be wondering if I could have pushed myself harder during the actual lifting. However, I agree that cardio is a good part of a well-balanced fat-loss routine.

On the other hand, if you're going through a gain phase, trying to build up muscle and strength, then you would want to cut back on the cardio, since this will directly interfere with your results (though you can still do some, as I would, to maintain a degree of conditioning).

[VanceMac]

I do 15 to 30 minutes of interval training on the elliptical after the workout (depending on how much time I have), and I play basketball two days a week on non-lifting days.

[UConnJulie]

I do intervals and other energy system stuff on off lifting days ... and I generally lift three days per week and do cardio three days per week.

[Torm]

I've been lifting two days per week, doing Alwyn's interval sessions for 24 minutes 2 days a week using a stationary bike followed by a few supersets of pull-ups and dips, and doing one 10 minute tabata interval session per week also on a stationary bike.

[cdkrug]

I'm doing martial arts on my off days, which is all about High Intensity, short duration, 'cept we hit each other and stuff


When I move to FL this Spring, I intend to do the extra interval work, assuming I can move.

[djhaycock]

You mentioned that your goal is fat loss sooooooo, I would recommend you follow Alwyn's advice in NROL for The Metabolic Overdrive workout.

If you read the profile for Lifter 4 he outlines a great way to use the program.

Start there and refine as needed.

[rwmct]

I do as much cardio as I can stand after the workout, which on leg days is usually only about 15 to 25 mins. of steady state, and on upper days 35-45 min. of intervals (would not call it HIIT). I try to get in at least one session greater than 45 min a week in between lifting days, but do not always do so.