Cardio

[hlhansen]

I'm in the second week of Phase 2 and am trying to lose 42 lbs (exactly ). I've added in more cardio but am wondering what you are doing -- especially if you are trying to lose weight, not just get in shape. I did 2 HIIT sessions last week, and one 40 minute session of moderate intervals. I'm trying to figure out if I should add more long + moderate cardio or just do 3 HIIT. I love HIIT.

[Tintomara]

I'm also in the process of losing fat, and find balancing a calorie deficit with training hard a bit tricky. My solution is to back off on the cardio while I'm losing.

I started NROL4W because I needed to add more efficient lifting to my triathlon training. That was way too much of a good thing. Now the triathlon is done, my plan is to just do one bike ride/spin class and one run/swim in addition to the lifting until I shed the last 15 lbs.

But I'm curious to see what the pros have to say.

[missjane]

I lost 30+ lbs doing NROL4W and no extra cardio. It was all about diet for me.

[fitcrazy]

Originally Posted by missjane

I lost 30+ lbs doing NROL4W and no extra cardio. It was all about diet for me.

MissJane - May I ask what your diet looked like more or less? Just curious...

[missjane]

I did TNT....low carb. Still basically low-carb with a couple carb-load days a week.

[realcdn]

I lost weight doing NROL4W as well. Although when I started I did add some walking (quite slow, 60-90 mins a number of days) this was because I was pretty much stuck in the house all day. I wasn't working, it was a cold winter, I avoided going out. Since I was just sitting around the house I added the walking just to DO something.

My guess is that you can add as little or as much cardio as you would like, however, as long as you're still making gains. Also look for signs that you're doing too much on too little fuel (slower recovery after lifting, too tired to do other things, etc.).