| As advanced bodybuilders approach a bodybuilding | | | | away from the machine! |
| competition, cardio becomes more and more important. | | | | For those with slower metabolisms and higher |
| While there are always those blessed with spectacular | | | | bodyweights, a second round of cardio training might |
| genetics that don't need to do any cardio, they are | | | | be required in the afternoon or evening, directly |
| few and far between. The rest of us require 30 to 90 | | | | following training. This cardio session can last up to one |
| minutes, 5 or 6 days per week, in order to shed | | | | hour. As it is done upon the completion of weight |
| enough body fat for our muscles to look their best | | | | training, the body has likely utilized any food present |
| onstage. Calories can only be dropped so far if you | | | | during the weight training session. At this point, as no |
| wish to retain muscle mass. Supplements such as | | | | food is available, the body will use stored body fat for |
| ECA (ephedrine/caffeine/aspirin stacks) help as well. | | | | energy during this cardio session. |
| But when it comes down to it, cardio is what sheds | | | | Advanced bodybuilders often engage in split weight |
| the body fat. | | | | training session as well. For example, the bodybuilder |
| Cardio should be completed first thing in the morning, | | | | will train chest in the AM, then triceps in the PM. This |
| for up to 45 minutes. Doing it BEFORE eating any food | | | | kind of training allows the athlete to better isolate body |
| will ensure the body uses stored body fat, not food in | | | | parts and give each body part a better workout. At |
| the body, for energy. Cardio should be performed at a | | | | the same time, however, it does interfere with multiple |
| moderate rate, limited to 70% heart rate capacity at | | | | cardio sessions. It's very hard for the body to recover |
| the very highest. The bodybuilders should do up to 45 | | | | from two weight sessions and two cardio sessions in |
| minutes of cardio maximum. After that, the body | | | | the same day. Bodybuilders in pre-contest mode would |
| begins using muscle stores for energy, and the | | | | be best served by limiting weight-training sessions to |
| exercise quickly becomes very counterproductive. | | | | one daily, when engaging in multiple daily cardio |
| Remember - when the clock hits 45 minutes, walk | | | | sessions. |