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Wel of geen cardio tijdens recomp

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  • #16
    Originally posted by akito View Post
    Zitten meer voordelen aan hoor m.b.t lichaamscompositie. Zal straks ff e.e.a. paper opzoeken en postje maken
    In de marge. In theorie is cardio efficienter dan alleen voeding mits je alle variabelen goed afstelt maar dan heb je het echt over irrelevante verschillen. Heb er eens een paper over gemaakt maar alle bro's waren het uiteraard oneens zonder onderbouwing.
    Begeleiding nodig bij voeding en /of training?

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    • #17
      Ff copypasteje van worksheet die ik vaak gebruik

      You should do some cardio both when trying to lose fat, and when trying to build muscle.
      • Helps stabilize hormone levels (increasing testosterone[138] and increasing insulin sensitivity[139])
      • Improves working capacity[140] and recovery[141]
      • Helps the body fuel calories away from the fat cells[142] and into the muscle[143]
      • Helps with weight maintenance/preventing the yoyo effect[144]
      • Keeps you healthy[145], protecting your brain from the detremential effects of aging, and improves sexual health.
      • Burns calories[146] - not too much but a significant amount. If you do a lot of cardio, you can and should compensate by eating a bit more. For burning fat alone, LISS (low intensity steady state) cardio (e.g. take a 1.5 hour walk), or HITT (High intensity training) cardio (Spriting bursts with jogging recovery peroids) [147]. LISS is recommended if one is focusing on heavy lifts. HITT is intense if properly done, and will require longer resting peroids. It will cut your progress on goals like strength during a bulk, but can help with sparing muscle and losing fat during a cut. Like with resistance training, pick whatever you will stick with and can be performed saftely.
      Cardio is neither required for burning fat[148] , nor prohibited when building muscle[149]. Resistance training is the most important for looking pretty. For general health, cardio is essential.

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      • #18
        Uiteraard allemaal op untrained man etc dus zie ^ niet als holy grail o.i.d. hoor en meeste voordelen 'verbruik' je al door te überhaupt te trainen (bewegen).

        De praktijkervaring van mij als iemand die snel massa gained maar moeilijkheden heeft met echt diep cutten - het zorgt er bij mij voor dat het proces zich langer steady doortrekt (dus later stall).

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        • #19
          Originally posted by akito View Post
          Ff copypasteje van worksheet die ik vaak gebruik

          You should do some cardio both when trying to lose fat, and when trying to build muscle.
          • Helps stabilize hormone levels (increasing testosterone[138] and increasing insulin sensitivity[139])
          • Improves working capacity[140] and recovery[141]
          • Helps the body fuel calories away from the fat cells[142] and into the muscle[143]
          • Helps with weight maintenance/preventing the yoyo effect[144]
          • Keeps you healthy[145], protecting your brain from the detremential effects of aging, and improves sexual health.
          • Burns calories[146] - not too much but a significant amount. If you do a lot of cardio, you can and should compensate by eating a bit more. For burning fat alone, LISS (low intensity steady state) cardio (e.g. take a 1.5 hour walk), or HITT (High intensity training) cardio (Spriting bursts with jogging recovery peroids) [147]. LISS is recommended if one is focusing on heavy lifts. HITT is intense if properly done, and will require longer resting peroids. It will cut your progress on goals like strength during a bulk, but can help with sparing muscle and losing fat during a cut. Like with resistance training, pick whatever you will stick with and can be performed saftely.
          Cardio is neither required for burning fat[148] , nor prohibited when building muscle[149]. Resistance training is the most important for looking pretty. For general health, cardio is essential.
          Goeie shit, man. Mooi overzicht.


          @ Topic starter:

          Wil je afvallen?
          Zelfde kcal inname houden en cardio uppen of minder eten en geen cardio toevoegen.

          Wil je aankomen en conditie behouden?
          Cardio toevoegen en nog meer eten
          "Straight outta gym"

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          • #20
            Thanks, allemaal! @Akito & Iron Mind, nice info!

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