Q: I do strength training and cardio. However, I do have a question. If I am over 20% body fat, is it ok to do longer duration cardio until I get down closer to the 10-12% range?
Also, my knees are bad and squatting and lunging kill. Is there anything else I can do for my low body that would not involve knee flexion?
Answer: Thanks for the email.
I am not totally against the longer duration cardio if a client's body fat is still high (i.e. above 20% for a male). However, I still strongly believe that it rates 3rd on the effectiveness/priority of methods for getting down to 10% body fat.
1 - Nutrition
2 - Intervals/resistance training
3 - Traditional cardio
As each person's results are individual, I can't accurately predict how much this extra cardio is going to help you with the fat loss. But there is only one way to find out. Give it a try.
So let's just give it a 4 week trial though. Let me know how you plan to fit it into your sessions. I prefer adding it on to the end of an interval session (therefore, this interval session is done on a non-weights day). Let me know your plan.
And for your knees, well, the exercises to stick to are Romanian Deadlifts, lying hip bridges, stability ball leg curls, and limited-range (pain free) split squats, and limited-range (pain free) squats.
Only go through a range of motion that does not cause pain (and this goes for any exercise). If it hurts the knees, stop.
Your knees should get better with weight loss. Also, you should see a nutritionist to discuss your eating patterns and fish oil supplementation.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com