Is my Cardio good enough for fat loss?

I'm 21 years old, male, very high with BF (~20%), weighs 192 lbs, and I plan to burn fat down to 15% as my initial goal. In addition to weight lifting I do Monday through Saturday (Split routine: Shoulder/Tricep/Ab, Back/Legs, Chest/Biceps, twice each week), I do the following cardio:

Treadmill HIIT on M, W, F:

5 minute warm up on 4 MPH
1 minute @ 9 MPH
1 minute @ 3 MPH
1 minute @ 9.5 MPH
1 minute @ 3 MPH
1 min. @ 10 MPH
1 min. @ 3 MPH
1 min. @ 10.2 MPH
1 min. @ 3 MPH
1 min. @ 10.4 MPH
1 min. @ 3 MPH
1 min. @ 10.6 MPH
1 min. @ 3 MPH
1 min. @ 10.8 MPH
1 min. @ 3 MPH
45 seconds @ 11 MPH
90 seconds @ 3 MPH
45 seconds @ 11.2
90 seconds @ 3 MPH
45 seconds @ 11.5 MPH
90 seconds @ 3 MPH
30 seconds @ 12 MPH
90 seconds @ 3 MPH

Total HIIT Min: 22 minutes exclusding the 5 min. warm-up.
My heart rate usually stays above 75% and goes as high as up to 95% maximum.


LISS on T, Th, Sa:

20 minutes on elipticals or treadmill (light jogging at around 6MPH)
30 minutes in the Swimming Pool, make around 10 laps freestyle.


Am I doing enough Cardio to be shedding off my fat? Any more I should be doing in your recommendation?

The cardio looks fine, but exercise is only half the fat loss battle.  Nutrition is as important.  You can exercise all day, but if you follow it with a coke a doughnut you will accomplish nothing.  Focus on eating the foods with the highest nutrient value with the least calories.  Do not try to lose more than 2 pounds of fat per week, or chances are you are losing muscle as well, which will hurt your goals in the long run.

i dont know about this one...
i don't know how your treadmill #'s work...
sounds like your warm up is too long...
your max mph is 12 mph and your warm up is 4 but you get down to 3, 6 minutes into your workout?
that's not good and not ideal for burning fat.
start with stretching for 5 minutes...
do:
a minute at 3 mph
a minute at 4 mph
a minute at 5 mph
a minute at 6 mph - since 6 is half your top speed maintain that for a 2 minutes...
now you you should be good to go...
heart rate up - you're primed for fat burning...
then go to 8 mph for 2 minutes...
then 10 mph for 2 minutes
finish at 12 mph for at least a minute...
and cycle down back to 3 decreasing 1 mph per minute.
so 3, 4, 5, 6, 8, 10, 12, 10, 8, 6, 5, 4, 3
that's 20 min.
all you need...
the idea is to get to a point and push it and or maintain - what it sounds like you're doing is doing too much too fast, cant handle it and cut it back too much...
start slower, maintain and build on it if you can.
that's how you burn fat.

ORIGINAL: soopanick

i dont know about this one...
i don't know how your treadmill #'s work...
sounds like your warm up is too long...
your max mph is 12 mph and your warm up is 4 but you get down to 3, 6 minutes into your workout?
that's not good and not ideal for burning fat.
start with stretching for 5 minutes...
do:
a minute at 3 mph
a minute at 4 mph
a minute at 5 mph
a minute at 6 mph - since 6 is half your top speed maintain that for a 2 minutes...
now you you should be good to go...
heart rate up - you're primed for fat burning...
then go to 8 mph for 2 minutes...
then 10 mph for 2 minutes
finish at 12 mph for at least a minute...
and cycle down back to 3 decreasing 1 mph per minute.
so 3, 4, 5, 6, 8, 10, 12, 10, 8, 6, 5, 4, 3
that's 20 min.
all you need...
the idea is to get to a point and push it and or maintain - what it sounds like you're doing is doing too much too fast, cant handle it and cut it back too much...
start slower, maintain and build on it if you can.
that's how you burn fat.

He's doing HIIT. It's a completely different type of training than what you listed.

Add me on facebook!

ORIGINAL: dhl3

I'm 21 years old, male, very high with BF (~20%), weighs 192 lbs, and I plan to burn fat down to 15% as my initial goal. In addition to weight lifting I do Monday through Saturday (Split routine: Shoulder/Tricep/Ab, Back/Legs, Chest/Biceps, twice each week), I do the following cardio:

Treadmill HIIT on M, W, F:

5 minute warm up on 4 MPH
1 minute @ 9 MPH
1 minute @ 3 MPH
1 minute @ 9.5 MPH
1 minute @ 3 MPH
1 min. @ 10 MPH
1 min. @ 3 MPH
1 min. @ 10.2 MPH
1 min. @ 3 MPH
1 min. @ 10.4 MPH
1 min. @ 3 MPH
1 min. @ 10.6 MPH
1 min. @ 3 MPH
1 min. @ 10.8 MPH
1 min. @ 3 MPH
45 seconds @ 11 MPH
90 seconds @ 3 MPH
45 seconds @ 11.2
90 seconds @ 3 MPH
45 seconds @ 11.5 MPH
90 seconds @ 3 MPH
30 seconds @ 12 MPH
90 seconds @ 3 MPH

Total HIIT Min: 22 minutes exclusding the 5 min. warm-up.
My heart rate usually stays above 75% and goes as high as up to 95% maximum.


LISS on T, Th, Sa:

20 minutes on elipticals or treadmill (light jogging at around 6MPH)
30 minutes in the Swimming Pool, make around 10 laps freestyle.


Am I doing enough Cardio to be shedding off my fat? Any more I should be doing in your recommendation?

LOL, JUST RUN BRO. EATING RIGHT, MOST PEOPLE SAY THEY DO, BUT REALLY DON'T, WILL DO THE JOB FOR FAT LOSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS.

Name:Corey 
Age:18
Supplements: Whey, Creatine, Multi Vit, Fish Oil
Weight:182 Height:5'8
Bench:245
Squat:305
DeadLift:275

ORIGINAL: rippedchick

ORIGINAL: soopanick

i dont know about this one...
i don't know how your treadmill #'s work...
sounds like your warm up is too long...
your max mph is 12 mph and your warm up is 4 but you get down to 3, 6 minutes into your workout?
that's not good and not ideal for burning fat.
start with stretching for 5 minutes...
do:
a minute at 3 mph
a minute at 4 mph
a minute at 5 mph
a minute at 6 mph - since 6 is half your top speed maintain that for a 2 minutes...
now you you should be good to go...
heart rate up - you're primed for fat burning...
then go to 8 mph for 2 minutes...
then 10 mph for 2 minutes
finish at 12 mph for at least a minute...
and cycle down back to 3 decreasing 1 mph per minute.
so 3, 4, 5, 6, 8, 10, 12, 10, 8, 6, 5, 4, 3
that's 20 min.
all you need...
the idea is to get to a point and push it and or maintain - what it sounds like you're doing is doing too much too fast, cant handle it and cut it back too much...
start slower, maintain and build on it if you can.
that's how you burn fat.

He's doing HIIT. It's a completely different type of training than what you listed.

yeah dude, look it up.  It is GREAT for fat loss.  It's anaerobic training.  It sucks to do tho

well...bodybuilders like to use HIIT because they feel it does not take away from their bodies' ability to produce lean muscle gains...
regular runners get bored with regular running programs and use HIIT to swtich it up...
dhl3 said he's 20%bf!
he's trying to lose weight...
of course you can use HIIT to lose weight...
what i suggest is similar to HIIT - BUT - with less "recovery" and more balance...
i know everyone is different but i prefer a more progressive running style.
especially for a guy who's 20% bf.
what i suggested is easier on the body and less (unnecessarily) extreme.
once his bf% goes down he should move on to the HIIT.
even go from 1 minute to 30 sec intervals and up the max.
i've been running for years!  ...i've tried dif styles and given your situation i think what i suggested in my earlier post here would be a good starting point for you.
 
 
 
 
 

my intervals are 6 and 7.6...... 3 and 4 mph just seems way too slow for me lol