After spending several hours kayaking this weekend, I've come to the realization that my cardio needs more work. Now, for a fat bastard like myself, I've got good cardio. It's not enough, I need great cardio.

Current statistics: 6'1"ish, 292lbs, resting heartrate 62bmp
Current routine: One hour on the treadmill each morning, 4 mile walk at a 6% incline. (heart rate holds steady around 175)
Thirty minutes every other evening doing high-intensity (sprints, eliptical, bike.) (heart rate reaches into the mid 190s)
Weight training every other day

Obviously, I think if I cut more fat I would do alot better. I've got endurance for miles at a moderate pace, but when things pick up and move too fast I tend to burn out. Any suggestions?

Well, you said it, cut fat.

Losing a few libs of flab will do wonders for your cardio. Less weight to move around and all.

Amateur opinion: Your exercise looks good for cutting weight in a healthy way. Your nutrition is probably what needs work to help accomplish that goal. What is your diet like?

What kind of weight training are you doing? Doing lifts that engage multiple muscles for a full body workout 2-3x a week is considered good for fat burning. Something like a squat with dumbbells followed by a shoulder press, for example.

I typically alternate with deadlifts, arms, shoulders, and chest on one day (side and front shoulder raises, shrugs, bench, inclined bench, and shoulder press,) squats and back on the next, and legs get their own day.

I've been doing three sets of ten for all of my exercises, and I've seen a decent increase in strength.

My diet is in constant flux: one of the downsides of living with someone who wants to be a bodybuilder is that no healthy food is safe for long, on any given day I can wake up to an empty egg carton, depleted bottle water, no oatmeal, etc. I generally eat three meals a day, and my calorie intake hovers around 2700. I got some diet suggestions from a member here who was once in my shoes, and I'm going to give that a try.

Not doing any MA? I hear that's great for cardio...

Sorry for being a bitch but you might be needing a little :biblethum

Haven't been able to find a good place to train around here... and the only clubs at my school are Yang Tai Chi Chuan and Matsumura Shorin-ryu. I'm looking for a Judo or BJJ place, but to no avail.

Cardio... I hate that word. Do less aerobic work, more free weights and as Steve stated, modify your diet.

Haven't been able to find a good place to train around here... and the only clubs at my school are Yang Tai Chi Chuan and Matsumura Shorin-ryu. I'm looking for a Judo or BJJ place, but to no avail.

I've often been a lazy git when I've moved and I have regretted the break in training . Get your butt down to the local martial arts store since there are probably plenty out there. It would save that hour of wasted life on the conveyer belt.

I read somewhere that if you do cardio when you get up in the morning before you eat, that you burn more fat because there are fewer carbs in your body. Is this true?

No, it´s ill-advised.

No, it´s ill-advised.

Thanks. Good to know. :)

I read somewhere that if you do cardio when you get up in the morning before you eat, that you burn more fat because there are fewer carbs in your body. Is this true?

Lights Out : more info please if you are to be helpful.

It seems to be one of those controversies but I have always heard more pro than neg about cardio on an empty stomach. Personally its more comfortable for me. If you can do your workout at the intensity you wish and recover fine on an empty stomach then carry on. If not then you may have to eat.

Unscientific break-down of top google hits:

Pro
http://www.formerfatguy.com/articles/cardio-morning.asp
http://www.buildingbodies.ca/Cardio/early-morning-cardio.shtml
http://www.bodybuildingforyou.com/articles-submit/tom-venuto/cardio-timing-burning-fat.htm
http://www.workoutideas.com/fat-loss.html

Neither
http://www.goaskalice.columbia.edu/3644.html


Slightly Neg
http://exercise.about.com/od/weightloss/f/emptystomach.htm

Basically, what they say in the last link you posted.

I´d suggeste eating something light first, like a piece of fruit, some fruit juice or a carb shake... hell, even a glass of skim milk would suffice.

Fat burning or not, muscle loss or not, the body hates to workout on an empty stomach.

As a side note, I´ll say that the metabolis rises it´s calorie demand during a workout. But said rise keeps high a couple of hours after the workout. So you´ll be burning fat even after you´ve done your cardio, or weights, or whatever.

First of all, read any good scientific based health publication(anything by Men's Health, even Runner's World), and they'll tell you the true recent research about doing anything before breakfast. It's bad.

Plus, you shouldn't do a bodypart split if your looking to decrease fat. Do full body workouts, focusing on compound excercises, and decrease the reps a bit, 6-8. You can still hit your biceps, triceps, calves, forearms and little muscles with big moves.

Day 1: Squats, Overhead Presses, Dips, High Pull

Day 2: Power Cleans, Bench Presses, Deadlifts, Bent Over Rows

2 full body days. Do one minute of jumping rope between excercises or sets, as a circuit at home, or pick up drop sets at the gym. Don't worry about upping poundage for now. Just do it.