This should be the primary form of cardio for any aspiring bodybuilder. High Intensity Cardio will kick your body into a fat burning zone much faster than a long distance run, and will also preserve more muscle. Performing HIIT cardio two to three times a week is optimal for someone trying to lower his or her body fat percentage. This will also better your metabolism, but of course, weight lifting should not be ignored.
Compound movements, namely deadlifts and squats, are great for putting your body in an anabolic state, where muscle growth and fat burning are promoted — the reason why these are some of the most physically tiring exercises to perform. This is also a form of HIIT cardio to an extent, as the increased heart rate will be great for promoting a fat burning environment. Other compound exercises to incorporate include pull-ups, the overhead press, and bent over rows. These exercises should be incorporated regardless of whether one is bulking or cutting.
When professional bodybuilders get ready for competitions or photo-shoots, they normally go on very low-carb diets. Often they consume only about 30-50 grams of carbs a day, which is very difficult to do, since our bodies derive energy from those carbs. Consequently, they are often exhausting themselves pre-contest, however, it does work. If you have been trying to cut, and have not seen much result, follow your carb intake. Most of us get way more than we need (due to candy, soda, etc.), and that extra amount gets stored as fat. If you are trying to make those abs visible and muscles defined, try to cut down on the carbs. I recommend a diet of 30% carbs/50% protein/20% fat for anyone trying to get lean. Increasing the protein intake also helps with the cutting process, and I believe taking 2 servings of fruits and vegetables a day can also be greatly beneficial. However, since all of our bodies are different, you have to figure out the amount calories you need to lose fat, and go from there.
To Sum it up, it is a COMBINATION of all those tips mentioned above, and more, which will help you get the body you always wanted. If you are really serious about it, you are going to have to sacrifice a lot of things, such as partying, drinking, junk food, etc. You need to stay dedicated and disciplined. It is a hard and rocky road, but it will be worth it in the end. Good luck!
Author: Davit Torosyan