Summer is nearly here and I've been consistently weight lifting for the past year and a half or so. As a result, I have a good solid body and can see the abs but it lacks the definition.

Now I am planning to start the cardio to trim down the fat and bring the overall body fat down to less than 10%. On the other hand, I know that cardio can also be a double-edge sword. I don't want to lose the result of the hard work I've done.

I know I can just google it but I'd like to hear the experience from S2KI members here on what works and what doesn't for example cardio in the morning with empty stomach (does it work btw?). Theory can't beat experience IMO.

Cheers guys!

 

You don't need to do cardio to burn fat. Lifting weights will cause your body to burn more calories, and thus more fat. Your diet just isn't clean enough to get the definition you're looking for. Google HIIT and do that instead a few times/week.

 

From my personal experience, I went on a serious weight lifting routine for two years until I had the muscle definition I was looking for, doing very little cardio (mostly just for warming up). After those two years I took my first stab at cutting fat. Body types vary of course; my natural body fat is 9%, and have to be near 11% to build muscle. When I was ready to cut fat, I made a few changes to my routine, and got down to near 8% in about 6 weeks, and didn't lose any strength in the process. I did the following:

1. Introduced cardio by riding a stationary cycle for 30 min. 3-4 times a week, first thing in the morning before eating, so there's nothing in the body's system to use for energy except stored fat.

2. Switched caloric intake from about 3400cal./day to 2600cal. (was always a pretty even split between fat/protein/carbs). I did switch about a quarter of my protein intake from whey to soy protein.

3. No changes to my weight lifting, other than the usual minor changes to keep the muscles from adapting. Basic high weight/low rep lifting.

I certainly can't say what works best for you personally, but what I did worked extremely well for me. Take what you will from it, and good luck!