For example, after a 3 - 5 minute warm -
up of moderate cardio, you'd do 1 minute at a slightly harder than normal cardio pace and then bring the intensity down to a cool - down pace for 1 minute.
Consistency in eating habits, some hard training, and doing about 20 to 30
minutes of moderate cardio will help you to stay lean while you're putting on size.
According to the American College of Sports Medicine, you should perform either 30 - 60 minutes
of moderate cardio 5 times per week or 20 minutes of intense cardio 3 times per week.