YAWT: Yet Another Workout Thread - change workout routine?

[Spac3d]

I have lifted weights for a while and I run after my workouts. I have put on a decent amount of muscle, but I am not losing as much body fat as I would like.

I know I need to do more cardio work outs, but does that mean that I completely stop lifting weights? Do I lift weights on the day off of my cardio? I realize when you end up losing weight, you are going to lose muscle too, but I am afraid I will turn into the stick of a human I used to be

TIA

Spac3d

 

[Zhou]

if you are trying to become 'lean'

you really need alot of running (at 60-75% target heart rate) AND Dieting.


Dieting is going to be your biggest factor in getting cut; if you are already have a decent amount of muscle.

 

[Zhou]

Also.. don't do weights and cardio at the same setting.

Your workout should never last longer than 1 hr or so.


However, you could do running in the morning and weight lifting in the afternoon or something.
If you are going to run alot... make sure you do weights at least twice a week (losing fat also promotes some muscle loss) to maintain your current strength.

 

[Spac3d]

Originally posted by: Zhou
Also.. don't do weights and cardio at the same setting.

Your workout should never last longer than 1 hr or so.


However, you could do running in the morning and weight lifting in the afternoon or something.
If you are going to run alot... make sure you do weights at least twice a week (losing fat also promotes some muscle loss) to maintain your current strength.

I was thinking of doing that... lifting on my days off, but I was wondering if that would slow my progress. I did change my diet when I was living by myself... I had to move back in with the parents and momma's cookin is making me gain weight

How often should I make the cardio workouts? 3-5x a week? Is there a problem with doing 7x a week? When I was in highschool I used to run 2x a day, at 5am and at 4pm. I would love to be in that shape again

 

[Angrymarshmello]

Originally posted by: Zhou
Also.. don't do weights and cardio at the same setting.

Your workout should never last longer than 1 hr or so.


However, you could do running in the morning and weight lifting in the afternoon or something.
If you are going to run alot... make sure you do weights at least twice a week (losing fat also promotes some muscle loss) to maintain your current strength.

There's nothing wrong with doing weights and cardio during the same sitting. Your workout not lasting longer than an hour is for actual weight time, not including cardio as well.

And no, don't completly stop lifting weights. Just crank it up a notch or two

 

[Deeko]

I like to lift in the afternoon-evening, and run at night. I run almost every night, and lift 6 out of every 8 days.

 

[Spac3d]

Originally posted by: Angrymarshmello

Originally posted by: Zhou
Also.. don't do weights and cardio at the same setting.

Your workout should never last longer than 1 hr or so.


However, you could do running in the morning and weight lifting in the afternoon or something.
If you are going to run alot... make sure you do weights at least twice a week (losing fat also promotes some muscle loss) to maintain your current strength.

There's nothing wrong with doing weights and cardio during the same sitting. Your workout not lasting longer than an hour is for actual weight time, not including cardio as well.

And no, don't completly stop lifting weights. Just crank it up a notch or two

Crank it up? Argh. I don't even know if that is possible. I seem to be at the limits of where my genes and supplements will take me.

Any other opinions?

 

[crt1530]

There is something wrong with doing weights and cardio in the same sitting. If you do cardio right before you lift, you deplete your energy stores and your lifting will suffer (leading to fewer gains). If you do cardio immediately following your lifting routine, you are going to cannibalize your muscles. You need to eat as soon as you are done with your weight routine to suppress cortisol production. For best results, leave at least four and preferably 8 hours between any cardio and weight routine.

I really don't need any newbie gym goers to tell me I'm wrong here. When you move from keyboard commando to gym newbie, you can go at everything ass-backwards and still see gains. However, as you start to put on lean muscle mass, each ounce becomes progressively more difficult to pack on. Combining cardio and weightlifting in the same workout will stifle gains, as will a poor diet.

Spac3d-
Ideally, you should either give yourself 8 hours between weights and cardio, or just put them on separate days. Try running stairs or running intervals on a highschool track instead of regular cardio once or twice a week. Also, think of food as fuel, not a reward/pleasure system. A clean diet with lean meats, complex carbohydrates, lots of fruits and vegetables, and low in saturated fats will make your gains much easier.