Cardio and Weight training combo

[Forward_Lateral]

What do the weight training people here do for cardio? I've read many sites that say you shouldn't do any cardio at all. Some say do light cardio on off days. Some say do it on the same day you weight train.

So far, I've been doing 20-30 min on off days. Some days it's the bike, some days it's the elliptical, and recently I've been walking on a 3 incline for 30 min.

I guess it goes by your goals, right? I'm trying to build muscle and lose fat at the same time. What should I do? Keep doing cardio 2-3 times a week? Less? More?

[OpIv37]

It's really hard to gain muscle and lose weight at the same time.

I would concentrate on weight lifting first, then after you put on some muscle mass, concentrate more on cardio.

However, do not give up on cardio entirely. What you are doing now is fine and it isn't going to mess up your weightlifting. Definitely don't do cardio before weightlifting because you will get tired and won't be able to maximize your workout. Do it on off days- like you're doing- or if you absolutely have to do both on the same day, do it after lifting.

And, make sure you EAT protein within 30 minutes after lifting (the sooner the better), and eat a healthy meal within a few hours after lifting. IMO whey protein shakes and egg whites work best. Weightlifting actually tears your muscles and you get bigger/stronger when they repair themselves, but your body needs the raw materials to do it (ie, protein).

Once you get to a good place with your lifting, concentrate more on losing weight. Up your cardio to about 45 min a day, and on your lifting days, do lower weight and more reps. And don't take breaks between sets. I like doing, say, bicep curls, then going right into say, squats, so my arms are resting while I'm doing my legs and vice versa. This keeps your heart rate up and gives you a little bit of a cardio burn but helps ensure you don't lose muscle mass while cutting weight.

You could also reverse it and do the cardio first then start lifting after you lose weight, but muscle helps burn fat so I think it's easier to build muscle first.

[hydro]

Opiv hit the nail on the head. /thread

[bf1]

The all or nothing advice kills me.

[Forward_Lateral]

Some of the stuff you read is crazy. I recently got a subscription to Men's Health, and accidentally ordered a book on HIT training. You should read it.

[Forward_Lateral]

It's really hard to gain muscle and lose weight at the same time.

I would concentrate on weight lifting first, then after you put on some muscle mass, concentrate more on cardio.

However, do not give up on cardio entirely. What you are doing now is fine and it isn't going to mess up your weightlifting. Definitely don't do cardio before weightlifting because you will get tired and won't be able to maximize your workout. Do it on off days- like you're doing- or if you absolutely have to do both on the same day, do it after lifting.

And, make sure you EAT protein within 30 minutes after lifting (the sooner the better), and eat a healthy meal within a few hours after lifting. IMO whey protein shakes and egg whites work best. Weightlifting actually tears your muscles and you get bigger/stronger when they repair themselves, but your body needs the raw materials to do it (ie, protein).

Once you get to a good place with your lifting, concentrate more on losing weight. Up your cardio to about 45 min a day, and on your lifting days, do lower weight and more reps. And don't take breaks between sets. I like doing, say, bicep curls, then going right into say, squats, so my arms are resting while I'm doing my legs and vice versa. This keeps your heart rate up and gives you a little bit of a cardio burn but helps ensure you don't lose muscle mass while cutting weight.

You could also reverse it and do the cardio first then start lifting after you lose weight, but muscle helps burn fat so I think it's easier to build muscle first.

Pretty much the best advice, and the advice that makes most sense. I think you do burn fat by lifting too.

[OpIv37]

Pretty much the best advice, and the advice that makes most sense. I think you do burn fat by lifting too.

yeah you will definitely burn some fat by lifting, just not as much as cardio. I have a friend who's an amateur weightlifter who never does any cardio but he doesn't have an ounce of fat on him.

Of course, he also lifts for 3 hours a day...

[Forward_Lateral]

Yeah. lol My weight routine takes 30-40 minutes, max. I don't fool around or dilly dally. I want to get in, work out, and get out. I'm not there to make a career out of it.

I'm actually starting to notice a difference in my body comp and definition is starting to show up. It's only been a bit longer than 2 months, actually I'm on week 12 of my program. I can't wait for another 12 weeks to see where I'm at.

[Mski]

to expand on what Op said too... its easier to gain muscle mass when you're a little heavier, thats why they say not to do the cardio. once you get your mass where you want to be, then kick up the cardio to bring up the definition

[Forward_Lateral]

to expand on what Op said too... its easier to gain muscle mass when you're a little heavier, thats why they say not to do the cardio. once you get your mass where you want to be, then kick up the cardio to bring up the definition

How much is necessary would you say? Running is out of the question, at least for now, as I'm not comfortable running with my newly repaired ACL, and my other knee is a piece of crap.

[OpIv37]

Swim. It's low impact for your knee and the resistance makes it a great workout. I can't do it because I have ear problems and get an ear infection every time it gets wet.

[Forward_Lateral]

I find the elliptical is very easy on the knees, and works the crap out of your lower body. The stationary bike is good too, but I hate the recumbent bike.

I'm not a fan of public pools.

[OpIv37]

Ellipticals are much lower impact than treadmills and are definitely a good method of cardio workouts.

[Ginger Vitis]

The 2 best times to do cardio are..

1) Right after a weighlifting session
2) !st thing in the morning on a empty stomach

[Axel]

Cardio work well along with weight exercise for the weight management and muscles building.
Do cardio daily to maintain the fitness level and improve the body strength and stamina.

[sukie]

5 days a week i do elyptical for 15 minutes followed by Bowflex for 20-30 changing muscle groups daily (abs aside). Best shape of my life at 49

[Axel]

Cardio work well along with weight exercise for the weight management and muscles building.
Do cardio daily to maintain the fitness level and improve the body strength and stamina.

Any comment?