Intense cardio and weight training back to back?

  • jackohannes

    Posts: 8

    Jul 01, 2010 1:13 PM GMT
    Im a swimmer, at the same time i want to build some muscle
    My body is more like an althletic body type, with a bit of excess fat, thats why i want to do more cardio to help getting rid of these extra substance on my body..
    Here's a problem
    I am too lazy to go to the gym twice everyday and do one cardio and one weight training separately. Also I want faster results, so im planning to put my swimming session and weight training session back to back
    should I do swimming first or weight training first?

    hmm, im kinda a competitive swimmer, so when i say swimming sessions, i kinda mean pretty intense ones..

    Im just worrying if the swimming section will actually slow down my speed of muscle gaining..

    any suggestion?

    lastly...would you guys recommend me to take protein powder?
    (its not the right place to ask this one ..right lol..?
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    Jul 01, 2010 4:10 PM GMT
    I prefer to do weights first, because I don't make strength gains when my muscles are fatigued from aerobic activity.

    Your goals are kind of contradictory though. If you ingest more calories than you burn in a day, you gain weight. If you don't, you lose weight. It's really that simple.

    Having said that, it doesn't mean you can't attempt both at the same time -- gaining muscle will (in and of itself) force your body to use more calories. So I'd go that route if I were you. Eat healthy, and eat a lot, or your body won't have enough fuel to put on muscle. There is a Vitamins & Supplements topic under the Nutrition section for lots of advice on protein powder.

    If you drink sodas all the time -- cut that out. Cutting out sodas will help you lose 5 or 10 lbs from the stubborn midsection. Hope that helps.
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    Jul 02, 2010 5:13 AM GMT
    Intense Cardio and Weight training is kind of contradictory....... To build strength and muscle you'd need to up your protein/caloric intake. But then you'd kill all that in your swimming practices and races.... Kind of a hard battle to be won on that. Most people recommend 1.5 to 2 grams of protein per pound of body weight. With any sort of competitive cardio you'd be eating ALOT just to keep your body going, let alone gain.
    Id suggest you stick to your cardio and then maybe 2wice a week do weight lifting. Doing it everyday would be over kill especially when you're pounding your body with swimming. It wouldn't let your body much time to recover let alone build muscle. 2 days a week, maybe lower body one day and upper body another day.

    Whey protein will be your best friend unless you can make it to meal time and eat the whole table. Might help to mix in some weight gainer to add nutrients and calories..... And have 5-6 meals a day..... 3 main meals and 2-3 snacks. And like the guy above me said, cut out the sodas and unhealthy stuff.... a bag of cheetos aint a good snack( mixed nuts and yogurt and a protein shake is.)

    As for your midsection, along with eating right, there alot of ab workouts you can try..... and running intervals work well along with them......

    Good luck
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    Jul 03, 2010 4:08 AM GMT
    I would def recommend whole foods over protein powder however i live realisticly as well . protein powder is great supplement and its kewl if u go with a couple or so a day . I mean its a quick easy fix. but there are things out there high in protein that u can put in a tupperwear bowel and take out later aka chicken breast .

    swimming and weights back to back .

    i wouldnt necessarly recommend it due to the fact u will be worn out . but if u do i would do weightlifting first cause u stated ur goals was to build ..if ur swimming starts to take a beating then switch up. reason for weights first is the fact that u will deplete most of glucsose thru the lifting and then if u swim after that will cause more "fat " turn burn off. much like competitor bodybuilders will do weights and then incline treadmill cardio for 30 min after.
    Ideally i would def spread them apart so u can get maxium gains and strength levels up

    I would also if wanna lose fat fast i would do cardio in the morning on an empty stomach . about 45 to 60 min incline cardio on a moderate speed 3.5 to 4

    also u cant out train a bad diet . abs are built in the kitchen as other posters said

    1 gram of protein per body weight. i would also depending on what level u wanna take it at have carb grams lower at 100 to 150 depending if u like intense or not

    hope this helps any question feel free to ask


    spence
  • jackohannes

    Posts: 8

    Jul 04, 2010 2:23 PM GMT
    hey yooo,
    thank you guys for your generous feedback

    on these few days, i've been trying to do weights -> swim back to back, then i realize i actually dun have the power for swimming after the weight session...esp due to the reason that i am aiming for competitive swimming kind of training. The muscle pain after weight lifting discourage me to go for more.

    So i decided to swim in the morning, and then, hopefully workout at night (argh..but going out twice a day in a hot weather like this is sooo not fun..)
    If not, ill try to to 4 times weight a week, 60mins, and 2 times swimming a week, 60mins. Hoping this will burn away the little clingy clump of fat on my tummy at the same time defining and strengthening my muscles.

    About the protein powder,
    Im now taking 4EVER FIT - fruit blast the Isolate (strawberry kiwi),
    only taking it after weight training
    25g protein, 1g carbs per serving,
    is that good enough? (assuming that i have a fairly normal diet, not much junk food, and good eating time)

    ohh, abt myself:
    weight: 155lbs
    height 5'10"

    thank you all!!
    Jacky
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    Jul 04, 2010 3:18 PM GMT
    Hey Jacky,

    Since you're looking to perform at a high level, I would definitely keep swimming and weight training separate. Putting them back to back, even if you weight trained first, impairs your ability to gain muscle and recover adequately.

    As for protein, yes to the protein powder after workouts and maybe more. If you're training hard and looking for results, your diet should center around lean proteins, fruits, vegetables, healthy fats and complex carbs. You're already pretty lean, so emphasizing lean protein at every meal will help refuel your body and make sure you aren't eating away the muscle you're looking to build.

    I would start with a breakdown of 40% of your calories from protein, 30% from complex carbs and 30% from healthy fat. When I train people, I often suggest 1.5 grams per pound body weight of protein a day. If you weigh 155 lbs, that's roughly 230 grams.
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    Jul 04, 2010 5:51 PM GMT
    Since aerobic and anaerobic activity work in opposition to each other it's best to swim and lift 8-12 hours apart, so I'm glad you're trying to go that route. That's what I do and it's tough, but well worth it.

    If I were to do both consecutively, aside from ensuring I trained in a facility with both a good gym and lap pool so I can make a seamless transition I'd try to figure out which order would make me less prone to injury. Would the warmup from competitive swim training be worth the depleted lifting strength, or would that depleted strength make me lose my focus and injure myself lifting? Or would the strength and endurance gains I make from first lifting cancel out any perceived loss of benefit in swim training?

    Fortunately since you're now splitting your routine you don't have to experiment to see which consecutive routine works best for you. But even splitting my routines I had to experiment to figure out what order promoted the most progress, and even then I had to look at the bigger picture to determine what was best for me overall. I'd prefer to swim in the morning since I'm not a morning person and it's hard to hurt yourself in the pool, but I lift in the morning because the pool is ten minutes away while the gym is a half hour away, and I don't want to drive a half hour fatigued late at night.
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    Jul 04, 2010 6:09 PM GMT
    jackohannes saidIm a swimmer, at the same time i want to build some muscle
    My body is more like an althletic body type, with a bit of excess fat, thats why i want to do more cardio to help getting rid of these extra substance on my body..
    Here's a problem
    I am too lazy to go to the gym twice everyday and do one cardio and one weight training separately. Also I want faster results, so im planning to put my swimming session and weight training session back to back
    should I do swimming first or weight training first?

    hmm, im kinda a competitive swimmer, so when i say swimming sessions, i kinda mean pretty intense ones..

    Im just worrying if the swimming section will actually slow down my speed of muscle gaining..

    any suggestion?

    lastly...would you guys recommend me to take protein powder?
    (its not the right place to ask this one ..right lol..?


    Key word above: lazy. LOL. Too lazy to use a spellchecker; to lazy to write a proper sentence. Too lazy to post a picture. How very telling.

    Calories are what make gains, along with the proper stimulation. Without knowing the whole picture it's hard to give any level of qualified advice.