running/weights

  • Dan160

    Posts: 4

    Jan 03, 2011 10:50 PM GMT
    So, ive started running 3 times a week (monday wednesday friday) and on tuesday and thursday i do weights. i usually run about 2 2.5 miles mon wed fri. is this good for losing weight? any suggestions or things i should do differently?
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    Jan 04, 2011 12:01 AM GMT
    You bet, but weight loss is made in the kitchen. Eat clean and your body will get lean.
  • tongun18

    Posts: 593

    Jan 04, 2011 6:00 PM GMT
    Cardio is excellent for your heart and for building lung capacity and stamina but it's actually the hardest way to lose weight. Invert what you're doing, do cardio twice a week and weight lift three times a week. The more muscle you build the more calories your body will burn throughout the day.

    But Bullwinkle (icon_smile.gif great name) is right, you can work your ass off weight lifting and/or doing cardio but if you aren't eating properly you're wasting your workouts.
  • Ironman4U

    Posts: 738

    Jan 04, 2011 6:06 PM GMT
    You'll burn more calories from running than other forms of cardio, but mix up your routine a bit. If you're running three times a week, do different workouts with each run to maximize performance improvements, as well as get that lean look you want.

    My suggestion would be to do one longer run, you can build this up over time; one tempo run which is your shorter run (half of your long distance run); and one sprint workout (you can also substitute a hill workout).

    Good luck!
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    Jan 04, 2011 6:07 PM GMT
    Bullwinklemoos saidYou bet, but weight loss is made in the kitchen. Eat clean and your body will get lean.

    +1

    Running will help you keep off the weight you lose when you fix your diet.
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    Jan 04, 2011 6:09 PM GMT
    tongun18 said
    But Bullwinkle (icon_smile.gif great name) is right, you can work your ass off weight lifting and/or doing cardio but if you aren't eating properly you're wasting your workouts.


    I agree with this. Running burns over 100 calories per mile. Sure there are other things you can do aerobically that burn lots of calories...but running is something you can do out the door without much forethought.

    But it's also true that 100 calories is a slice of bread. Even if you ran 10 miles per day, you could undo that by having a milkshake and fries (not that occasional indulgences aren't OK...just trying to make a point).

    My own background is as a competitive distance runner. But now I run to and from the gym three days a week, and leave the distance for those other days. That keeps me very fit aerobically (so I don't have do those stairmaster or treadmill or eliptical trainer rats-in-maze aerobic routines and can run on trails), but has given me an upper body, core strength and definition (for the weight training days).

    Best of luck in planning this out for yourself.

    John
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    Jan 04, 2011 6:20 PM GMT
    Research has shown that combining physical activity with eating right is the best method of losing weight. And those that lift weights have greater success than those that just do cardio, so you're on the right path.

    Be aware that muscle weighs more per square inch than fat, so while you might be losing inches, you might not lose as much weight as you'd think. When it comes right down to it, most people don't care how much they weigh, they just want to be smaller, and exercise/eating right will accomplish that. A body comp test can be a valuable tool to help mark progress; if you haven't already, talk to a trainer about possibly getting one.

    Good luck!
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    Jan 04, 2011 6:28 PM GMT
    honestly it depends on how much weigh your trying to lose! If its a lot... cardio will help get rid of some of it (you still need to pay attention to your diet...start easy with just proper serving sizes)...
    And sometimes just running on the tread mill won't do anything.. I had that problem... explore all the cardio equipment and see what works for your body.. I like the stair master... you can mix it up by going side ways and backwards... you can also had weight as you get better with it...
    It work in my case...

    Everyone's body is different tho..
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    Jan 04, 2011 6:33 PM GMT
    runnerjc said

    Be aware that muscle weighs more per square inch than fat, so while you might be losing inches, you might not lose as much weight as you'd think.


    Excellent point. Many people are obsessed with the number on the scale and not their body fat measurement.

    Nice to see a forum thread like this.
  • roadbikeRob

    Posts: 14395

    Jan 04, 2011 6:40 PM GMT
    I think that running and bodybuilding are compatible athletic activities. Running provides excellent cardio and helps keep the fat off. This will also help your gains in muscular development become more visible which is what you want from all the ass busting workout routines at the gym.
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    Jan 04, 2011 7:34 PM GMT
    roadbikeRob saidI think that running and bodybuilding are compatible athletic activities. Running provides excellent cardio and helps keep the fat off. This will also help your gains in muscular development become more visible which is what you want from all the ass busting workout routines at the gym.
    Running also makes an excellent warm-up for leg day. icon_biggrin.gif
  • mybud

    Posts: 11838

    Jan 04, 2011 7:54 PM GMT
    Dan160 saidSo, ive started running 3 times a week (monday wednesday friday) and on tuesday and thursday i do weights. i usually run about 2 2.5 miles mon wed fri. is this good for losing weight? any suggestions or things i should do differently?


    Dude doing cardio and lifting...is excellent for losing weight....Congrats....BUD
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    Jan 04, 2011 8:03 PM GMT
    Ironman4U saidYou'll burn more calories from running than other forms of cardio, but mix up your routine a bit. If you're running three times a week, do different workouts with each run to maximize performance improvements, as well as get that lean look you want.

    My suggestion would be to do one longer run, you can build this up over time; one tempo run which is your shorter run (half of your long distance run); and one sprint workout (you can also substitute a hill workout).

    Good luck!


    That's just not true.

    HIIT, on an incline (stairs, bleachers, hills) burns WAY MORE calories than running without all the impact issues of running. Where on Earth are you getting your info?

    NOTHING improves cardiac threshold better than HIIT, HANDS DOWN. SPRINT, SPRINT, SPRINT.

    Only weights can INCREASE your lean muscle mass, strengthen your bones, and RAISE your metabolism as YOU GROW OLDER.

    Keep your calories up to sustain performance. EAT. Get busy with HIIT. Lift. Rest. Eat small meals often.

    You can get VERY LEAN, with as little as 12 minutes of HIIT daily.

    You can read calorie burn charts; look at how HIIT increases cardiac threshold; read about sudden death syndrome in folks who run.
  • Ironman4U

    Posts: 738

    Jan 04, 2011 8:05 PM GMT
    Yea, look at chucky above and look at me...take your pick over which lean look you want.
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    Jan 04, 2011 8:11 PM GMT
    Ironman4U saidYea, look at chucky above and look at me...take your pick over which lean look you want.


    Yep.

    Here's 12 minutes of HIIT a day, for 24 weeks.

    See who gets leaner, without the impact injury, without countless hours, without losing a bunch of muscle? 5'5", 195#...and 4% fat.

    9730_176046.jpg

    HIIT wins HANDS down.

    Some folks train smart. Some folks train hard. The experts study the science, apply it, and have the results to show for it.

    Just FYI, on the science side. I routinely held my heart rate at 190 for 20 minutes, or 12 minutes, doing the HIIT (I do intervals, so it takes a while to get through them.)

    I had a sonigram and an EKG done on my heart. Like Lance Armstrong, I have AHS (athletic heart syndrome. I don't have Lances' heart, of course.) I do, have a stronger heart, with larger stroke volumes than someone without my cardiac threshold from doing the HIIT. I'm quoted at 0 risk of a cardiac event, although, clearly, there's some risk, no matter who the individual.

    At 50, my target heart rate is at ( .65 is (220 - 50) * .65 or only 130BPH. I routine, even being 220 right this minute, bring my heart rate to 150 for extended periods of time.

    I LIKE doing cardio, but, right now, we're in a slow period; money is tight; so I've slowed down. If I compete Fall 2011, I'll be 176 at about 4% fat. We'll see. I'm 217 today, and a bunch fatter, but, that's where my set point is at the moment.

    Although I'm 50, and extremely mesomorphic for my height, my cholesterol never get above 150.

    Because I've been doing it for 35 years, I've had a chance to watch numbers as I go along, and debunk myth versus science, both in myself, and my peers.
  • mybud

    Posts: 11838

    Jan 04, 2011 8:11 PM GMT
    Ironman4U saidYea, look at chucky above and look at me...take your pick over which lean look you want.


    AND LOOK I WILL.............
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    Jan 04, 2011 8:46 PM GMT
    meh,they're two different body types.

    Peace will come on RJ the day people will admit to the fundamental reason as to why they run.
    I run for the same reason i bike and xcountry ski : because i fucking LOVE it. period.

    some do it to lose weight or just to achieve good cardio health. Short and intense is better from what i've read . Years ago in Bycicling Mag i had read intervals was burning more fat than LSD ( long steady distance ) .

    If you race, you do intervals and sprints, but you also need to do the distance to gain the endurance. You need to practice sustaining the effort and lactic discomfort.

    i've cut down on cardio in the past 3 months as an experiment to see if i could gain.
    So i went from 178 in september and i'm now at 192 . ( ok there are a few pounds of xmas fat in there, : ) . I'm going to resume more frequent running and skiing ( if we get snow .. fucking lousy winter ) and bring back my fat% .
    at 6'2" i'd like to be at around 195 lean ( yeah, i'll be slower on my bike but its a compromise ) .

    ah, i was never tested but i think i got AHS . I wake up at 32 bpm.
    also have a really hard time going above 160 .




  • Lincsbear

    Posts: 2605

    Jun 30, 2011 1:42 PM GMT
    I`d say you have things pretty right for weight loss.But do you need to lose any,given your height/weight?Make sure you eat a healthy,low fat diet;plenty of fluid and rest.Your cardio is good exercise for heart/lungs/circulation,and weight training will develop/tone muscle,improving strength and physique.But I doubt you actually need to lose weight overall.
    All the best with your training!