Cardio Training with weight lifting

  • Posted by a hidden member.
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    Mar 04, 2011 5:09 PM GMT
    I need some advice:

    My body tends to be a little different from others.. My weight fluctuatues right now between 160-165 lbs, however when I tell people my weight they are usually surprised. Most when asked consider me a smaller/skinnier type guy. I am toned, but my arms are not very bulky. I'm trying to bulk up a bit, but I am also trying to lose fat... specifically a small (and I do mean small) pooch below my belly button. Tell me how this routine sounds to you:

    In January I got back into a weight lifting routine 5 days a week for about 45 mins per workout. I do 3 sets of 7 exercises at anywhere from 8-15 reps. One day I workout traps-delts-back and the next day pecs-biceps-triceps. Third day I am typically pretty sore so I do abs and cardio. Then the cycle repeats. I run hills at a local park, they are no joke for real. It's about 2 miles worth of running. I do this 2-3 times a week and it takes me anywhere between 14-17 minutes to do it depending on how I feel. Sometimes on the same day as my weight training. Plus, I really enjoy running. I was even running in 7 degree weather back in January.

    After Workouts I drink 1.5 scoops of muscle milk mixed with 1% white milk (I find milk tends to make it mix better) and a scoop of creatine. I find that the creatine sometimes helps with my run later in the day. I eat pretty healthy (not all of the time), but I know complex carbs: whole grains, mono and polyunsaturated fats, and protein are important parts of my diet... I'm just getting confused when it comes to running + weight lifting. I'm not looking to get huge, but I do want to gain mass while losing that excess fat in my abdominal area. Have tips? or any comments on what Im already doing?
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    Mar 05, 2011 8:36 AM GMT
    do you not have legs?

    Work these (running is not enough).

    most of the muscles mass on your body is lower body.

    You need to start thinking metabolism and the hormone production rather than calories in and calories burnt
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    Mar 05, 2011 9:09 AM GMT
    why not yes mix it up
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    Mar 05, 2011 9:49 AM GMT
    What you are wanting to do is very easy. I don't believe in the "bulk up, then cut down later" plan. What I have always seen people dealing with in this method is a lot of weight that they are trying to cut down after storing the "bulk up" weight in the wrong areas. I have always trained to bulk and cut at the same time. That way, you can manage your gains while gaining fibrous, lean muscle instead of looking puffy and then having to work twice as hard to cut it down.

    First off running hills doesn't focus on the core and midsection like you want, instead it focuses on the glutes and lower body. I suggest running sprints at the end of your workout on level ground (not uphill). This targets the abs more directly.

    If I am in an ab ripping phase, I completely cut out all sugars from my diet, as sugar is a huge cause of belly fat. Also, I never do fake sugars of any kind (sucralose, maltitol, splenda, etc). Despite the national marketing, these are even worse than real sugar because the body doesn't even recognize these chemicals as calories or food molecules that it can burn off. Instead, the body is confused by what it is ingesting and depending on your chemisty, it can be stored in areas where you definitely don't want anything stored! Unfortunately almost all protein powders (including muscle milk) contain engineered sugar molecules. You literally have to search for protein powders without fake sugars! I found a few that I like that have no fake sugar and are sweetened (if at all) with natural sweeteners:

    Isopure Natural has NO sweeteners at all. Tastes like nothing so you can put it into any mixer.

    Maxpro is sweetened with Fruit Juice and has less than one gram of sugar. And tastes really good too.

    Dymatize All Natural Elite is sweetened with Stevia.

    Good luck man!!
  • full_m0nty16

    Posts: 11

    Mar 08, 2011 6:27 PM GMT
    Good for you with keeping constant with your routine. However, here is where you could maybe tweak it just a bit. You say you're looking to add some mass, so to hypertrophy, do about 6-12 reps for 3-6 sets, but only rest about 30-90secs in between. Also, it sounds like you're neglecting your lower body as far as resistance training goes. If you're trying to add muscle, working those lower body muscle groups is very important. Working the large muscle groups, like the quads and hamstrings, makes your body produce more testosterone. Which is very essential for adding mass.

    As far as cardio goes, you could do it more often throughout the week. Maybe on your abs day, start out with running for a good 20-30 min. Doing cardio 5-7 times a week is ideal, and you'll see improvements.

    Lastly, to lose some of that fat mass, you'll have to create a 500 calorie a day deficit. This way you'll lose about a pound a week. A well rounded diet is made up of about 65% carbs, 10-25%Protein and 10-35% fat.

    I hope some of this helps you with reaching your goal.
  • Ironman4U

    Posts: 738

    Mar 08, 2011 7:00 PM GMT
    I always find these threads interesting because you'll get lots of advice and most of it is good. But it's usually all different, which just points out that there is "no ONE way." Instead, there are lots of ways that different folks do it and you can pick and choose and find something that will work for you.

    I'm on the extreme end of things since I train for Ironman triathlons. Typically, that means 2-3 workouts a day, 6 days a week. So typically, I'm doing one or two cardio workouts and a strength training in a given day.

    What I find, even when I'm not in Ironman training mode, is that if I make the strength training intense (supersets, not much rest or pushing harder than normal), I can keep my muscle (well, most of it) despite all the cardio. Your cardio sounds a bit light to me (it's all relative, I know). I would say 30-45 minutes, at least 3-4 days a week should do wonders. You can mix it up beyond running if you want. Make sure that you are doing more than showing up to run (or whatever). Do sprints, tempo runs, hill work or a combo to really give yourself a challenging workout.

    Bottomline, make each workout count. Push harder than what you're used to...even if you're used to pushing it and your body will react in a positive way. Good luck.
  • wander2340

    Posts: 176

    Mar 08, 2011 7:02 PM GMT
    I've been having this same problem. The advice shredcutback is giving is what I have been experimenting with these last few weeks and I can tell you the results have been phenominal!!!

    Basically, I do light workouts (relatively speaking) Monday through Thursday and am extremely careful with my diet. My goal during those days is to cut fat while maintaining muscle I've already put on. Then Friday is my killer muscle day. I double the amount of food I'm eating Friday, Saturday and Sunday and do not work out at all on Saturday and Sunday so my body can recover.

    Some of my favorite excersices are upside down pushups (start in push up position with feet against the wall then walk back on my hands until I am upside down. I do one pushup then walk out and back again and repeat as many times as possible) and the criss cross crunches where you touch your elbow to the opposite knee. Also do lots of chin ups, push ups, mountain climbers, etc (basic moves have worked well for me).

    I have made more progress in the last few weeks than I have in the last few months. Great advice shredcutback! Got any more?
  • Posted by a hidden member.
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    Mar 09, 2011 2:02 AM GMT
    wander2340 saidI've been having this same problem. The advice shredcutback is giving is what I have been experimenting with these last few weeks and I can tell you the results have been phenominal!!!

    Basically, I do light workouts (relatively speaking) Monday through Thursday and am extremely careful with my diet. My goal during those days is to cut fat while maintaining muscle I've already put on. Then Friday is my killer muscle day. I double the amount of food I'm eating Friday, Saturday and Sunday and do not work out at all on Saturday and Sunday so my body can recover.

    Some of my favorite excersices are upside down pushups (start in push up position with feet against the wall then walk back on my hands until I am upside down. I do one pushup then walk out and back again and repeat as many times as possible) and the criss cross crunches where you touch your elbow to the opposite knee. Also do lots of chin ups, push ups, mountain climbers, etc (basic moves have worked well for me).

    I have made more progress in the last few weeks than I have in the last few months. Great advice shredcutback! Got any more?


    Thanks for the shout-out wander. I got plenty more!! I love the criss cross crunches. one of my faves as well.

    And Ironman--totally right. There are many ways to get there! you just got to figure what works for you and keep it up!
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    Mar 10, 2011 11:37 AM GMT
    Thanks for all the great advice!! I'm mixing it all up to see whats going to work for me. I'm excited to see the results.