cardio and resistance on same day

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    Nov 13, 2011 9:16 PM GMT
    If you do a quick 20 minute cardio session after every weights session, does that take away from your muscle gaining from the weights? I need to lose some belly fat and have been gaining lots of weight, good and bad. I think 20 min a day will make a lot of difference, but I read that it cancels out the 'muscle building mode' your body goes into after doing intense weight training.
  • tuffguyndc

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    Nov 13, 2011 10:16 PM GMT
    divvy198509 saidIf you do a quick 20 minute cardio session after every weights session, does that take away from your muscle gaining from the weights? I need to lose some belly fat and have been gaining lots of weight, good and bad. I think 20 min a day will make a lot of difference, but I read that it cancels out the 'muscle building mode' your body goes into after doing intense weight training.
    not if you keep your heart rate below 123. but you risk losing the opportunity to feed your muscle. after a workout there is a 30 minute window that you have to feed muscle that you just destroyed.
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    Nov 13, 2011 10:37 PM GMT
    You'll be fine. It's only 20min. I would drink some whey(15-25g) right after the weights though. Then normal recovery after your cardio.
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    Nov 13, 2011 10:40 PM GMT
    Considering that you should be doing stretching after your strength training, doing 20 minutes of cardio in addition to that would probably too much time before you get some protein into your body. The additional cardio may also burn too many calories during that muscle recovery period. As a result, some of the protein that you are ingesting may be used as fuel instead of for muscle building.

    I alternate days. I do 3 days of strength training and 3 days of cardio. I take Sunday off. It seems to be working for me so far.
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    Nov 14, 2011 12:04 AM GMT
    DudeInNOVA saidConsidering that you should be doing stretching after your strength training, doing 20 minutes of cardio in addition to that would probably too much time before you get some protein into your body. The additional cardio may also burn too many calories during that muscle recovery period. As a result, some of the protein that you are ingesting may be used as fuel instead of for muscle building.

    I alternate days. I do 3 days of strength training and 3 days of cardio. I take Sunday off. It seems to be working for me so far.


    I knew it, that was my plan, i just was hoping there would be an alternative to having to reduce my lifting days. So, basically, I'll do what u said.
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    Nov 14, 2011 12:16 AM GMT
    divvy198509 saidI knew it, that was my plan, i just was hoping there would be an alternative to having to reduce my lifting days. So, basically, I'll do what u said.


    I'm certainly no expert on the subject. I'm basing a lot of this on my own experience. I've recently cut back on my cardio to try to increase my muscle gains. I think I was exercising too much and not allowing my muscles to grow. I get impatient.

    The only other option I can think of is to split your workouts, such as doing cardio in the morning and doing weight lifting in the evening. But who has time for that? I don't know how much time you would need in between each workout.
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    Nov 14, 2011 12:22 AM GMT
    I've seen much better results doing cardio on off days. Unless your goal is fat loss.
  • mikey_101

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    Nov 14, 2011 11:41 AM GMT
    Iv been wondering this for quite a while aswell.

    Would it make sence to do weights for 1 week, cardio for the next and repeat?
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    Nov 14, 2011 9:18 PM GMT
    It kind of just depends on the results you are going for. If you are trying to lean out like I am then doing resistance and cariod would be a good idea. It's what I am doing now. One thing to watch though is your protein intake. You might be breaking down muscle more while doing this. You may need to increase your protein intake. I don't know anything about supplements and I've heard sketchy things about whey so I don't want to give advice like that. I've been checking my body composition here in my university's health center and it's proven to be helpful. I just eat an extra grilled chicken at about every meal and increase my green veggie intake.
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    Nov 14, 2011 9:21 PM GMT
    I've been wondering about this, because I have been thinking of starting to ride my bike to the gym. It's about 2 miles with a huge hill on the way back. I probably shouldn't do that...I guess that over training is a great way to lose weight, lol.
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    Nov 14, 2011 9:35 PM GMT
    westanimas saidI've been wondering about this, because I have been thinking of starting to ride my bike to the gym. It's about 2 miles with a huge hill on the way back. I probably shouldn't do that...I guess that over training is a great way to lose weight, lol.


    Oh yeah... my trainer said you should run in the morning before you eat so your body will use the fat for energy.I think that's what happened to me. At like once a day during the summer and it was light stuff like subway or something of the sort and would go running hours late. I wouldn't eat to after I went running and I was strict about what I ate... usually just baked up some chicken breasts and a salad. Worked some amazing wonders! I can't wait to have my kitchen back again so I can get back to that kind of routine! School and cafe food suck and make it hard to stay on target but luckly its been working out good.
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    Nov 15, 2011 2:51 AM GMT
    There is no way im going to the gym twice a day, although i love it, that is obsessive, Id rather be obese and need to be forklifted out of my bed every day.

    I cant even see properly in the morning and I have even cried when Ive had to wake up. I hate mornings, I wish they would die, I will NEVER work out in the morning, it would not be productive, id collapse after 2 seconds.

    current average week

    monday- off
    tuesday- chest
    wed- back
    thurs-off
    fri-shoulders
    sat- Legs and arms- Very long 3 hour session
    sunday back to chest


    new december week?

    monday- off
    tuesday- chest and tris
    wed-cardio
    thurs-back and bis
    fri - cardio
    sat- Legs and shoulders
    sunday- cardio


    What do u lot think about this new routine? So, Ive put in an extra working out day, so now only 1 off day (dont know how sustainable that will be) then condensed my lifting days to just 3 and added in 3 cardio days.
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    Nov 15, 2011 2:57 AM GMT
    I don't know if there is an advantage to working out different muscle groups on different days when you are alternating cardio with strength training. In your scenario, you are only working out each muscle group once a week. Someone with more knowledge should speak up and tell us whether that is a good idea or not.

    I do a full body workout three days a week, alternating with cardio. I am fairly slim right now, and I'm trying to gain more muscle.
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    Nov 15, 2011 3:03 AM GMT
    This thread applies to me too. Random...the universe is working in my favor. Thanks for the intel, guys!
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    Nov 15, 2011 3:15 AM GMT
    I almost always do 30-40 minutes of cardio after weightlifting. But I'm still trying to lose fat and have accepted that I'm probably not going to see any significant muscle gains until fat loss is no longer my primary goal. I've read that doing cardio after lifting will tap more into your body's fat storage because you have already spent time burning other macronutrients when you lift. I'm not an expert and I think for the most part it's just about total calories burned- IF you are going for fat loss. But do what works for you.
  • mikey_101

    Posts: 250

    Nov 15, 2011 8:46 AM GMT
    Has anyone tried doing Cardio weeks, then Weight weeks?

    I'm trying in vain to pack on lean muscle, and struggle to find the ballance of weights v cardio....... the cardio seems to stop any gains I make.

    I have been pondering doing a week of each.

    If anyone has tried this approach or has any evidence - anecdotal, or imperial - then please do say!

    Cheers.

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    Nov 15, 2011 9:14 AM GMT
    jumpstreet saidI used to do both on the same day. Wouldn't suggest doing intense cardio though, otherwise you'll be worn out by the time you get to the resistance training.


    yeah you should do the resistance training first before you jump in to the cardio. It actually helps you burn off more fat that way when you do cardio after resistance training. As my trainer put it, you'll burn up the Carbs with the resistance training if you ate at some point during the day. It's been working for me!
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    Nov 15, 2011 9:16 AM GMT
    wolfpackbuddy saidI almost always do 30-40 minutes of cardio after weightlifting. But I'm still trying to lose fat and have accepted that I'm probably not going to see any significant muscle gains until fat loss is no longer my primary goal. I've read that doing cardio after lifting will tap more into your body's fat storage because you have already spent time burning other macronutrients when you lift. I'm not an expert and I think for the most part it's just about total calories burned- IF you are going for fat loss. But do what works for you.


    Im exactly in that same boat with you bro and yes that's right. My trainer told me that just the other day! Good luck! Stick with it!
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    Nov 15, 2011 9:30 AM GMT
    Just a thought but why don't you macro cycle?
    eg 6 week muscle gaining, 6 week endurance and 6 week cutting or something. That way you're focussing on one objective at a time and your efforts of muscle gaining and fat reduction aren't counteracting each other.
    Just a thought. It works well for me. My PT got me onto it and the results have been awesome. Particularly in the cutting phase it gets stripped off! Such a good feeling.
    I use a mass gaining protein powder in the 1st 2 stages and switch to a lean muscle protein in water with a metabolic booster sooo good! But using the mass gainer whilst trying to cut or the lean muscle prtoein whilst trying to mass gain doesn't work for me. So macro cycling is definitely the approach for me. Means you have to opt for longer term goals rather than immediate results in all areas but I'm cool with that.
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    Nov 15, 2011 10:41 AM GMT
    I'm not an expert, but I typically do the cardio before. It's a good warm-up for your body and them muscle groups before the weight training.

    But I may be totally wrong.
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    Nov 15, 2011 1:17 PM GMT
    oh man, so many conflicting opinions, looks like I'll be trying good old trial and error.
  • MikemikeMike

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    Nov 15, 2011 7:17 PM GMT
    jumpstreet saidI used to do both on the same day. Wouldn't suggest doing intense cardio though, otherwise you'll be worn out by the time you get to the resistance training.


    This^^
  • Latenight30

    Posts: 1525

    Nov 15, 2011 7:53 PM GMT
    Different workouts work for different people. You have to see what works for you.
    If it comes down to time or days it might be more benificial to do both.
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    Nov 16, 2011 8:15 AM GMT
    onaquest870 saidI'm not an expert, but I typically do the cardio before. It's a good warm-up for your body and them muscle groups before the weight training.

    But I may be totally wrong.


    My trainer said to do about 10 mins of warm up cardio before weight lifting and then doing my cardio after I lift weights. Seems to be working quite well for me but again if you want to lose weight.