Cardio/Lifting Balance.

  • Posted by a hidden member.
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    Apr 30, 2012 3:06 AM GMT
    Hey Gang....kind of a broad/possibly complicated fitness question.

    I am trying to tone my body. I am lifting regularly and changing up the routine. I am running too....but I am seeing very few results. I have certain put on some mass from the lifting (I used to be way skinnier) but now I can't seem to get anywhere.

    I understand diet is important too. So I've been watching what I am eating. Soda is out entirely, so is red meat. Don't eat fast food either. Ever. I've been good and committed!

    Any other advice? Hints/tips/SECRETS?!
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    May 01, 2012 1:59 PM GMT
    Google for inflammatory foods, and cut those out of your diet.
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    May 01, 2012 4:19 PM GMT
    Start counting calories.
  • Montague

    Posts: 5205

    May 01, 2012 4:38 PM GMT
    paulflexes saidGoogle for inflammatory foods, and cut those out of your diet.


    I would starve to death if I cut all of those out hah
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    May 01, 2012 4:46 PM GMT
    Try keeping the running/cardio you're doing at a lower intensity (e.g., keep your pulse-rate lower) if you don't want to lose mass. Good luck!
  • Mikesdays2

    Posts: 20

    May 01, 2012 6:19 PM GMT
    prolly doing too much cardio....body is burning muscle.
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    May 01, 2012 11:52 PM GMT
    Drop the obvious cardio, lift for strength and change it up with hypertrophy workouts ...

    ...if you must have a high heart rate component, do a heavy lift series of sets followed by one or two high-rep/low-weight sets.

    Here is a model I am starting to use:

    Deadlifts and Squats (Day 1)

    S1: 1x8 @ 135# (warmup)
    {30sec rest}
    S2: 1x8 @ 135# (warmup)
    {30sec rest}
    S3: 1x3 @ 305# (working set)
    {3 min rest}
    S4: 1x5 @ 285# (working set)
    {3 min rest}
    S5: 1x8 @ 265# (working set)
    {3 min rest}
    S6: 1x8 @ 245# (working set)
    {3 min rest}
    S7: 1x10 @ 225# (working set)
    {3 min rest}
    S8: 1x15 @ 135# (cooldown set)
    {5 min rest}

    The weights listed above are for my deadlifts - my squats aren't quite there yet; I then roll right into the squats with the same timing and and warmup / reverse pyramid / cool down sets.

    Day 2 is Tricep skull-crushers, bench presses, and barbell rows on a similar (6 set) cycle

    Day 3 is kettlebell snatches, Turkish getups, pushups and chinups done in sets until failure.