Working in cardio

  • sfboy987

    Posts: 209

    Aug 12, 2008 1:30 AM GMT
    My main goal is to lose body fat and gain lean muscle. So far I've been lifting weights at the gym 3 days a week. How do I work cardio in? I know it's a good idea to run about 30 minutes after lifting weights, but I haven't done that yet. Probably a bad thing too not doing cardio, I know. However, I also HATE and I mean HATE tread mills. I MUCH prefer running outside at a park or at the beach, it's soo much better. I read somewhere that running long distances can actually hurt you if you're working out, but I think that might have just been for strength training. Or does it relate to what I'm doing? I'm planning on lifting weights 3 days a week and running 5-6 miles 3 days a week (I would run on the days I do NOT lift). Is that a good idea? Too many miles? Any input? Thanks!
  • pelotudo87

    Posts: 225

    Aug 12, 2008 2:58 AM GMT
    Well right now I've been doing 30 minutes of interval training after lifting 4 days a week and 30 minutes of the same thing but on an empty stomach one day a week. Since doing this, along with cutting out most sugar, etc., I've lost about 16/17 pounds since mid March.

    I don't know about the long distances. I think that's just if you are the type of person who can't gain weight, so running alot would make you loose muscle, but again im not sure.

    This is what has worked for me. Hope it helps.
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    Aug 12, 2008 1:50 PM GMT
    I do some form of cardio six days a week. I also hate the treadmill and can't run more than 20 minutes on it. I like to go running in the morning as much as possible, especially when it's hot.

    One thing you can do is start building your endurance for cardio. Try including a 10-minute warm-up before lifting and then do cardio for 15-20 minutes after lifting. You can do something else besides running on the treadmill, such as the stationary bike or elliptical trainer. Sometimes I will do 10 minutes on a machine, move to another one for 10 minutes, and then hit another machine for 10 minutes. It really alleviates the boredom. Good songs on the ipod help, too.

    You can also incorporate cardio into your weight training by doing supersets.
  • sfboy987

    Posts: 209

    Aug 13, 2008 6:34 PM GMT
    Thanks for the help guys, but i still have some questions. Alright, so my main goal is to lose as much body fat as is safe, AND gain LEAN muscle. I'm not looking to become a bodybulder, or gain a ton of muscle. I don't wanna be very skinny, but rather lean. For example, I guess like a swimmer's build? I dunno, like Michael Phelps or something (but I think it would take ages to look like him). I'm not looking to do hard cardio either, just run 5-6 miles at my own pace on the days I don't lift. Also, I'd like to just stick to cardio as my main form of running. So do you guys think this is still a good idea? Oh and btw what is HIIT?
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    Aug 13, 2008 6:40 PM GMT
    Look at sprinters bodies and look at long distance runners bodies.
    figure out which would you prefer and train accordingly.

    When I am in marathon training, I'm a lean muscle machine.
    If I want to bulk up and increase natural testosterone production, I do sprints and hill training.
    While they are both running, the intensity and amount of time make a big difference.
  • sfboy987

    Posts: 209

    Aug 15, 2008 11:28 PM GMT
    So from what I've read, I guess running long distances could start to burn off muscle. I don't want to burn off any muscle at all, so I'll just avoid long distance running for now. With that said, I'll start doing interval workouts as my main cardio. I was a distance runner in track for one season cause I was a terrible sprinter, so are interval workouts for distance runners effective for burning fat? Is there much of a difference between sprinter and distance workouts when it comes to losing fat? Any other suggestions would really help thanks!
  • sfboy987

    Posts: 209

    Aug 15, 2008 11:31 PM GMT
    Oh I forgot to add one important question. Since I'm lifting 3 days a week, how many interval workouts should I do every week? I remember interval workouts are streneous, and does need some recovery. Also, I've only recently started to workout so I don't want to these interval workouts too much cause I think my body would tire out. What do you guys think?
  • pelotudo87

    Posts: 225

    Aug 16, 2008 4:24 AM GMT
    Maybe start out 1 a week full workout (say 30 minutes), 1 20/15, 1 10 or so, and then as you gain endurance, increase all 3 to full 30 minute workouts.