Does Cardio Not mesh well with Weight Lifting? Following Mens Fitness: Total Body Plan not a lot of cardio...Should I add it?

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    Sep 05, 2007 3:44 AM GMT
    I am following a workoutbook that i recently bought(Men's Fitness Total Body Plan). In the book it says do not deviate from its plan. Im about 30 pounds overweight and i am following the book and diet. Right now Im in the gaining stage of the book.I dont want to gain!!! The book tell me to only run on my off day which are wens and sat. And they prefer me to run 15 seconds and rest 30 second 8 times(Not a whole Lot). I can feel a diffrence but i think this book is for someone who is HWP. I workout in the morning and would like to run in the evenings to lose the access weight? any suggestions? Is this Ok? or will this backfire?
    the book keeps saying by overdoing it, it will slow my process down.

  • Sep 05, 2007 4:53 PM GMT
    They are probably basing this advice on the idea that as you build lean body mass, your metabolism will rise, which will help you lose weight. I have been using the plan from "The body sculpting bible for men." But in my program I lift 4 days a week and do cardio two days a week. I'm personally not doing cardio for weight loss so much as for actual cardiovascualar health. I'm trying to overcome my need to inhalers due to my asthma. So far it's working fairly well. But I will have to wait until winter to know for sure how well my asthma has been dealt with, because that's my bad season.
  • DiverScience

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    Sep 05, 2007 5:17 PM GMT
    Here's the question:

    Why are you doing a gaining cycle if you don't want to be gaining?

    The only reason to do that is if your cutting cycle has stalled because your metabolism has adjusted.
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    Sep 06, 2007 3:45 AM GMT
    because the book says to do it. It starts with the warming up program (3 weeks), then the gaining program( 6 weeks) then the weightloss program (6 weeks). It says dont skip the gaining program. So im doing it. i Just want to know if lifting weights in the morning and running in the evening is ok or overdoing it.
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    Sep 06, 2007 6:24 AM GMT
    Quite simply because exercise is the most ineeficient way to lose weight and burn fat.

    The bok relies on 3 principles for weightloss:

    1) Diet getting you into a deficit

    2) Depending on which book the weights routine may provide all the cardio benefit you need, if its combination exercises of supersets, tris and quads, minimal rests and working to exhaustion with a slow cadence for example

    3) Th etype of running routine you are talking about is called HIIT, High Intensity Interval Training and EPOC, (basicaly the alleged afterburn) HIIT gives you more bang for your buck than normal long distance runs when your body conserves energy to last the endurance aspect. HIIT also elevates the heart rate which then means after you finish you will continue to burn more energy. Combine that with the weights and retained muscle then its the perfect recipe for giving the metabolism a kick up the arse.

    I personaly wouldnt rely on training at all to burn an exact number of calories, its too erratic and far easiet not to eat unneceary calories in teh first place ie it takes seconds not to eat 500 cals yet 40 mins average CV to do the same.

    the reason the book says dont deviate is quite simple. Energy provision is calculated so that you have sufficient for the training and still to create a deficit in calories. If you add more exercise or training you will crete too greater a deficit and your fatloss and indeed metabolism will eventualy start to slow down. You will still continue to lose weight but at a slower rate than you could have.

    At the end of the day I look at it like this, people often raise the questions as to should I add more or I feel I am not doing enough. But on the same basis they didnt have the knowledge to stop themselves getting overweight in the first place, (dont get me wrong I was the same and was a fat sod for years until I started reading up). So why spend your money on advice and then think you know better? It doesnt make sense when you look at it like that does it. But sometimes less is more, not something you hear said often in gay society PMSL

    You will probably find it takes a good 3 weeks to really hit the sessions correctly and then you will be saying "shit I couldnt do any more if I tried". So stick at it.

    As for the initial phases of the book its conditioning for an untrained body its the initial stages. You will make muscle gains as you begin but in a deficit calorie situation this will not continue, strength will though.

    I personaly dont do any running and still lose 2 lbs average a week and have a far greater CV ability than ever befor. But thats down to the structure of my routine.

    Good luck with your training
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    Sep 06, 2007 12:09 PM GMT
    The reason they state not to skip the gaining stage is based on the principle that, the more muscle you have, the more calories your body will burn during resting/non-workout time. So, it you are trying to lose 30 lbs (of fat), you need to add some muscle - it will help you from gaining it right back when you are done.

    From what I've learned, it's fine to do weight training and aerobics in the same day as long as they are a few hours apart (like 6 or so). Most of what I've read suggests doing the aerobic/cardio in the morning, and the weight training in the afternoon though; I think this has something to do with your glycemic index when you wake up.

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    Sep 12, 2007 11:28 AM GMT
    Joes theres a large school of thought that believes it is damaging to weight train first thing in the morning due to fluid in the spinal chord and its displacement, havent read up on it much myself tho to be honest.
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    Sep 14, 2007 9:01 AM GMT
    Cardio will HELP your weight training for a BUNCH of reasons.

    You can train harder if you are in shape.

    You'll stay leaner.

    You'll have much better vascularization / capillilarization.

    You metabolism will be better.

    You'll feel better.

    You won't get out of breathe.

    You'll be hot and sexy.

    However...endless hours of cardio will make you a skinny tweeb. If you are already anorexic, stop it, and eat. Cardio is good.
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    Sep 14, 2007 9:05 AM GMT
    Intervals will keep raising your fitness level, and make felt melt like butter on popcorn.
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    Sep 14, 2007 7:26 PM GMT
    chucky you can get all that from the way you structure your weight training and it also means thats more effort you can put into your weight training without detracting from it

    Again that bleeding Jane Fonda brainwashed everyone it must have been the spangly leotards or they all wanted to be her.