When to switch from cardio intense to weight training intense workouts.

  • cesarin03

    Posts: 38

    Apr 01, 2009 2:53 PM GMT
    I've been on here for a few years and have never posted. But after reading the forums for a while now, i figure I can ask for some advice from the community on this topic.

    So when I came out to myself it was junior year of college. I was then 310 lbs. Bought a book fitness for life (matt roberts) and followed the routines and guidlines set forth in that book. By the time I graduated about 18 months later I was at 260 lbs. Continued the workouts in the book until i reached 210, the year when i came back from my year abroad in Tokyo.

    Relationship hits and from 2006 to 2008, the weight crept back into me, because my ex had the metabolism of a squirrel, and i didn't. When we broke up i was back at 290 lbs.

    So this time around, i'm starting off the same way, more cardio than weight lifting, and more compound type of workouts with light weights.

    I currently do low intensity cardio (HR between 110 to 130) for an hour about 6 times a week, and workout with my trainer 3x a week (light weights compound exercises, boxing, core training). I'm back at 253 lbs.

    At what weight is it appropriate to switch out to more weight training and less cardio? I also have a pear shaped body (damn the junk in the trunk).


    Thanks guys in advance for your input.
  • Posted by a hidden member.
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    Apr 01, 2009 5:53 PM GMT

    The first question to ask is 'What are your goals? ' Do you want to have hidg CV fitness or do you want to build muscle?' It is difficult to achieve both. However, it is entirely possible to have a high level of CV fitness and have good muscles with excellent definition which in overall fitness terms ( and sexiness) is really the ideal.

    I suggest that you do 3 resistance sessions a week and 2 high intensity CV sessions maintaining your heart rate at 80 to 85% maximum heart rate for 30 to 40 minutes. The most efficient way to achieve this is to do interval training.

    However, you need to sort you nutrition out also - 1.4 grams of protein per kg body weight per day and 5-6 grams of carbs per kg body weight per day. Avoid the saturated fats and eat lots of fruit, salad and veg.

    Happy to chat more if that would be helpful.
  • Tyinstl

    Posts: 353

    Apr 19, 2009 12:38 AM GMT
    I've heard the experts say that you should do the same exercises whether you're building muscle or losing fat--the only thing that should change is your diet.

    If you are trying to lose weight I'd recommend HIIT no matter what weight you're at, but you shouldn't be able to do more than 15 minutes of real, high-intensity stuff. If you can then you're not working hard enough.
  • Posted by a hidden member.
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    Apr 19, 2009 12:41 AM GMT
    So, I'm in my own weight-loss and self-improvement journey, so this is something I've heavily researched myself.

    Pretty much every source I've found has said to build muscle in addition to CV exercise. Why? Besides all the other benefits of muscle, the more muscle you have, the higher your basal metabolic rate is, so the more calories you burn as you sleep, sit, and walk around in life. That is, it's a long-term investment that pays off bigger later.

    Myself, I've been doing 3 days a week of training, and 3 days a week of cardio.
  • Posted by a hidden member.
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    Apr 19, 2009 4:17 AM GMT
    Yeah, this is the thing I don't get. Not sure why/where guys get this idea that they have to lose the extra weight first, and then start building lean muscle mass. Totally false. And a big waste of time. And it just creates frustration. Because after you've lost the fat, you're as weak as a little girl because you haven't been lifting. And now you have to start from the bottom to achieve the muscle mass/definition.

    You should do cardio and lift weights and eat right, all at the same time. You will lose the fat and build muscle mass concurrently. Eventually, the two points will meet and you will have an impressive body.

    Some might tell you that you'll lose some muscle mass from the cardio. Yeah, probably. But that's not important, since you're not going to be entering a bodybuilding competition. Or are you? icon_wink.gif

    Another myth is bulking and cutting. Waste of time, unless you're competing.