The ever long debate: Cardio and lifting...together or separate?

  • Posted by a hidden member.
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    Oct 08, 2009 8:39 PM GMT
    So...Im SICK of the spare tire and I want it GONE. I've have already slimmed down from a chunky 220ish to around 190. BUT the love handles and pooch remain. I have decided to up the cardio.

    The age old question guys:

    Is it ok to do cardio the same day you lift weights. Especially if you want to lean up but not lose muscle mass.

    Before or after you lift?

    Thoughts? Facts? Please share icon_wink.gif
    -Ted
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    Oct 08, 2009 8:45 PM GMT
    cthedj saidSo...Im SICK of the spare tire and I want it GONE. I've have already slimmed down from a chunky 220ish to around 190. BUT the love handles and pooch remain. I have decided to up the cardio.

    The age old question guys:

    Is it ok to do cardio the same day you lift weights. Especially if you want to lean up but not lose muscle mass.

    Before or after you lift?

    Thoughts? Facts? Please share icon_wink.gif
    -Ted


    I´m in the same boat, wanting to get rid of the last of my post illness/post move pudge.

    If cardio = same day, do after lifting.
    Intervals better than steady state (also shorter).
    Don´t over train: counterproductive.

    clear?

    Also, you can make your lifting more cardio ish by doing super sets and circuits. Work hard and short.

    MOST OF ALL eat well. Really it´s mostly about the kitchen. Very dull, sorry, but that it the reality.

    If you were closer I´d whip you into shape icon_wink.gificon_twisted.gif
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    Oct 08, 2009 9:23 PM GMT
    cthedj said
    The age old question guys:

    Is it ok to do cardio the same day you lift weights. Especially if you want to lean up but not lose muscle mass.

    -Ted

    Of course it is, I actually suggest it as 15 minutes of cardio will burn off stores of glycogen that will allow the weight lifting activity you do then burn more calories than it normally would.

    Like Lostboy suggested, intervals with high intensity are your best bet, but there is nothing that should stop you from doing cardio on a weight day.
  • CuriousJockAZ

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    Oct 08, 2009 9:30 PM GMT
    Spinning Classes are the best cardio I have found other than swimming
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    Oct 08, 2009 9:31 PM GMT
    I have been doing 15 to 25 minutes before lifting for the last couple weeks. I start of doing tredmill at higher incline and speed (very fast walk) then jump on to stairmill for a bit then do ski machine...And yes NO treats in the house LOL!icon_eek.gif
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    Oct 08, 2009 9:34 PM GMT
    I've always been told that it's important to get the heart rate up before weight training, never followed through and asked why... 15min cardio before and after lifting is what I was told.

    Right now I go for a 20-30min run on a treadmill, and then do my lifting... I didn't know there was even the possibility of a negative impact from doing cardio on the same day... Is there even an answer to this question, I'm sure there are a lot of different schools of thought about this.
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    Oct 08, 2009 9:35 PM GMT
    Before I moved, left my gym behind, and transformed into a walking tub of Ben and Jerry's, I did weights every weekday (with a rotating day off) at noon and then a separate cardio workout in the evenings and/or morning...that way, I didn't feel like I was compromising either the cardio or weight session.
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    Oct 08, 2009 9:57 PM GMT
    cthedj saidNO treats in the house LOL!icon_eek.gif


    icon_wink.gif I guess this is "technically" the truth... But we won't get into that, lol...
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    Oct 08, 2009 10:03 PM GMT
    Dude, its all about building the muscle mass to ensure that you are burning at least the number of calories you consume in a day. Cardio is a wonderful thing, but building muscle will burn the fat as fast if not faster than cardio will. You like me have subcutaneous fat which is VERY easy to get rid of. I was 260lbs ripped.... Stop lifting for 2 years, ate whatever I want and dropped down to 250lbs of blubber. Now I am at 192lbs...It is all about what you eat and exercising. A walk in the park (which I would be more than happy to attend) is exercising. Gotta keep moving...There are no short cuts... BUT, once you get to an ideal weight it is very easy to maintain it with a little discipline.
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    Oct 08, 2009 10:03 PM GMT
    djowen6565 said
    cthedj saidNO treats in the house LOL!icon_eek.gif


    icon_wink.gif I guess this is "technically" the truth... But we won't get into that, lol...
    Listen you beast...you arent allowed to comment hahaha, this is open for folks who DONT know me or where I live hahahaha hugs to the Davester.
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    Oct 08, 2009 10:04 PM GMT
    djowen6565 saidDude, its all about building the muscle mass to ensure that you are burning at least the number of calories you consume in a day. Cardio is a wonderful thing, but building muscle will burn the fat as fast if not faster than cardio will. You like me have subcutaneous fat which is VERY easy to get rid of. I was 260lbs ripped.... Stop lifting for 2 years, ate whatever I want and dropped down to 250lbs of blubber. Now I am at 192lbs...It is all about what you eat and exercising. A walk in the park (which I would be more than happy to attend) is exercising. Gotta keep moving...There are no short cuts... BUT, once you get to an ideal weight it is very easy to maintain it with a little discipline.
    So we dont mention the muffin with cream chese frosting? Ok we dont. Thanks for the tips guys!
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    Oct 08, 2009 10:13 PM GMT
    cthedj saidI have been doing 15 to 25 minutes before lifting for the last couple weeks. I start of doing tredmill at higher incline and speed (very fast walk) then jump on to stairmill for a bit then do ski machine...And yes NO treats in the house LOL!icon_eek.gif


    When you are on a treadmill make sure you are NOT holding onto the rail- it is counter productive.
    I also find that the elliptical machine gives me a far more intense burn than treadmill, without the joint pain/damage.
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    Oct 08, 2009 10:13 PM GMT
    hahaha, you said it. I was gonna keep your secret safe!

    I guess we can mention the Dibs, Fried Oreos, Coldstone, Nutella on Tortillas... ummmm.... Sorry you made me icon_wink.gif
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    Oct 08, 2009 10:37 PM GMT
    Diffident_Sunshine said
    cthedj saidI have been doing 15 to 25 minutes before lifting for the last couple weeks. I start of doing tredmill at higher incline and speed (very fast walk) then jump on to stairmill for a bit then do ski machine...And yes NO treats in the house LOL!icon_eek.gif


    When you are on a treadmill make sure you are NOT holding onto the rail- it is counter productive.
    I also find that the elliptical machine gives me a far more intense burn than treadmill, without the joint pain/damage.


    Yep, all I use is an elliptical.. I only do inclined walking on a treadmill...
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    Oct 09, 2009 2:14 AM GMT
    15 minutes isn't enough.
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    Oct 09, 2009 2:14 AM GMT
    I thought you were supposed to do some cardio before a wrkout to get your blood flowing?
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    Oct 09, 2009 3:24 AM GMT
    I'm very interested in this question also...but all I'm seeing is replies from skinny guys or tubbies...granted Im not all muscle but I'd believe someone who has high muscle density vs. skinny or chunky...so all you guys who have achieved that body type of low fat and high muscle please explain your routine.
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    Oct 09, 2009 3:27 AM GMT
    getitbro saidI'm very interested in this question also...but all I'm seeing is replies from skinny guys or tubbies...granted Im not all muscle but I'd believe someone who has high muscle density vs. skinny or chunky...so all you guys who have achieved that body type of low fat and high muscle please explain your routine.


    You haven't been here long so......Chill on the name calling! Love Tubby

    Got it bro?
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    Oct 09, 2009 3:47 AM GMT
    you're absolutely right, I apologize for that comment. But I'm serious about getting feedback from guys who have managed a great physique. Like I said, I'm not in that league yet and I would consider myself average so my intention was not to hurt anyone's feelings...I mis-spoke, wrong choice of words, I am sorry for that.
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    Oct 09, 2009 4:15 AM GMT
    My observations:

    The guys who are not as muscular but who are in the gym alot tend to do cardio before weightlifting. Logically, they are using their energy stores on the cardio and can't maximize their weightlifting.

    The guys who tend to be more muscular do their weight lifting first, then cardio. They can use their energy to lift heavier, keep good form and do more reps. It also burns off the sugar. Then the cardio will resort to burning fat.

    The really muscular guys with minimal body fat tend to do very intense weight training, with little rest between sets.

    Personal experience for me was I got my best results when I started off on the weights, put a pretty intense 10-15 minute cardio stint in the middle, then finished off with one more set on the weights. Of course, I could only do that when I wasn't exhausted from work, so it's still a work in progress for me icon_cool.gif
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    Oct 09, 2009 4:32 AM GMT
    I run 1 - 2 miles, and then I go to the gym to lift weights. I'm able to keep my mass because I found the right balance between running and lifting. And as always, nutrition is important too.

    Just try different things and see what works best for you. Trial and error is the only way to find your optimal workout routine.
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    Oct 09, 2009 4:41 AM GMT
    getitbro saidI'm seeing is replies from skinny guys or tubbies...granted Im not all muscle but I'd believe someone who has high muscle density vs. skinny or chunky...so all you guys who have achieved that body type of low fat and high muscle please explain your routine.

    What you need to understand is that there are a lot of people on this site who know what they are talking about when it comes to fitness even if you choose to ignore the multiple degrees and certifications and well, plain ol'experience a lot have, you will find yourself shit out of luck when it comes to advice if you were, to say, ignore Chucky's or Lostboy's advice on cardio if he gave it because he is "all muscle" or ignore my muscle building or diet advice because I am "skinny".

    In spite of what you may judge based off of visuals, the advice given in here is pretty sound even if it is coming from a "skinny" boy like me. If I wanted to bulk up, I could, I don't. I am a runner, I run a lot, I do tris, I swim, I bike, I teach 4 cardio classes a week. I don't care to be a brick, I am happy the way I am.

    The same is said for someone who is a meaty man of muscle, who is happy, and can give logical advice on cardio. Skinny vs. bulky muscle have good things to say. Our comments are FAR from the "fat-persons-telling-somone-how-to-lose-weight".

    Another thing to remember is that everything is given in large generalizations without us making observations or knowing the rest of the background. So Rich's 1-2 miles works for him, but it would never work for me. Each person metabolizes differently and thus he is obliged to cater a workout properly. All we can do is simply answer the OP's question and tell him to do cardio before weight lifting (and before Chucky gets in here and tells him to do HIIT, I will say it: do HIIT). How much? Trial and error, unless he wants to fly to any of the Personal Training RJ'rs and get our assessment.
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    Oct 09, 2009 12:37 PM GMT
    Lots of responses...thanks guys. But it seems all mixed.
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    Oct 09, 2009 12:50 PM GMT
    cthedj saidLots of responses...thanks guys. But it seems all mixed.

    The advice is mixed because everybody has a different metabolism and body type. You have to experiment and find out what works for the goals you want.
  • Ironman4U

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    Oct 09, 2009 1:14 PM GMT
    Yea, lots of different advice for sure...I just know from my personal experience what works for me. I do lots of cardio with Ironman and marathon training. But I also like to keep some muscle mass even though I don't want to get too bulked up.

    For me, it's cardio in the morning and weights in the evenings. I like to workout hard on both, and from a nutrition and body rest standpoint this approach works best for me. I can give my weight training the full attention doing some supersets and pyramid workouts. With the cardio (swim, bike or run), I can push it for speed, hill workouts or endurance and give my body a chance to refuel and recharge before I do strength training.

    If I ever need to combine the two (which isn't often), I usually do cardio after weights.