Oh god, not another boring question about doing cardio AND strength training at the same time!!

  • Posted by a hidden member.
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    Jan 15, 2008 2:12 AM GMT
    Well, actually, it is, but I'll try to make it short and sweet. icon_smile.gif

    In a nutshell, I've lost about 65 lbs over the last 7 months, and I'd like to lose about 25 more. (I'm 6'3" and I'd like to be around 190 lb.)

    I've also just started doing strength training, like 45 min-1 hr a day, and then doing a good 45 minutes of cardio. This is 5 days a week.

    However, losing the last 25 lbs is more important to me than developing muscle at this point. Am I working against myself by doing both right now? I was thinking I could just do some pushups, abs work and squats before my cardio, just to keep things somewhat toned, and then do the full-on lifting regimen once I've gotten down to my target weight.

    Does this make sense? Or am I worrying over nothing?
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    Jan 15, 2008 4:12 AM GMT
    Strength training is just as important in developing a nice physique as cardio is. While it is important for you to continue to burn as many calories as possible, there is no reason for you to wait until you've reached your desired weight before you start packing on muscle. Just remember to eat in a way that is conducive to weight-loss instead of what a typical bodybuilder would eat in their "bulking up" phase, or else you might find it hard to lose the weight. Good Luck!
  • DiverScience

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    Jan 15, 2008 1:40 PM GMT
    Muscle burns calories. Lots of them. And when you start aiming for hypertrophy after you've lost the weight, you're going to want muscles that are used to moving, not ones that have been atrophying.

    So, yes, lift. You're likely to gain a little muscle and then plateau, but that's fine with your current goals.
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    Jan 16, 2008 2:29 PM GMT
    Thanks sigp and Diver for the advice! (I was kinda hoping for an answer that wouldn't mean 2 hours in the gym every day, but it's all good icon_biggrin.gif )
  • DiverScience

    Posts: 1426

    Jan 16, 2008 3:06 PM GMT
    2 hours? Why that long?

    While you should likely do both, you don't have to do both at the same time.

    For example, a 3x3 or 2x4 lifting/cardio schedule might work well for you. On lifting days do abbreviated cardio (maybe 10 or 15 minutes of sprints or something) and then longer cardio on the cardio days.
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    Jan 16, 2008 3:21 PM GMT
    I agree with DriverScience, you don't have to spend 2 hours in the gym to get a good workout with both cardio and strength.

    I go to the gym 5 days a week, 1 day is completely devoted to cardio. The other 4 are split. I do thirty minutes of cardio and about 45 of strength. With BSing around you are there no more than an hour and half. If you really want to you can squeeze it out in less. Its about motivation and devotion!

    I'm sure you can do it!
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    Jan 16, 2008 7:10 PM GMT
    Hey DiverScience and danielryan, thanks for your responses.

    I've been in the gym 2 hours a day (including changing, shower, etc.) because the cardio for me is non-negotiable. I still have 25 lbs to lose, so I don't want to change what I've been doing that has helped me lose so much weight up to this point. So that's about 50 minutes of cardio, including warmup and cooldown.

    I also worked with a trainer for several sessions, and when he pushed me from the nest, he gave me enough stuff to do to keep me busy every day. Sometimes I do 30 minutes and sometimes I do an hour, but on average I spend 45 minutes on strength training.

    So yeah, it's not really 2 hours of non-stop working out, it's closer to 1:30 or 1:40. Not that I mind anyway -- my goal is to be able to take off my shirt in public by the summer -- I was just kinda joking around in that last post icon_biggrin.gif But that's why I was concerned about lifting while still doing pretty intense cardio for weight-loss.

    Does that make sense?
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    Jan 16, 2008 10:07 PM GMT
    First off congrats on your weight loss to date

    But strength and muscle size do not have a direct correlation, muscle size relates to dietary intake and strength relates to progression.

    Secondly if you want to lose it efficiently what you are actualy doing is a hugely inefficient way of going about it and indeed your progress will be very slow and yuo will hit no end of plateus with that approach.

    You could achieve that loss in 12 weeks no problem and then go on from a solid base to pack the muscle on and PDQ too! Depends if you want to look at that or not. Oh did I forget to mention this approach would give you all your CV benefits and your strength training benefits in 4 sessions a week sub 45 minutes
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    Jan 16, 2008 10:08 PM GMT
    First off congrats on your weight loss to date

    But strength and muscle size do not have a direct correlation, muscle size relates to dietary intake and strength relates to progression.

    Secondly if you want to lose it efficiently what you are actualy doing is a hugely inefficient way of going about it and indeed your progress will be very slow and yuo will hit no end of plateus with that approach.

    You could achieve that loss in 12 weeks no problem and then go on from a solid base to pack the muscle on and PDQ too! Depends if you want to look at that or not. Oh did I forget to mention this approach would give you all your CV benefits and your strength training benefits in 4 sessions a week sub 45 minutes