Working in cardio

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  Aug 11, 2008 8:02 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!

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  Aug 11, 2008 1:41 PM GMT

  Alternating is a great idea one day this one day that. As for as how many miles..no one can tell you that but your own body. You should try to get close to 3,4 miles if you are just starting out though imho, you can always up the pace/duration later. I would also recommend to at least do 5 minutes on the crosstrainer before you start lifting weights. I also read that if you run very long at a higher heart rate it is counterproductive to muscle building but the article stressed VERY LONG, VERY HIGH heart rate. I have been doing what you are planning to do now for almost 6 weeks but I run 4x a week for over a year now and have added weight training 3x and I must admit it is really really tiring you out after some time. Take a break whenever you feel like it for a day or 2 otherwise you will run into an energy deficit that is counterproductive.
  
  There is an interesting thread about effectiveness of cardio that might interest you here:
  http://www.realjock.com/gayforums/242560/
  
  
  

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