Hi,
I am trying to put on some mass but I also need to get rid of my extra pounds.
So I’m wondering if doing cardio the same day of w.training will compromise my gains.
What do you recomend ? Doing cardio before or after the weights ?
Horazio
Cardio is to improve your heart. Do it after lifting.
Fat loss comes from a caloric deficit.
As a beginner you can add muscle and lose fat but not for very long. Soon enough you will have to chose and tailor your diet accordingly.
I know that fat loss depends on caloric deficit,that’s why I’ll start running 40minutes at least 3 times a week.
I need to get rid of my extra 10pounds
and WLifting itself is not enough for me.
I don’t have discipline with food so the only way for me to create a caloric deficit is to exercise harder/more often.
I was wondering if cardio and WL (on the same session) is a good combination…
[quote]Horazio wrote:
I know that fat loss depends on caloric deficit,that’s why I’ll start running 40minutes at least 3 times a week.
I need to get rid of my extra 10pounds
and WLifting itself is not enough for me.
I don’t have discipline with food so the only way for me to create a caloric deficit is to exercise harder/more often.
I was wondering if cardio and WL (on the same session) is a good combination…[/quote]
Indeed, weight loss does depend on calorie deficit, but there are a number of ways to achieve this. You say that weightlifting by itself is not enough to achieve this. This is simply untrue. I suggest you try Waterbury’s 10x3 for Fat Loss program.
The advantage of this over steady state cardio, such as the 40 min runs you are proposing, is that it will be much less catabolic of your muscle tissue. Given that you may never have lifted with the sort of intensity the program requires, you may even put on muscle.
Also, I think you will find that the short bursts of intense cardio activity that Waterbury includes in that program will do far more for your cardiovascular health than the running.
[quote]Horazio wrote:
I know that fat loss depends on caloric deficit,that’s why I’ll start running 40minutes at least 3 times a week.
I need to get rid of my extra 10pounds
and WLifting itself is not enough for me.
I don’t have discipline with food so the only way for me to create a caloric deficit is to exercise harder/more often.
I was wondering if cardio and WL (on the same session) is a good combination…[/quote]
Well you have some great advice but what jumps out to me is your statement above about food/dioet and not being discipline. Well theres your problem fix the damn thing. Its like any other weakness become discipline. You cant out train a shitty diet just as much as you cant out eat a shitty training program.
Phill
Well not if you want anything but average results and I have to believe, or hope, anyone visiting a bodybuilding/training website is wanting and willing to do what it takes to be more than average.
Phill
Cardio prior to breakfast, and directly after your workout are the two besttimes for cardio. However, I would consume some form of protein with either time.
[quote]sharetrader wrote:
…40 min runs you are proposing, is that it will be much less catabolic of your muscle tissue…[/quote]
So, running 40 minutes before wlifting is too much? Maybe I should run 20,30 minutes ?
…I want to loose fat but I don’t want to catabolize the muscles running too much…
Age makes a big difference also. around 18-22 I could do anything, run for an hour then lift run for another hour long as i"M eating enough I would gain just muscle and strength, If I did that now at 29 I would just get skinny fat.
To be honest I do cardio alot to stay in shape never really helped me lose that much fat, when I wanted to shed, I did 20 rep full squats as fast as I can with the most weight I could do. 15 rep deadlifts,
either once or twice a week,
the other days I did a circuit with 10-12 reps maximum wieght I could do.
to answer your question though, 40 minutes before weightlifting is too much.
do 10 -15 before and it will be a good warm up to help you lift more anyway, then 20 minutes or more after, will make lifting more beneficial then doing 40 minutes before.
IF you’re trying to lose fat (Note the IF), I would strongly recommend you follow something like Cosgrove’s Afterburn. Use TBT circuit-style lifting (1 minute of rest between exercises) 2-3 days a week and energy system work (HIIT) twice a week on DIFFERENT days. I personally add steady state cardio one day a week mostly for recovery. And follow everyone’s advice about eating clean. I haven;t rally followed any particular program to a “T”, but have found that just changing your perspective on food and exercise can work wonders - eat depending on what you plan to do for the next three hours of your life, assuming you will eat again after that - read up on Berardi, BFFM, etc.
OR you could build up mass first by eating clean WITH a caloric surplus (over your perceived maintenance) and any program on this site. It all depends on what you look like and your short term goals, but in the long term, both approaches will work. Don;t go below a 500 calorie deficit for fat loss, and control your caloric surplus (make sure there IS at least a 500 calorie surplus though) for mass gain.
Don;t try to do both at the same time, ive spun my wheels long enough in the past doing just that…its possible to retain nearly all your muscle, gain a lot of strength and lose fat at the same time…but don;t expect LBM gains on a caloric deficit. Anything you do will give you SOME benefit at least while youre still beginning out, but being aware of what yorue trying to do will be far more productive.
[quote]Horazio wrote:
sharetrader wrote:
…40 min runs you are proposing, is that it will be much less catabolic of your muscle tissue…
So, running 40 minutes before wlifting is too much? Maybe I should run 20,30 minutes ?
…I want to loose fat but I don’t want to catabolize the muscles running too much…
[/quote]