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2002/12/06, 12:50 PM
Okay, I weight train 3x/week my whole entire body and then do 20 minutes of cardio after that. My question is if my goal is to tone and lose fat, is this enough cardio or should I be doing cardio on my off weight days aswell or instead of with the weights. Honestly what I do need is someone to guide me in this area.
Your help would be much appreciated!
:)
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2002/12/06, 03:41 PM
Hi. Since I've been weight lifting (lost 70lbs by cardio), I have incorporated 20 minute run AFTER my workout routine. This has worked for me. Of course I'm coming off a crappy 2 week layoff, but for me running after lifting weights is showing good results.
I'm 5'10
185lbs
Nice and tone
A little more lower stomach to lose
Of course... the abs are made in the kitchen and not in the gym. Bottom line, whether you run after your weight training or your off day... make sure you run for at least 20 minutes. I prefer to run after my weight training (no more than 20 minutes though.. don't overdo it)
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2002/12/06, 07:09 PM
If you have the time try running before training, 35min, and after training 20min. Helped me lose my gut. This is a tough question to pinpoint, as everyone's energy level is different. The keyy is to get your heart-rate up to exelerate your metabolic rate further. I do run on my off days but thats me. Do you know what your max and min hr is?
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The trouble with jogging is that, by the time you realize you are not in shape for it, it is too far to walk back! Franklin P. Jones
Ivan Montreal Canada
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2002/12/06, 07:29 PM
How much are you looking to lose? I do my cardio first, simply because then I know for sure that there will have been as much blood/oxygen flow as possible to my muscles and joints before I start really stretching or lifting. Also, feel really good when I see the final countdown on the timer, and that encourages me for the rest of the workout. I got nowhere at 20 min per session, but 30 min. is doing wonders!
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Think you can or think you can't; either way you're right--Goethe
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2002/12/06, 08:13 PM
First off, why not split up that whole body workout? Maybe go to a4 day split or something. That way you immediately get the benefits of more intense workouts by being able to put more intensity into each body part, thus producing growth. Then 15 min. of cardio afterward. The beauty of this is more strength,(growth) for muscle tissue by focusing on just 2 msucle groups a workout, and from the sheer volume of more intensity and work, you should see improved fat loss and muscle tone. Just a suggestion. Hope it helps.
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The only place success comes before work is in the dictionary!
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2002/12/06, 08:25 PM
Good point! (Thats why you get payed the big bucks!)
LOL
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The trouble with jogging is that, by the time you realize you are not in shape for it, it is too far to walk back! Franklin P. Jones
Ivan Montreal Canada
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2002/12/07, 12:13 AM
Hey BB pardon my ignorance, but could you explain what you mean by a 4 day split and maybe give me an example?...I can commit to 5 days a week, so if you could give me a sample routine which included the cardio that would be wonderful :0)...I kind of like doing my cardio afterwards, then I feel that I am tapping into the fat stores immediately instead of waiting for 20 minutes...
:)
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2002/12/07, 10:02 AM
You are right in your thinking of doing cardio after weights. Your glycogen stores should be pretty well depleted, thus the theory of tapping into fat stores. If you do your cardio first, you are robbing yourself of strength needed for the resistance training. That said, here is a good example of a 4 day split.
Monday...Chest/triceps
Tuesday..Legs/calves
Wednesday...rest
Thursday...Back/biceps
Friday....Shoulders/wrists/forearms
Saturday and Sunday...rest
15 minutes or so of cardio immediately following each training session. If you want to do some cardio on Wednesday, feel free. This is totally up to you and your fitness needs. there are many variations. This is just one, but a decent one. With a program like this, you should be able to really focus alot more intensity on each muscle group due to the fact you are targeting just 2 muscles in workout rather than the whole body at once. And by just the volume of added work, you should see a nice gain in muscle strength and size, plus increase your fat loss with the added amount of work alone. Good luck. Change it up every 6 weeks or so.
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The only place success comes before work is in the dictionary!
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2002/12/07, 10:51 AM
Sorry, guess I forgot to add...3-4 exercises per large muscle group, 2-3 exercises smaller groups. Such as Chest, Legs, shoulders, 3-4 exercises, triceps, biceps, etc. 2-3 exercises. Example..chest..Flat benches, 3 sets, incline benches, 3 sets, flies, 2 sets, decline benches or pullovers, 3 sets. Triceps...cable pushdowns...3 sets, French curls, 3 sets. Be intense on each exercise, then do our cardio. Hope this helps.
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The only place success comes before work is in the dictionary!
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2002/12/07, 11:56 AM
Thanks BB...I will give it a go and see how it works.
:)
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