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2005/06/14, 07:11 PM
Hi everyone.
I have been training for the past several months for a 10K. During that training, I backed off my weight lifting a bit (felt consistently wiped out from the running). My main goal,in addition to doing well in the 10K was to lose the fat I was holding in my gut/love handle area. I was about 180 when I started (5' 11") and am now around 165 or so and can finally see some definition along the sides of my abs. I still have some fat in those trouble areas and would like to lose it, but my main question is this: I have definitely lost some muscle during the training for the run (can't work the weights I did before). What is your advice for getting that muscle back (and more) while wiping out that last bit of belly fat? Should I keep on going at my running until all that fat is gone first, or can I do both?
Maybe a cliche question, but I think my history (with the training for the run and weight loss) may require a somewhat individual response so I thought I'd post here. I have lifted hard in the past and gained quickly enough to get stretch marks on my arms, so I don't think I am a "hardgainer" if that's relevant. I'd like to add enough muscle to get back to that 180 range, but I am patient, persistent, and want to be sure I make the right choice. I considered getting a trainer, but the $$$ is not realistic right now.
Thanks all!!
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2005/06/14, 10:07 PM
Did you do the 10k already?
Lots of running and gaining muscle are kind of contradictory goals.
i want to see what ganstershoes has to say about it, he loooks very muscular in his photos and is a runner, I think. I will alert him to this post and we will see how he maintains his mass while running, if indeed, he does.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/06/14, 10:29 PM
Thanks, asimmer!
I appreciate your input and letting ganstershoes know. The 10K is over now (beat my time from last year which was my goal) but I still plan on to keep on with my cardio to lose a bit more of the fat. Next step is putting on some muscle, but I hate to gain fat in that process, or lose even more muscle before I get there!
I look forward to the other responses. Thanks again.
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2005/06/15, 09:46 AM
Welcome to the forum Jay_007. As you well know gaining muscle mass and trimming down are complete opposites. When training for a long distance run (marathon) I'll usually drop 10 lbs or so, but a good portion of that is body fat.
With a 10K, you would only really lose 2-5lbs. The key is to still lift while you are training for your run. Eat ALOT, but only the good high protein, non junk food stuff. You will find out what you like, but I've turned to peanut butter sandwiches, and fruits, and of course you want the fish, chicken, pork, etc in your diet. You have 7 days to both workout and do your cardio, and honestly training for a 10K doesn't require running everyday, as many people will try and tell you.
Here is a sample weekly routine I would go through for a 10K ramp up.
Monday gym (chest, shoulders, triceps)
3 sets 10 reps bench press
3 sets 10 reps military press
3 sets 10 reps dumbbell bench press
3 sets 10 reps dumbbell military press
3 sets 10 reps pec deck
3 sets 10 reps of dumbbell lateral raise shoulders.
If you are still not feeling it in your triceps do some extensions to kill them for the night.
1 rep, 1 sec pause, 2 rep, 2 sec pause, all the way to 10 reps.
Tuesday - run about 4 miles at a faster pace than you would the 10K.
Wednesday gym (back, biceps, lats)
3 sets 10 reps upper rowing
3 sets 10 reps middle rowing
3 sets 10 reps lower rowing
3 sets 10 reps lat pull downs
3 sets 10 reps shrugs
If you are still not feeling it in your biceps do some preachers to kill them for the night.
1 rep, 1 sec pause, 2 rep, 2 sec pause, all the way to 10 reps.
Thursday - run about 3 miles at a faster pace than you would the 10K, and just a hair faster than tuesday's pace.
Friday - go out and drink. preferably not beer. Something that gets the job done with little calories. Rest up, take a girl home, tell her how pretty her eyes are, etc. :)
Saturday - welcome to your long run day. 6.2 miles. In all essence 6.2 miles should be easy. If it isn't stick with 3-4 until you can work up to it. The good part is this will be at a slower pace. I prefer early runs. I get my gatorade ready, ice it down. It's peaceful in the mornings, etc. Actually borderline addictive.
Sunday - REST
The last thing to keep in check is that when you go mon, and weds to the gym to lift, you MUST hit it HARD and INTENSE. That means 1 min rest time between sets, loading the weight and getting ready to basically get out of the gym in 30-45mins. Anymore than that time, and you aren't pushing your muscles to the extreme. good luck to you, and when you decide to train for a marathon, let me know and I'll give you the ramp up schedule for that and lifting.
later on.
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2005/06/15, 09:52 AM
Great advise Gangster...I've never been much of a runner. However I'd like to take up running in the coming months and see if I can get in good enough shape for a 5k (to start). I know where I'm going for my advise. :big_smile:
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2005/06/15, 12:11 PM
sstump1, the first mile is the hardest, so mainly for a 5K it's a mind game more than your body not being able to do it. good luck to you.
Jay_007 when it's 10K race time, make sure you warm up by slowly jogging around for .5 miles before the 6.2 mile race. For many novice runners, it sounds stupid to run before you are going to run, however it gets you warmed up and straight into your second mile. Also keep your pace out of the gate in check with the pace you have trained for. As a marathon runner you would not believe the view I see at the end of a 10K because of everyone blowing out of the gate. good luck to you.
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2005/06/15, 06:57 PM
Thanks a ton for the info, gangstershoes. I try to eat 5-6 times per day... 2 of my meals are around 30g protein, the others are all around 15. I am guessing I need to throw a protein shake in the mix to get my daily dose up there? Do you suggest even more than that?
As a guy who had a fair amount of fat "sneak up on him", I guess I am just a little worried it might come back. I don't want to make the mistake of undereating and overtraining, either.
Also, my 10K was this past weekend. I met my goal of cutting time off (only cut off around 2 minutes, but it was 20 degrees hotter than last time, so that may have come into play). I am happy with the performance.
I have toyed with the idea of doing a half-marathon next, but I really want to beef up a bit first. I never really wanted to have the thin physique that distance runners stereotypically are known for.:)
Thanks again! Any additional tips on eating or training are appreciated.
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2005/06/16, 08:21 AM
More protein!
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2005/06/16, 04:08 PM
what asimmer says. More protein....
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