Simulatenous Weight Training + Cardio?!
Question: Hey everyone, I'm trying to lose fat and add some muscle definition for spring break.
I'm 17, 6'2" and 185 pounds.
Over the last 3 weeks I've started making some big diet changes + workout changes.
For working out I'm-
Running ~7 miles (50 minutes) 2x a week
Weight Lifting (60 minutes) 3x a week
Situps/Pushups/Planks 3x a week
For my diet-
Cut back on sugars, fats and carbs
Switched all breads to whole wheat
Averaging 2000 calories a day
Eating Protein Bar for snack, Protein Shake after workout
Now I have a couple questions-
Will my cardio negate the effects of my weight lifting? i.e- Will running burn off the muscle I'm putting on, or will it still burn fat?
Can anyone recommend any changes to my workout/diet?
Thanks in advance! :D
Answers: Hey everyone, I'm trying to lose fat and add some muscle definition for spring break.
I'm 17, 6'2" and 185 pounds.
Over the last 3 weeks I've started making some big diet changes + workout changes.
For working out I'm-
Running ~7 miles (50 minutes) 2x a week
Weight Lifting (60 minutes) 3x a week
Situps/Pushups/Planks 3x a week
For my diet-
Cut back on sugars, fats and carbs
Switched all breads to whole wheat
Averaging 2000 calories a day
Eating Protein Bar for snack, Protein Shake after workout
Now I have a couple questions-
Will my cardio negate the effects of my weight lifting? i.e- Will running burn off the muscle I'm putting on, or will it still burn fat?
Can anyone recommend any changes to my workout/diet?
Thanks in advance! :D
I don't know what type of structure you have to each individual training session, so the only things I would recommend is the following:
Running is okay as long as your recovery and rest periods are enough. I usually have my clients alternate between cardio or strength in 8-12 week cycles.
Basically I structure thier programs to be more cardiovascular or strength intensive, then overlap that a light, medium, or heavy training days.
Example of cardio intensive cycle for weight loss:
Day 1. Cardio Intervals of 10 minutes each:
Rower, Sprints, UBE- light resistance
DB Circuit for total body condtioning
1:2 work / rest ratios on cardio
Day 2: Cardio Intervals of 12 minutes each:
Jump Rope, Stepper, Full Body Movements
Dynamic Cable Circuit- Total Body
1.5 / 2 work rest ratios
Day 3: Cardio Intervals of 15 minutes each:
Versa Climber, Box Jumps, Rowing, Pace Walking
Medicine Ball, Stability Ball Circuit- Total Body
2 / 1.5 work to rest ratios
Work rest ratios are set to allow maximum Heart Rate Recovery.
Strength Exercises are selected based on areas of weakness determined in a health, fitness, and movement evaluation.
This allows for maximal training effect on each discipline for the entire cycle. Then I typically switch to a transition phase for about 2 weeks, then into a full bore strength training program with a reduction in cardiovascular routine to allow maximum recovery from the strength training sessions.
Since no 2 clients are alike, I've used shorter and longer cycles, everyone is different. This type of program really cuts down on bodyfat if the nutritional intake is supporting the program.
Let me know if I can help out or clarify this a little more.