Weight Lifting/Cardio?????!
Question: Hello,
I started at 293lbs, I'm 6'2 and have lost 23lbs putting me at 270. I did this in a little under 3 months with a strict diet and an intense weight lifting routine. I go to the gym 4 times a week minimum usually 5 if I can for 2-3 hours at a time.
My question is this, I have lost a lot of inches and lbs on the scale as I'm sure I've also gained muscle so the scale is a little higher then I want it to be but my clothes fit better so that's all that matters.
I do a very intense "No Rest" lifting routine, I lift heavy and take only 15-20 seconds in-between sets to keep my heart pumping, I've lost 23lbs doing this but I've read on a bunch of sites and heard from people that I need to include cardio into my workout. I am a big guy, chest is improving and my arms are getting bigger every couple of weeks.
Do I HAVE to include cardio into my daily routine? If so, how intense, how long, and how many days a week?
Answers: Hello,
I started at 293lbs, I'm 6'2 and have lost 23lbs putting me at 270. I did this in a little under 3 months with a strict diet and an intense weight lifting routine. I go to the gym 4 times a week minimum usually 5 if I can for 2-3 hours at a time.
My question is this, I have lost a lot of inches and lbs on the scale as I'm sure I've also gained muscle so the scale is a little higher then I want it to be but my clothes fit better so that's all that matters.
I do a very intense "No Rest" lifting routine, I lift heavy and take only 15-20 seconds in-between sets to keep my heart pumping, I've lost 23lbs doing this but I've read on a bunch of sites and heard from people that I need to include cardio into my workout. I am a big guy, chest is improving and my arms are getting bigger every couple of weeks.
Do I HAVE to include cardio into my daily routine? If so, how intense, how long, and how many days a week?
if you see that your routine is still shedding off the fat, cardio is not really needed. You're already doing some form of cardio by lifting weights at high intensity.
however, if you do decide to do cardio after weight lifting, it is twice or even three times as effective if you were to do cardio by itself. the reason is because when you lift weights, you deplete your carbohydrate storage. the next most accessible energy source is stored fat. thus, when you do cardio, your body metabolizes stored fat to provide you the energy to run, jog or climb the stairs etc.
relatively speaking, you don't HAVE to do cardio. however, it will cut the time to reach your goal that must faster if you do.
20-30 minutes after a weight lifting session, 3 times a week is what my personal trainer recommended. no high intensity cardio though, because your body won't metabolize the fat fast enough and they'll go for muscles instead.
i usually go on the stairmasters at a speed where i can still "sort of" keep normal conversations but sweat. i also powerwalk at 4.0-4.4 mph. if the cardio machine has a heart rate monitor, keep your heartrate below the cardio zone and you will be good.
hope this helps.
edited.
usually its recommended that you take 1 gram protein/ per lb. however, most people don't realize there are other benefits to taking protein besides the obvious muscle building factors. commonly refer to as the thermogenic effect of food, your body actually uses more energy (calories) to digest a gram of protein than a gram of fat or carbohydrate. thus people who consumes lots of protein (bodybuilders) tends to lose/gain weight easier during their off or on season. a high protein diet can easily shave off 4-6% body fat in a month if combined with weight lifting.
Cardio is going to be the quickest way to slim down. Yes weights burn fat but cardio can burn it faster and it's really good for you. Cardio is the main type of exercise that strengthens your heart and lungs, when you strengthen these you can workout (any workout, weights included) for longer and burn more calories because your muscles and organs are getting the highest amount of blood and oxygen pumping through them as possible because they are strong.
well, you have made good progress during those 3 months, so conrgats on that. however, you should do cardio if you want to speed up your fat loss. the only reason you lose fat when you loft weights is becuase you hava a high fat % and the higher the fat %, the easyer it is to lose it. once you are on a sertain level of fat, you wont be able to lose fat by lifting weigths.
also, dont come to yahoo answers for help anymore on this topic. this cite isnt going to always give you the proper answer. go to a lifting cite.
Wow Dom, I wish i was even 180 pounds. I weigh only 110 and i'm 18! I started lifting weights and eating every 3 hours consuming a lot of protein in my body. I hate how i'm so skinny for my age and scrawny. I do cardio every time i lift weights (before for 10 minutes) which includes jump ropes, running) I hope this helped. I really wish this workout routine I'm doing and eating every 3~4 hours and taking micronized creating, Micronized glutamine, and whey protein will help sigh..
Sounds like you are on the right track. Cardio is good for burning calories and having a healthy heart. You probably should start out alternating walking fast 2 or 3 miles with doing your strength training the other days. You can work up to 5 miles running 3 days a week at peak, but it may take you some time to get there - be patient.
Diet is key to losing fat while keeping your muscle mass. You must eat protein (or take supplements) each 3 to 4 hours to feed the muscle which burns off stored fat. You can safely and quickly lose 9 pounds every 11 days on this healthy and satisfying diet plan. The computer will write the diet meals/snack menu for you so there's nothing you have to do, but eat what is planned for you and you can download it immediately. Drink at least 64 ounces of water each day. Remember: calories in minus calories burned = gain or lost weight at the end of each day. You can do it! I'm also giving you a link to a great protein shake that can give you 25 grams of protein in each shake - great for a meal replacement or mid-meal snack - only 220 calories and mixed with water and ice (you can also add fresh or frozen fruit.)
Doing cardio is just as important as lifting weight if your goal is to lose weight. You lift weight to make you strong and lose fat. You do cardio to lose some pounds and will provide over-all health benefits (like healthier heart, lower BP and cholesterol)
Cardio IS very important. it sucks...but it really is. It gets rid of that "layer" of fat we seem to have over our muscles. Im doing a workout program called P90X you've probably seen it on TV. every other day is a hardcore cardio workout for about 45 minutes. I hate it, but i'm telling you that layer....is shrinking and really quickly. and its good because from doing all that intense lifting you probably have really nicely toned muscles underneith, once the layer of fat is gone, the muscles will be crazy defined. OUT OF CONTROL!!! and you really don't have to start off intense. do what you can, if you workout at a gym i recommend the elliptical trainer...it's easy on your knees and you can adjust the resistance level...i just grab a book or a magazine and rock out (omg) on there for at least a 1/2 hour. it's easy when you have the distraction of w/e you're reading. and you feel SO good after you get like a high it's so awesome. also walking at a fast pace, or jogging, running whatever floats your boat... on the treadmill with an incline (i usually do the "hill" setting) is really good too. well good luck! and you will see results!! just stay focused and keep working out on a regular basis! ROCK ON!