Weight training and cardio

**rgrmike74** · 02-01-2006, 08:25 PM

I am trying to lose some unwanted pounds from round the midriff... my question is what amount of weight training should i be doing to ensure not to lose muscle gained when bulking? i have started running and riding a bike for cardio. im working up to 6 miles of running split into 3 days and possibly 30 miles on a stationary bike split into 3 days...normally after riding the bike i hit the gym especially on legs days...... is this too much?
is this question too complex to get into?
my diet while not perfect is pretty good. althoug i have dropped my protein back to bout .5 g per lb of BW. i mainly want to maintain the size and strength just loose some fat

thanx in advance

**Dale Mabry** · 02-01-2006, 10:41 PM

Drop the bike and do more running, do 45-60 minutes of weight training 3x per week, and fix your diet.

**topolo** · 02-01-2006, 10:44 PM

increase protein and drop cals

**maxpro2** · 02-02-2006, 01:56 AM

Originally Posted by rgrmike74

normally after riding the bike i hit the gym especially on legs days......

It is much better to do the cardio AFTER the weights (if you can't do them on separate days.) Your body's glycogen will be depleted after lifting and when you do your cardio you will burn more fat; also if you are doing cardio before weights, ESPECIALLY legs, your lifting sessions (intensity, strength) will suffer.

Lifting should be the priority, especially if wanting to preserve as much muscle as possible. Other than that its mostly about diet. HIIT cardio is also effective for boosting your metabolism hours after your workout is over.

**Duncans Donuts** · 02-02-2006, 02:04 AM

Running is full of impact force, so I prefer to jog and then sprint (uphill) in 15 minute intervals 3 or so times a week. Unless you are training for something specific like a sport I'd recommend interval training.

**The13ig13adWolf** · 02-02-2006, 11:44 AM

fat around your midsection is directly related to diet. tighten up your nutrition. maybe post your daily eats in the nutrition section for feeback.

side note: if you're gonna implement cardio/training at the same time, on the same day...lift first.

**Jodi** · 02-02-2006, 12:24 PM

Cortisol levels (stress) can also cause abdominal fat - mostly it's genetics and gender but it can be helped with less stress and a proper diet.

**rgrmike74** · 02-02-2006, 07:46 PM

thanx for the replies....i am working on the diet seriously... my main problem is that bout 3 weeks ago i stopped smoking and am really feeling good about it just i have developed a severe sweet tooth...

i will deffo switch the running to after the weight training.. the main reason for riding the bike is i have a family and removing myself from the house 5-6 days a week for an hour or more per day after work wouldnt be good. i do ride the bike like Duncans mentioned running. i ride at 20mph at for 1:30 then crank up the tension for 30-45 secs maintaining the 20mph speed and then back for 1:30 or so... do this for ten miles works well plus i can help daughter with homework at the same time...lol

anyways thanks again...

**rgrmike74** · 02-02-2006, 07:49 PM

just wanted to say that im not a lard ass or nothing you can see my upper abs just little loose round the lower.....

just didnt want anyone to get wrong impression bout me..

**Squaggleboggin** · 02-02-2006, 07:55 PM

Originally Posted by rgrmike74

just wanted to say that im not a lard ass or nothing you can see my upper abs just little loose round the lower.....

just didnt want anyone to get wrong impression bout me..

Quite honestly, no one would care if you were 50 pounds overweight. We're talking to you on a forum... Think about it... In fact, it would be more impressive for someone that overweight to actually come right out and ask for help. Just my opinion though.

**IRON MAN** · 02-02-2006, 10:53 PM

Originally Posted by rgrmike74

I am trying to lose some unwanted pounds from round the midriff... my question is what amount of weight training should i be doing to ensure not to lose muscle gained when bulking? i have started running and riding a bike for cardio. im working up to 6 miles of running split into 3 days and possibly 30 miles on a stationary bike split into 3 days...normally after riding the bike i hit the gym especially on legs days...... is this too much?
is this question too complex to get into?
my diet while not perfect is pretty good. althoug i have dropped my protein back to bout .5 g per lb of BW. i mainly want to maintain the size and strength just loose some fat

thanx in advance

If give my 3 day per week IRON MAN "HIT" routine an honest effort, perform 30 minutes of cardio 3 days per week at 80% VOmax on non-training days, and make it a priority to eat 5 very high protein meals per day, you will reach your goal.

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