A question of running and workout

[tkhawari]

I'm a college student and I have not been working out since after high school. I'm on my vacations and I have started working out again. The main reason is that I've gained 10kg more than i used to
Anyway the big question is that i want to loose weight by running (like 2-3miles) as well us built muscles (1-1.5hours work out) but I was advised before and now that running will effect muscle growth. My frame is huge, I'm 5 feet and 11 inches tall with a new tummy friend that i want to get rid of. Actually I don't like having HUGE muscles, just athlete type as well as loosing as much fats as i can.

I have started working out + running 1 week ago with the above methods. If I'm doing this wrong then please tell me the right workouts.

Thanks

O and i workout 4-5 days/week and running 6days/week.

 

[RedWindsor]

i guess the best advice that could be given is to concentrate on one goal at a time, Fat loss being the Priority before Muscle gain i would say in 90% of cases

So start tracking your Diet to see what you eat, keep running and keep lifting, lifting will help you prevent any muscle loss that might occur, after you've reached your BF% goal, then you can start eating more and start building muscle gains...

This is a rough version of what a more experienced person would give as advice, but my .02

 

[Merkaba]

Here's the dilemma that most don't think about or don't want to. If you're burning fat on a regular basis, you're not giving your body enough energy for it's work. If you're wanting to build or keep muscle, you generally need extra nutrition to do so, when you're stressing the muscle and the body. If you start running daily, your body needs to deal with that workload and you will metabolize some protein in order to get nutrition, not just extra calories. Fat is not a complete nutritional source, so you need to feed the running load. Plus running six days is more stressful because your body will really not have enough time to recover. I would move that to every other day or at most 5 days a week unless you're super advanced at eating. One of the most common mistakes is when someone just wants to take off running, jogging, p90'ing, whatever, and have total disregard for the body's needs and just want to lose weight at all costs.

You need to track your intake and make sure you're running enough calories for the work you're doing. You don't want to be eating 1500 calories a day, working out and running miles in my opinion and alot of other people smarter than me. You want your weight loss to be slow.

Of course there a few individuals who are morbidly obese or have a disease and they've been instructed to just lose weight at all costs, starting immediately,or face death. Very few of us fall in this category. Otherwise, don't try to exercise off your weight. You need to think about it as feeding your weight off, like you feed it on. You should track you intake on FitDay - Free Weight Loss and Diet Journal or something similar so you'll know what you're eating, what your intake of macronutrients are, and so you don't continuously eat too little. I think one should do this for a minimum of two weeks. Of course this will lessen your weight loss but will make more of your weight loss be fat, as opposed to fat, muscle and water, and a more stressful situation to your body. Feel free to report back here. For now, what did you eat today and yesterday?

 

[tkhawari]

(RedWindsor) Yes thats what I have in mind and that is my plan.

 

[tkhawari]

Merkaba, My diet is 2500-3000 calories/day. And since i have started working out again i have added more protein in my diets like more eggs, supplement powder (not megamass or anything heavy).
I just woke up, so i ate 2 boiled eggs and a cup of tea.

Thanks Merkaba and Redwindsor for your replies.

P.S I'm also a smoker :S but i manage my cardio!

 

[CowPimp]

Running 6 day per week will almost certainly impact muscle growth. However, if you pay attention to your diet and modify accordingly, it is completely unnecessary to run 6 days per week.

 

[tkhawari]

Cowpimp, the thing is that i have gained too much fat during 1 year period. I never exercised after high school until now. If i take control of my diet then i'll be messing with the fuel needed for my muscles to grow. Instead of taking care of my diet i planned on running 1-2 miles every day. I even read in the book of Arnold that aerobatic exercises like running helps the cardio needed when exercising and won't effect the muscles since i'm having the same diet of 2500-3000 calories/day.