Cardio to strength training ratio?

Josh_lol

Hey guys. So currently, I go to the gym around 4-6 times a week depending on if I'm feeling lazy or not. The "rota" I guess I would call it that I train to goes Cardio - Cardio - Strength - Rest. I sometimes take a rest day in between the 3 workout days as well but that's generally how I go about my exercise.

Since I'm in a deficit at the moment, I'm not looking to gain muscle, but I would like to retain some as I lose weight. For the last 3 weeks, I'd been doing nothing but cardio just to kickstart my fat loss (or maybe I lost some muscle there as well).

So in terms of burning fat and keeping muscle mass, what ratio of strength training to cardio days would you recommend? Or what do you currently do? If people didn't get what I said earlier, I do 2 cardio days followed by a strength day and then I'll rest.

arditarose

You'll want a 3 day, full body lifting program. The cardio is up to you, though maybe someone else can be more helpful as I do not do it. One day of lifting isn't going to cut it.

Liftng4Lis

Cardio is so over rated. Lift heavy! SNORT.

Ok seriously, one should cardio a couple of times a week. Devote the rest to lifting.

AJ_G

For the last 3 weeks, I'd been doing nothing but cardio just to kickstart my fat loss (or maybe I lost some muscle there as well).

Almost certainly...

So in terms of burning fat and keeping muscle mass, what ratio of strength training to cardio days would you recommend? Or what do you currently do? If people didn't get what I said earlier, I do 2 cardio days followed by a strength day and then I'll rest.

It has nothing to do with any ratios, and everything to do with protein intake, size of calorie deficit, and weight lifting program and consistency. Basically you need to have a moderate calorie deficit (no more than 20% below TDEE, 10% to 15% is ideal, and however much cardio you decide to do needs to be factored into this), you need to be consuming adequate protein (0.82g per lb of body weight), and you need to be implementing a weight lifting program that focuses on hypertrophy and incorporates progressive overload and lifting to failure in the desired rep range for your goals, in your case 8-12 reps to failure.

Asher_Ethan

I wish I would have lifted more in the beginning of losing weight. Start lifting more. You will thank me later.

Josh_lol

It looks like a good idea then to up my protein and do more lifting. That seems to be the general consensus anyway.

dhimaan

You diary says you are averaging 3k a day. So you are cutting at 3k calories? I am going to guess you dont have the muscle mass to cut with such high calories. Most shredding programs suggest increased cardio along with heavy weight training. Your protein intake has to be high. Guys with more muscle mass cut at lower calories. To each his own.

PinkPixiexox

I work out 4 times a week.

Two of those sessions are devoted to my cardio.

The other two are full body weight sessions.

Maybe give that a go? I enjoy it anyway :]

M30834134

Cardio is a great assistance for weight loss as no weight lifting can come close to cardio in burnt calories. If your goal is lose weight, then you must be on a deficit. Gaining muscle on a deficit is practically impossible. But strength training will help you retain muscles while on a deficit. I think your current schedule is just perfect. Once you reach your weight goal and decide to gain some muscle - then switching cardio with strength training around would yield better result as you'll have more calories for that in your maintenance or even bulk budget.

Josh_lol

MasterVal wrote: »

Cardio is a great assistance for weight loss as no weight lifting can come close to cardio in burnt calories. If your goal is lose weight, then you must be on a deficit. Gaining muscle on a deficit is practically impossible. But strength training will help you retain muscles while on a deficit. I think your current schedule is just perfect. Once you reach your weight goal and decide to gain some muscle - then switching cardio with strength training around would yield better result as you'll have more calories for that in your maintenance or even bulk budget.

Thanks dude

PinkPixiexox wrote: »

I work out 4 times a week.

Two of those sessions are devoted to my cardio.

The other two are full body weight sessions.

Maybe give that a go? I enjoy it anyway :]

I might give it a try. I guess I kinda already do that except on weeks where I go more than 4 times. Then I'll just end up doing 2-4 cardio sessions and 1-2 strength sessions for that week or 8-day period.

Josh_lol

dhimaan wrote: »

You diary says you are averaging 3k a day. So you are cutting at 3k calories? I am going to guess you dont have the muscle mass to cut with such high calories. Most shredding programs suggest increased cardio along with heavy weight training. Your protein intake has to be high. Guys with more muscle mass cut at lower calories. To each his own.

I'm on about a 7000 calorie a week deficit if I eat 3000 a day.

arb037

MasterVal wrote: »

Cardio is a great assistance for weight loss as no weight lifting can come close to cardio in burnt calories. If your goal is lose weight, then you must be on a deficit. Gaining muscle on a deficit is practically impossible. But strength training will help you retain muscles while on a deficit. I think your current schedule is just perfect. Once you reach your weight goal and decide to gain some muscle - then switching cardio with strength training around would yield better result as you'll have more calories for that in your maintenance or even bulk budget.

Lift heavy to retain and preserve LBM. No comparison to cardio.
Cardio is simply a way to manipulate calorie expenditure, and is not necessarily needed.
Your deficit can come strictly from diet.
The goal is to lose fat and keep muscle, lift heavy and consume at least .8 grams per LBM.

Psychgrrl

My goals are to lift heavy, full-body, three days a week. I run intervals 2 days a week and take a long walk 5-8 miles 2 days a week (I refer to the walking as "active rest").

Lifting makes running easier. When lifting, I don't maintain my HR at my max the way I do when I run intervals. One of my goals is to improve cardio vascular fitness. Along with building muscle.

Running is also a different kind of stress relief where I can just get out of my head completely.

Really depends on your goals. Doing a little HIIT (15 mins) at the end of your lifting session could be really beneficial.

Yi5hedr3

Reverse it. Do 2 strength days followed by 1 cardio. Strength days should be your priority.

arditarose

Yi5hedr3 wrote: »

Reverse it. Do 2 strength days followed by 1 cardio. Strength days should be your priority.

This is really random advice. Just two days in a row heavy lifting and one cardio? Why? What muscle groups are you working in two days? Upper and then lower, and each only once a week?

If you don't want to lift 4 days, lift 3. Full body, with a rest day in between each.

999tigger

I think i'd go for full boy 3x a week resistance (every other day) and the rest cardio. Pretty much what ardita said.
I have a balance of both as they both offer benefits and compliment each other.

You are doing fantastic at the moment.