Is it safe and effective to do resistance training combined with endurance training?

StinkyCheeze

Hello I'm new to MFP. I need to start a workout routine to help me lose some weight. I have 15 pounds to lose. I'm thinking of doing 3 days of resistance training [heavy weights, HIIT, squats, lunges, etc]. And 3 days of endurance training [elliptical, jogging, light weights, etc]. And I'm debating on setting MFP macros to either 50%carbs 30%protein 20%fat, or 40%carbs 30%protein 30%fat. What do you think?

rileysowner

First, your second macro breakdown I assume would be 40, 30, 30 since 40, 30, 20 doesn't add up to 100%. Far more important is your calorie goal, that is both where the deficit that will result in weight loss will come from, and what will nourish your body to fuel those workouts. I think either macro breakdown would work fine.

As to the workouts, it seems rather aggressive to jump right into 6 days a week, especially with draining programs like heavy weights and HIIT three days a week, and I am assuming the endurance activity on the alternating days. Much of it would depend on how long your endurance sessions are. It is sort of difficult to say for sure without knowing what the resistance training will be made up of in more detail.

dewd2

I think you are over thinking it. I also think you are setting yourself up for failure if your body doesn't respond well to all the exercise. Take it slowly.

The first step is to get your diet in order. Add in some weight training and aerobics but keep the focus on your diet. That's where the magic happens.

cgvet37

Consider doing full body circuit training three days a week. You will burn more calories, build endurance, and strength.

StinkyCheeze

My calories are going to be 1500. HIIT exercises will be 15-20 minutes and all other exercises will be 60 minutes. I'm 5'5 and 135 pounds.

StinkyCheeze

rileysowner wrote: »

First, your second macro breakdown I assume would be 40, 30, 30 since 40, 30, 20 doesn't add up to 100%. Far more important is your calorie goal, that is both where the deficit that will result in weight loss will come from, and what will nourish your body to fuel those workouts. I think either macro breakdown would work fine.

As to the workouts, it seems rather aggressive to jump right into 6 days a week, especially with draining programs like heavy weights and HIIT three days a week, and I am assuming the endurance activity on the alternating days. Much of it would depend on how long your endurance sessions are. It is sort of difficult to say for sure without knowing what the resistance training will be made up of in more detail.

I fixed it, thanks for correcting me lol. And thanks for the suggestions!

lorrpb

It's a great combination to do both. I agree with^^ to take it slow and add days of exercise gradually. Start with 2-3 days for at least a month, then add one day at a time from there. I find I actually do better with 5 days of exercise rather than 6. (Formal exercise. I walk 8-10K steps even on rest days..)

TavistockToad

5ft5 and 135lbs is a healthy weight, do you should only be aiming to lose 0.5lbs per week.

If you don't currently work out don't go straight into 6 days a week.

The macro breakdown is whatever works best to keep you in a deficit. I am on 45/30/25 as that works best for me.

MeanderingMammal

StinkyCheeze wrote: »

I have 15 pounds to lose.

So I'd make the observation that 15lbs isn't a great deal, so you'd get your best results from setting a low rate of loss and thinking about some non-weight objectives to give yourself a better appreciation of progress. As your daily weight can fluctuate within a range of 2-3lbs you might find that small weight loss quite demotivating.

I'm thinking of doing 3 days of resistance training [heavy weights, HIIT, squats, lunges, etc]. And 3 days of endurance training [elliptical, jogging, light weights, etc]. And I'm debating on setting MFP macros to either 50%carbs 30%protein 20%fat, or 40%carbs 30%protein 30%fat. What do you think?

It sounds like you're very new to training, so what I'd suggest is building up the amount of effort you're putting in.

Once you have an appreciation of other goals then you're better able t find a plan that supports getting there. That might be to run a 5K or 10K, cycle a short Sportive like 25mi or 40mi, or similar. Find something relatively simple to measure and train for.

Then pick a plan to get there, and follow it.

What I'd say is that the majority of endurance trainers also do some form of resistance training. Endurance cyclists, runners, rowers all see both injury prevention an performance benefits. The nature of the resistance training that each does will vary.

Frankly I would suggest ignoring any advice that is One True Way (tm) about things, there is no magic bullet. Weight loss is about having a calorie deficit, with so little to lose you've got more of a concern around making that loss sustainable, and getting the results you're after in a controlled way.

My own experience was that, with 40lbs to lose, starting with Couch to 5K, swimming, cycling and some bodyweight resistance training I lost most of the weight and significantly improved my bodyfat percentage.

canadianlbs

StinkyCheeze wrote: »

What do you think?

about what?

i think it's do-able, but i don't know if you're asking 'is this do-able' or something else.

i think window-shopping is fun and probably inevitable when you feel inspired and you're changing your life, but practical experience is the best way to find out what is actually going to work well for you.

i think strength work is great. but if you've never done lunges before, be ready for too-sore-to-move the next day, at least until you get used to it.

i think the people who suggested sprints should be used sparingly were quite right. so i think non-hiit is a good thing if you're going to do something cardio every two days.

i think it's great that you're so excited about doing it though.

sijomial

I combine heavy lifting and endurance cardio (cycling) - they can be more complimentary than many people imagine! But I built it up steadily over a long period both in terms of volume and intensity.
They can also cause training and recovery interference so I have to prioritise. I don't do much leg strength work in summer for example when cycling is #1.

I'm unconvinced that incorporating HIIT (assuming you mean genuine HIIT) is a good idea but you haven't given much detail about your goals and capabilities.

Don't over think macros, you don't need to stick to fixed ratios, that's restrictive for no good reason. Also your needs will vary when your endurance needs proper fuelling. If you are doing the TDEE method then your endurance will be limited, the MFP "eat back exercise calories" method is superior IMHO if you really are doing endurance cardio.

Don't go for a big calorie deficit / fast weight loss - fuel your workout and recovery properly.

Look longer term for sustainability not quick results.