3 days lifting and 3 days spin

JordanHealthCoach

Hey all, my goal is to lose about 15 lbs (5'3" 143 lbs) and I am thinking of doing 3 days of spin class (45 min to an hour) and a 3 day split for lifting. Can you see any issues w the spin and doing legs once a week? Maybe overtraining? I suppose I can adhust as I go...

cardiovass11

You need to keep your heart rate in 60/70 % heart rate zone in order to burn fat. Doing interval training with this. Too high of heart rate you will be burning sugar/muscle. That's not your goal. Check out my zone heart rate monitors online. No, I'm not a rep. Lol, just a fan of them!

MeltingMom17

I am doing zombies run (a 5k) 3 days a week and strong lifts 5x5 3 days a week

sijomial

cardiovass11 wrote: »

You need to keep your heart rate in 60/70 % heart rate zone in order to burn fat. Doing interval training with this. Too high of heart rate you will be burning sugar/muscle. That's not your goal. Check out my zone heart rate monitors online. No, I'm not a rep. Lol, just a fan of them!

Sorry but that's complete and utter twaddle I'm afraid.

• To "burn fat" you just need a calorie deficit.
• Cardio doesn't use muscle for fuel. That's a last resort, fat and glycogen are your primary fuels and they are very abundant.
• Cardio doesn't have to be intervals.
• Zone training is primarily for serious endurance athletes - irrelevance for weight loss / fat loss. HRMs are training aids, it's not necessary for vast majority of people to know their heart rate.

OP - nice mix. A more gentle spin the day after leg day may be sensible but see how you get on.
That's not likely to result in over-training, you may have some training/recovery interference but that's not the same thing as over-training.

rybo

Certainly not over training. I'd like to see a bit more frequency in how often you hit each muscle group. While spinning may make you tired one it's no replacement for strength. At the very least maybe try a upper/lower/full split. That way everything is hit twice. But if the spinning and cardio is more important then once/week is better than 0.

Leadfoot_Lewis

You'll be nowhere near overtraining if you do cardio 3x week plus legs.

Also, if you have only 3 days to lift I'd highly recommend doing Full Body workouts or even an Upper Body/Lower Body/Upper Body. For most natural lifters, hitting a muscle group once a week with a "split" is an ineffective way to train. Your muscles don't need a week to "rest".

JordanHealthCoach

Thanks all, this is helpful! I like the idea of doing the upper/lower/full or something similar - makes sense to hit muscle groups more than once.