Love running but scared to lose muscle...

Kimblesnbits13

Lately, I've cut down on lifting and started running more just because I find it more enjoyable. I used to lift 4 times a week and now more like twice a week. (one upper body day and one lower body day) I run 4 miles about 3 times a week on the days I don't lift. I'm only getting about .6-.8 grams/body weight of protein per day so not that much and in a weight loss deficit of about 300-400/day. Will I lose muscle by doing this type of weekly workout routine? I'm not sure how the process of losing muscle occurs and would like to keep as much on!

TavistockToad

Full body 2 x a week would probably be better.

sijomial

one upper body day and one lower body day

That's not going to achieve much, you are only hitting each muscle group once a week.

BusyRaeNOTBusty

Definitely go full body instead of upper/lower splits. Compounds lifts. Push it up 3 days a week if you can and you'd be set.

Kimblesnbits13

TavistockToad wrote: »

Full body 2 x a week would probably be better.

Ive done full body workouts but they take so damn long!

ritzvin

Kimblesnbits13 wrote: »

Lately, I've cut down on lifting and started running more just because I find it more enjoyable. I used to lift 4 times a week and now more like twice a week. (one upper body day and one lower body day) I run 4 miles about 3 times a week on the days I don't lift. I'm only getting about .6-.8 grams/body weight of protein per day so not that much and in a weight loss deficit of about 300-400/day. Will I lose muscle by doing this type of weekly workout routine? I'm not sure how the process of losing muscle occurs and would like to keep as much on!

•Like everyone else said - switch to full body and 2-3 days/wk should be fine.
• Check your protein against the recommended amount. If you are close to your goal weight, 0.6-0.8 g/lb might be a bit low, and you may want to up that some. (I think the typical recommended is 0.8-1 g/ either lean body mass or ideal weight (I can't remember which).
• Eat back your running calories. As long as you do that, I doubt the running would have a negative impact compared to before.

TR0berts

Kimblesnbits13 wrote: »

TavistockToad wrote: »

Full body 2 x a week would probably be better.

Ive done full body workouts but they take so damn long!

Only if you're doing a bunch of isolation exercises.

Look into a compound lifting program, and you'll likely be in-and-out of the gym (or wherever you lift) in 30-45 minutes. Maybe 60.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

heybales

Lyle McDonald has written that it usually takes about 1/3 of what got you there to maintain it.
As long as intensity is kept.
https://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html


"Let’s say you’ve just finished a hypertrophy phase where you were training to gain muscle. On average let’s say that you were performing 6 heavy sets of 6-8 repetitions per muscle group twice per week (say an upper/lower split as discussed in my article on Training Frequency for Mass Gains).
Based on the 2/3rds rule, you could conceivably cut back to 2 heavy sets of 6-8 reps (maintaining the same weights you finished the cycle with to the best of your ability) once per week and maintain your strength and size. That is, both volume (6 sets becomes 2 sets) and frequency (2 workouts becomes 1 workout) can be reduce by 2/3rds but ONLY if intensity (weight on the bar) is maintained."

Kimblesnbits13

sijomial wrote: »

one upper body day and one lower body day

That's not going to achieve much, you are only hitting each muscle group once a week.

A push pull legs split would only be hitting each muscle group once a week though too...Would that routine not work?

erickirb

Kimblesnbits13 wrote: »

TavistockToad wrote: »

Full body 2 x a week would probably be better.

Ive done full body workouts but they take so damn long!

They don't need too, maybe you were trying to fit in too many exercises. what program did you follow?

You could try starting strength and run it 2 days/week, or check out PHUL and run it 2 days instead of the 3-4 it calls for.

You are getting enough protein. I usually push for 0.8 grams per lb of goal weight, so 0.6-0.8 of current weight would suffice. and only running 12 miles a week should not hurt you, or make you lose lean muscle. Many people are fine running 30+ miles/week, you just have to adequately fuel your workouts and recovery.

BusyRaeNOTBusty

Kimblesnbits13 wrote: »

TavistockToad wrote: »

Full body 2 x a week would probably be better.

Ive done full body workouts but they take so damn long!

My full body routine only takes about 30min.

antennachick

I crossfit and run 6 days a week during summer months...just make sure you are eatting enough especially carbs and you will be fine.

dewd2

Kimblesnbits13 wrote: »

sijomial wrote: »

one upper body day and one lower body day

That's not going to achieve much, you are only hitting each muscle group once a week.

A push pull legs split would only be hitting each muscle group once a week though too...Would that routine not work?

Too much bro-science and too many Weider disciples out there. Unless you are a competitive body builder, a simple full body routine that includes primarily compound lifts is more than enough.

MeanderingMammal

Kimblesnbits13 wrote: »

I run 4 miles about 3 times a week on the days I don't lift.

12 miles per week is not going to affect your muscle mass.

You're overcomplicating things

amusedmonkey

I can't remember where I read it, but it doesn't take much to MAINTAIN muscle if you are not in a caloric deficit. Something like hitting each muscle group once every 1-2 weeks was tested and it was adequate for muscle maintenance. Now if you wish to GAIN muscle or you're in the 60+ age bracket, that may not be enough. If I find the study I'll be back with it.

gearhead426hemi

Try running and lifting every other day and only one rest day. I agree with full body training every workout as well. Try supersets or even giant sets to hit the entire body and still get done within an hour. Here is a circuits that I do when I lift. Now you can choose whatever workouts you like of course this is just an example. Feel free to try this one out if you like.

Set 1

Dumbbell curls
Dumbbell shoulder press
Dumbbell front squat

Complete 10-15 reps for each workout and don't drop the weights until you have completed all three workouts. Rest no more than 1 minute and go again. I like to a minimum of 4 sets.

Set 2

Dumbbell kickbacks
Dumbbell rows
Hamstring kickbacks

Set 3

Chest to floor pushup
Planks
Mountain climbers

WilmaValley

What great suggestions!!!!

jjpptt2

I'm not sure anyone can really speak meaningfully about how fast you will or won't lose muscle (though I will be going back and reading that Lyle article someone linked to). But you can stack the cards in your favor, and most of the suggestions you've received will do just that.

Lift to compliment your running. There's no reason a full body workout needs to take forever; you should be able to put in a good workout in 30-45 minutes. Personally, I'd hit upper body 2x week and lower body 1x week (2x would be better if your body can handle it with the running). Focus on bigger movements, not isoloation lifts - squats, deads, lunges... bench, row, press, dip, pullup.

erickirb

gearhead426hemi wrote: »

Try running and lifting every other day and only one rest day. I agree with full body training every workout as well. Try supersets or even giant sets to hit the entire body and still get done within an hour. Here is a circuits that I do when I lift. Now you can choose whatever workouts you like of course this is just an example. Feel free to try this one out if you like.

Set 1

Dumbbell curls
Dumbbell shoulder press
Dumbbell front squat

Complete 10-15 reps for each workout and don't drop the weights until you have completed all three workouts. Rest no more than 1 minute and go again. I like to a minimum of 4 sets.

Set 2

Dumbbell kickbacks
Dumbbell rows
Hamstring kickbacks

Set 3

Chest to floor pushup
Planks
Mountain climbers

I would try to focus on compound lifts more than these this workout, most of the above are isolation lifts (other than rows, shoulder press, pushups, and squats). Also if you are supersetting, do the compound lifts first, not after isolations.

GiddyupTim

I have to chime in and agree with the person who said you are overthinking this.
Running a bit is not going to make you lose muscle.
Lifting less than you used to might. Not eating enough might.
But, just like lifters do not get big and bulky without working pretty hard at doing just that, runners don't become stick people without really trying, hard.

BigNorthernBear

Running doesn't make you lose muscle, maybe if you start doing regular 10+ mile distances, or it becomes your only exercise. Just do not run right after a strength workout if you priority is strength you should rest right after. If you like it, do it. Arnold used to run 3 to 5 miles every lunch hour on weekdays, often joined by Franco Columbo. Both much bigger then most of us could ever be.

cwolfman13

Kimblesnbits13 wrote: »

Lately, I've cut down on lifting and started running more just because I find it more enjoyable. I used to lift 4 times a week and now more like twice a week. (one upper body day and one lower body day) I run 4 miles about 3 times a week on the days I don't lift. I'm only getting about .6-.8 grams/body weight of protein per day so not that much and in a weight loss deficit of about 300-400/day. Will I lose muscle by doing this type of weekly workout routine? I'm not sure how the process of losing muscle occurs and would like to keep as much on!

I lift 2x per week currently and cycle 4-5x per week...I'm not losing muscle. You can maintain muscle mass lifting a couple times per week, but doing a 2x per week split isn't really going to achieve much. If you're lifting 2x per week, you should be doing a full body program focused on compound movements. For a split to be effective, you really need 4-5x per week.