Cardio and lifting advice

jme260

So I have been doing LIIFT 4 on Beachbody for 6 weeks (lifting and little bit of HITT) but now I just signed up for a 10k and want to start running. How do I go about training for the run without losing my new muscle mass? I am going to do the Liift program for 2 more weeks, then start a new program and still lift a few days at home.

TavistockToad

C25k, lift 2 x a week full body to maintain muscle.

jme260

TavistockToad wrote: »

C25k, lift 2 x a week full body to maintain muscle.

Is C25K a beach body program? I was going to start the new transformation 20 in April but, if I start running 5 miles 4 days a week and lifting slightly less , will it deplete my muscle?

TavistockToad

jme260 wrote: »

TavistockToad wrote: »

C25k, lift 2 x a week full body to maintain muscle.

Is C25K a beach body program? I was going to start the new transformation 20 in April but, if I start running 5 miles 4 days a week and lifting slightly less , will it deplete my muscle?

It's a running program, but if you can run 5 miles, you don't need it.

Training for a 10k won't deplete your muscle unless you're eating in a massive deficit?

jme260

TavistockToad wrote: »

jme260 wrote: »

TavistockToad wrote: »

C25k, lift 2 x a week full body to maintain muscle.

Is C25K a beach body program? I was going to start the new transformation 20 in April but, if I start running 5 miles 4 days a week and lifting slightly less , will it deplete my muscle?

It's a running program, but if you can run 5 miles, you don't need it.

Training for a 10k won't deplete your muscle unless you're eating in a massive deficit?

I could run 5k in July, but haven’t ran since then. I have stayed in shape though with cardio so I’ll have to see. I am in a pretty decent deficit right now. I have about 7 more lbs of weight loss to reach my goal. I am eating 1200 calories / day, but my height is 4”11. Maintenance in the past for me (with no exercise had been around 1400-1500)

When I start running, I will most likely eat back at least half of those calories burned

TavistockToad

jme260 wrote: »

TavistockToad wrote: »

jme260 wrote: »

TavistockToad wrote: »

C25k, lift 2 x a week full body to maintain muscle.

Is C25K a beach body program? I was going to start the new transformation 20 in April but, if I start running 5 miles 4 days a week and lifting slightly less , will it deplete my muscle?

It's a running program, but if you can run 5 miles, you don't need it.

Training for a 10k won't deplete your muscle unless you're eating in a massive deficit?

I could run 5k in July, but haven’t ran since then. I have stayed in shape though with cardio so I’ll have to see. I am in a pretty decent deficit right now. I have about 7 more lbs of weight loss to reach my goal. I am eating 1200 calories / day, but my height is 4”11. Maintenance in the past for me (with no exercise had been around 1400-1500)

When I start running, I will most likely eat back at least half of those calories burned

I personally wouldn't go from not running to 5 miles 4 x per week. Sounds like a recipe for injury.

Running calories are easy to calculate accurately:

Bodyweight in lbs x 0.63 x distance in miles

jme260

TavistockToad wrote: »

jme260 wrote: »

TavistockToad wrote: »

jme260 wrote: »

TavistockToad wrote: »

C25k, lift 2 x a week full body to maintain muscle.

Is C25K a beach body program? I was going to start the new transformation 20 in April but, if I start running 5 miles 4 days a week and lifting slightly less , will it deplete my muscle?

It's a running program, but if you can run 5 miles, you don't need it.

Training for a 10k won't deplete your muscle unless you're eating in a massive deficit?

I could run 5k in July, but haven’t ran since then. I have stayed in shape though with cardio so I’ll have to see. I am in a pretty decent deficit right now. I have about 7 more lbs of weight loss to reach my goal. I am eating 1200 calories / day, but my height is 4”11. Maintenance in the past for me (with no exercise had been around 1400-1500)

When I start running, I will most likely eat back at least half of those calories burned

I personally wouldn't go from not running to 5 miles 4 x per week. Sounds like a recipe for injury.

Running calories are easy to calculate accurately:

Bodyweight in lbs x 0.63 x distance in miles

Thanks for the calculation.. good to know, not sure how accurate my fit bit is.
My plan is a combo of running / walking until I can build back up to it. I get about an hour on my days off work without kids, so I’ll see how I do.

I just love my new muscle tone and don’t want to lose it. Wasn’t sure if adding more calories would help or if I just need to continue lifting.

cwolfman13

When is your 10K. Programs like C25K do run walk intervals in the early weeks and you build up. I really wouldn't do 5 miles per week 4x per week starting out...and even seasoned runners vary their mileage. There is also a C210K you might want to look into.

Running doesn't cause you to lose muscle so long as you are doing resistance training.

jme260

cwolfman13 wrote: »

When is your 10K. Programs like C25K do run walk intervals in the early weeks and you build up. I really wouldn't do 5 miles per week 4x per week starting out...and even seasoned runners vary their mileage. There is also a C210K you might want to look into.

Running doesn't cause you to lose muscle so long as you are doing resistance training.

Thanks, that what I was wondering. It is on May 6th