Can I go back to cardio now?

hazeljordan1974

I have been doing weights since the end of December and although I am noticing the results I have put on about 8lbs and I know that isn't all muscle and I am dying to get back to cardio to pull back the weight - I was thinking of maybe 3 weeks of mostly cardio - day 1 cardio, day 2 weights, day 3 rest, day 4 cardio, day 5 weights, day 6 rest day 7 cardio.

What do you think?

And in addition this week I have been really hungry and eating way too much - some good stuff but a lot of rubbish too. I wasn't feeling well for a few days - migraine so couldn't really exercise either - so this week rather than the 5 days at the gym I have had probably 2 1/2 days at the gym. I think I also need a nutritional kick up the ar$e.

YoungDoc2B

If you're seeing results with lifting, why should you care what some number on the scale says?

erickirb

Either you can eat less or add in come cardio. It all comes down to a caloric deficit or surplus, cardio or no cardio.

That said, if you are not training for any endurance type event I would suggest the weights 3 times/week and the cardio twice. If you are training for an event, then I would dl the 3 cardio and 2 weights.

DancingMoosie

I guess I have a different question: Who told you NOT to do cardio? Was there a reason you thought you shouldn't or couldn't do it?

I do cardio and lift heavy, so it is possible to do both:) And I like your new 7 day plan, I think it would work well. Good to see 2 planned rest days as well.

DrMAvDPhD

Weight lifting is responsible for you eating too much and mostly rubbish, huh? Do what you want. No one benefits from you doing weights but you.

hazeljordan1974

I guess I have a different question: Who told you NOT to do cardio? Was there a reason you thought you shouldn't or couldn't do it?

It just seems everywhere at the moment "lift heavy" and "cardio is not going to give you the body you want" - the trainer at the gym, here, the internet in general.

I miss cardio though, I have to say - I think I am going to mix it up and put some cardio back in there to get rid of some of the extra fat I've got. I know I shouldn't care about the number on the scale but I am worried that I am heading back up...

hazeljordan1974

Weight lifting is responsible for you eating too much and mostly rubbish, huh? Do what you want. No one benefits from you doing weights but you.

No weights aren't responsible for me eating too much rubbish - I think being poorly was (although after weights I could eat a scabby horse!)

JaymeBalesFitness

Fat gain is from your diet, not the weights..... Eat at the right amount of calories for your goal and you will see better results. That being said, one shouldn't only do weights or cardio. A great fitness program combines both, as well as flexibility training.

FYI, the weights seems to make you hungry because it revs up your metabolism. Eat plenty of lean protein!

jillianbeeee

why not both? I never understood why we either have to be weightlifters, runners, cross-fitters etc. I love them all and do what I feel like doing! Sometimes at the gym, I weigh-lift then hit the track. Other days I hit the machines and look at the treadmills with contempt. lol

skcardiog

Add the cardio - if you enjoy cardio, keep it in the mix .

MadDogManor

Great job on your weight loss so far! I've seen a lot of fitness trends over the last thirty years, and lift heavy is the current one. I think you should just do what you want and like - you've had success so far :-)

Amanda_Gx6

I guess I have a different question: Who told you NOT to do cardio? Was there a reason you thought you shouldn't or couldn't do it?

It just seems everywhere at the moment "lift heavy" and "cardio is not going to give you the body you want" - the trainer at the gym, here, the internet in general.

I miss cardio though, I have to say - I think I am going to mix it up and put some cardio back in there to get rid of some of the extra fat I've got. I know I shouldn't care about the number on the scale but I am worried that I am heading back up...

I think they probably meant cardio ALONE isn't going to give you the body you want. Keep it in the mix, I know its good for my mind to just get on the elliptical and go for a while. Best of luck to you :flowerforyou:

Samstan101

I'm in the 'do both' camp. I lift once a week (twice when I can fit it in but that's rare) and am also training for a half marathon so running & cross training and the occasional swim on a rest day.

MeanderingMammal

It just seems everywhere at the moment "lift heavy" and "cardio is not going to give you the body you want" - the trainer at the gym, here, the internet in general.

That's because the lifting zealots have a nice simple message that can be captured in two words followed by some bangs

It's more difficult to be convey "meh, what you need is a balanced exercise regime that supports your goals and complements your diet" in a nice simple punchline.

It's not a question of one or the other. Do resistance training and CV work, and take responsibility for your food consumption. Nobody is forcing you to eat badly and it doesn't really matter what phys you do if you're undermining your progress through poor choces.

yogicarl

Do actually enjoy weight lifting? There are more ways to maintain muscle and increase strength than lifting weights - if you don't want to.

- and yes, do both cardio and some form of strength training.

RushinBruisette

It's your body, do what you want. If you enjoy cardio or even if you don't, adding some to your routine will help. I'm team cardio and weights.

angelamangus1

If you like cardio do cardio and weight training. Your body,therefore you have a say in what you you would like and if you enjoy something why take it away. Cardio benefits your body, just as much as strength training.

If you are trying to build muscle mass than make sure you consume your cardio calories. I believe (I could be wrong, so no one shoot me on this) but woman only need to eat about 100 to 200 surplus in calories to assist in muscle growth.
Perhaps you can research more and find training that includes cardio and strength or just tell your trainer you want to do both. If he is not on board fire his *kitten* and get someone that will work with your goals in mind.

Greytfish

Fat gain is from your diet, not the weights..... Eat at the right amount of calories for your goal and you will see better results. That being said, one shouldn't only do weights or cardio. A great fitness program combines both, as well as flexibility training.

FYI, the weights seems to make you hungry because it revs up your metabolism. Eat plenty of lean protein!

This

BeachGingerOnTheRocks

I guess I have a different question: Who told you NOT to do cardio? Was there a reason you thought you shouldn't or couldn't do it?

It just seems everywhere at the moment "lift heavy" and "cardio is not going to give you the body you want" - the trainer at the gym, here, the internet in general.

I miss cardio though, I have to say - I think I am going to mix it up and put some cardio back in there to get rid of some of the extra fat I've got. I know I shouldn't care about the number on the scale but I am worried that I am heading back up...

I think they probably meant cardio ALONE isn't going to give you the body you want. Keep it in the mix, I know its good for my mind to just get on the elliptical and go for a while. Best of luck to you :flowerforyou:

I'm pretty sure that is what most mean. Some people hate cardio and don't do it and still get good results, but a ton of successful people do both. Personally, I love cardio, and I can only say what works for me. I work cardio around my lifting routines. I do cardio on rest days, which is usually biking or walking or (now that I have one) heavy bag work. Too much cardio isn't going to give you the benefits you're seeking, but it will boost results if you do what makes your body feel best. You do need to keep lifting (3-4 days optimal until you reach that point where you're happy with the results, and you can maintain those results in most cases while lifting 2-3 days a week). Cardio for me is generally 20-30 minutes a day 5 days, and 1-2 days of 90 minutes or more on cardio. I don't lift and have 90 minute cardio days simultaneously. And I almost never have a day of just sitting around doing nothing.

Calories are still calories and you have to keep those in check. If you're overeating, you won't see the results from lifting or cardio. You'll be hiding the results with too much body fat.

rml_16

I guess I have a different question: Who told you NOT to do cardio? Was there a reason you thought you shouldn't or couldn't do it?

It just seems everywhere at the moment "lift heavy" and "cardio is not going to give you the body you want" - the trainer at the gym, here, the internet in general.

I miss cardio though, I have to say - I think I am going to mix it up and put some cardio back in there to get rid of some of the extra fat I've got. I know I shouldn't care about the number on the scale but I am worried that I am heading back up...

Has someone told you that you can't do both? Because, well, you can.

hazeljordan1974

Thank you all for everything you've said - a great deal of "food for thought"
I do enjoy the weights - I am loving how much stronger I am and how I can actually see some muscles (my arms are taking shape and my thighs are rock hard) but I do think I have been missing out on cardio which really is how I lost the weight.
I was worried though that just going back to cardio would make me lose all the strength and muscle I have gained over the last few months.

But if I can do both and reap the rewards of both then count me in!

On the food front - I think I am just being greedy and need to rein this in and have a few weeks with a small deficit to get rid of the extra fat I have gained (I imagine of the 8lbs it is probably 6lbs of fat!).

2013sk

I think mix it up -

Do some cardio/ gym classes are really fun! I love boxercise, body pump and kettle bells at the moment, Spin classes are good calorie burners too in a short space of time - Then do your normal weight routine on other days

How much protein are you eating?

You drinking enough water?

NJL13500

I do both. Strength training helps to build my muscles and cardio helps keep my heart healthy and eases stress for me. It also helps with shedding the fat that covers my muscles.

Last spring I went from a primarily cardio workout to a strength focused workout. I was still training for a half marathon, but I did a lot of heavy lifting at the gym (3 sessions per week). I gained 10 pounds, but I stayed in my same size jeans and my arms looked amazing.

I had surgery in the summer and couldn't exercise at all for a few months and lost a lot of my strength and definition, but I'm working on getting it back. I will say that since I am not training for an event, I have changed the type of cardio workout that I do. I used to do long steady state cardio. Now I do spin class and HIIT workouts with some easy steady state cardio and yoga thrown in.

You have to do what works for you, but balance is a great thing. Good luck and don't worry so much about the scale. Do your clothes fit differently? Are your measurements changing? If cardio makes you feel good (I totally relate), then do it. Good luck!

wolfsbayne

I do both. I've only been doing weight training after falling in love with it, but I'm trying to balance it out. I lift 3 days a week and on 2 days in between, I'll do 30-45 minutes of moderate cardio.

hazeljordan1974

Do your clothes fit differently? Are your measurements changing? If cardio makes you feel good (I totally relate), then do it. Good luck!

Just a tiny bit on my tummy - but overall I like the way my body looks - I think I would just like to see those abs that are hiding under the layer of fat I have.

hazeljordan1974

How much protein are you eating?

You drinking enough water?

I am trying to eat more protein - it is tough though! I am eating red meat, fish, chicken as often as I can, I also have a good protein shake that has 23g of protein on days when I am lifting heavy.

I drink a lot of water about 1 1/2 litres of water, 3 cups of herbal tea as well as tea and fizzy drinks (although they are in the minority).

I think my issue is my addiction to jelly beans - I am embarrassed at how many I am eating - think I might need to go cold turkey as they are not something I can regulate.

I have altered my macros so I am at a slight deficit so I won't gain any more and should start losing fat and gaining muscle - hopefully!

SezxyStef

I do both...Lift heavy 3x a week and 2 HIIT sessions on my off days...15-20min each...

The only thing with cardio on lifting days is do it after you lift as it can interfere with your strength gains.

As others have said the gain is not due to the weights...it's your diet.

When you are lifting you will be "hungrier" if you aren't getting enough protien...I try to eat a min 120g of protien a day to ensure that I have enough and even then sometimes I need more...

hazeljordan1974

As others have said the gain is not due to the weights...it's your diet.

When you are lifting you will be "hungrier" if you aren't getting enough protien...I try to eat a min 120g of protien a day to ensure that I have enough and even then sometimes I need more...

I know it is down to me being a greedy mare over the last couple of weeks - I will pare that down and ensure that I am eating enough protein, not eating as much rubbish, adding in some cardio and not doing cardio on weights days (except to warm up).

Thanks!

mcibty

If you're seeing results with lifting, why should you care what some number on the scale says?

A thousand times this.

erickirb

Wow, OP looked at a couple days of your diary, way over calories on a couple of them, and what is with the 300+ grams of carbs (over 500 one day)?

You may want to revisit your Macros. Set your protein goal to 0.8 grams per lb of body weight, and your fat to 0.35 grams per lb of body weight, and use both of those numbers as minimums, fill the rest in with cabs, but use that as a maximum amount.

jimmmer

Sounds like you've got your training dialed in.

Time to address your nutrition? More protein and hit your numbers.

Remember, no one but you can see that number on the scale. But people can see how awesome you look from good training and good nutrition.