Conflicting? Goals...

xsmilexforxmex
xsmilexforxmex Posts: 1,216 Member
in Health and Weight Loss
Hi there :)
So I have a few different goals and just trying to figure out the best way to go about them/where my focus should be - and hoping someone here can give me insight to their experiences.
First is I have to get my run better. This is a necessity because of my job, I have to PT test at least annually. I'm not a fast person so I figure if I run 3-4 x a week I should be able to pass come August time frame (based off previous experience).

In the same breath... I am trying to gain muscle/lose fat. Specifically I'm interested in 5x5s but they say not to do extensive cardio... The running program I follow has me doing up to 13 mile runs...
Is there any *best* way to mix these two goals? I thought about alternating days and then resting on the 7th day.. or even 3 days/rest/3 days/rest Type schedule... Just looking for input if anyone has advice. Not trying to hurt myself but the running HAS to happen - the strength is more of a desire.

Replies

  • Wiltord1982
    Wiltord1982 Posts: 312 Member
    Sounds like a good plan. Make sure you alternate your cardio and your lifting days. If you want to lose weight, you have to get into a calorie deficit (I'm pretty sure you already know that).

    As for gaining muscle, you will gain strength by doing a lifting program, but you will not gain much muscle volume (as long as you are eating at a deficit).

    Running will certainly hekp with weight loss :) Stronglifts 5x5 is a program many people support. I never tried it personally though so I can't tell. But you are likely to get results with it.

    Good luck!
  • ErinRibbens
    ErinRibbens Posts: 370 Member
    IMO I wouldn't do 5x5 while doing that strenuous of a running program. It would be very difficult to progress on your lifts, and increase your risk of injury. I would pick one to focus on, but if you continue your running program, do add some strength training, maybe just not a program that increases weights so rapidly.

    I'm not sure what your run for your PT test entails, but doing the 5x5 will help you become a faster runner. You are building muscle! You could always incorporate some running or HIIT to help your cardiovascular fitness.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    IMO I wouldn't do 5x5 while doing that strenuous of a running program. It would be very difficult to progress on your lifts, and increase your risk of injury. I would pick one to focus on, but if you continue your running program, do add some strength training, maybe just not a program that increases weights so rapidly.

    I'm not sure what your run for your PT test entails, but doing the 5x5 will help you become a faster runner. You are building muscle! You could always incorporate some running or HIIT to help your cardiovascular fitness.

    There is nothing wrong with mixing the two...

    Lifting requires 3x a week...that's it. There is no reason that the OP couldn't run after lifting or on off days making sure that there are complete rest days.

    5x5 does not increase weight rapidly..it's 5kg a workout...if you don't fail...that isn't fast. And you don't have to increase every workout...

    As well as perviously said it is very hard to gain muscle on a deficet...let alone and not doing lifting well....

    To the OP add in some lifting, run and find a balance you enjoy....
  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
    Thanks for the input :) I think based off this I should probably increase my calorie intake a bit and then I'll switch to the 3 days/rest cycle for best results when I get a bit more into the programs. This way I get a good mix of cardio and strength but don't shaft myself on the necessary rest when I really need it. I def will only be adding 5lbs a workout on 5x5's (I wish my gym had smaller weights but 2.5 is the smallest so boo.) and if needed repeating weeks. I want to push myself but not to the point of injury for sure. Thanks!
  • ErinRibbens
    ErinRibbens Posts: 370 Member
    Sounds like you are planning to do it the right way. :) You can always order 1.25 lb plates from Amazon and bring them to the gym if you want to increase slowly.

    I didn't mean to say you *can't* do both, I said "IMO" because it didn't work for me. I finished C25K and started Stronglifts (almost 2 years ago!) and once my squats reached around 100 lbs. I started having back trouble if I ran more than a few miles. That's just my experience, your mileage may vary of course!

    I've never really loved running, I just do it on occasion to keep a base level of cardiovascular fitness so I could run a 5K anytime. 13 miles sounds like forever to me!

Categories