Cardio + Lifting

LazyGuy91

When I started working out at the gym regularly back in December, I was doing mostly moderate strength exercises mixed with a little bit of cardio. lately, especially for the last 2 or 3 weeks, I've pretty much been only doing cardio exercises because I started doing 5k training. I'm really excited about jogging and even being able to train for a 5k because I've never really been able to distance run before. But now, I've noticed the weight isn't coming off as fast as it should be. Also, since jogging and walking a lot more I find myself becoming more hungry.

I want to continue with the 5k training but I think it's time to bring some light-moderate strength training back to the routine. Any advice on a good balance/mix of the two?

Barker007

Go on line and google Bill Phillips Body for Life-I've done it about 5 times over the last 10 years with great results-key is using the journal which you can get through Amazon-just finishing up my 11th week out of 12 and I'm 58 and have not done it in about 2 years and exercised very little over that time-I did it to gain some strength off the tee-I'm an avid golfer-well everything is working out well-have lost 6 out of the 10 pounds I wanted to am running well again and starting to look have way decent-Good Luck!

oskeeter1

Weight loss does slow down (get harder) the lighter you are. Are you training with a heart rate monitor to better track your expenditure? The machines and even the expenditure estimate on this site can be wildly off.

A good base workout program is: 3x week intervals (at least 20 min), 3x week weights (1hr), 3x week steady state cardio (1 hr).

While running is awesome, throw in some hiit (4 min of 20 sec max 10 sec recovery) for best results and keep lifting.

billsica

As you start distance running, your going to eat more. You need to fuel yourself.
Keep lifting too. Just don't do squats on the same day you run.

Capt_Apollo

what kind of lifting do you do? you can follow a 5/3/1 plan which has you lift on four seperate days. every day is a different compound move: overhead press, dead lift, bench press, squat.

Check out the book by the creator of the program, Jim Wendler. https://www.dropbox.com/s/se5ep4lv9d0ys72/Book.pdf

Here is an exerpt from the book.

Let’s take a look at what a sample week would look like for the above lifter:

Monday
Military Press: 100 for 5 reps, 115 for 5 reps and 130 for 10 reps. Notice that this last set
is done for as many reps as possible. The lifter will keep track of the weight and the
reps on the last set.
Dips: 5 sets of 10 reps
Dumbbell Rows: 3 sets of 12 reps
Shrugs: 3 sets of 15 reps

Tuesday
Deadlift: 215 for 5 reps, 245 for 5 reps, 280 for 12 reps
Lunges: 3 sets of 6 reps per leg ∑ Hanging Ab Raises: 3 sets of 15 reps

Thursday
Bench Press: 150 for 5 reps, 170 for 5 reps, 195 for 11 reps Lifter had to get in and out of the weight room on this day because of work commitments, so he didn’t perform any assistance work. This is fine because he accomplished exactly what he
needed to do today. He also established a very good rep max to use as a future benchmark.

Friday
Squat: 190 for 5 reps, 215 for 5 reps, 245 for 9 reps
Leg Press: 5 sets of 20
Leg Curls: 3 sets of 10

The first four weeks are also a great way to establish some personal records. Make sure you
keep track of these and try to break them.

He also advocates running (not in this version of the book) a few times a week. mostly HIIT runs, but long runs too. Don't do a run before leg day though!!!

and for quick and easy calculations, and ideas for what kind of assistance exercises to do, check out strstd.com great website. on the tab that says "5/3/1" make sure the box that says "use 90% of your max" is checked for the first 4 week cycle. it'll be the week you're learning and figuring things out.

good luck!

chymerra

mix weight training and cardio/running every other day. this is what i do. my focus is definition/muscle mass but i also need cardio so i do cardio on my weight rest days (every other day).

also, make sure you eat your calories!

LazyGuy91

Thank you all. I'll check out the links/referrals when I get home in a couple days