Alternating Weight lifting and Cardio - Do you do it?

johnguitarman

I have been exercising for about 6 weeks now, mostly just Cardio 4-5 days a week. I am thinking of splitting it to Cardio on mon,wed,fri and lifting weights on tues,thurs and sat with sunday for rest. Does anyone here follow a routine like this and have you been successful with it? Any tips?

Cardio is working great but I want to make sure I preserve my muscle and am only burning off fat. I know you cant build muscle on a cut but once I reach my goal I will switch to mostly lifting for mass.

Thanks!

LoraF83

I lift weights (heavy ones) three times a week - typically Tuesday, Thursday and Saturday (or Sunday, depending on my schedule).

I do cardio several days a week - typically spin class and a short run on Sunday and runs on Monday and Wednesday (sometimes Saturday too - that's usually a race day).

Friday is my rest day. I'll occassionally rest on Monday too when I'm feeling tired/worn down.

ladyjoie

I try to get weightlifting in three times a week although it's sometimes only two, and I usually follow it up with some circuit training which acts as my cardio. I tend to do the circuit training 4-5 times a week on top of the weightlifting.

NutellaAddict

I do 30 mins HIIT and 30 minutes Lifting (usually). These past 2 weeks I have just been lifting for an hr 5 days a week. I get into these "moods" where I say ok enough cardio for about 3 weeks I'm just going to pick things up and put them down.

86_Ohms

I got about 70% weights and 30% cardio. Most months out of the year kind of suck in the midwest so running indoors on a treadmill gets pretty boring compared to seeing progress from weights.

I think it's just as important to keep your lungs and heart in shape with cardio, though, as well as the rest of the muscle groups.

My workout is monday-wed-friday alternating categories.... then on weekends I'll run about 3 to 5 miles.

Cardio is working great but I want to make sure I preserve my muscle and am only burning off fat. I know you cant build muscle on a cut but once I reach my goal I will switch to mostly lifting for mass.

Just don't eat under your calorie goal, or way under your TDEE (15% or more probably at your level), and you won't lose much muscle mass while working them out most of the week.

Siekobilly

I have been exercising for about 6 weeks now, mostly just Cardio 4-5 days a week. I am thinking of splitting it to Cardio on mon,wed,fri and lifting weights on tues,thurs and sat with sunday for rest. Does anyone here follow a routine like this and have you been successful with it? Any tips?

Cardio is working great but I want to make sure I preserve my muscle and am only burning off fat. I know you cant build muscle on a cut but once I reach my goal I will switch to mostly lifting for mass.

Thanks!

I do the exact opposite. Mon, Wed, and Thurs I do Stronglifts 5x5, and Tues, Thurs, and Sat I do C25K or free running.

Etienne54

I do cardio 3 times a week (mon,wed,fri - HIIT 30min), Lift 6 days a week (about 45m-1h30), abs twice a week(mon,friday - 30min).

kcaffee1

Been lifting for about 2 months now at least 2 X per week (try to make it 3, but I just can't seem to get to the gym to lift the other day because of the POOL!) And, swim the other days. Keep one day to myself for house chores and such, but those days even see a heavy schedule, because the laundry isn't light, nor is the vacuum! (Just don't count it... much.)

iplayoutside19

Yes, when I'm not training for a specific event alternating days of lifting & cardio are what I like to do. I have had the most success doing that. It takes about two weeks for my body to fully adjust to a new routine, but after that it becomes easier.

jimmmer

Mon, Wed, Fri - Lifting

Tue, Th - Cardio/Met-Con

Sat, Sun - Relax!

Sometimes I omit the cardio - I never omit the lifting..... Plus, I always try to get one session of met-con in a week, too.

johnguitarman

Cardio is working great but I want to make sure I preserve my muscle and am only burning off fat. I know you cant build muscle on a cut but once I reach my goal I will switch to mostly lifting for mass.

Just don't eat under your calorie goal, or way under your TDEE (15% or more probably at your level), and you won't lose much muscle mass while working them out most of the week.
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Yes,

I just realized this and started eating back my cals burned. MFP says I should eat 1910 cals a day. Before, I would exercise and net between 1200-1500 cals a day since I didnt eat back my cals. I know this was way too much of a deficit and not healthy for me. This was a mistake on my part but luckily I'm educating myself on all of this and figuring things out.

I studied up on TDEE and found mine to be around 3,495 under the Katch Mcarde formula. With a 20% deficit that puts me at 2,796 cals for the day. I have been debating if I should switch from MFP 1910 cals a day and use the TDEE formula but I'm afraid now if I raise my calories that much I may put weight back on. I heard both methods work pretty good and so far MFP is working. In the long run I think It would be better to use my TDEE since it seems like a better routine for long term success. I was thinking as I get closer to my goal I could slowly start raising my calories until it gets closer to my TDEE and then after that I will add even slower over my TDEE and try to add some muscle mass. Hopefully this plan will work.

Thanks everyone for your comments!

JustJennie1

I used to. I would run m-w-f and then do a full body workout Tues & Thurs. This was because I didn't have time to do cardio AND lift.

Now I do 30 min. of cardio every day before my lifting.

_DaniD_

My Schedule is..

Monday: 40 mins cardio & 30 mins lifting
Tuesday: 30 mins cardio
Wednesday: 40 mins cardio
Thursday:40 mins cardio & 30 mins lifting
Friday: 30 mins cardio
Saturday: 30 mins lifting

I'm slowly trying to incorporate more lifting, but this is where I currently stand. I love running but have a new found love of lifting.

cad39too

I lift 5 days a week, my cardio comes in the form of a 1-2 mile run as my warm up before lifting and then I do a longish run on day 6 (up to 9 miles) depending on what my body says.