Weightlifting Questions

Yes, both upper and lower body work is needed even if running. You can do both on the same day as long as one or the other was not too intense. 2-3 days a week is adequate for lifting, but suspect you'll get all kinds of opinions on this. You do not mention core work, but make sure you incorporate. Helps running a lot

If you are looking to burn fat and build muscle you may want to reduce your running schedule some. Cardio and strength training work somewhat against eachother for muscle mass building. I assume you will be eating in a surplus?

I don't run. But I swim 2 miles before lifting weights most of the time I go to the gym unless time limits me to one or the other.
Though I do lift heavier when I am only doing lifting that day.

I love to run, I want to be running 5 days week and lift weights, do I need to be doing lower body lifts as well? I am just looking to build some muscle to help me lose weight

You should do compound movements that work multiple muscle groups (legs included). aerobic (such as running) training is very different than anaerobic (such as lifting) training. A combination of the both should be most sufficient in reaching your goal. A good start with compound movements would be squats, bench press, deadlifts, rows, etc.

Can I run/lift on the same day?

Sure you can. Although, if I were you... and I were looking to increase strength/look better.... I would lift 30-45 minutes and finish it with a 15-20 minute run. It may not be an issue NOW, but, studies show that extended/excessive periods of cardio and lower calorie diets will aid in muscle cannabolism.

How many days should I be lifting?

Roughly 3-4. Overtraining can be detremental to your goals. Always allow sufficient time for those particular muscle groups to re-build.

Starting strength, Stronglifts 5x5, New rules of lifting should push you in the right direction.

3 X/week is probably enough in the way of frequency of weight training, and if you do your running the same day, maybe increase the intensity but decrease the time. As the others have said, running is not strength training except for your heart, so yes you need to do lower body strength training. It is very important to do core strength training every day to prevent injury. I recommend you start with a couple of sessions with a trainer to get a better idea of what exercises or combo of exercises accomplish what you want to do. If you do this and challenge yourself (but don't be stupid and injur yourself) you will see results quickly and wonder why you didn't do it before. When you build muscle your scale may not reflect a weight loss, but your clothes should fit better and your body will look firmer. And finally, the more muscle you have, the more calories your body will burn at rest. There is a limit to that, of course, but it's still true.

If you are looking to burn fat and build muscle you may want to reduce your running schedule some. Cardio and strength training work somewhat against eachother for muscle mass building. I assume you will be eating in a surplus?

No.

Then you won't be building NEW muscle fiber.

Although it's possible to repair likely atrophied muscle causing them to fill up with gylcogen (get your pump on), prevent the cannabolism of existing muscle mass, and lose fat so the muscle you DO have is more visible.

So if I want to lose weight, I need to eat less
If I want to gain muscle, I need to eat more

Correct?

My main goal is to lose the weight, but I also want to be doing some weightlifting.

Am I reading too much into this? Making it harder then it needs to be?

Correct. Although i DO think you should do weight lifting. This should help in your composition when you actually GET to the "goal weight" you have for yourself. It's the worst feeling in the world getting to the weight you set out for yourself and STILL looking fat because you DID lose a lot of weight... mostly fat AND muscle.

I'd suggest you-

1.) do weight training to help prevent unnecessary muscle loss
2.)do weight training to repair atrophied muscles
3.) do weight training to help lose FAT.
4.) eat a SMALL caloric deficit to minimize muscle loss
5.) consume adequate protein to minimize muscle loss

As you continue to lose weight, losing SOME muscle mass will be inevitable.

The closer you follow the above, the more likely you'll keep a satisfactory body composition when you hit your goal. As long as you are planning on "losing" focus on losing actual fat and minimizing muscle losses as best as possible. Until you're ready to build new muscle/eat a surplus that is.

If you are looking to burn fat and build muscle you may want to reduce your running schedule some. Cardio and strength training work somewhat against eachother for muscle mass building. I assume you will be eating in a surplus?

No.

Then you won't be building NEW muscle fiber.

Although it's possible to repair likely atrophied muscle causing them to fill up with gylcogen (get your pump on), prevent the cannabolism of existing muscle mass, and lose fat so the muscle you DO have is more visible.

So if I want to lose weight, I need to eat less
If I want to gain muscle, I need to eat more

Correct?

My main goal is to lose the weight, but I also want to be doing some weightlifting.

Am I reading too much into this? Making it harder then it needs to be?

Correct. Although i DO think you should do weight lifting. This should help in your composition when you actually GET to the "goal weight" you have for yourself. It's the worst feeling in the world getting to the weight you set out for yourself and STILL looking fat because you DID lose a lot of weight... mostly fat AND muscle.

I'd suggest you-

1.) do weight training to help prevent unnecessary muscle loss
2.)do weight training to repair atrophied muscles
3.) do weight training to help lose FAT.
4.) eat a SMALL caloric deficit to minimize muscle loss
5.) consume adequate protein to minimize muscle loss

As you continue to lose weight, losing SOME muscle mass will be inevitable.

The closer you follow the above, the more likely you'll keep a satisfactory body composition when you hit your goal. As long as you are planning on "losing" focus on losing actual fat and minimizing muscle losses as best as possible. Until you're ready to build new muscle/eat a surplus that is.

Post of the day right here. Took me to long to figure this out and not this clearly. As a competitive runner who needs to get back down to racing weight after a long layoff due to surgery, I found myself initially losing too much muscle and not enough fat. Now working to hit that balance of losing mostly fat and as little muscle as possible.

If you are looking to burn fat and build muscle you may want to reduce your running schedule some. Cardio and strength training work somewhat against eachother for muscle mass building. I assume you will be eating in a surplus?

No.

Then you won't be building NEW muscle fiber.

Although it's possible to repair likely atrophied muscle causing them to fill up with gylcogen (get your pump on), prevent the cannabolism of existing muscle mass, and lose fat so the muscle you DO have is more visible.

So if I want to lose weight, I need to eat less
If I want to gain muscle, I need to eat more

Correct?

My main goal is to lose the weight, but I also want to be doing some weightlifting.

Am I reading too much into this? Making it harder then it needs to be?

Correct. Although i DO think you should do weight lifting. This should help in your composition when you actually GET to the "goal weight" you have for yourself. It's the worst feeling in the world getting to the weight you set out for yourself and STILL looking fat because you DID lose a lot of weight... mostly fat AND muscle.

I'd suggest you-

1.) do weight training to help prevent unnecessary muscle loss
2.)do weight training to repair atrophied muscles
3.) do weight training to help lose FAT.
4.) eat a SMALL caloric deficit to minimize muscle loss
5.) consume adequate protein to minimize muscle loss

As you continue to lose weight, losing SOME muscle mass will be inevitable.

The closer you follow the above, the more likely you'll keep a satisfactory body composition when you hit your goal. As long as you are planning on "losing" focus on losing actual fat and minimizing muscle losses as best as possible. Until you're ready to build new muscle/eat a surplus that is.

Post of the day right here. Took me to long to figure this out and not this clearly. As a competitive runner who needs to get back down to racing weight after a long layoff due to surgery, I found myself initially losing too much muscle and not enough fat. Now working to hit that balance of losing mostly fat and as little muscle as possible.

Agree that this is an awesome post! Hit's the nail right on the head!!

I do cardio and strength together. I can't run anymore, but i ride my bike, walk/hike and use the cardio machines at the gym. If found strength training really compliments my other activities - I'm a much stronger hiker and ride than I would otherwise be.

Plus you'll look better naked if you lift.