Lifting/cardio- how often and how to organize my routine?

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  • upgetupgetup
    upgetupgetup Posts: 749 Member
    bump, and just a thought - you sound like you can handle anything :) , but I personally found it hard to do intense cardio the day before or after legs. Never felt like things had enough time to recover. It was easier for me to do intervally cardio (but not HIIT) the same day as legs (after weights), which gave them more time. But it doesn't sound like you need that, as long as you're able to progress in the amount you're lifting, & don't feel too tired all the time.
  • IMD918
    IMD918 Posts: 49
    Ok, I feel like chiming in. Personally, it sounds like you might be overworking, and not getting enough rest. When your resting, your body is finding ways to adapt to what you just put it through, so no rest = no gains. Besides that, I would say that your routine is mostly about personal preference. You can make progress by doing full body workouts or by doing splits. Cardio is important either way. Here is my preference:

    Day 1. Chest and triceps (mostly pushing exercises)
    Day 2. Legs
    Day 3. Back, shoulders, biceps (mostly pulling exercises, very few pushing)
    Day 4. Rest.
    Repeat the cycle.

    As far as cardio goes, the most effective for burning calories while still maintaining muscle is walking at a brisk pace (roughly 3.5 mph, you should be able to carry on a conversation). I always do about 45 minutes of this on leg day AFTER lifting. This keeps my leg muscles loose, and keeps me from being incredibly sore the next day. Besides that, I may also do it on either chest day or my rest day because back day is already long enough. I also don't want to do it every single day as this tends to make me feel sluggish.

    IF you aren't worried about maintaining muscle, and just want to get the fastest weight loss possible, high intensity cardio is the way to go. The best is jump rope because it is low impact and incredibly effective at burning calories.

    Hope this helps.
  • Birddog6424
    Birddog6424 Posts: 29 Member
    Personally, I think your whole thread is way off base. I don't think there is one single thing wrong with your workout routine.

    I've been a fitness nut for almost thirty years now, so believe me when I say you are working far harder in the gym than the very large majority. You are putting in time like a competitor. But in all this discussion, I never saw anyone bring up your diet.

    If your goal is to lose fat, then diet is more important than micro details of your workout regimen. It's 80% diet, 20% exercise. I'm sure you've heard it before. You can't out train bad nutrition.

    Leave your exercise routine alone. It's fine. Focus on your diet.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    I agree.. I like your regime.. Switch your cardio workout AFTER strength and you are good to go. What you are doing is working for you, so keep with it.. when you get bored (or your body does), switch things up.
  • Birddog6424
    Birddog6424 Posts: 29 Member
    Just saw you have lost 86lbs. Don't change up a routine that is working. You have done your homework, educated yourself, and you are busting *kitten* in the gym. In a nutshell, you have done everything right so far. You should be giving out advice, not asking for it.

    Stick with what you are doing. It's a good program. Stick to interval training, it burns calories like crazy. Especially once you factor in the EPOC effect (Google EPOC if you are unfamiliar with the term).

    As I said earlier, your exercise program looks great. If you are going to micro manage something, micro manage your macros and caloric intake. That's the key to successfully dropping your body fat percentage.
  • kcallas88
    kcallas88 Posts: 192
    Gotta read later :)

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