how do i make weightlifting = cardio?

do cardio that doesn't crush your legs.

punching
swimming
rowing

Train with speed and explosive intensity, but make sure your form is good. Rest little between sets. You can get a decent workout done in 30 minutes.

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im worried i will gain fat if i just lift weights. i see all the guys in the weightroom and get scared
they all have too much body fat and i dont wanna end up like that

Whut??? Gain fat???? :huh:

Since when does weightlifting = gaining fat?

i would do like a circuit of 5 of 6 different weights, do one set, move on to the next exercise without resting, get through all of them then do some quick cardio (like 30-60 seconds of jumping jacks or jump rope, then start all over again for 3 sets. (or something similar, but trust me your heart will be pumping!)

i use to have a routine where I had 3 different circuits I would do, lost a lot of weight with that

im worried i will gain fat if i just lift weights.

Whether you gain fat or not has nothing to do with cardio.

Don't try to "make weightlifting = cardio." Get some occasional cardio by doing something fun on off days. Make weightlifting = weightlifting.

Didn't you know it's only bulky guys in the lifting area?

http://www.myfitnesspal.com/topics/show/1009044-why-are-there-so-many-bulky-weightlifters?hl=bulky+weightlifters

C'mon, not that again!

calories deficit = fat loss... So yeah, you could just cut out 600 calories. For lifting for cardio, do higher reps and lighter weights. Just do this and you wont gain a lot of fat until you can run again.

Do supersets, reducing or eliminating the time spent resting by working a different body part while the other rests. This will keep your HR elevated during more of your workout time.

Weight lifting will not make you gain fat :huh: . Eating too much makes you gain fat.

do cardio that doesn't crush your legs.

the more you lift with your legs, the more you engage the cardiovascular system. Do a set of heavy squats and you'll see. It builds up an oxygen debt the same way running 100m does. I've improved my cardiovascular fitness by doing only weightlifting. It works if you do heavy sets of big compound exercises.

OP - if you change the way you exercise, that will affect your TDEE and you may have to adjust how many calories you eat to compensate. And just because you see big guys who have more bodyfat than you want in the weight room, they did not get that way by weightlifting, they got that way by eating. Many powerlifters will eat for strength gains and not worry too much about gaining bodyfat in the process as long as the amount they can lift goes up. Some of them drink a gallon of milk a day in addition to several large meals a day in order to achieve this. Bodybuilders will cut (i.e. eat at a deficit to lose fat while training hard to maintain the muscle they have) to reduce bodyfat very low and get ripped. many powerlifters care far more about how much they can lift than whether anyone can see their abs.

In short, you will not gain fat from lifting weights unless you choose to eat like a powerlifter. Oh and by the way I'm currently eating loads of food, lifting very heavy weights, and trying to gain weight and make maximum strength gains............... and I've managed to gain a whole entire pound in 5 weeks.....!! No-one gets fat overnight. Even obese people did not get fat quickly, they got fat by gradually gaining a little bit of fat over many years. So if you have to stop cardio for a while, it's not going to make you get fat. If you're burning fewer calories overall, you may need to eat a little less, but if you're lifting your body will be burning up calories repairing/rebuilding your muscles from that and that may mean you don't actually need to eat less after all. It's actually a lot more difficult than you think to gain weight... so don't stress.

option 1
keep your rest intervals between 45 and 60 secs. don't rely on your mental timer. i have a stopwatch set to 1 min that i hit at the end of each set. keep in mind that's still not cardio, it's hypertrophy.

option 2
if you really want it to be cardio, do a circuit. 45 secs of work, 15 secs rest, alternating between 8-10 exercises that work upper, lower and total body. an example would be

pushups
reverse lunge
renegade rows
squat jumps
hand walkouts
crab toe touch
burpees
sumo shuffle
thrusters
mountain climbers

do all of the above, rest 2 minutes, repeat 2 more times. keep in mind, that's not lifting, it's cardio.

option 3

do your regular routine but in between sets do mountain climbers, jumping jacks, or burpees, or box jumps for 45-60 seconds, rest another 60, then do your set and repeat. keep in mind, that's lifting+cardio, and it is fecking DEATH. I love it but it's hard as all hell.