Maintaining and gaining muscle; how much cardio?

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  • UnleashingLovely
    UnleashingLovely Posts: 205
    New Rules of Lifting 4 women

    Great resource! Exercise and diet plans. I lift 3x a week. Trust me, it IS cardio!! I also walk 3-5x a week but it's more a stroll. I try to do HIIT cardio for 20 - 30 minute 1 to 2 x a week but I don't stress if I don't get it in. I am very proactive about staying more active with gardening, Wii dancing, moving in general! Sunday is a total rest from everything but church!

    Good luck!!

    I looked at that book.... It seemed confusing, I guess I'll have to give it another look.
  • tquill
    tquill Posts: 300 Member
    Let me start with my disclaimer that "I'm not an expert by any means," but I do research this sort of stuff constantly.

    In my opinion, cardio and gaining muscle are somewhat in opposition to eachother. That's not to say you can't do both, but I think your muscle gains will be somewhat hindered or slowed if you're trying to bulk while still maintaining a decent amount of cardio. Perhaps this could result in slower muscle gains with less fat???

    Anyway, maybe others have had success with it... but I personally don't want cardio hampering muscle gains when I do begin a bulking phase. I know I'll be gaining a bit of fat when bulking, but that's nothing a quick cutting phase can't cure.
  • frecklesandfries
    frecklesandfries Posts: 32 Member
    If you wanna start a great weightlifting program I would start Jamie Easons Livefit program. Its a good introduction into lifting and has workout plans for you.
  • UnleashingLovely
    UnleashingLovely Posts: 205
    Let me start with my disclaimer that "I'm not an expert by any means," but I do research this sort of stuff constantly.

    In my opinion, cardio and gaining muscle are somewhat in opposition to eachother. That's not to say you can't do both, but I think your muscle gains will be somewhat hindered or slowed if you're trying to bulk while still maintaining a decent amount of cardio. Perhaps this could result in slower muscle gains with less fat???

    Anyway, maybe others have had success with it... but I personally don't want cardio hampering muscle gains when I do begin a bulking phase. I know I'll be gaining a bit of fat when bulking, but that's nothing a quick cutting phase can't cure.

    Yes, it would be great to get that muscle fast and I believe that yes, cardio does slow it down. My primary goal is healthy as possible and second is getting them muscles.
  • UnleashingLovely
    UnleashingLovely Posts: 205
    If you wanna start a great weightlifting program I would start Jamie Easons Livefit program. Its a good introduction into lifting and has workout plans for you.
    I may be thinking of something else... But doesn't that one cost a good bit of moolah?
  • frecklesandfries
    frecklesandfries Posts: 32 Member
    No its completely free!

    http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html
  • UnleashingLovely
    UnleashingLovely Posts: 205
    No its completely free!

    http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html
    Did you use it?
  • tquill
    tquill Posts: 300 Member
    Yes, it would be great to get that muscle fast and I believe that yes, cardio does slow it down. My primary goal is healthy as possible and second is getting them muscles.

    My wife used to judge me because my routine didn't have any cardio... until she started working out with me. I'll admit we're not getting the cardio excersise that running provides... but if you're lifting with decent intensity, it does get your heart pounding at a good rate.
  • UnleashingLovely
    UnleashingLovely Posts: 205
    Yes, it would be great to get that muscle fast and I believe that yes, cardio does slow it down. My primary goal is healthy as possible and second is getting them muscles.

    My wife used to judge me because my routine didn't have any cardio... until she started working out with me. I'll admit we're not getting the cardio excersise that running provides... but if you're lifting with decent intensity, it does get your heart pounding at a good rate.
    I guess I never really thought about the lifting as a heart pumping exercise.
    Like I said, I'm a noob(:
  • whierd
    whierd Posts: 14,025 Member
    I do not believe that 30 min of cardio per week will affect your muscle gains significantly.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    for beginner..

    I would say - and this is just me - no expert or anything..

    Monday - total body - legs/chest/arms/shoulders/back
    tues - cardio
    wens - total body - repeat
    thurs - cardio
    firday - total body
    sat - active rest - bike/abs/yoga or just rest
    sunday rest ...

    once you have been at this routine for like three to four months then maybe go to an upper/lower split
    mon - upper -
    tues - lower -
    wens - HIIT sprints/cardio/abs
    thurs - upper -
    Friday lower

    would be interested to see what others think/suggest..
    Thanks!
    Any clue how long the workouts should be?
    I'm learning so forgive the numerous questions(:

    I would go with four sets each in about the four to six rep range....

    total work out about an hour to hour and fifteen minutes...

    cardio I would keep it under 30 minutes per session...

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