nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Cardio and weight training.

healthy491

I finally reached my goal and found a good nutrition plan to maintain weight. I am not sure if my workouts are any good tho
I use the elliptical for cardio AND strength training. When doing cardio I focus on speed and when doing resistance to gain muscle , I increase the resistance and do intervals.
My question is , is this a good workout ? For muscle and maintaining weight.

Replies

StealthHealth

IMHO the elliptical is not good for strength training. Is this the only piece of kit that you have access to?

To increase muscle you need progressive overload (that just means something that is a challenge and then when you get used to that you increase the intensity so it remains a challenge) and sufficient calories to build new muscle. These can be achieved on the elliptical but I would recommend that you look into specific strength training (either weights or body weight exercises) and retain the elliptical work for cardiovascular health.

healthy491

StealthHealth wrote: »

IMHO the elliptical is not good for strength training. Is this the only piece of kit that you have access to?

To increase muscle you need progressive overload (that just means something that is a challenge and then when you get used to that you increase the intensity so it remains a challenge) and sufficient calories to build new muscle. These can be achieved on the elliptical but I would recommend that you look into specific strength training (either weights or body weight exercises) and retain the elliptical work for cardiovascular health.

Its not that , its just that I hate lifting and I find it really difficult. I never did lifting and lost weight by jusy doing cardio. the only reason I want to build muscle is to maintain my current weight and shape and not slow down my metabolism.

sijomial

healthy491 wrote: »

StealthHealth wrote: »

IMHO the elliptical is not good for strength training. Is this the only piece of kit that you have access to?

To increase muscle you need progressive overload (that just means something that is a challenge and then when you get used to that you increase the intensity so it remains a challenge) and sufficient calories to build new muscle. These can be achieved on the elliptical but I would recommend that you look into specific strength training (either weights or body weight exercises) and retain the elliptical work for cardiovascular health.

Its not that , its just that I hate lifting and I find it really difficult. I never did lifting and lost weight by jusy doing cardio. the only reason I want to build muscle is to maintain my current weight and shape and not slow down my metabolism.

Building muscle would be changing your shape not maintaining your shape.

Why do you think your metabolism will slow when eating at maintenance levels?

StealthHealth

I'm confused then - do you want to build muscle or maintain muscle, gain weight or maintain weight?

DresdenSinn

An Elliptical machine for strength training?! Surely you jest.

healthy491

sijomial wrote: »

healthy491 wrote: »

StealthHealth wrote: »

IMHO the elliptical is not good for strength training. Is this the only piece of kit that you have access to?

To increase muscle you need progressive overload (that just means something that is a challenge and then when you get used to that you increase the intensity so it remains a challenge) and sufficient calories to build new muscle. These can be achieved on the elliptical but I would recommend that you look into specific strength training (either weights or body weight exercises) and retain the elliptical work for cardiovascular health.

Its not that , its just that I hate lifting and I find it really difficult. I never did lifting and lost weight by jusy doing cardio. the only reason I want to build muscle is to maintain my current weight and shape and not slow down my metabolism.

Building muscle would be changing your shape not maintaining your shape.

Why do you think your metabolism will slow when eating at maintenance levels?

A professional on a TV programme stated that if you won't strength train , you will decrease muscle mass and metabolism slows down.

healthy491

StealthHealth wrote: »

I'm confused then - do you want to build muscle or maintain muscle, gain weight or maintain weight?

Sorry for the confusion

I just want to maintain my muscle and boost my metabolism

xWondertje

Professionals don't go to TV shows, it's as simple as that. If you do what you've always done, you won't lose any muscle mass since you already built it that way. Your body won't change if you don't change what you do with it.

StealthHealth

healthy491 wrote: »

StealthHealth wrote: »

I'm confused then - do you want to build muscle or maintain muscle, gain weight or maintain weight?

Sorry for the confusion
I just want to maintain my muscle and boost my metabolism

Your metabolism is related to your muscle mass. More muscle = higher metabolism. Same muscle = same metabolism*

So, if you want to boost metabolism you will need to build muscle. If you want to maintain metabolism, then you don't need to worry about gaining muscle.

*This is a little bit of a simplification. There are many other factors that affect metabolism but with respect to what you are asking I think the simplification is valid.

healthy491

StealthHealth wrote: »

healthy491 wrote: »

StealthHealth wrote: »

I'm confused then - do you want to build muscle or maintain muscle, gain weight or maintain weight?

Sorry for the confusion
I just want to maintain my muscle and boost my metabolism

Your metabolism is related to your muscle mass. More muscle = higher metabolism. Same muscle = same metabolism*

So, if you want to boost metabolism you will need to build muscle. If you want to maintain metabolism, then you don't need to worry about gaining muscle.

*This is a little bit of a simplification. There are many other factors that affect metabolism but with respect to what you are asking I think the simplification is valid.

Thank you so much for yout help

do you have to be in a calorie deficit to build muscle ?

DresdenSinn

healthy491 wrote: »

Thank you so much for yout help do you have to be in a calorie deficit to build muscle ?

You have to have a calorie surplus to build muscle

sijomial

healthy491 wrote: »

sijomial wrote: »

healthy491 wrote: »

StealthHealth wrote: »

IMHO the elliptical is not good for strength training. Is this the only piece of kit that you have access to?

To increase muscle you need progressive overload (that just means something that is a challenge and then when you get used to that you increase the intensity so it remains a challenge) and sufficient calories to build new muscle. These can be achieved on the elliptical but I would recommend that you look into specific strength training (either weights or body weight exercises) and retain the elliptical work for cardiovascular health.

Its not that , its just that I hate lifting and I find it really difficult. I never did lifting and lost weight by jusy doing cardio. the only reason I want to build muscle is to maintain my current weight and shape and not slow down my metabolism.

Building muscle would be changing your shape not maintaining your shape.

Why do you think your metabolism will slow when eating at maintenance levels?

A professional on a TV programme stated that if you won't strength train , you will decrease muscle mass and metabolism slows down.

Would love to know the context but the snippet you give is plainly wrong. You won't build extra new muscle without extra stimulus over and above what you normally do (and strength training is the most efficient way) but your existing muscle won't atrophy while you are using them. Inactivity causes muscle loss.

Resistance based cardio can build muscle - think swimming, cycling, rowing for example but clearly is not the fastest way and will have limits. So you can certainly maintain the leg muscle you have using an elliptical.

I have knee and back injuries that mean I'm limited on leg strength exercises with weights so very rarely do any leg strength work in the gym. But I cycle in hilly countryside a lot and do high resistance training on stationary bikes in the gym so have reasonable muscle mass (for an old fart!).

sijomial

DresdenSinn wrote: »

healthy491 wrote: »

Thank you so much for yout help do you have to be in a calorie deficit to build muscle ?

You have to have a calorie surplus to build muscle

No you don't have to be in a surplus, it's (probably) the fastest way, but not compulsory.

DresdenSinn

Exactly. I just don't see the sense in trying to balance 2 opposing goals at the same time. Pick one and go all out!

BTW..nice quads

healthy491

sijomial wrote: »

healthy491 wrote: »

sijomial wrote: »

healthy491 wrote: »

StealthHealth wrote: »

IMHO the elliptical is not good for strength training. Is this the only piece of kit that you have access to?

To increase muscle you need progressive overload (that just means something that is a challenge and then when you get used to that you increase the intensity so it remains a challenge) and sufficient calories to build new muscle. These can be achieved on the elliptical but I would recommend that you look into specific strength training (either weights or body weight exercises) and retain the elliptical work for cardiovascular health.

Its not that , its just that I hate lifting and I find it really difficult. I never did lifting and lost weight by jusy doing cardio. the only reason I want to build muscle is to maintain my current weight and shape and not slow down my metabolism.

Building muscle would be changing your shape not maintaining your shape.

Why do you think your metabolism will slow when eating at maintenance levels?

A professional on a TV programme stated that if you won't strength train , you will decrease muscle mass and metabolism slows down.

Would love to know the context but the snippet you give is plainly wrong. You won't build extra new muscle without extra stimulus over and above what you normally do (and strength training is the most efficient way) but your existing muscle won't atrophy while you are using them. Inactivity causes muscle loss.

Resistance based cardio can build muscle - think swimming, cycling, rowing for example but clearly is not the fastest way and will have limits. So you can certainly maintain the leg muscle you have using an elliptical.

I have knee and back injuries that mean I'm limited on leg strength exercises with weights so very rarely do any leg strength work in the gym. But I cycle in hilly countryside a lot and do high resistance training on stationary bikes in the gym so have reasonable muscle mass (for an old fart!).

wow thats awesome ! good work and keep it up

i also have reasonable muscle mass for my age but never managed to strength train .

healthy491

DresdenSinn wrote: »

Exactly. I just don't see the sense in trying to balance 2 opposing goals at the same time. Pick one and go all out!

BTW..nice quads

what opposing goals ?

DresdenSinn

Sorry, please disregard, I had a different thread/topic still on my mind when I posted that..my bad

Savyna

If you dont like lifting you might want to look into some calisthenics to at least condition/target other muscle groups that you aren't reaching by using the elliptical.

healthy491

DresdenSinn wrote: »

Sorry, please disregard, I had a different thread/topic still on my mind when I posted that..my bad

Oh, no problem

cecsav1

I'm going to add that if you're concerned about your "pear shape," you'll be more successful doing upper body lifts than lower body for cardio AND strength. Start with bodyweight exercises if you're not comfortable with weights, but do some push-ups, some dips, ropes, maybe some TRX exercises. It's all about balance.

Otherwise, consider your priorities and make sure your goals are reasonable. Sometimes we have to do things we don't like in order to get where we want to go. Whether it's doing cardio to increase heart health (that's me... I hate cardio) or working overtime to pay for a vacation, if the end result isn't worth putting in the extra time and effort, the goal itself may need to change.

Azdak

While doing that kind of cardio can sorta/kinda help you maintain muscle mass if you have a lower amount to begin with (how's that for covering all bases), it's NOT a substitute for resistance training. There are a number of different ways that you can do resistance training, but, for the most part, cardio is cardio and strength training is strength training. In fact, you could make the case that it is easier to maintain basic cardio conditioning by modifying some strength workouts that it is to maintain strength by doing cardio.

rileyes

I would add more range of motion for everyday function. I'm thinking squatting, reaching and side-to-side movements. This can help with agility and balance as you age.

I also would run a strength training program for at least six weeks. The power you gain transfers to everyday life as well. This basic training can give you better insight on how to proceed.

Form follows function.

cwolfman13

healthy491 wrote: »

StealthHealth wrote: »

healthy491 wrote: »

StealthHealth wrote: »

I'm confused then - do you want to build muscle or maintain muscle, gain weight or maintain weight?

Sorry for the confusion
I just want to maintain my muscle and boost my metabolism

Your metabolism is related to your muscle mass. More muscle = higher metabolism. Same muscle = same metabolism*

So, if you want to boost metabolism you will need to build muscle. If you want to maintain metabolism, then you don't need to worry about gaining muscle.

*This is a little bit of a simplification. There are many other factors that affect metabolism but with respect to what you are asking I think the simplification is valid.

Thank you so much for yout help do you have to be in a calorie deficit to build muscle ?

Just eat maintenance and lift. It would be beneficial to look at one of the many established lifting programs out there...programming your own workout takes a lot of knowledge and will often result in muscular imbalances (under training some muscles and groups and overtraining others).

Doing the above is called "recomp"...your body composition will change over time...you will put on some muscle (not a lot) and lose some fat at the same time.

Do cardio for your cardiovascular health and fitness...do resistance training (comes in many forms) to maintain/build muscle mass. This will also increase bone density which is beneficial for many women as it combats osteoporosis.

cecsav1

cecsav1 wrote: »

I'm going to add that if you're concerned about your "pear shape," you'll be more successful doing upper body lifts than lower body for cardio AND strength. Start with bodyweight exercises if you're not comfortable with weights, but do some push-ups, some dips, ropes, maybe some TRX exercises. It's all about balance.

Otherwise, consider your priorities and make sure your goals are reasonable. Sometimes we have to do things we don't like in order to get where we want to go. Whether it's doing cardio to increase heart health (that's me... I hate cardio) or working overtime to pay for a vacation, if the end result isn't worth putting in the extra time and effort, the goal itself may need to change.

Sorry. Just realized I replied to the wrong post. Too much going on in my brain. Lol

DresdenSinn

I did the exact same thing in this exact same thread earlier....wierd