Weight training and Cardio

What are your goals? That will determine a lot.

What I do is superset every weight exercise with one minute of high-intensity cardio, such as supersetting barbell bench press with dumbbell step ups, or squats with jumping rope. It's very hard work, but I've gained muscle, lost fat, and improved my cardio-vascular endurance doing this.

Edited to add: BusyRae is absolutely right too. I wouldn't have lost any of that fat without maintaining a calorie deficit.

It IS about the goal... I have lost 2 inches around my waist.. BUT have gained 4 lbs in the last 3 months... I strength train Tuesday, Thursday Saturday... do a HIIT session on Monday, Wed and Friday (stair climb) and do one steady state session on Sunday. (40 minutes split between a stationary bike and an elliptical trainer). I have not altered my diet significantly beyond reducing Potatoes and white rice. (not eliminating). I also have upped my protein intake. MY goal is to 1.) run a 10k in under 45 minutes within the next year (I think I will need to lose about 30 lbs of fat) and begin cross fit training within 3 years AND join the local Rugby Union... ( cross fit to stay in rugby shape)...

My take is this... I want to lose fat... BUT any calorie restriction seems like a temporary fix... additionally calorie restriction is indiscriminate about the mass loss.. that is... when you reduce your calories you lose weight... just like you can't "spot reduce". The body also metabolizes lean muscle mass AND fat so... yes.. you lose weight.. but more importantly you lose muscle mass along with the fat mass...

You can interval train with weights... do a strength training program for timed sets rather then reps... for example... kettle bell swings with a heavy enough weight will add muscle and "test" your cardio capacity if you do 1-2 minute sets (and do 5 sets)... barbell curls... as many as you can in 2 minutes... with a 1 minute break in between sets... hit a stairmaster with a 40 lb sandbag and climb for a full minute at level 10... you will build muscle... increase your cardio capacity and (probably) puke... what makes this worth it? fat loss for sure... BUT to put yourself through this kind of ringer YOU really have to want some goal at the end of the rainbow...

to look good sure... to feel great absolutely... BUT what is the carrot for the OP? Mine is to engage in a team sport and be prepared to outrun fast moving zombies

marcias_life wrote: »

Idk how to mention you guys separately (I'm new on MFP) so my answer to psuLemon: my 1st goal is to lose 10 kg doing cardio and weight training and improve my strength cause I want to be able to start building mass/defining my body. I don't want to be a bodybuilder but I want to be able to see my muscles, feel firm and toned.

(You can use the Quote button to reply to individual posts....)

Your goals are primarily going to be serviced from the strength/weight training program you choose. So would prioritise that and fit the rest (cardio) in around that foundation. Personally I wouldn't compromise the strength training by turning it into a strength/cardio hybrid or by doing HIIT (real HIIT) as your cardio of choice.
Cardio has the advantage of far higher calorie burns and being CV fit is a key aspect of health, can be an enjoyable way to boost your food allowance too of course.

A big calorie deficit / rapid rate of loss could well compromise your training (as well as being harder to adhere too) so suggest a small calorie deficit and some patience. That fits with your lifestyle change goal too, start practicing how you intend to maintain at goal weight now.

marcias_life wrote: »

What would be the best way to combine weight training and cardio to lose weight. I've read some interesting stuff online about it but I would like to know what you guys think.

Thank you!

It's actually not to lose weight, but to improve physique, muscle conditioning and cardio vascular system. Yes it burns calories and can HELP to create a deficit, but weight loss is more predicated to one's eating behavior rather than exercise.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

My cardio goal at this point is 55 minutes on a fitness glider (I started off at 25 minutes and worked my way up over five months) five times a week, a 2 hour walk once a week and a 1 hour walk on Saturdays. If I walk at least an hour and a half on the other five days (I don't have a car and unless the weather is really lousy, I'd rather run errands on foot), I'll often skip the glider.

As far as strength training, I do it every other day.

I alternate days of strength training and running. The best advice I can give you is follow a plan. When I started lifting weights I just did my own programing and played only to my strengths. It really stunted my abilities as a lifter and it wasn't until I started stronglifts 5x5 that I really found my groove. I'm now using 5/3/1 which is a little more advanced but still a good program. For running I used c25k (couch to 5k) I didn't stick with it through the entire program but was able to use it to build the running base I needed to move towards my goals. I've used various racing prep plans to prepare for different things over the last year. Right now I'm running 4 miles per workout to keep my cardio base until I start fall race prep sometime in the next 2 months or so.

marcias_life wrote: »

Idk how to mention you guys separately (I'm new on MFP) so my answer to psuLemon: my 1st goal is to lose 10 kg doing cardio and weight training and improve my strength cause I want to be able to start building mass/defining my body. I don't want to be a bodybuilder but I want to be able to see my muscles, feel firm and toned.

You won't accidentally look like a body builder, period. Especially as a woman it's very difficult to build that much muscle without actually meaning to. In order to build muscle you have to eat at least at maintenance, often in a surplus.

Also, there's a big difference between Building Mass and Defining Your Body.

Muscles always, always have the shape you're looking for but there's likely to be some body fat over top meaning you won't be able to see the shape you want until you drop the body fat. You'll have to purposely do it in order to see yourself look more defined and tighten everything up.

If you want to build mass, that's an entirely different story and you have to eat at a surplus to do it.