Muscle Building

Thanks for sharing such a valuable plan here. Could you please share such a post that is dedicated towards flats.

This thread contains a discussion about how to setup a routine:

how-to-set-up-a-weightlifting-routine

Even if I count the stairmaster as cardio (which IMO is iffy, based on how a lot of people do it), 150 minutes of cardio per week isn't "too much cardio". It's the amount of cardio recommended for basic health and fitness. I'm not counting the 8k steps as cardio, because that sounds like normal life activity.

Yes, sure, if the cardio intensity is too high, that plus strength training can create recovery problems, and hinder progress. The answer to that is to keep most of the cardio intensity very moderate. For a relative beginner, all moderate would be great. For someone already somewhat conditioned to the cardio modalities/load, then one session a week of higher intensity would be useful (like moderately-high to high intensity interval work of limited duration). I'd probably do that on the Sunday, right before the Monday rest day, and structure the elliptical as a very moderate warm-up, a central chunk of maybe 10 minutes with more intense intervals, then a very moderate cool-down.

Of course, if someone is relatively new to working out, a schedule like this can be an overload. But if the OP has built up to it gradually, the total load could be fine.

I'm not opining about the strength training routine's details. Not my lane. The one thing I'd say is that that sounds like a lot of time on each day for the split you're doing. I wonder if you're doing more different individual exercises than you need to do in order to get the results you want in a time-efficient way? Maybe not, can't tell without knowing the specific exercises you're doing plus the reps/sets.

I wouldn't give you specific advice on the strength side. Not my wheelhouse. Guys like @nossmf, @Retroguy2000, and others will give better specific advice on that. The link nossmf provided is good.

I know a bit about combining strength training with cardio (because the combination is important to my sport), and more about cardio training in general, but my strength training knowledge is too generic to give tailored advice.

For similar reasons, I'd suggest not taking cardio advice from strength guys who dislike or deprecate cardio generally.

With that heavy a total exercise load, I'd suggest you don't try to lose fat very rapidly, especially at your current weight. Half a pound a week, tops - or slower, given the totality of your goals. Your goals are in tension with one another. It's going to take patience.

Best wishes!

BodyTemple23 wrote: »

@AnnPT77 Okay, thanks. I was asking based on a specific comment you made: "The one thing I'd say is that that sounds like a lot of time on each day for the split you're doing. I wonder if you're doing more different individual exercises than you need to in order to get the results you want in a time-efficient way? Maybe not. I can't tell without knowing the specific exercises you're doing plus the reps/sets."

I thought you may have something specific in mind. But no worries if you don't. Thank you!

Not a specific routine in mind. What made me say that was that I've seen some folks write here about full-body routines that they report as taking less time than that 45-60 minutes, plus my own experience as someone who will go to stupid-high reps or sets sometimes (because of some personal physical limitations with adding weight) and still not take up a whole hour. What you're doing may be great, I don't know . . . but it's hard for anyone to comment without some insight into the specific exercises, sets, and reps you're doing.

I didn't mean to hint that I had some secret insight. If I had even a specific speculation, I'd say something more concrete.

@bodytemple23, what he said.

As for sweating, I also never sweat when lifting, but do during cardio. I also never experience increased hunger after cardio, but a lifting session leaves me famished. YMMV.