Am i doing too much cardio and not enough weight lifting?

nikmucha02 · 20-Apr-04, 11:18 AM

Hey everyone i'm new here and i have a few questions. I recently over the past 1-1/2 have lost 50 lbs. I'm 21 years old, 5"7, 128, 20% b.f. .I don't really want to lose too much more weight, but my weight seems to fulkuate up to 132, depending on the day so i'm trying to atleast get down to 125. So pretty much just looking to tone up. But anyways my workout consists of this.

Monday: 20 minute 2.50 mile run, 10 minute elliptical, 30-40 minutes on back/biceps, 15 minute abs
Tuesday: 20 minute 2.50 mile run, 5 minute stairmaster, 5 minute bike, 30 minute legs, 15 minute abs
Wednesday: kickboxing for 60 minutes or personal training with trainer.
Thursday: Depending if personal trained or not, 10 minute elliptical, 30-40 minute chest/triceps
Friday: 20 minute 2.50 mile run, 5 minute stairmaster, 5 minute bike, 30 minute shoulders, 15 minute abs
Saturday: Rest
Sunday: Rest/maybe some abs

Trainer has pretty much set out my workout routine, but just wanted opinions from others. Looking to

Thanks so much,
Nikkie

**MostMuscle** · 20-Apr-04, 12:08 PM

Only thing I would be concerned about is the 30 minutes for shoulders. Seems like alot of time to devote to such a small muscle group that is already trained on other days such as back or chest days. If you were looking to become a bodybuilder then fine, but I think you may be overtraining your shoulders and may be setting yourself up for injury. I mean, you devote the same time to shoulders as legs!!! Legs are much bigger and require much more stimulation to adequately stimulate them.

Its all about balance.

Good luck!!

**Lady C** · 20-Apr-04, 12:46 PM

You are overtraining!!!

Way too much cardio and NEVER do it before your weight training. It is best to do it after weights if you cannot separate them and do them on different days. I would drop cardio session altogether on the weight training days. Also, abs only need to be worked once per week like the rest of your muscles.

nikmucha02 · 20-Apr-04, 01:56 PM

THANKS SO MUCH FOR THE INFO. Shoulders i will definitely try to cut back on and cardio samething. Thanks again guys.

FemCat · 23-Apr-04, 10:10 PM

Quote:

Originally Posted by Lady C

You are overtraining!!!

Way too much cardio and NEVER do it before your weight training. It is best to do it after weights if you cannot separate them and do them on different days. I would drop cardio session altogether on the weight training days. Also, abs only need to be worked once per week like the rest of your muscles.

LadyC, can you explain why it is bad to do too much cardio, and also why cardio should be done after weights, or on a different day? I need to learn more about this.. thanks, S

gettnlnr · 24-Apr-04, 04:51 AM

Lady C,
I respectfully disagree. I think her cardio sessions are right in line with developing good health, according to ACSM the guidelines for promoting cardiovascular fitness are 20-60 minutes 3-5 days/wk in your target HRR.

As for doing her cardio after her workout, this could be ok or not, she's only looking at losing a few extra pounds. If her primary goal was to lose the original 50 she's already lost this statement would be absolutely correct, as she would have depleted Glycogen stores throughout the weight training workout. Setting up for prime fat loss time. While I understand that another area you may be looking at is the energy level for the weight training session, this may or may not be an issue, if it is she can solve it by simply sipping a simple carb and protein drink throughout her workout.

While I disagree with your suggestions I respect your intentions and understand that you may be coming from a different camp (heavy duty, HIIT, Max-Ot) than myself. Please correct me if I'm wrong.

Nikkie, as a trainer myself. There is an issue if you are second guessing your trainers guidelines they have set out for you. This should be dealt with through dialogue with your trainer. Let him/her know if you would like to try something else, if you aren't satisfied, or even if you are. This should not be an issue, if it is, then it's time to find a new trainer. Remember, you're the boss, you pay them, it's your health/time/money. You provide them with a job.

Respectfully,
Shane

**Lady C** · 24-Apr-04, 09:11 AM

Shane, Her goal is to tone up, this means putting on some muscle in place of some fat. Maybe to her it is just fine on the aerobics, but it will not put on mass doing that much aerobics ESPECIALLY on the same days as her weight training. I am speaking from my own experience not a trainers. I realize everyone is different. I only do a couple of days of aerobics per week. That is all that is necessary for a good heart/cardiovascular perspecitive. I lift heavy because it makes sense. The more mass, the higher the metabolism, the less worries. I don't follow any particular routine (Max OT) and change up often.

Nikkie, You should split the aerobics and the weights because you will get more benefit from both by separating them. You will be able to put more into the aerobic and the weights because you will have more energy and get a better workout. Also, you have to eat for the activity level. Once you get closer to your ideal target it is tougher to acheive without changing the diet. What does a typical day of eating look like?

nikmucha02 · 24-Apr-04, 11:18 AM

Thank you both for your advice. I tried thursday what lady c told me and i had my 10 minute warm-up, than i did shoulder/abs, than only 20 minute 2.50 mile run. The reason why i did cardio after my arm workout because shoulders i only do 15 minutes same with abs and i still had lots of energy left. Today though i'm only going to do 10 minutes warm up and than about 8 different chest/triceps (3 machine-5 free weights) workouts about 4 for each. NO cardio and i'm going to see how that goes.

I'm looking to tone up right now, hoping that once that happens these 5 pounds will go away. My trainer, shane, has told me to not do so much cardio, but its been hard for me because thats pretty much the way i lost my 50 pounds and of course watching what i ate. I would only weight train 1-2 times a week on a crappy machine. So i have this mind set that cardio will help me lose the few extra pounds, plus i love running. Can't get enough of it. But i have been trying to focus alot more since i've been working with a trainer on my weights to tone.

LadyC my eating typically goes like this:

8:00 1 cup of egg beaters. Sometimes i have 1 slice of whole wheat bread with them or whole wheat tortilla (50 calories 2fat 11carbs). Or on the days i know i'm doing some heavy lifting i'll have GoLean Kashi with fat free milk.

10:00 1 cup of strawberries or a low carb yogurt (60 calories 3 fat 3 carbs). Or i will have soy crisp, very yummy!! tons of protein in those and soy.

12:00 Usually a lean cuisine with a salad with fat free, calories free and carb free dressing. Or i will have tuna with fat free mayo with a salad and campbells chicken soup. Or i will have sliced turkey with mustard with a salad and low carb yogurt. Or sometimes i'll go and get subway. Akins wrap with only chicken, lettuce and fat free ranch with a salad.

3:00 Sugar free jello or turkey slices

5:00 workout till about 6:30-7:00
After workout Protein shake Whey strawberry

7:30 6oz Chicken breast with brown rice and green beans. Or i'll have 6oz jeenie-o ground turkey meat or turkey breast with fat free cheese, salad, green beans. Sometimes with my chicken i make chicken wraps with whole wheat tortilla and fat free cheese and i have that with a salad or green beans instead of the brown rice.

And THAN at night i get bad sometimes, real bad especially this week i had it two times. I'll have a snack of sugar free fat free soft serve yogurt ice cream, sometimes not fat free yogurt, just the regular sugar free soft serve yogurt. With Fat free cool whip (only 15 calories 0 fat and 3 carbs) but tons of sugar. At night it my sugar tooth kills me, thank god i don't like chocolate, but i do love ice cream lol.

It differs when i go out to eat too. I try to get whatever they have on the low carb or low fat menu, like last night i had mamma skinny enchilada's (oh my gosh they were awesome). Only 300 calories, 12grams of fat 19 carbs. I love mexican especially enchiladas, so i was so happy to see they came out with something not so fattening as the "real" ones. But when i go out to other places i usually get grilled chicken with a salad or i'll have the chicken marsala with veggies no mashed potatoes, depending on where i go.

But all in all thats my typical day of eating. I love chicken. Don't eat any kind of red meat and no fast food (going on 16 months without fast food yipee!!! lol). Subway though is fast but i don't consider it fast food like mcdonalds, hehe.

Well thanks again and if you have anymore opinions or information please, please share. I definitely appreciate it. You guys are awesome. Sorry to talk to your ears off.

**Lady C** · 24-Apr-04, 12:11 PM

Great for being willing to try the separation on the workout thing. At first it might feel like you didn't work hard enough because you have been bundling them but be patient it will work out.

As far as your diet goes, I think you could increase the protein some. I think you should forget about all this low-carb stuff and eat LOTS more vegges. Veggies are high in fiber, nutrients and vitamins and low in calories. I see that you include salad with several meals which is great.

I would make sure every meal has a protien and some carbs (fat is optional because it usually comes with protein or carbs). EXAMPLE: 10:00 you have no protien. Add in some cottage cheese or boiled eggs for some protien. You mentioned some sort of soy crisp - if it doesn't have 15-20 grams or so of protien, you need to add more. Protein will help you tone up by adding muscle and it will make you fill full longer.

:

For the sugar cravings: Make a protein shake - chocolate, if that is your favorite. Add 1/2 scoop protein, 1/2 cup cottage cheese, 1-2 TBSP of unsweetened cocoa powder (in the cooking asile) and some splenda for sweetness with water in the blender and blend for 1 minute. If you want it frozen use ice instead of water to make it cold and thick. This is high protein low fat and low sugar - great for the late night snack.

**Firehawk** · 24-Apr-04, 07:36 PM

Quote:

Originally Posted by MostMuscle

Only thing I would be concerned about is the 30 minutes for shoulders. Seems like alot of time to devote to such a small muscle group that is already trained on other days such as back or chest days. If you were looking to become a bodybuilder then fine, but I think you may be overtraining your shoulders and may be setting yourself up for injury. I mean, you devote the same time to shoulders as legs!!! Legs are much bigger and require much more stimulation to adequately stimulate them.

Its all about balance.

Good luck!!

I agree man, nice post.

**Firehawk** · 24-Apr-04, 07:39 PM

Quote:

Originally Posted by Lady C

Shane, Her goal is to tone up, this means putting on some muscle in place of some fat. Maybe to her it is just fine on the aerobics, but it will not put on mass doing that much aerobics ESPECIALLY on the same days as her weight training. I am speaking from my own experience not a trainers. I realize everyone is different. I only do a couple of days of aerobics per week. That is all that is necessary for a good heart/cardiovascular perspecitive. I lift heavy because it makes sense. The more mass, the higher the metabolism, the less worries. I don't follow any particular routine (Max OT) and change up often.

Nikkie, You should split the aerobics and the weights because you will get more benefit from both by separating them. You will be able to put more into the aerobic and the weights because you will have more energy and get a better workout. Also, you have to eat for the activity level. Once you get closer to your ideal target it is tougher to acheive without changing the diet. What does a typical day of eating look like?

I agree with you. I like the "The more mass, the higher the metabolism, the less worries". Very nicely put. Remember, 1 lb of pure, active lean muscle burns 50 calories a day. It would not be the "optimal" way to go about it to try doing 5-7 days of cardio, particularly after weightlifting workouts. By doing this, you are sending a direct message to your body saying "I dont need this calorically expensive heavy muscle, please get rid of it." Believe me, your body would much rather get rid of the muscle because muscle is harder to maintain.

sillygirl · 25-Apr-04, 01:29 AM

I agree with LadyC- lifting weights and cutting back on the cardio will more likely give her the results she wants. I used to come from the 'cardio camp' as well (I prided myself on being a cardio queen...I was a fiend...

) and it got nothing except a skinnier, flabbier version of my former self. Weight lifting is what has helped me with sculpting my body, getting leaner, and looking better. My only regret is that I didn't start lifting weights sooner.

Both cardio and weight lifting have their place in a good exercise regimen, but too many women discredit weight lifting in fear of getting 'bulky' or simply because they don't know how to lift weights. It's a shame.

nikmucha02 · 26-Apr-04, 10:43 AM

Thanks again guys. I'm going to cut back on my cardio to only 3 times per week and thats on my shoulder, legs and abs day. Back/biceps and chest/triceps i'll stick to the 10 minutes warm-up and thats it. Saturday i tried it out and i felt great. Thanks again lady c for your helping advice and for everyone else's input. Have a great day.