Lifting vs. Cardio vs. both?
I'm 19 and weight about 170 pounds. I'm trying to gain some muscle mass and lose some fat and was wondering what you guys thought would be best. Cardio, lifting, or both?
I've heard you lose more weight lifting than running and was hoping you guys could clarify that.
Go to bodybuilding.com or something.. Check out sus500 and m-drol too they work like a charm
If possible, you should do both. I like to jog before lifting so it gets your heart rate going for your lift. Keep in mind lifting replaces fat with muscle, which actually weighs more. It isn't a bad thing by any means.
I am D1 College athlete and have gone through four years of rigorous training at the top stregth and conditioning program in college athletics. I weigh 217lbs and have 4.6% body fat (bod pod, not caliper tested for any doubters)
I can tell you definitively that WEIGHT LIFTING WILL NOT MAKE YOU LOSE MORE WEIGHT THAN RUNNING.
That is one of the most ridiculous things I have heard, i am not sure where you heard that (I am not trying to rip you, you prob just heard some frat boy weightroom bullshit)
The best way to lose weight and improve body fat is to eat a solid amount of lean protein and carbs IMMEDIATELY after a workout (smthing like greek yogurt or trail mix). Aim for about 200-300 calories here. Decrease the amount eaten at each meal, but eat more meals (think every three hours while you are awake.
Also, don't just run distance, do Sprints if at all possible (trust me, have you ever looked at 100m sprinters, GODDAMN they are jacked). Too much distance running will keep your weight lower, but you will not get muscular bc while you run your body will cannibalize your muscle and breakdown your body.
If I were you I would lift three days a week (with a 10 minute jog for warmup) followed by a 20 minute bike (stationary is fine) with your heart rate between 120-140 (this is the HR zone where you will burn fat and not muscle, so you dont waste the lift you just did).
The other four days do something aerobic-running (balance sprints and distance running), tennis, racquetball, full-court bball (whatever) and make sure not too eat too much (particualrly after 5 pm). If you have to/want to eat something bad, eat it before you work out for the day.
Last thought- jumpr rope has been realy effective for me in burning fat and getting toned. It works your arms and legs and heart all at once and maintains your heartrate in the fat burning zone for an extended period (at least once you are good at it- give that a week)
Also for days you have only about 40 min total and no time for gym, do this at home- 7-8 min AB routine, followed by this jumprope complex: 200 jumps straight and then ten pushups, repeat until 2000 jumps completed (which will coincide with 100 pushups done. If you have a pullup bar at home do bwteen 2-5 pullups immediately after the pushups. so 200jumps-->10 pushups-->2-5 pullups and then repeat.
this will keep you firm and toned and string if you watch your diet.
hope this all helps. PM me for more info
Second'd on the jump rope--there's a damn good reason boxers have been using it for decades. I might also like to add swimming as a fantastic method for getting in unreal shape.
Focus on cardio in the beginiing to increase you lung capacity and to shed some initial fat. If you focus just on weights without cardio you'll get winded easily and wont have the endurance to complete workouts. Once you get in a routine, you should be doing both.
I think you should first determine your long term goals. Do you want to spend several hours a week at the gym weight lifting to maintain your muscular physique, or do you just want to get in shape and live a healthier lifestyle?
At your age both are viable options. If you are trying to shed fat, I would recommend running. If you are not used to running, that is not a problem, as you can ease your way into a routine. The most important thing to do is to set aside attainable goals and an easy enough pace at the beginning so you don't exhaust yourself and quit out of frustration after a week. If you can put aside 3 or 4 one hour blocks during the week, you can hold yourself to a schedule and train yourself into thinking it is time to exercise at those blocked-off times. You won't be running the whole hour, but you will have time to transit to the park / treadmill, stretch, cool down, and drink water. I would set a distance of a mile for the first week, and when you can run the whole distance without stopping for 3-4 sessions a week, add a half-mile the next week and continue. Also buy some running shoes if you don't have a decent pair. They don't have to be expensive, but they should be lightweight and have good traction if you plan to run on anything other than asphalt. Also, stay off concrete if you can because the shock to your knees will do damage over the long run. Asphalt surfaces have more of a give , and dirt / grass are the best provided you don't turn an ankle.
As for weight lifting, you can pick your program based off of your long term goals. If you want to tone your muscles, focus on several sets with 8 repetitions a piece. This will strengthen you and allow you to slowly build up the amount of weight you are able to lift. If you are trying to look like a lifeguard on Baywatch, do sets with decreasing numbers of reps while increasing the weight till you hit your max lift of 1-3 reps. You will notice results in a few weeks, but if you keep this routine up for an extended period of time, you will probably change the muscle shape of your body, and if you don't continue to lift, your pectorals with turn into boobs and your arms into larger amounts of flab. Also avoid all of the supplements unless you are trying to go the Baywatch route.
Good luck, and don't forget that it will take time and commitment, but after 3-4 weeks, you will see results. Keep it going.
You're 19 so you have a shitload of free time. Do that P90X thing, lol.
there is no such this as turning fat into muscle
Weight lifting to build muscle/gain weight, but its not enough of a caloric burn to burn the fat and make your muscles defined. So ideally cardio and weight lifting. OR Weight lifting and a VERY clean diet.
But honestly its easier for most people to adopt a regular gym routine than to just cut out cold turkey all the good food in life.
the two are technically directly contradictory...running will cause you to lose fat but also lose muscle. and lifting will get you bigger muscles but not burn that much calories (fat).
you can get through this by going through periods of gain (lifting, eating a lot) and then cutting (running, light lifting, eating less) but this is pretty miserable so you could do what above posters suggested by mixing days on/days off.
running + good diet is definitely very useful and the fastest way to a 6-pack if that is what you are going for...
So much broscience in this thread lol.
First it's almost impossible to gain muscle and lose fat unless you haven't maxed your noob gains yet.
First, you need to shed the fat. Cardio plus a calorie deficit will lean you up. Second, start a clean bulk to start adding mass. Use an app like myfitnesspal to track your cals. Look to eat 300-500 calories over maintenance...try to gain .5lb a week is a good start.
Stick with a multi-vitamin, creatine, and whey protein for starting supplements. If you think you need a preworkout look at C4 cellucor or White Flood.
And you do NOT need to use any pro-hormones lol.
Get on a well-known split like a push/pull or strength routine. When you plateau, move to something more hypertrophy/volume based. Good luck bro
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