Karl Sanders

I have just started to do weight training, having lost lots of fat (about 3 stones) I want to get a pretty decent physique (approx 185lbs, I'm 5 feet 9) but I don't want to put the fat back on. I am doing a really good workout program, working every muscle once a week and eating clean, I use whey protein so that I can have 130 grams of protein a day without a ridiculous amount of carbs. So my question is, is it okay to do a fifteen minute cardio workout on my three nights off each week? Nothing too strenuous, just jogging on the spot to music for 15 minutes, or should I only do cardio in a few months if/when I want to cut some of the fat I might have gained?
Thanks

Fitchick

Any cardio is good even if its just to keep the heart going!
Dont know how much fat you'll burn in 15mins.
Think it takes 30 before the body starts using fat for energy. It will take from muscle glycogen first, carbs that youv'e eaten during the day second, and fat last!
Would be good as i said to keep the old heart in working order.
hope that helps.

Abi

Karl Sanders

But if it takes from muscle glycogen first, won't this be detrimental to my muscle building?
Thanks

Fitchick

When training with weights the only energy you can use is your glycogen stores. If you do a cardio workout first then there isnt enough if any of that energy left to do a proper weights work out was what i was trying to say!

If you have no glycogen (because you have done your weights first) when you do your Cardio your body will have to use one of the other energy sorces thus meaning you burn more fat!

Hope that makes sense?

Abi

Karl Sanders

Thanks for the info, Fitchick. Does this mean that the best time to do cardio is immediately after a weights session? Is this when glycogen levels are at thier lowest, or are glycogen levels at their lowest on rest days?

Aris Mesh

Wow! I've always begun with cardio and then moved onto weights. It does actually make sense to do the cardio last from what you write. Will have to try this.

Nice1

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LondonGeezer

hmm.. ok how about this.

when weight training your meant to have a protein shake immediatly after training. and a meal within 45mins-1hr.

if i was to weight train and then go straight on to a half hour jog.. then have the protein shake followed by the meal after.. how will this effect the growth of my muscles??

tkd

You would be shooting yourself in the foot if your goals are to put on muscle mass.

Your body would go into catabolic mode, if you jogg for 30minutes after weight training.

I would do cardio on different days, if you are really into improving your CV health.

LondonGeezer

Yes tdk you hit the nail on the head right there!! exactly.. body will be in a catabolic state.. exactly how i thought!!

Thanx!

Jimmer

M8 protein at 130grams is not enough. Different people say different figures but I would say you need 1.5g of protein per lb of LBW (some would say more). So maybe close or around 180-200g a day.

I would split this over at least 5-6 meals.

I agree with the previous posts,do cardio after weights. That way you have maximum engery for the lifts and can use heavier wieghts hence stimulate the muscle fibers more.

However I don't do cardio if on a mass gaining regiem. Only when I am trying to shed fat,as the body cannot be gaining muscle and losing fat at the same time (maybe with roids would be possible). You must focus on one goal,gaining muscle or losing fat at any one time.

Obviously once you reach your goal (bodywieght and fat %) then you should change your regiem to use both weights and cardio to maintain a certain look.

Congrats on losing that fat by the way,thats impressive bro.

hackskii

You are forgetting just one small factor here, GH release in the intensity of cardio or weights.
This burns massive fat, sustains lean muscle too.
With some intensity GH and testosterone release will happen, this is when fat loss occurs for some period of time.

That would be considered hormonally correct exercise.

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Ironman

Personally I do my cardio at 6am in the morning - this way my glycogen levels are depleted after a night of fasting, so I burn fat. then I eat as normal throughout the day replenishing my glycogen stores ready for my workout in the evening.

My cardio by the way is low intensity and for about 30 mins so it doesnt stress me to much.

After I workout the last thing I want to do is cardio - Ive hammered my body and all I want to do is go home, eat and rest.

This works for me.

Fitchick

I have tried having a protien shake after my weights but before cardio and i find it really hard to do cardio with that in my little tummy! Makes me really slow and my cardio programme really hard to complete!

Dont think it hurts to take in the protien shake after youv'e completed the whole work out.

invisiblekid

First post here - so hope I'm not stepping on anyones toes...

I've done a very similar thing over the last year or so - dropping the weight I mean - not training on off days. Personally, I'd save those days off for rest - this can be just as important as the training.

If you are going to throw some more cardio in there though I'd do it first thing in the morning on an empty stomach - this is the optimum for losing weight. Train your muscles in the evening after you've eaten and got your body back in an anobolic state. Try it to lose that last few % of Body Fat - then knock it on the head to bulk up - if thats what you chose to do. I wouldn't keep up cardio on rest days too long though. I think you'll burn out.

Finally, 15 mins won't do any good at all really - other than possibly increase your metabolism. 20 mins is needed before fat loss will take place. So I'd suggest 30-45 mins with your heart rate at around 125-130 or some HIIT (High Intensity Interval Training).

It's probably stuff you already know - but thought I'd throw it out there to help if you didnt!

Good Luck Mate.

hackskii

Depending on the intensity 15 minutes would do something.
If you were doing wind sprints you would not be able to do more than 15 minutes anyway.

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