Run then lift weights?
I'm aiming to burn fat and gain muscle at the same time. I've done a lot of research and I know it doesn't seem possible to expect 100% in both categories. So my plan was that I:
(Running will be morning, then lifting would be late morning/early afternoon)
- Monday-Friday: Interval running
- Take an hour to an hour and a half break
- Then Lifting:
- M-W-F: Upper body (triceps, biceps, chest)
- T-TR: Lower body w/ back and shoulders
The main goal of mine is to burn the fat more than gain the muscle, but I don't want to lose anymore muscle, that's why I'm doing both. Becoming ripped is not the main goal right now, because I have a lot of extra flab on my chest, stomach, sides, and lower back. I'm 5'10" 160 20 year old male. I've been doing a lot of running and dieting for the past two months, and lost 20 pounds. I can assume I have lost some muscle mass during that time, but I am a lot skinnier and just want to more lean without this extra fat. And, I thought that with my eating, I would eat a majority of my carbs in the morning, like whole wheat bread/bagel/oatmeal and leave the rest of my day to be a majority of protein and greens with a little fruit. My ideal breakfast would probably consist of: egg whites, some skim milk, wheat toast, some veggies (spinach, onion, tomato) with the greens, and maybe just a small amount of fruit. Then after running, fish/chicken, veggies and whey protein in water. After lifting, I would drink another whey protein in water. Then about an hour after that, I would eat fish/chicken and veggies. Then later, I can have a small snack of almonds or something of that nature. (I work evenings, around 4-10, so I'm planning around that schedule)
Also, I've read that if I have low carb days and high carb days, that will be more efficient to balance them out. Like 5 low carb days and two high carb days.
Any feedback is beneficial and I just need to know if I need to tweak something. Dieting is pretty much planned out, I know what meats to eat, what to avoid, what I should eat, when I should eat. I just don't want to do the running and lifting if it's going to cancel out and not benefit my body.
- ?Lv 78 years agoFavorite Answer
Your "research" probably consisted of a diet of very poor quality information because you have a profound lack of understanding of physiology.
There is no reason why anyone cannot lose fat and build muscle at the same time. Amateur bodybuilders often use "bulking" and "cutting" cycles to build muscle. However, they only do that because they believe a popular myth which comes from supplement advertising.
Decades ago supplement sellers such as Ryan DeLuca, who recently sold supplement scam-site bodybuilding.com for about $100 million, realized there was a fortune to be made creating new markets for new but worthless products. Their target demographic, the credulous and naive young male hobby bodybuilder, was easily swayed by product advertising and would spend money on just about anything believed to create big muscles. So, the supplement makers began promoting the myth that building muscle mass required "bulking" and "cutting" phases. After all, bodybuilders naturally "cut" (dieted in the extreme) before contests for that "ripped" look after being less strict while building their bulk between contests. So, it was a short leap from what pro bodybuilders actually did to making gullible amateur bodybuilders believe muscle HAD to be built in that manner. And, promoting that myth meant the supplement sellers could peddle mass gainers and fat burners...two new products (which were essentially worthless) which could generate new revenue streams and more profit. So, they began advertising in earnest and the result is we now have a whole generation of young male wannabes who think they have to bulk and cut to build muscle.
The truth, of course, is there is no good science to support the bulking and cutting cycle method. It's pure fantasy cooked up for profit and the suckers are shopping at GNC in droves pumping cold hard cash into a market which can do no more than pollute their systems with junk they don't need. Anyone who can build muscle can reach their genetic max with nothing more than good food, optimal training, ample sleep, and plenty of hydration.
Bulking and cutting is just a scam.
Watch this video: http://www.youtube.com/watch?v=w7dlrupsBWw
Here are some more myths you should watch out for.
• You must bulk and cut to build muscle
• Protein supplements will make you bigger
• Pre workout supplements will give you better workouts
• Do at least two sets of each exercise
• Changing your routine prevents plateaus
• Do heavy squats to help all of your muscles grow more
• Bodybuilding.com is a good website for bodybuilders
• Bodybuilding supplements are safe.
• Free weights are better than machines
• You should stretch and warm up before working out
• Do high reps for cutting or lean muscles
• Do low reps to build bulk
• Allow 24 hours for muscle recovery
• Muscle failure occurs when you can no longer do one full rep
• Muscle burn means you are building muscle
• You need 1 gram of protein per pound of body weight to grow muscle
• Bodybuilders train hard
• Over training is training too much
• You can't cut without losing some muscle
• You must eat a lot of food to build muscle
• You can control the shape and size of your muscles
Now, stop the whey. You don't need any more protein than what your food provide and you're killing your diet with supplements. Protein has the same number of calories per gram as pure sugar.
Read my answer about protein supplements --> http://answers.yahoo.com/question/index;_ylt=ApxC6...
Good luck and good health!!
PS: Here are some good websites for you to research.
• A MUST FOR DIETERS http://www.freedieting.com/
• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
• BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html
• NUTRITION DOT GOV http://www.nal.usda.gov/food-and-nutritionSource(s): • FOOD DATABASE http://nutritiondata.self.com/ • US NIH WEBSITE http://nih.gov/ • BEST HEALTH WEBSITE http://health.discovery.com/ • MAYO CLINIC ON FITNESS http://www.mayoclinic.com/health/fitness/MY00396 • ALL ABOUT HEALTH http://www.hsph.harvard.edu/ • DIETARY GUIDELINES 2010 http://www.cnpp.usda.gov/dietaryguidelines.htm • BEST FOR TWEENS & TEENS http://teenshealth.org/teen/ • A PLACE TO GO FOR HELP http://www.helpguide.org/life/healthy_eating_diet.... • EMOTIONAL EATING http://www.youtube.com/user/josielenore#g/u • EZ CALCULATORS http://www.calculator.net/weight-loss-calculator.h...
- 5 years ago
Both. The larger and stronger your muscles are, the more efficient at burning calories they are. Running is good cardio and it will strengthen your heart and burn calories. Reducing your caloric intake will also trigger weight loss. My routine involves weight lifting in various muscle groups 3x a week and cardio training 3x a week. Work your way up to whatever you feel comfortable with. Also - keep in mind running at an average speed for a long distance will become less effective over time. That is how you will achieve the lean, sometimes saggy appearance of a long distance runner. Interval training - where you intersperse a fast sprint - as fast as you can manage - for about 15 seconds - and then back down to a comfortable running speed, is even more effective for burning calories and losing weight. That is what you should focus on for a sprinter like body. Do a google image search of a long distance runner, and then a sprinter and you will see the difference in what the training will do for your body. You're better off doing interval training for that super lean, muscular sprinter result. Many overweight people will run until they are bored to death, and their bodies never change. It's because their heart gets accustomed to it, as the body wants to adapt to be the most "efficient" for survival, meaning burn the least amount of calories for the activity. If you don't change up your routine or challenge your heart by getting it pounding, your body just acclimates and you stop burning as many calories. Good luck.
- 4 years ago
Add fiber-rich green veggies, avocado, and berries to your smoothie to satiate hunger all day.
- 5 years ago
Make pancakes even healthier with the addition of mashed baked sweet potato, a few pureed spinach and blueberries, as well as cooked quinoa.
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- Anonymous4 years ago
Make pancakes even healthier by building mashed baked sweet potato, a few pureed spinach and blueberries, or even cooked quinoa.
- 5 years ago
Test yoga and fitness to lose excess weight
- 5 years ago
Make pancakes even healthier with the help of mashed baked sweet potato, a number of pureed spinach and blueberries, or even cooked quinoa.
- Anonymous5 years ago
Bake a healthy breakfast early in advance to ensure you don't grab a sugary scone busy.
- 5 years ago
Measure out that bowl of cereal or even oatmeal, including the fruit, loco, maple syrup, milk, and yogurt you add to it. Have a set of measuring cups and spoons around instead of eyeballing.
- 5 years ago
muscle burns at least four times as many calories as fat does so try twenty minutes of strength straining two to three times a week
- 5 years ago
Eat fewer calories than you burn to lose weight