Relatively new and looking for some help!

[Tommo565]

Hi all,

I have a few goals that I was hoping that some of the people here might be able to help me with. I've been going to the gym for about a year now with a couple of 2 month breaks due to injuries, holidays, motivational issues etc. but I've had a recent stint where I've been pretty diligent about going.

I've been in a quest to get fit first and foremost and that meant doing a mix of cardio machines and weight machines whilst neglecting things like free weights, nutrition, proper routines etc.

This has worked pretty well for me thus far in that I've lost fat and built muscle, however I'm looking to step things up a little in terms of the results I'm getting and this has led to me taking the plunge and investing in a set of weights for my home and looking into things like nutrition and working smarter instead of harder.

In any event, I have a few questions I'm hoping some people might be able to help with.

1. My typical routine thus far has involved about an hour or so's cardio split between the bike, the cross trainer and the treadmill and 30 mins - 45 mins of weights, usually on machines - typically I'll break up the cardio with some weights in between. What impact does the hour of cardio have on my ability to build muscle? Do I burn off a lot of protein?

2. I'm going to be devising my own schedule but am unsure as to how to organise Cardio and Weights and how much time to devote to each. I want to do the Cardio at the gym and the free weights at home and give up most of the weight machines I do - is splitting up the workout like this more beneficial for me? My primary goals are to lose around 25lbs worth of fat, become fitter and build muscle - pretty broad goals really!

3. What are good things to do / eat / drink pre and post workout? I eat a banana an hour before and have a meal an hour or so after although recently I've started eating something really protein-y as soon as I finish.

Apologies if any of this has been asked before. This site has a lot of great information, but finding the right bits is a little daunting if you don't know your way around!

 

[MC001]

What impact does the hour of cardio have on my ability to build muscle? Do I burn off a lot of protein?

Cardio burns a lot of calories compared to lifting weights. It does not burn protein as I understand it. Your body needs calories to maintain muscle, considerably more than it does to maintain fat. If you are burning off a lot of calories it becomes difficult for your body to maintain muscle mass let alone build muscle. It is possible to lose weight and build muscle, especially in the earlier stages, but it becomes increasingly more difficult for these reasons.

2. I'm going to be devising my own schedule but am unsure as to how to organise Cardio and Weights and how much time to devote to each. I want to do the Cardio at the gym and the free weights at home and give up most of the weight machines I do - is splitting up the workout like this more beneficial for me? My primary goals are to lose around 25lbs worth of fat, become fitter and build muscle - pretty broad goals really!

All I can say is do your weights first. Follow them up with cardio. With 25lbs to shed I would say focus on getting a good cardio workout as that can't be too healthy (although I know nothing about your build, age etc). Try and vary the exercises: Rowing, Swimming, Treadmill, Cycle etc.

3. What are good things to do / eat / drink pre and post workout? I eat a banana an hour before and have a meal an hour or so after although recently I've started eating something really protein-y as soon as I finish.

I would say you are eating your Banana way too early. Bananas are quick-release energy foods. I often eat one 5 minutes before working out. As for what else to eat, I haven't been particularly focussed on this area myself. After workout I have a good meal about an half an hour or so later. It will more often than not be high in protein as well as vegetables.