Cardio and burning muscle

[ckuruts]

Hi guys,

I use the following cardio / strength training plan. I am also following a balanced meal plan that is high in protein and low in "bad" carbs. I am also keeping an eye on my calorie count.:

Sunday, Tuesday, Thursday:
Cardio Warm Up -- 5 min
85% Max Sprint (RPE 6) -- 1 min
Active Rest - Jog (RPE 2) 2 min
90% Max Sprint (RPE 7) 1 min
Active Rest - Jog (RPE 2) -- 2 min
Max Sprint (RPE 10) 1 min
Active Rest - Jog (RPE 2) -- 2 min
90% Max Sprint (RPE 7) 1 min
Active Rest - Jog (RPE 2) -- 2 min
85% Max Sprint (RPE 6) 1 min
Active Rest - Jog (RPE 2) -- 2 min
Cool Down -- 3 min

The above treadmill workout has a distance of 2 miles.

(RPE is the intesity of the run (1 walk - 10 full sprint) and the last number is the time in minutes.)

Monday, Friday:
Squats 10 / 5/ 20 / 10
Wide-Grip Front Pulldowns 10 / 10 / 10
Close-Grip Pulldowns 10 / 10
Lying Leg Curls 10 / 10 / 10
Dumbbell Bench Press 10 / 8
Seated Dumbbell Press 10
Hyperextensions III - max
Sit-ups 25
Crunches 25

Saturday:
Dumbbell Bench Press 10 / 5 / 10 / 10
Push-ups - max
Seated Dumbbell Press 10 / 8
Lateral Raises 10 / 10 / 8
Dumbell Lunges 10 / 5 / 10
Machine Seated Rows 10 / 8
Sit-ups 25
Crunches 25

This is the recommended plan of the workout and it has not changed. However, I would like to increase the cardio workout to 30 minutes (3 miles) in order to burn off the rest of my gut. It is not alot of fat, but enough to stick out about a half inch over my belt after a meal when sitting upright (I am not trying to spot reduce, but burn enough fat on the rest of my body to start hitting these reserves). I am just concerned that, by running more, I will start to lose muscle mass as quickly as I am trying to gain it and that is why a 20 minute cardio plan was recommended to me and not a 30. I know this sounds trivial, but I am really concerned about doing it correctly so I am not wasting my time. I am just looking for some feedback. I have heard that we use protein as fuel when we do not get enough Oxygen, but I am not sure.

Thanks!

 

[Rekx]

I don't know if 10 extra min. of cardio is really going to make that much of a difference. The workout you have planned out looks great. You are correct about the protien though, and the key to losing fat a building muscle at the same time is diet. Mainly the recovery aspect. Make sure that you are well fed before the workout and I would recommend eating a recovery shake such as Endurox R-4 on the cardio days and BioTest Surge on the strength day. You just want to avoid making your body chomp on your muscles. You are not going to be loosing the fat by the calories you burn during your cardio sessions. The way you are losing the fat is getting your metabolism revved up throughout the day.

 

[Portgordon]

"You are not going to be loosing the fat by the calories you burn during your cardio sessions."

So where are these calories going? I believe I'm in the same position as Ckuruts in that i am trying to shed around an inch of lower gut fat which is spoiling my abs. My plan was to introduce a 20minute medium intensity jog/run at the beginning of my workout to burn enough calories that my body has to look to my fat reserves... but if your saying I won't lose the fat by doing this then is my body burning muscle instead?

"The way you are losing the fat is getting your metabolism revved up throughout the day."
I take it here you are referring to eating small meals regularily through the day to keep the metabolism active and burning energy constantly?

Maybe I shouldn't be introducing the running pre workout? I'm currently having a session Monday Wednesday Friday with a 20minute run before around a 45 minute weight session. maybe I should introduce a 30minute treadmill session on the Tuesday and Thursday, Leaving my Mon, Wed, Friday sessions just for weights etc..?

Any comments would be appreciated ;O)