confused as hell

V

vapaintballer

0
weight-290
height-5'10
age-16.

what am confused about is how much cardio i should do compared to lifting?
ive heard on here you have to pick either losing weight or gaining muscle after the first month but i dont understand how i can not be burning calories by lifting free weights and working on machines? i do about 15 minutes of cardio before i lift and 10 minutes of the rowing machine after wards, i know i should add more time(and i do everytime i go), but am i gonna lose any weight like this? id like to be about 160.
 
1. cardio AFTER weights, or on different days. Not before. Not even for a warmup (how does cardio warm you up for lifting heavy stuff?)

2. lifting weights is an anaerobic activity. yes you burn calories but you don't burn fat. fat cannot be converted to energy quickly enough for the explosiveness of weight training. Cardio is aerobic activity at 'typical' intensity levels, and can convert fat to energy.

3. you still lift weights when you are trying to lose fat. for several reasons: it still burns calories, it still improves metabolism, it helps retain muscle mass in a calorie deficit, and you can in fact gain some strength even while getting lean. You just won't put on significant muscle mass because you lack the calories needed to do this.
 
Agreed. Cardio is going to help you lose more weight, but if you don't lift your muscles will start to break down if you don't use them.
 
lifting about 40-60% of your normal weight for 1-2 'warm up sets'.

Example: if you bench press 200lbs, warm up with a couple sets of 12 reps, using 80-120lbs. Focusing on getting a full range of motion to limber up, stretch the muscles, and get the blood properly flowing in.
 
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