How to add cardio into my workout?

L

lenoble22

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I am 28 years old, 5'11" and about 245lbs. About 25% body fat. My goal weight would be 190-200lbs.
Currently I am working out at my gym 4 days a week and right now my program is simple:
Sundays and Wednesdays: I workout Legs, Back & Biceps
Mondays and Thursdays: I workout Check, Shoulders & Triceps.
For each muscle group I usually do 3-4 different exercises 3 sets, 8-10 reps.

I guess first off, what do you guys think about my workout schedule?
Second, I don't want to just lift, I want to also do cardio to help cut the fat, but when should I fit cardio in and how much should I do?

I should also note that I have changed by diet and now eat super clean, lots of fruits and veggies and lean meats.

I appreciate any help or advice

Thanks!
 
You should do. Since cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health. The great thing is, there are plenty of choices for cardio exercise. Anything that gets your heart rate into your target heart rate zone will work.

The confusing thing is, there are so many choices out there...which exercises are the most effective? There's no 'right' cardio exercise and the best choice is the one you enjoy and the one you'll work hardest at, but there are some that work best if your goal is to blast calories and get in great shape.

Keep in mind that you are doing some sorts of intense exercise right now. So try your best to make proper balance between cardio and others intense form of exercise. I recommend mix it up so that you would not feel bore.

Here are some best cardio exercises you may add in your daily workout:

• Running: Running is the best cardio exercise. A 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes. The same person would burn about half of that with a brisk walk.

• Bicycling: By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.

• Elliptical trainer: The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.

• Swimming: Spend 30 minutes doing the breastroke and you'll burn almost 400 calories.

• Walking: if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.

• Jumping rope: A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.

See, there are lots of ways. I never continue single cardio for long. It seems boring to me. So mix it up by your choice. Otherwise you would feel bore.
 
I 100% that cardio is very beneficial and I know the different types of cardio. I was more looking to when I should actually work it into my workout. I was always told that your muscles take 48 hours to fully recover and if I do a really hard leg workout, I don't want to ruin it by running 5 miles the next day. Whats best when trying to work cardio into a weight lifting routine?

Thanks
 
Ideally, it's best to keep cardio and strength training separate so you can give your best energy and effort for each type of training. When you combine the two in the same workout, it's likely that whatever you do second will suffer a bit since you have the most energy at the beginning of your workout.

However, how you set up your workouts may depend more on your schedule than anything else In fact, you have many options when it comes to creating a workout schedule. Here are a few to choose from:

• Do cardio and strength on alternate days. With this option, you may end up exercising more frequently to fit in all your workouts, but each workout will get your best energy and attention and you may enjoy doing something different each day.

• Do cardio and strength at different times on the same day. For example, cardio in the morning, strength in the afternoon. With this option, you give your body a chance to rest before doing the second activity. The downside, of course, is having to workout twice in one day which requires both time and energy.

• Do cardio and strength during the same workout. This option allows for some flexibility, especially if you have a busy schedule. When combining cardio and strength, choose the workout that's most important to you and do it first.

• Do a combination. There's no reason you have to follow the same training schedule all the time. If you have more time one week, try alternating workouts each day. If you're getting off work early one afternoon, add in a strength or cardio routine after work. Be creative and you'll find many ways to schedule your workouts.

Now see, how many options you may choose. Please listen to your body and choose any that best suit to your workout regimen.
 
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