How To Plan My Workout

[buymarshon]

i am 22, 6'0 and 160 and im a small boned guy who holds most of his weight on his upper body. im trying to plan a good workout week but i get confused because i want to loose some weight in my midsection, lovehandles and chest but at the same time want to be adding muscles to my arms and whole body in general and ive read how sometimes cardio and weight training can counteract eachother.

this is what im planning on and have been doing..

DAY A: full body lift
DAY B: cardio - a steady long 3-5 mile run

i rotate between the two every day and ususally take sundays off. im wondering if this is a good workout plan to not only loose weight but gain muscle.

instead of doing a long run should i do quick sprints instead? i like long runs though because they help clear my head as well.

should i amp it up and maybe do something like this instead:

DAY A: quick sprints in the AM, full body lift in the PM
DAY B: long 3-5 mile run

any help is very appreciated.

 

[malkore]

pick one goal or the other. aside from the first month or so that a brand new trainee starts to workout, you cannot 'gain muscle' and 'lose the love handles' at an appreciable rate.

gaining muscle requires extra food...losing love handles requires a calorie deficit. the goals you list contradict each other.

Unless you are REALLY patient and can deal with losing a pound or two a month (instead of per week), I'd suggest you pick one or the other, and go with it until you hit a happy point, then change gears and go for the other goal.

trying to change overall body composition (lose body fat while increasing lean muscle mass) is so slow, many people give up and revert to their old ways of eating and not exercising.