Like some PTs to weigh in on this

[Charlie Golf]

I would like to get the opinion from some personal trainers on something. If you're not a PT but wanna weigh in that's cool too...

I am currently trying to reduce my weight and BF% while maintaining muscle mass as well as increase my cardiovascular capacity. If I add a little muscle at the same time my feelings aren't gonna be hurt. At my goal weight I would only add about 2.5 - 5 lbs. lean mass from what I am now.

I am normally doing resistance training 3X per (i.e. M, W, F) week using a body part split. If I do not have access to a full gym or only have a hotel gym I complete a full-body circuit.

On 3 other days (i.e. T, R, S), I complete 20 - 30 minutes (including warm-up and cooldown and depending on the interval rotation I choose) of interval cardio...some of it HIIT...the other times "M"IIT

My question is for the days that I am doing resistance training.

Unless I am really stretched for time, I will usually complete about 20-30 minutes of steady-state cardio following a strength workout, and currently have just been maintaining my HR in the "fat-burning" (120-130) range as indicated by the piece of equipment I am on. I know these aren't super-reliable but this is really meant to be a "brain-disengaged" act.

What this usually results in, since my HR is already elevated from the preceding workout, is a relatively low-intensity cardio session (slow pace, low incline, low resistance). It actually ends up feeling more like an extended cool-down session than anything else and a LOT different from the days I do intervals.

My questions are:

1. Could I spend the time better with my stated goals?
2. Does it limit my capability to maintain/build lean mass?
3. Should I just cut this out?

I know no exercise is a true "waste of time" but am wondering if I am sabotaging anything or even actually helping.

Any comments or suggestions are appreciated. Thanks.

 

[~LV~]

Can you split the cardio session up with the weight training or are you pressed for time and need to complete both in the same session?

 

[Rick_CSCS]

My questions are:
Does it limit my capability to maintain/build lean mass?
Should I just cut this out?

The beauty of Resistance Training is that it helps you keep muscle mass. Doing Slow cardio doesn't help you gain muscle but by doing recestance training it stimulates your body to keep muscle.



If this system is working for you and giving you positive results. Then you should only modify your daily intake.

I would do the interval training on your lifting days after lifting and the slow cardio on your off days as an active recovery. If the slow cardio helps you relax then don't cut it out of your program because stress is not your friend when you want to lose fat. You do the best possible program that fits your lifestyle. You will reach your goal sooner or later

Keep track of your results for 2 to 3 weeks. If is not working then make a change. Try to go faster on your slow cardio, lift heavier on your training or change your training days as I wrote above. If you don't see changes after you change your training, then you need to look at your nutrition.

You can also change your non resistance training day cardio in different time efficient ways like Bodyweight (BW) exercise circuit for cardio.

You take bodyweight metabolic exercises like:

Jumping jacks
jump rope
BW squats or jump squats
aplit squats
push ups
BW lunges or split jumps
Burpees
Montain Climbers

Combine with core exercises like:

Plank
Side Plank
Leg Raises
Reverse Crunch
Regular Crunches

You can do them by time 30sec work, 30 sec rest or by reps 12 to 15.

Rick_CSCS

 

[Charlie Golf]

Can you split the cardio session up with the weight training or are you pressed for time and need to complete both in the same session?

If you mean could I make a second session at the gym or elsewhere the same day, most likely not. My schedule doesn't usually allow an AM and PM session.