Losing fats and building muscle

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ataraxia

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Hi, I'm new here (and new to exercising altogether) but decided to post after lurking for a bit. I do hope my questions haven't been repeated too often; I'm still trying to get a hang of this place so any advice would be much-appreciated.

Basically, I've just started working out at a gym three times a week (for the last 3 weeks). I'm skinny (5"6, 110-120lbs), but flabby. So I'm hoping to reduce flab/fats (especially around my mid-section, bum, thighs - the usual female complaints), while building 'bulk'. Unlike some girls, I'll be very happy with a body with muscular definition, especially my arms, abs, and butt.

So the question is: what kind of balance should I strike between cardio and strength training? My PT told me to not go crazy with the cardio because I'm so skinny, since the cardio would burn my muscles instead. Strength training burn calories and anyway more muscles are better since they'll just burn more calories even when I'm at rest. I've been trying to read up on this, and it seems like quite a few people agree with him.

However, if I really want to lose the flab/fat (the past few months have been horribly stressful so I've been turning to food for comfort... bad bad bad), should I still go easy on the cardio?

Right now, my workout's 10 minutes interval training on stationary bike, an hour strength training, then 15 minutes interval training on the rowing machine. And yes, I've cut out all snacks (other than fruits and milk) from my diet. Unfortunately, working out leaves me VERY hungry, so it's been difficult trying to keep my portions small.

I hope this makes sense. Thanks in advance for your help!
 
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Sounds like you are on the right track.The "too much cardio will hinder muscles gains" is accurate to a point.Interval training, because it is very intense, much like weight lifting, won't "burn up" your muscles.I think a good system for someone in your situation would be a day of interval work alternated with a day of strength training.Either a 2 on-1 off schedule or a 6 on-1 off schedule depending on your recovery ability.

Be sure to vary the intensity of each day however.Look into the heavy day-light day approach or the heavy-light-medium day system.This rotation of lesser intense days with high intensity days allows for adequate recovery, which is extremely important when combining a program of strength training and aerobic/anaerobic training.
 
Thanks for your suggestions! Right now I'm working out on alternate days, combining cardio after strength training in one session, because of time constraints. Plus, after each workout I'm so sore and I'm worried of over-exerting myself. My flatmates are already giving me hell for my 'gym habit'. So it's ok if I go back to the gym every day, as long as I alternate the intensity?
 
if its muscle soreness its just your muscles that have been torn to shreds by what you did, after a few more times the soreness should reduce once your muscles build up more resistance to the damage. (not as serious as it sounds.)
 
You can certainly hit the gym everyday. I am a firm believer that the human body is designed to be active. Give a day between weight training, and on the days in between do some cardio, abs, obliques, stretching, breathing etc. If you're looking for something on those off days try Yoga or Pilates.
 
ataraxia said:
So it's ok if I go back to the gym every day, as long as I alternate the intensity?
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Exactly.Allow for your body to compensate via manipulating the intensity from day to day based upon how your body is responding.

Also, once per week, pick an activity other than traditional cardio or weights like a game of basketball, tennis, soccer, rock climbing, etc.Something that challenges your muscles in a different way but something that is fun at the same time.This is called "active rest" and it provides a good source of variety and motivation to your workout.
 
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