Running Paired with Weight training.
- Thread starter Ilso2
- Start date
In order to build muscle you must be taking in enough nutrients and be working out. If your run you will burn calories and such things needed to build. I recommend you eat a lot! I run cross country and lift weights (an uncommon pair). Yet i am building mass because i eat a lot. I eat three big meals a day, and three small ones between the big ones.
freddy said:
I disagree. The problem many people run into when running when trying to gain mass is a lack of calories to compensate for the extra activity they are performing. As long as you take in enough calories to make up for the running then you will be fine. For example, if your bulking daily caloric intake is around 4500 calories, and you do 30 mintues of cardio which burns an extra 600 calories, you in turn need to take in a total of around 5100 calories that day to make up for the extra activity.
Another problem many have with cardio and weightlifting is where they place the actual cardio workouts. Here are some guidelines you should follow when placing your cardio workouts.
---Try to avoid running before a resistance training session. After running you will not be able to perform on your lifts as well. You want to be able to lift as much as possible in the weightroom while on a bulking stage. Remember, more weight lifted in turn means more hypertrophy.
---Personally, I wouldn't place the cardio workout after a resistance training session either! The time directly following a weightlifting session is a crucial period where your body starts to recover from the stress you placed on it. You need to be feeding and resting the muscle after lifting it. Going out and burning more calories won't help you out much here. You could just set in pace catabolic effects by doing cardio after weightlifting.
---If you can, put a little space between a leg training day and your cardio workouts. You legs good worked pretty heavily on cardio days so they need the rest. Same situation occurs after a leg day. The day after doing squats, SLDL's, lunges, ect. your legs will probably be pretty worn out. If you HAVE to do cardio workouts around your leg workouts then take it a little lighter than you normally would.
Remember, the most important thing you can do is to eat enough! If you burn 500 calories doing an extra cardio session then you need to take in 500 extra calories that day to make up for it!
Scott
There are two options.
1) Bulk- Creating a caloric surplus thus allowing for the addition of muscle mass and slight increases in total body fat percentage.
2) Cut- Creating a caloric deficit thus lowering total BFP while losing slight amounts of muscle mass and strength.
How long have you been lifting? If you have been lifting for a while and still can't see the muscle then you simply need to cut down your caloric intake and attempt to lower your total BFP. There is an external layer of fat covering the muscle, so every time your muscles grow you are simply pushing the external layer of fat further and further out, while at the same instance the muscle remains hidden. It sounds like your body fat percentage is too high, resulting from the fact that you have love handles. SO, what you need to do is cut down. Still lift the same, try to increase your strength (or keep it relatively the same). Create a caloric deficit and be extremely strict on your diet. Do not go overboard when creating the deficit, you want to slightly decrease your intake on a weekly basis until you begin to lose % points off of your bfp. Once you cut, you will be able to see all that muscle you have been working so hard to get.
scott
1) Bulk- Creating a caloric surplus thus allowing for the addition of muscle mass and slight increases in total body fat percentage.
2) Cut- Creating a caloric deficit thus lowering total BFP while losing slight amounts of muscle mass and strength.
How long have you been lifting? If you have been lifting for a while and still can't see the muscle then you simply need to cut down your caloric intake and attempt to lower your total BFP. There is an external layer of fat covering the muscle, so every time your muscles grow you are simply pushing the external layer of fat further and further out, while at the same instance the muscle remains hidden. It sounds like your body fat percentage is too high, resulting from the fact that you have love handles. SO, what you need to do is cut down. Still lift the same, try to increase your strength (or keep it relatively the same). Create a caloric deficit and be extremely strict on your diet. Do not go overboard when creating the deficit, you want to slightly decrease your intake on a weekly basis until you begin to lose % points off of your bfp. Once you cut, you will be able to see all that muscle you have been working so hard to get.
scott
allcdnboy1
New member
if you are doing running and weight training at the same time and a fairly good level, you won't see the same results if you were working them seperately. There is a bit of interference involved because the muscles types that are used to build endurance for running is a lot different than the muscles that are used to build strength and size ... your body is unable to focus on two different types of training exercises at the same time and efficiency.
To expound further on AllCdnBoy's comments, you are basically confusing your energy systems.AllCdnBoy said:
First, don't run if the only reason you are doing it is to lose bodyfat. You are making it harder for your body. Have you ever seen an avid distance runner with a body you wanted? I doubt it! Have you ever seen a sprinter (like in the olympics) with a body you wanted? Duh! See my point? Training with higher levels of intensity is the key to your success.
Train with weights about three or four days a week, but if you run, do them on off weight training days, and focus more of speed development than distance.
OK So I should focus more on speed? Because I lost about 26 pounds running a good distance at a OK pace. Never even gave speed a thought.
As for Weight training I usually do where I can only do about 8-10 reps and do about 3 sets. I dont mind not bulking up, And there have been only a few times where I actually run and do weights, but anyhow, Ill see f I make a schedule.
Although my priority is to lose body fat, I also want to at least start toning up my muscles, or should I do one at a time. (Given that I make a schedule, where I work out and run on diffrent days).
As for Weight training I usually do where I can only do about 8-10 reps and do about 3 sets. I dont mind not bulking up, And there have been only a few times where I actually run and do weights, but anyhow, Ill see f I make a schedule.
Although my priority is to lose body fat, I also want to at least start toning up my muscles, or should I do one at a time. (Given that I make a schedule, where I work out and run on diffrent days).