Work in progress

[Cheiros]

Hello. I’m gradually getting fit but need some help with some issues I’m having, if anyone wants to help. First some background.
I’ve been going to the gym and pool for the best part of the last 3 months. I was convinced to take up protein to aid recovery between workouts, but that lead to more general use since it seems to stave off hunger and that way I don’t binge on junk so much.
As my gym membership was coming to its end I started to take up running moderately (a friend had told me he got a six pack from “just running all the time” while I was killing myself in the gym and seeing no real results in my midsection). Now that it has expired I’ve just been running heaps, doing dumbbell work 3-4 times a week, and some pushups (I should do more). At school next year as well there’s a modest gym where I can do some barbell work.
Anyway, my main goals through all this has been to reduce body fat (pretty sure I have, but I didn’t end up getting it checked before the gym expired) without losing actual weight (haven’t). Now that I’m settled into doing exercise on a regular basis I feel like I should get some more specific goals. So far I’ve got a timeframe within which I want to do various running and swimming lengths privately and compete in different official runs next year. Any suggestions for weight training goals?
Also some specific questions if anyone cares to answer them:
Is protein intake relevant to running/cardio?
If I do weight training one day and cardio (mainly running) the next, and so on, does that still count as having a rest day between exercises?
Does doing situps, crunches, etc one day and then running the next mean I haven’t had sufficient rest for my abdominal muscles?
I notice a lot of runners in official races are very skinny: does that mean running is bad for bulking up?
In the morning, is it better to have breakfast or a protein shake (or both) before or after exercise?
Thanks for your help!

 

[Nobody]

Is protein intake relevant to running/cardio?

Your body always needs protein. Protein intake itself won't make you a cardiovascular machine, but your muscles use protein as an energy source (not primary of course). Bottom line, you need protein in your diet regardless of the fact that you're a runner or not.

If I do weight training one day and cardio (mainly running) the next, and so on, does that still count as having a rest day between exercises?

Sort of. Even while doing cardio your muscles are working. The big difference is the relative strain on the muscles themselves. You probably won't be tearing too many muscle fibres in the course of running. This may (probably will) be different for swimming, mind you. But I'd say that you can do what you plan to do and be good. If on the 3rd day you're still feeling sore, give it some more time. No big deal.

Does doing situps, crunches, etc one day and then running the next mean I haven’t had sufficient rest for my abdominal muscles?

There are some muscles that are very difficult to strain. Abdominals are one of them. Even if you feel it at first, you'll quickly develop them and you'll be fine, won't feel a thing in the split you have.

I notice a lot of runners in official races are very skinny: does that mean running is bad for bulking up?

Very long distance runners (marathon runners) are very skinny because they run for periods of time where they actually begin to tap into the muscle on their bodies for energy in order to get that extra little boost of energy needed to finish the race. So yes, extended running like marathon running won't get you anywhere in bulking, it'll only work again you. Generally you shouldn't be doing any cardio vascular activity (except maybe a 5 min warmup) while bulking. You want to conversve as much energy for the lifting process and recovery.

In the morning, is it better to have breakfast or a protein shake (or both) before or after exercise?
Thanks for your help!

Breakfast is the most important meal in a day. Make sure you have plenty of carbohydrates, proteins, and fats in this meal. You can take the protein shake for the protein but you also need carbs sources.

Mind you, there's tons of diets out there. If you're on a keto diet, you won't be eating carbs.

Good luck friend.

 

[tic]

1 Any suggestions for weight training goals?
2 Also some specific questions if anyone cares to answer them:
3 Is protein intake relevant to running/cardio?
4 If I do weight training one day and cardio (mainly running) the next, and so on, does that still count as having a rest day between exercises?
5 Does doing situps, crunches, etc one day and then running the next mean I haven’t had sufficient rest for my abdominal muscles?
6 I notice a lot of runners in official races are very skinny: does that mean running is bad for bulking up?
7 In the morning, is it better to have breakfast or a protein shake (or both) before or after exercise?
Thanks for your help![/QUOTE]


To answer some of your questions, some I agree with Nobody, some of mine is slightly different though.

1) Your weight training goal is going to vary with what you want. Are you trying to gain weight / muscle. Build endurance or maintaince.

2) Protein shake is awesome even on a diet. The immediate rush of whey protein right after a vigorous excercise helps slow down the breakdown of muscle for enery and start the building process.

3) Alternating between cardio and weight training would work well but I still suggest to take a real break once or twice a week. If you sprint and workout legs the next day, the the following needs to be a break day.

4)Running does engage the abs but not to that extreme so it's okay to do abs one day and then run the next.

5) Marathon runner are skinny but those Sprinters have awesome body. Cardio is good, even during bulking, BUT that means you will have to eat more to make up for the calories that you lost during cardio phase. It will help build your cardio-vascular system but remember that during bulking, you are gaing BOTH, muscle and fat.

6) Eat a big breakfast. Take the protein shake after the workout.