Whats the best cardio / weights balance?

thirtysomething

OK, I apologise in advance. Another Newbie asking probably very simple questions. I want to lose weight and shape up.
Background: I haven't been really fit since I gave up field sports about 3 years ago for golf . I haven't completely lost touch and do the occassional 5k on a treadmill (usually in about 28 mins). I also do some light weights but with little routine or structure.
I am 31 years old, 6'2" Medium/large build and this morning weighed 206lbs (14 stone 10 lbs). I need to lose weight and build/tone up.
First Question: I was wondering and better off sticking to mainly cardio to get the weight down first and the weights for better overall phisique and fittness? Or is there a good balance, say 70% cardio 30% weights, that is better mainly for weight loss.?

Dragan

Do both, and work hard at them both and you will be fine. Doing the cardio will help speed your metabolism and burn calories while doing it.

Weights will help burn calories for HOURS after your stop lifting, and also build leanmass which will need more calories and will burn more etc etc etc.

Both is fine.

thirtysomething

Is there any difference in lifting lighter weights with more reps or vice versa when trying to lose weight.

Dragan

Your better off to lift some solid weight for 8 to 10 reps, this will get your metabolism going more. But remember , there is no point in spending 5 mins between sets. Rest for about 60 to 90 seconds tops.

thirtysomething

I have bought a book with suggested routines/exercises. Its called the Mens Health Hard Body Plan. Has anyone ever heard / used it? I did get through the novice section last year - I plan to start back on the intermediate plan.:rolleyes:

Ph3n0m

sorry to come in on this thread, but I too have a similiar problem

I literally can only get to the gym in the mornings at 7 am, and have to leave at 8:30 to get into work

My workout is very cardio intensive (nearly an hour of warmup, stretching, sking machine, inclined walking) and then weights (combination of free weights and machines).

The problem for me is time - I literally dont have the time to do all - except on the days I skip the weights (I was advised to do this every second day).

Should I ask my trainer to reduce my cardio or reduce my program overall?

Dragan

Hey Phenom , what are you training for????? What are your goals?????

I have found that an hour or cardio etc is rarely beneficial to me, through doing sprints i can cover more ground and work harder in a much shorter time frame.

Then again, this suits my goals, so if you let us know what yours are then i can help a bit more!

Transform

Cardio will help to drop fat (when done at a low intensity e.g. light jog or brisk walk for 30-60mins) BUT weights will change your shape and definition.

All the cardio freeks in the gyms may be able to run, bike etc all day looking forlorn but do they look fit and defined - mostly no!

30-40mins cardio and a quick 20mins on weights finishing with stretching and core work all in a little over an hour

Ph3n0m

Dragan wrote:

Hey Phenom , what are you training for????? What are your goals?????

I have found that an hour or cardio etc is rarely beneficial to me, through doing sprints i can cover more ground and work harder in a much shorter time frame.

Then again, this suits my goals, so if you let us know what yours are then i can help a bit more!

sorry should have pointed out - my goal is weight loss and general fitness (I need to loose between 3-4 stone)

thirtysomething

I also need to lose weight (about 1½ stone I think) and improve my overall fitness (I ran 5k last night on a treadmill with 2deg incline in 28m) but I want to look fit and defined.
I was thinking of improving my times for 5k from here on in rather than running longer distances (maybe try 5 miles at a later stage).
The current plan is:
Running Mon 5k run/Wed Sprints-recovery/Fri 5k jog
Weights Tue/Thu/Sat - Hard Body Intermediate plan
Rest Sunday
Maybe a bit ambitious but I don't do things by half...;)

Transform

Sorry about this so i will come out and say it anyway - LOW INTENSITY CARDIO WILL BURN THE MOST FAT!!!!!!!!!!!!!!!

Do we have to cover this over and over again - trying to run a faster 5km or even a faster 10km will NOT help if goal is fat loss as the higher the speed= higher Heart rate = less fat and more carbohydrates being used.

I have seen this time and time again with clients e.g. 19yr old girl tested 2 weeks ago (fitness test) showed that optimal HR was 150bpm (speed of 7kph walk) for fat loss and building aerobic base. She was training at (jogging) 170bpm which was taking her out of fat burn zone and the exact opposite of her goal.

If you want to LOOK fit and 'toned' train that way not the way you see others who have built their base first.

If you do not own a HR monitor i think you can forget about any progress in therms of fitness or fat loss - why train using a system that you can't monitor?

thirtysomething

:eek: Sorry you had to cover it over and over again Transform. I am a newbie to this forum and was unaware.

thirtysomething

Given that my goals are weight loss and toning up, I am concerned from what I read on other threads that my calorie intake will be too low for building muscle. Should I be taking protein? What exactly is whey protein?

t-ha

thirtysomething wrote:

Given that my goals are weight loss and toning up, I am concerned from what I read on other threads that my calorie intake will be too low for building muscle. Should I be taking protein? What exactly is whey protein?

A good protein intake has been shown to protect muscle reserves while in a hypocaloric (calorie deficit) state. Whey is formed in the making of cheese, and was at one time considered a total pain in the ass by cheese-makers. It was then realised that it was very protein rich, had an excellent amino profile (including all the EAAs - the ones your body can't make itself) and was highly bio-available. More bio-available, in fact, than egg white which was the standard for protein bio-availability.

Basically, it's a dairy based protein source.

thirtysomething

Do you think I should be taking protien then? What type should I be taking and any idea of how much?

Lothaar

Transform - I recently had a fitness test done and I was told to do a lot more low intensity cardio, which burns fat rather than carbs as you say. However, because of family and work committments, I can only workout 40 mins a day, 5 days a week during my lunchbreak.
I am not training for a marathon (in fact I play American Football, which requires more explosive power than endurance), so I feel that it would be more beneficial for me to do high-intensity cardio, which burns more calories. That would allow me to get more calories burnt in that short space of time and still have some time for weights. AFAIK (and I'm no expert) this type of workout would also burn calories at rest for hours after the workout.
The programme I was give has 10 mins of weights per week, and lots of low intensity cardio.

I'm afraid to do this programme, as I think I will lose a lot of strength and my season starts in 6 weeks.

I need to decide on a routine ASAP and stick to it. Could you advise me as to whether this type of regime suits somebody with my limited time?

g'em

Lothaar wrote:

10 mins of weights per week

what on earth is ten minutes a week designed to achive?

I'd be really interested to hear the whole program! Start a new thread and just copy and paste your original post to keep the threads clear.

thirtysomething

Please don’t hijack the thread! :mad:

I am still looking for advice on Protein and what type to take for a newbie?

Lothaar

thirtysomething wrote:

Please don’t hijack the thread! :mad:

I asked a question about cardio and weights balance, which relates to the title of the thread. I'll start a new thread, though, you big mad red-face-smilie-using craziac.

g'em

thirtysomething wrote:

Please don’t hijack the thread! :mad:

I am still looking for advice on Protein and what type to take for a newbie?

whoah!! chill dude :rolleyes:

Whey is the serum or watery part of milk that is separated from the curd in making cheese. It's very high in protein and very low in fat.

In order for your body to make muscle it requires a plentiful supply of protein. The general population should eat about .75g protein/ kg body weight/ day but strength trainers eat anything between 1.2-1.8 g/ kg bw/ day. That much protein can be difficult to obtain purely from diet so we use whey protein to supplement our diet. It's the most 'normal' supplement for a gym-goer to take.

It can also be used as a slimming aid- protein requires a lot of energy to be broken down (about 20 cals per g as opposed to 3 cals for fat) and its virtually impossible to store as fat, it will only be used to make muscle. So whey provides a low-fat, low-calorie method of getting good quality protein, and cheaper and healtier than buying meat/ eggs all the time.

So... multiply your body weight (kg) by 1.2 and that will give you an indication of how much protein you need. You'll tehn need to go and estimate how much other protein you eat a day (we can't do everything for you!!). HOWEVER, where possible, up the natural protein intake in your diet- i.e. use 3 egg whites to make scrambled eggs, eat two lean chicken breasts instead of one etc.

thirtysomething

Thanks G'em. You're a star!