Running and weights

WolfForager

Well howdy.

I've been doing weights now for 4 months, put on alot of muscle and am down from 13% bf to 11%. But during these 4 months i have done little to none cardio and have realized that i'm too unfit (also all the fat i have seems to be holding it's AGM in my lower abs). So i want to start running, however i heard that when you start running you run off the muscle you put on at the gym... which is something i definetly don't want. So is there some kind of balance i can have between running and weight training that won't cancel each other out?

Atm i go to the gym 3-4 times a week. 2 of these are split training and the remaining 1 or 2 are full body. I do take the odd protein shake too.

Cheers guys

BossArky

If you are stuck for time then try to squeeze in a km or two on the treadmill, at the end of a weights session

5 of 6 mins mins on the treadmill will burn off about 70-90 cals per km, depending on your bodyweight / speed.

Cut back on the protein shakes and eat more tuna. A typical 30g soop of protein has around 100 cals in it. A 135g can of tuna has around 100 cals in it too... but your body burns these 100 cals whilst digesting the tuna in a theromgenic reaction, so you end up with a net cal intake around 0.

i.e. you get the protein, without additional cals.

celestial

WolfForager wrote: »

Well howdy.

I've been doing weights now for 4 months, put on alot of muscle and am down from 13% bf to 11%. But during these 4 months i have done little to none cardio and have realized that i'm too unfit (also all the fat i have seems to be holding it's AGM in my lower abs). So i want to start running, however i heard that when you start running you run off the muscle you put on at the gym... which is something i definetly don't want. So is there some kind of balance i can have between running and weight training that won't cancel each other out?

Atm i go to the gym 3-4 times a week. 2 of these are split training and the remaining 1 or 2 are full body. I do take the odd protein shake too.

Cheers guys

Just get on the treadmill or get outside - don't worry about it! You're not going to stop lifting weights. So you're not going to losing any muscle. Not unless you're planning on marathon training, and even then you would likely have little to worry about.

Cpaw

BossArky wrote: »

If you are stuck for time then try to squeeze in a km or two on the treadmill, at the end of a weights session

5 of 6 mins mins on the treadmill will burn off about 70-90 cals per km, depending on your bodyweight / speed.

Cut back on the protein shakes and eat more tuna. A typical 30g soop of protein has around 100 cals in it. A 135g can of tuna has around 100 cals in it too... but your body burns these 100 cals whilst digesting the tuna in a theromgenic reaction, so you end up with a net cal intake around 0.

i.e. you get the protein, without additional cals.

Doesn't really answer the question the OP asked. Can you be more clear please?

brianthebard

You can't run off the muscle unless you are training and/or eating wrong. If you are looking for endurance then you should look at longer runs, otherwise if its just for fat loss look into HIIT if you can be honest with yourself that the intensity is as high as it needs to be.

Cpaw

OP I also lift 3 days a week but I also run 4 days a week in order to maintain my lungs as I have an underline lung condition. Now I do about 3 miles so I'm sure I'm not interfering with my muscle mass at this rate. Its much better being fit. what is the point of being big when you can't even run up the street.....!

WolfForager

Thanks for the feeedback guys.

As for tuna, can't stand the stuff, it may be less calories but i'd probably throw it up again after eating it.

Can you please give me a link to info about HIIT please? I've heard references to it before but am still unclear as to what it is.

Cpaw that's exactly how i feel, seeing as i do TKD being able to knock a guy senseless with one punch/kick is all well and good, but if he's one of those guys who likes to jump around the ring i'm screwed.

stiofain2005

I was doing the following HIIT training before i picked up an injury in football
:mad: Got it from a magazine.

Best if you have a heart rate monitor as it makes it easier to judge how hard to go. It is a 6 week program.

Day 1 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 2 - 2 mins 95% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 3 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times

Day 1 - 2 mins 100% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 2 - 2 mins 100% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 3 - 2 mins 105% heart rate and 1 min rest(jog or walk) and repeat 5 times

Day 1 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 2 - 2 mins 110% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 3 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times

Day 1 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 2 - 2 mins 110% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 3 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times

Day 1 - 2 mins 110% heart rate and 1 min rest(jog or walk) and repeat 6 times
Day 2 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 3 - 2 mins 115% heart rate and 1 min rest(jog or walk) and repeat 5 times

Day 1 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times
Day 2 - 2 mins 115% heart rate and 1 min rest(jog or walk) and repeat 6 times
Day 3 - 2 mins 90% heart rate and 1 min rest(jog or walk) and repeat 5 times


Your max heart rate is approx 207 minus 70% of your age. As you get fitter the max you can go will get higher and this is the reason that the percentages go above 100%.

Im sure if you havent been doing any cardio you could just ease into it a bit more and spend more time around the 90% range.
I found this training to be very good.

WolfForager

Thanks man, i might give that a shot, if i can find a decent heart monitor for as little €€€ as possible