Cardio & lifting

[RileyMartin]

Hi,

I'm trying to put on muscle and lose fat at the same time. Every three days I jog on the treadmill for 5 miles. I try to do the treadmill more often but it's hard to fit the treadmill in in addition to the lifting. I've heard cardio can be bad for adding muscle but I never hear how much is too much and is it better to do cardio before or after you lift? Is it bad to do the same day you do legs or the day after you do legs?

I can burn a lot of calories on the treadmill so it's been really helpful with losing weight, along with diet. But I don't want to negate what I'm doing with the weights. Any help would be greatly appreciated. Thanks.

Riley

[Ross86]

Well, if you're a beginner then you can probably do a little bit of both. But eventually you won't be able to lose weight and gain strength. Try to keep the cardio to no more than three times a week. 20-30 minutes. Keep your protein intake high.

[iron_worker]

Losing fat and gaining muscle for most except the extremely overweight and the complete newbs is impossible. You pretty much have to pick one.

Calorie deficit = losing mass

Calorie excess = gaining mass

See the problem?

[dave_cshmn]

no its not impossible eating the right foods and doing the right supps it can be done nothing is never impossible

[dave_cshmn]

im doing it now

[ENORRIS]

It can be done.. I'm working on it my self.. Just a slow process..

[Ross86]

Slow and not effective... If you want to be big and ripped, you will get there faster by going on a bulking cycle and then a cutting cycle. A clean bulk will work. Some people do okay losing fat and gaining muscle at the same time. But they would have done great bulking and then cutting.

[Sleazy]

I've heard cardio can be bad for adding muscle but I never hear how much is too much and is it better to do cardio before or after you lift?

Excessive amounts of cardio will hinder muscle gain, but as long as you are working out and eating enough to support muscle growth then you should be fine. Like mentioned above, you want to avoid a caloric deficit caused by excessive amounts of cardio as the extra activity will require more energy to support it (which means eating more). Since you should be eating more to support muscle growth the cardio is used as a way to control fat gain. The trick is to eat enough to support muscle growth and add in the cardio as a way of adding to your caloric expenditure. Its that fine balance of finding what your body needs to grow without becoming a huge land whale in the process

As far as what is the right amount of cardio to do, it all depends on your current calorie intake, activity level, and so on.

If your new to lifting and your simply trying to add some muscle and lose the fat, it will slowly happen as long as you train and eat right. Cardio is great way to burn a few extra hundred calories a day and its beneficial to your cardiovascular system whether bulking or cutting.

Is it bad to do the same day you do legs or the day after you do legs?

It's not "bad" and won't negatively affect your leg work. You can do cardio directly after a leg workout as long as your able to and not too sore from your workout. Alot of people tend to put it off for another day because of leg soreness while others use it as a way to alleviate soreness.

I can burn a lot of calories on the treadmill so it's been really helpful with losing weight, along with diet. But I don't want to negate what I'm doing with the weights.

Keep lifting, eating right, and doing some light/moderate cardio to burn those extra calories and think you will be happy with your progress. Once you get to the point where you want to focus purely on either bulking or cutting then your outlook and training may have to change.

[RileyMartin]

Thanks.

I'm splitting my cardio and weight lifting to morning and evening. Does it make any difference if I lift in the morning and do the cardio in the evening? Or do the cardio in the morning and the lifting in the evening?

[ENORRIS]

I have to disagree with you Ross... It is slow, but definitely effective depending on your goals... It depends on if you are looking for permanent body recomposition.. Or to bulk then cut temporarily for a show or some type of competition sport. Not everyone is looking to bulk and cut... I want to gain weight and maintain a leaner look on an everyday basis, it is possible.. and It is more permanent. It's definitely not easy, and not for those who are in a hurry... So maybe this is what you are referring to as a clean bulk.. A slow exchange process???