Fitness advice available

[hammondc]

Tyler-

What is your stance on cardio with weight training? I am trying to build lean upper body mass with weight training 3 or 4 times a week and keeping my longer runs going 3 days a week. One day completely off. I want to keep the fat loss going on weight training days so I am trying to fit in a short run of just 2-3 miles before lifting. Is it ok to do those runs at high intensity? I do not want to compromise my weight training.

[The Hulk]

With your goals I would definitely do cardio. Now if you were bulking it would depend on your body fat on what kind and how much cardio you would do. Now I'm not sure if you need to run for your job or not, but the best cardio ive found for pure fat burning is either an elyptical at a high incline or a treadmill set to 15 incline at a 3.5 speed. In about 30 minutes I can usually burn around 600 calories. The treadmill keeps me at a consistent pace and normally will keep my heart rate at my target heart rate. The problem with running for me is I can't keep a consistent heart rate.

What I would suggest is after weight training do 30 mins of the treadmill cardio I mentioned. Also this sounds crazy to some people, but ensure you are working out your legs. People don't realize that your body releases an enormous amount of testosterone when you work legs. This will help that upper body grow.

Originally Posted by hammondc

Tyler-

What is your stance on cardio with weight training? I am trying to build lean upper body mass with weight training 3 or 4 times a week and keeping my longer runs going 3 days a week. One day completely off. I want to keep the fat loss going on weight training days so I am trying to fit in a short run of just 2-3 miles before lifting. Is it ok to do those runs at high intensity? I do not want to compromise my weight training.

[mosesbotbol]

Originally Posted by The Hulk

Now I'm not sure if you need to run for your job or not, but the best cardio ive found for pure fat burning is either an elyptical at a high incline or a treadmill set to 15 incline at a 3.5 speed. In about 30 minutes I can usually burn around 600 calories.

That's a heck of a workout... 30 minutes at 15/3.5mph... I like to cycles of 5 minutes whith 3-4 minute mark at 15/3.5 and the rest of the time at 0/3.7.

I do these during my rest period between 4 sets weight exercises.

[The Hulk]

Originally Posted by mosesbotbol

That's a heck of a workout... 30 minutes at 15/3.5mph... I like to cycles of 5 minutes whith 3-4 minute mark at 15/3.5 and the rest of the time at 0/3.7.

I do these during my rest period between 4 sets weight exercises.

It is pretty rough lol but I'm currently preparing for a bodybuilding show. Once I'm a month out I will do 45 min after an hour of weights. Now it's only about 3 days a week.

[Jon11]

I work out 5 times a week with heavy lifting and jog 2 to 3 times a week only about 1.5 miles each jog. Everytime I work back or arms really hard, about 2 hours later my biceps start to cramp pretty bad for the rest of the day. It comes in spurts and it feels like a charlie horse in my bicep. Like I said this goes on all day and I don't know how to get rid of it. I tried bananas and plenty of water which I drink lots of all the time and neither seemed to help. Any suggestions?

[The Hulk]

Originally Posted by Jon11

I work out 5 times a week with heavy lifting and jog 2 to 3 times a week only about 1.5 miles each jog. Everytime I work back or arms really hard, about 2 hours later my biceps start to cramp pretty bad for the rest of the day. It comes in spurts and it feels like a charlie horse in my bicep. Like I said this goes on all day and I don't know how to get rid of it. I tried bananas and plenty of water which I drink lots of all the time and neither seemed to help. Any suggestions?

Definitely stretch. Also try drinking pedialite during/ after your workout. That should help. Are you taking creatine or an NO2 supplement?

[Jon11]

Originally Posted by The Hulk

Definitely stretch. Also try drinking pedialite during/ after your workout. That should help. Are you taking creatine or an NO2 supplement?

No. I drink a serving of 1MR (pre-workout drink) and drink a protein shake after. Is there anything else you would recommend? (I also take daily vitamins...source of life gold).

[hammondc]

Originally Posted by The Hulk

With your goals I would definitely do cardio. Now if you were bulking it would depend on your body fat on what kind and how much cardio you would do. Now I'm not sure if you need to run for your job or not, but the best cardio ive found for pure fat burning is either an elyptical at a high incline or a treadmill set to 15 incline at a 3.5 speed. In about 30 minutes I can usually burn around 600 calories. The treadmill keeps me at a consistent pace and normally will keep my heart rate at my target heart rate. The problem with running for me is I can't keep a consistent heart rate.

What I would suggest is after weight training do 30 mins of the treadmill cardio I mentioned. Also this sounds crazy to some people, but ensure you are working out your legs. People don't realize that your body releases an enormous amount of testosterone when you work legs. This will help that upper body grow.

No treadmill or eliptical. I workout with dumbbells/pushups/pullups at home. I can keep a pretty steady heartrate when running as I have been a runner forever. I usually peak at 185-190 BPM. 155-160 is a steady tempo run. However, there are very few flat roads around me so the routes are fairly brutal.

I ask because i have heard both sides of the cardio before or after argument. The testosterone detail is new to me. Like I said, I am not looking to get huge, just add some very lean long muscle to look good. Think Ryan Gosling instead of Arnold Schwarzeneggar.

[icehog3]

Originally Posted by hammondc

Like I said, I am not looking to get huge, just add some very lean long muscle to look good. Think Ryan Gosling instead of Arnold Schwarzeneggar.

99.99% of us can work out as hard and heavy as we can and would never look like Arnold, Chip. Used to love when people would tell me they didn't want to look like Arnold when I was a personal trainer. Only in one's dreams.

[The Hulk]

Originally Posted by hammondc

No treadmill or eliptical. I workout with dumbbells/pushups/pullups at home. I can keep a pretty steady heartrate when running as I have been a runner forever. I usually peak at 185-190 BPM. 155-160 is a steady tempo run. However, there are very few flat roads around me so the routes are fairly brutal.

I ask because i have heard both sides of the cardio before or after argument. The testosterone detail is new to me. Like I said, I am not looking to get huge, just add some very lean long muscle to look good. Think Ryan Gosling instead of Arnold Schwarzeneggar.

The main reason I would say to do weights before cardio is you can work the muscles harder. After cardio you are fatigued effecting the amount of weights and reps you can do. I have tried cardio both ways and after has always been best for me.