I normal do a 28 minutes cycling before i start my workout, is it good to do cardio and workout in the same day? Any pro pls advice.. thanks!

What you want to achieve? Target?


It is not advisable to do long period of cardio before your workout. It is preferably to do cardio another day or if you insist, then do it after your workout.

main target is to gain muscle but my tummy has been troubling me for long time.. so i start doing cardio wanted to cut some fat =.=

Its not easy to cut and build muscle at the same time, in fact you might face some problem during the process.

For me, I am trying to cut and build muscle at the same time, and I found that it is very difficult because when for sure you will gain muscle during the process but the fat is stuborn and does not go away that easily. Therefore the muscle wont be visible although the overall shape is there. Even if you would like to cut after building muscle, some muscle will be gone along the process.

It is better for you to cut down the body fat % first before beginning to build muscle.


Just my 2 cent because I am having trouble to cut now no doubt I've already build up some muscle because I am afraid I might loose my muscle during the process as well.

Time for me to ask Terry for some quick tips in cutting LOL~

This post has been edited by chicaman: Sep 4 2010, 11:22 PM

arggh but doing cardio alone is like freaking boring T.T i love working out xD

did u follow any kind of program? 5x5 for example?

clean diet + solid workout.
u will see some muscle growth, and lose some fats.
thats guaranteed. but how well it goes, depends on u.

Erm yea i did follow some programs. For instance, 5x10 for bench press and inclined..
Clean diet? mind explaining more on it? sorry for asking newbie questions..

wat program is that?
5x10 for bench press and incline?
i dunno wats that. hahaha...
maybe u can try google stronglift, or rippetoe.
get ur basics right, do the basic big lifts such as SQUAT, DEADLIFT, PRESSES, BENCH PRESS, BARBELL ROW, PULL UPS.

clean diet means, eating correctly.
giving ur body the right nutrition.
coz wat goes in ur body is very important.
u can workout as hard as u want, but if ur diet sucks, then result will be bad.
u need enough rest too.
u dont get bigger when u lift, but when u rest.
5-6 meals a day, with balance diet such as enough protein, not too oily, watch the food u eat and also know wat to eat.
dirty/cheat meals are : eg: kfc, mcd, fried stuffs, char kuey teow and etc. u get wat i mean

read the sticky please.

lipo 6 black . Cardio kao kao.

i tot animal pak?

if u r going to do it on the same day.. do your weights training first then only cardio.. thats it

one question: why 28 minutes?

because very Ong!

no reason lol because the max time limit for that pacticular machine is 28 mins =)

make it 30 min next time. can ah?

i am doing my weights then follow by RPM. should be ok. (1.5-2hrs then 45min)

So far so good...

u guys can do 45 mins? 10mins for me it felt like 10 years

I do twice, once 30 minutes upon waking up, a 20-30 minutes cardio and another time after workout, 20-30 minutes time depending on how much energy I have left.

i bet if you can do 30 min. you'll gonan be more ripped then now

actually whats the preferable time for cardio session? 30 mins good enough?

its not how long you do, its about intensity try 20min HIIT maybe equal to 30 min normal pace jogging/running

it depends la...if u cycle like go pasar, 1 hr will not do much....do those intense cardio...30-40min is good enough...

+1

Always find it hard to do cardio after workout cause i will be burn out. Prefer to do workout after cardio..cause i will be pump up and ready to hit the weight...How la..like that?

This post has been edited by dwk2112: Sep 6 2010, 02:06 PM

its up to you actually, you also can have 15 min of cardio then weight training than 15 min cardio again. for me, i split my cardio and weight training sometimes

cardio after workout is something like draining ur phone batt before the next recharge....

so i toally knock myself out with cardio after a workout....

i myself do cardio for around 30 mins before workout
not like the speed of going pasar la =) i followed the program of the machine and i think its considered as intense cardio gua

what kind of program?

I usually jog for about 8-10 minute before working out to warm up my body. And I hate doing cardio. Felt ages while doing my cardio. I still prefer working out.

we definitely have a big range of ideas what a cardio session is. Mine is usually 5k on the thread mill in 30mins and that totally knocks me out for the rest of the day. Simply dont have the fitness to do cardio and weights in the same day anymore. Used to be able to do weights then go swimming but thats another story.

8-10 minute jog is more like warming up rather than a 'cardio' in my book =P

then dont wish your bodyfat% to go any lower without CARDIO

with my music on i can run for hours..

A lot of fitness articles I read suggested that cardio & weights be as removed from each other as possible. Meaning.. dun do it on the same day. But then again, as many here pointed out, it depends on how U define cardio. For me, anything more than 30 mins shud be considered cardio edi, anything below that is just warm up. I guess that depends on Ur fitness level. Also, I dun think doing 30 mins of warm up is a good idea...

& on another note, it is possible to burn fat with just weights alone, if U do it right.

This post has been edited by tenno: Sep 7 2010, 12:33 PM

i dropped from 21% of BF to 13% without cardio. Ask Darklight, he hates cardio too

I think consuming BCAA helps during cutting phase.

bcaa helps during cutting phase? what u got in mind? bcaa mainly for muscle recovery but never heard it helps during cutting

I tried HIIT for the first time yesterday using the cycling machine..1 mins 30 secs of normal cycling then 30 secs like cycle as fast as possible..I did it like 5-6 times and I was very exhausted....I kinda like it though coz I dont like cardio for long hours..

thats because you changed your DIET.. no fried no oily sure bf will drop alot. but how long does that take? how many years? with the help of cardio u can drop bf% in a shorter period

and also dont talk like u r so proud to drop bf% without cardio. a person who is doing cardio is alot healthier than those who dont

There is no problem doing cardio and workout on the same day. Most people freaked out thinking that cardio would cause them to lose muscles.
You can cut and build muscles at the same time. Most people couldn't do it because they had no patience. Muscles grow very slowly. As they lost body fats, they thought they were losing lots of weight and afraid that muscles wouldn't grow. So they quickly resort back to their bulking diet and as their body fats grew back, they felt happy because they thought they were gaining muscles.

This happened to most of us including me. This is what I call cheating to look big meaning you need those fats to look big.

4 months

Screw Cardio! Four Complexes for a Shredded Physique
http://www.t-nation.com/free_online_articl...redded_physique




This post has been edited by david890701: Sep 7 2010, 10:47 PM

dude what u got in mind, have u done your research? no? , aiding in muscle recovery is not the sole function of BCAA. BCAA helps in preventing muscle loss and muscle fatigue. correct me if i'm wrong

you just gave me the answer dude, im not questioning your statement tho.

No, Ur not wrong, just that I dun think BCAA will be the first thing in ppl's mind if they wanna cut...

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Added on September 8, 2010, 7:11 amI take it that Ur very, very proud that Ur doing a lot of cardio & managed to lose some bf... what works for U might not work for somebody else..

This post has been edited by tenno: Sep 8 2010, 07:11 AM

a faster rate, no doubt, but there won't be cuts without cardio? That's wrong man

hoo boy circuit training!! knocks you out just like a good one on d treadmill

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Added on September 8, 2010, 10:47 amits all in d diet, isnt it
i know some ppl who get by doing only minimal cardio and look fantastic.... but the catch is the diet has gotta be spot-on.

anyone can do it... seriously... and continue dropping bf% with constant modifications to diet...
personally i like to EAT. so cardio it is. lol.

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Added on September 8, 2010, 10:50 amand hnestly i think there will b cuts once ur bodyfat% drops low enough.... regardless of how u achieve it... whether u do cardio or circuit weight training or diet... whatever means.
lots of ppl - long distance runners, football, basketball players etc do a heck load of cardio.... but are not necessarily ripped.

This post has been edited by LadyVanity: Sep 8 2010, 10:50 AM

Articles are just guides. Know your body first then make a decision. I'm one of those guys who carry quite a significant amount of muscle. And fat. Ouch. So I have to do both cardio (very minimal though and I do love my jogs around the park) and weights but not on the same day. It's all about choice and your goals. See what works for you and stick to it till you've hit plateau then revise.

Like Lady Vanity, I like to eat too but cardio's the one that strips the fat. Darn, I feel like going for a run now.

it depends on how one look at it, some just wanna look small/thin just to fulfil the BMI or to fit in. I know plenty with about 20% bf are satisfied because they can fit into most tight fitting clothes without revealing their 1 pack.

I'm doing both, cardio plus weights. Raya holidays coming, diet and gym gone cause going penang, high carbs heaven. Darn! Gonna increase my cardio workout from 40/60 minutes a day to 90/120 minutes soon.

i believe cardio works for everyone. only that u have less patience and motivation. and yes im very proud that im doing alot more cardio than those who doesnt give a damn to it..

cheers

case in point

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Added on September 8, 2010, 1:03 pmi'm really happy for you I always admire those who can do cardio for hours. I cant, thats why i resort to barbell complexes

This post has been edited by david890701: Sep 8 2010, 01:03 PM

i think rooney doesnt give a shyt to his daily diet so thats the result.. also doing cardio for hours is so wrong!! haha

This post has been edited by law1777: Sep 8 2010, 01:11 PM

I think cardio and workout in the same day is fine..as long there is no time constraint. And if you are running in a low+medium intensity, it should be ok to do on the same day.

But scheduling them on a separate day to maximize performance still the best in my opinion.

hai all....i'm new here...huhu...

currently doing cardio for 25+ minutes and then weight lifting (work out) for about hours...felt like it's not enough for me...but yeah...i'm loosing a lot of energy because of cardio...

erm...wanna ask otai2 here..

if i do it everyday (cardio + workout), is it acceptable?i means is it ok?

i do got a lot of fitness...so i wont easily exhausted...the thing is, i fail to do a lot of set of work out..can someone gimme the best set of workout?i'm kinda noob....huhu...now felt like only my triceps and biceps grows larger...others?not so good looking..huhu..

and summore, how to build up my chest to be as tough as u know what i mean rite..cos my chest now a bit lembik..huuuuu....

usually i do cardio and weight lift workout on separate day. i never do cardio more than 45 minutes.

i dont think its a problem.... i personally do alot of cardio and its never been a problem. as a matter of fact its necessary cos i put on weight VERY easily.
if cardio knocks you out before ur weight training.... try shifting ur cardio sesh to after the weights. if ur used to doing cardio as a "warm up", perhaps u cld do an easy 10mins before weights, and then do an additional 20mins after workout. see if it helps.

weight lifting for HOURS? not enough??
let me guess.... are you doing "full body" workouts? or are you taking long rests in between sets? 1 hr or 1.5 hours should be more than enough for cardio+weights. some ppl even get it down under 1 hr, which is recommended to prevent ur muscle going into catabolic (muscle wasting) state. u shld b doing not more than 1 muscle group a day... or at the most 1 major + 1 minor muscle group (e.g back+bicep / chest+tricep). honestly u dont need alot of sets to grow. 4 sets, 4 exercises (at the correct poundage and intensity of course) is more than enough for most people.

wanna build up ur chest? there are so many things u can do.... incline/flat/decline benchpress, incl/flat/decline dumbell press, dumbell flyes, pec-dec flyes, pullovers........ you can do a google for pictures and instructions if ur not familiar with these. good luck!

ya bro because i've read Scooby website. He said that Bulk up and Cut down is just a stupid myth. I've been struggling building muscle and cut fat at the same time because i didn't have the patience. In the end, my diet schedule is lousy. hahaha.

Maybe what scooby said is right, we must not diet, but change our lifestyle in eating. I've doing good in building muscle and lose fat now. Just need REALLY LONG patience.

LadyVanity..thanx for ur help...I will do google much more for reference...thanx...

DIET (lose weight) and FOOD DIET (eat the right food) are TWO very very different thing!! u must make sure which one u r moving towards.. if u wanted to lose weight then bodybuilding will be a waste because u wont b able to build much musclemass. while eating the right food + gym = u will grow very fast accompany by good hard gym trainings

i want to lose fat. haha

nah, lose fat and bodybuilding is intercept. The more muscle you have the more you burn calories isn't it ?
I am eating the right food. But im not saying that i am on a diet because i've change my lifestyle. my trainer said if i want to get serious in bodybuilding, Bulk up and Cut down is necessary. But for me, i want to try something else, which people think it might be NEARLY impossible. which is building up muscle and cut down fat at the same time. By the time i'm building muscle, of course i will cut fat.
btw bro, here is some words written in the Body by Science i am reading now


But here they are using another technique in building muscle, The Big Five muscle groups and TULs(Time Under Load) and just needing 12 minutes of TUL per week. But i think it's the same.

(WARNING : long read, dont TL;DR)

here :

"We conducted a fat-loss study at Nautilus North in which we put thirty-six people through a ten-week program combined diet and high-intensity training. The program required that they reduce their calorie intake by 100 calories every two weeks. starting at a below-maintenance level. Our subjects were clients aged twenty to sixty five who had been training with us for more than a year. We tested their body composition every two weeks in a Bod Pod machine. The subjects started off with a six-set workout and trained only once a week. After two weeks, we cut their exercises back from six to four and tested them to see how they progressed. For the first 4 weeks of the study, both times when we put them in the Bod Pod, we found that they lose fat--but they also lost muscle. So, we cut the subjects back to three exercises, and we noted that they didn't lose any more muscle but they did lose fat.

To test a hypothesis during weeks eight through ten, we cut the group in half, with eighteen remaining only exercises once a week. When we reviewed the data the end of the study, we were surprised to see that the group that reduce the volume of their workouts to two sets once a week gained twice the muscle and lost twice the fat."

so what they're trying to show here is, building muscle and lose fat at the same time is not impossible with the right calorie intake and execises.

This post has been edited by hakimz: Sep 26 2010, 07:18 PM

Gosh i hate cardio.. To bits.. lol.. i know it sounds so wrong. but i really do. hate it. i counter it with diet(mostly).

Well, in a way i'm lucky coz my weekend apt has a load of hotties who loves to hang out at the pool... that's my only motivation to get my ass to the pool and do some HIIT(in freestyle).

So,that pretty much clears my consciences about not doin any cardio:p

had worked for me...

i have an over-heating problem. so doin to much in a day is no go for me. so, to keep it intensive i keep it short. i keep it smart.

but in the end of it, it always narrows down to preference. and also personal factors that influences ur preference.

if you have time...

do low intensity cardio for 45minutes in the morning on an empty stomach to promote fat burn.

then workout normally in the evening to induce muscle growth

if you are scared that you wont have enough energy in the evening, take pre-workout boosters like no-xplod or Gakic

I run half marathons in 2hrs, I weigh around 84kg & I do weights as well. Usually for the months of June-July I will cut down on my half marathon training to focus on weights coz I'll be doing field events, specifically the javelin. So for me, I can't mix my 3-hour LSD runs with weights. Does 3-hour runs qualify as cardio ? If anybody here can run for 3 hrs at 7:00-7:30/km pace then do weights, well...

Shouldn't you be picking up your pace when u have the stamina for it?

wow ive tried doing cardio then weights.. and it just doesnt work for me.. the best i can do is weights in the afternoon and cardio in the evening... cardio reallly sucks but it has to be done.. sigh..

Of course. But it depends on the individual, what is LSD pace for some might not be so LSD for me. Some ppl might be fit enuff that a 6:00 pace can be their LSD pace. But that is already my half marathon race pace. So for me currently, 7:00-8:00 is my LSD pace, last Saturday I ran 2hrs at 7:24 average, my first long distance for the past 3 months. & U dun really see ppl my size running half marathons.. I'm not saying there aren't, but runners normally weigh less than 70kg... & there are some lighter runners who runs slower than me... Of course going faster is only natural as I progress..

You have my utmost respect.