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2007/03/27, 11:19 PM
Hello all. I just started weightlifting and cardio about 6 weeks ago. At the same time I also quit smoking.
1) I can't seem to find a definate answer on the question of how and when to work Cardio into a weightlifting schedule. Before? After? Never?
2) I'm 6'3" and about 195 (cut 5 pounds so far). But I am very confused on the best way to build muscle and at the same time lose the fat. Does anyone have any suggestions?
3) My wrist is killing me. Tonight at the gym I had to actually quit lifting because the pain was so bad. Do wrist straps help? Or should I seek a Dr. advice.
Thanks in advance:)
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2007/03/28, 12:09 AM
1 - I do it on off days.
2 - Typically, it's hard to cut fat and increase muscle at the same time, from what I understand.
3 - Not sure. What were you doing that made you stop? How did you hurt it? Might not hurt to see a doc.
Welcome to FT.
t
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I see the words you are typing, but all I read is *click*click*click*
- One should not lift like a man or a woman, lift like a human.
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2007/03/28, 12:52 AM
Welcome to ft.
1) You can do 1 of three things: Do cardio on off days (days in between workouts), cardio in the morning workout in evening, or light cardio after you workout.
2) Build muscle and lose fat? The main idea is diet, eat every 3 hours or so (about 6 meals per day, small, healthy meals; you should not eat until you're full. This will keep your metabolism consistent and will prevent your body from having to work harder to metabolize larger meals. Building muscle actually increases your metabolism. To burn fat, utilize #1 above. Any of those should help burn fat and should not cut too much into the muscle building issue, just don't over do it with a ton of cardio while trying to build muscle. If trying to burn more fat try HIIT (High Intensity Interval Training). This is increasing your heart rate at specific intervals then lowering your heart rate. This is more effective at burning fat as opposed to performing longer periods of cardio to maintain the same calorie expenditure.
3. When it comes to the wrist, keep in mind the wrist is relatively weak. If you aren't using gloves I suggest getting some with a velcro wrist wrap to help with wrist support. A good idea, would be to get gloves that are made of neoprene. Neoprene is great for creating an insulating effect by keeping in your body heat. Almost like having a constant heating pad on that surface, just not quite as intense. Finally, ensure your form is proper. Maybe your doing bench press and instead of performing the exercise with your wrists straight, they are bent back. This can cause undo strain on your wrist as they are being hyper extended back in a direction they don't naturally want to go.
Hope this helps. Best of luck and keep it up. Let me know if you have any other questions. Be glad to help.
- Andrew
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HARDWORK SPOTLIGHTS THE CHARACTER OF PEOPLE: SOME TURN UP THEIR SLEEVES; SOME TURN UP THEIR NOSES; AND SOME DON\'T TURN UP AT ALL.
GOD GAVE US TWO EARS AND ONE MOUTH; FOR THE SAKE OF HELPING OTHERS, USE THEM IN THAT PROPORTION.
Be good to your body, it is the only place you HAVE TO LIVE! STAY THE COURSE!!
Andrew Williamson,
Lieutenant Commander
U.S. Coast Guard
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2007/03/28, 08:58 AM
wrist problem-see doc straps are detremental to your lifting progress in my opinion, straps should only be used when used on very heavy lifts like deadlifts and such once again my opinion...As far as the cut fat gain muscle think of it this way you can either focus on fat or muscle...being fat myself...ok very fat... i started thinking the same thing you did in building muscle and fat loss at same time...Can't be done...THATS JUST HONEST...I have built up my strength but fat you will have to devote time to HIIT...I personally have started and with success have kept strength going up whil losing weight by doing the following:
Lifting Heavy 4 days a week, following WSSC workout plan. Doing cardio everyday except sundays and tues. (unless i feel like it) I do HIIT cardio for 5-6 mins post workouts on weight days...and off days try to do 12-15mins HIIT in mornings before I eat, if not alot of fat consume a protien only shake prior to it but since i got alot of weight to lose i do it empty stomach....If you would like a copy of my routine plan in Excel format easy to use and follow just send me a PM...and DIET- I aim for 2500 cals with a 50%protien, 30%carb, 20% fat ratio....hope that helps, try to lose fat and pack on muscle you will end up with neither
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Jason Fox 6\\\'1\\\" 376 lbs-PR\\'s: 315-DL 135-Curl, 225-Bench, 215-Military, 285-Squat
Problems are only opportunities in work clothes-Henry J. Kaiser
The only person\\\'s opinion that matters is the person in the mirror.-Original
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