MuadDib

Easy one first, is it better to eat before or after a workout? How long before/after?

The more complicated one involves types of workout. I'm a follow of the ACE strategy of rotating areas of emphasis on a multiday cycle (I prefer a three day cycle), however that mostly emphasizes strength training. While strength training is a major part of my work out, an equally important part is reduction of my BFI, specifically I want to lose inches off my gut and chin/neck. To the latter end I, obviously, am trying to work more cardio into my routine. Now for the question, does anyone have a recommendation for the best way to integrate more cardio into my strength training regimen? I'm torn between throwing in equal cardio to my strength training every day and going with a small amount of cardio every days and then on a seperate day in the cycle having a primarily cardio day with only light strength training? Anyone feel one is better than the other? Why? Or does anyone have a better suggestion? Why?

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soccerchamp76

The hardest thing to do in fitness is losing fat while gaining muscle mass.

You didn't delve into how much you weigh/want to lose, but one idea would be to lose the weight first for a couple weeks, then start strength training. For fat loss to occur, you have to have a caloric deficit (1lb fat = 3500 Calories). For gaining muscle mass, you usually eat a lot. It's quite a conundrum indeed.

One option:
Do cardio (swimming, biking, running) 6 days/week while watching what you eat....carefully. Invest in some protein powder (OptimumNutrition is best), and make a shake before you workout and then drink it right after. Cut your fat intake and Calorie intake and do this until you lose the fat you need to.
After 3-4 weeks, begin your strength training.

Post back with some more specifics and I will be able to help you more.

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absorbentishe

I have done a 3 day weight/3 day aerobic routine with 6 meals a day. It's called Body for Life, and EAS is big into this. You will notice your body changing in about 6 weeks, if you follow pretty close. This is a 12 week program, and it really works.

Ch'i

Both. An hour before you hit the gym have a protein shake. If you don't like protein shakes a good substitue would be an apple, a hand full of almonds (or any nut), a little bit of peanut butter and a glass of milk.

Immediately after your workout, down another protein shake. After a hard workout session, your body is in a catabolic state, meaning that its breaking down muscle tissue. But with an immediate infusion of carbohydrates and protein, you can stop the catabolism and start anobolism (muscle building). There are hundreds of different recipes, but I've found the tastiest to be this: 2 cups Cranberry Juice, one scoop of Vanilla Whey Protein, 1/2 cup Club Soda (optional & just for taste). This recipe will provide two servings; one for an hour before your workout, one for afterwards.

Also, as far as general eating, make sure the majority of your caloric intake is earlier in the day (i.e. big breakfast; small dinner). Sip lots of water throughout the day, and avoid empty calories like the ones found in most baked goods and beer.

The best way to build muscle, and burn lots of fat, is to work out your major muscle groups. You can stick to the cycle routine, but I would recommend doing a full body workout per session. If you do just the major muscle groups your workout shouldn't take more than 30-40 minutes. Right after you finish do about 15-20 minutes of cardio. On the alternating days do an hour of cardio. Also, use weight training exercises that work more than one muscle group at the same time. By doing this you will not only accomplish more during a session, you will teach your body how to better coordinate its muscles and help them work together more efficiently, which will increase your strength.

What does your cardiovascular training consist of?

MuadDib

NOTE: Just quoting Ch'i because he's last and most descriptive

My cardio consists of 8 stories of stair climbing (up and down) every morning for 3 reps and eliptical machine on Tuesdays and Thursdays and swimming for an 30-45 mins. every other day of the week (Monday Wednesday Friday). I've been trying to incorporate a rowing machine regimen in but I'm struggling there.

Anyway, I am kind of watching my diet. Meaning my caloric intake is relatively low (around 1800/day) but my carb intake is larger than average (meaning I suppliment my intake heavily based upon steamed rice, cereal, and suppliment shakes and other low calorie and filling items). I am flat footed so running is out, but I think (and hope) that regular swimming more than makes up for it.

I am torn because I am engaged in the schedule I described earlier so I do not think changing it at this point would be that great for me. However, I can work into a differing routine if that would really matter or there's something fundamentally wrong with it. From all that I have read that isn't important compared to watching my caloric intake, keeping up my nutrient levels, and staying active (be it weight training or swimming).

Anyway, I think that is a decent overview of what I do, but if you want something more specific/detailed then just be more so yourself.

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Siege

Listen to ch'i, he knows his stuff.

my only addition is that your choice of cardio is good, i was about to recommend that you walk uphill on a treadmill, but a stairmaster works just as well.

and swimming, well, swimming is always good.

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Ch'i

In order to gain a pound of muscle in a week, you need to intake an additional 500 calories a day (just so you know). The rice and shakes are great. For the cereal, make sure its high in fiber, low in sugar. The low calorie/filling idea is perfect, stick with it. Also, try to maintain a balance of 1/3 protien, 1/3 cabohydrates, and 1/3 healthy fats; it doesn't have to be exact unless you're a die hard dieter. A balance like that is best suited for gaining muscle and losing fat.

Your cardiovascular training looks fine, except for the swimming. Though its a fantastic cardio exercise, your body develops a layer of fat to help maintain buoyancy after awile. You'll notice most professional swimmers are never very lean.

I've got to leave for work, so I'll continue this later tonight. Thanks man.

Alright, where was I? Right.

Aside from maybe rethinking the swimming, your cardio training looks great.
Do what you feel comfortable with schedule wise. You should, however, change up the exercises you preform about every six-eight weeks. Sticking with the same routine for any longer than that can become counter productive, and thus contrary to your fitness goals.

Could you give a summary of your weight training?

stevie667

Cardio after strength training, i do a 15-25 minute bike ride then come back and have my protein shake.

Works wonders for me (when i can be bothered, getting on a bike after a leg or back workout can take some self discipline).

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Redjake

I'm doing a modified version of Body for Life. I do the 6 meals per day, but with enhanced cardio and strength training. It's hard managing the meals; I'm still getting the quirks out (i.e. balancing protein and carbohydrates), but hopefully this thing will actually work.

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MuadDib

As I said, I'm on a three on, one off schedule. On day one I do abs, chest, and hamstring; for day two I do abs, low-mid back, and quads; for day three abs, shoulders, and calves; then I take day four off and repeat the cycle. I try to do a little cardio before or after each day. As for specific exercises I try to change them up about once a month. My hope is that my schedule combined with mixing up the exercises will help me avoid muscle memory.

A friend (who used to be a fitness instructor) recommended switching to a seven day split. That is day 1: legs, back, biceps, and abs; day 2 chest, shoulders, triceps, and abs; day 3 rest; repeating that cycle for days 4, 5, and 6; then having day 7 being a high intensity cardio day for 60+ minutes (the rest of the week would only have 20-30 minutes of any cardio & rest days would still include abs). This would be a pretty big shift, but I was thinking of giving it a shot at the end of this month.

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"The courts that first rode the warhorse of virtual representation into battle on the res judicata front invested their steed with near-magical properties." ~27 F.3d 751

Ch'i

What I meant was which specific exercises you preform (i.e. does working your chest mean bench press, or butterflies? Hamstring with squats? Ect.). Unless you are using a machine, you can work your abdominals everyday. Be certain your working all five parts as well.

The seven day split sounds like it could be effective, but I honestly couldn't tell you since I've neither heard of, or tried, it before. Be careful experimenting and if you come across something that works better for you, adapt it.

MuadDib

Chest: Chest press, push ups, and bench press
Hamstring: Dead lift and various squats
Abs: Weighted crunches, leg lifts (standard & alternating), and weighted ab twists
Back: Various rowing exercises
Quads: Various squats and lunges
Shoulders: Front raise, shoulder press, and military press
Calves: Standing calf raise & single leg calf raise
Biceps: Curls
Triceps: Tricep Extensions
Cardio: Primarily stair climbing and some swimming (though I'll pry be switching to running). All interval training and usually high intensity.

__________________
"The courts that first rode the warhorse of virtual representation into battle on the res judicata front invested their steed with near-magical properties." ~27 F.3d 751

Ch'i

Excellent. With the high intensity training, do it for around three weeks then switch to something less taxing for three weeks, and so forth. Also, add a transverse abdominal exercise such as the vacuum bridge.


Can't think of anything else to add. Be vigilant with this regiment and you will certainly reap the benifits you seek.