chrisg299

Allright, I used to lift weights basically every other day for about 45 mins or so but after reading up on health a bit I learned that if you have extra body fat you can still lift weights but you won't necessarily see the 'cut/ripped' look that's desired because it's under the layer of fat. So instead of lifting I have been running a mile and walking another mile every night instead because running is in my opinion the best way to burn fat which I need to do first and then after I burn the fat I will go back to lifting. So I had a few questions, first off since now I am running everyday basically is that good for me to run everyday or should I take a break in between days? I know it's not good to lift everyday because you need to give your muscles a day or so to heal and I'm wonderin if it's the same situation with running? And secondly I would like to know if there are any other ways of burning fat well besides running? I like to run so I will stay with that for now but I'm just curious. And lastly, I used to drink a protein shake everytime after lifting so my body doesn't eat away on the muscles I have and should I still continue to drink the protein shake after with running also? I still do as of now. Don't know if this is important or will help any but I'm 5"10 and I weigh 170 : P

thanks in advance

jokeR`afk

They say swimming is the best excersise but I prefer running myself, instead of just targeting a mile or two miles I try and do half an hour of a sustained high heart rate because I'm under the impression that that is one of the most effective ways to burn fat and any longer and your body starts to eat into your muscles instead of just fat. I run every day when the opportunity allows it, and haven't ran (pun...) into any problems so long as I don't pull anything the day before.

skysooner

I've burned through a bit over 50 lbs in fat lately. Cardio is something that you can get burned out on fairly quickly. I tend to do it 6 days a week, but I hear anywhere from 4-6 is good. Take a day off every now and then. The key is to do a good 25 to 30 minutes of reasonably high heart rate stuff. To burn fat it doesn't have to be as high, but if you are running you might as well get the cardio benefit from it as well. It is very easy to overtrain. Yesterday, my wife ran 5 miles in the morning, did 30 minutes of ab work, took a step aerobics class with me for 30 minutes, did another 30 minutes of core training in the same class and then lifted weights for 30 minutes. She ate light and gained a pound. She was all ticked off and tired as well. I did my 30 minutes of cardio, 30 minutes of core training and 30 minutes of light weights, and I dropped in weight a bit.

magua

You don't need to take a break every day, but you should take a break. So, say, 5 times a week sounds good. But more important than making sure you hit this number or that number is that you keep on it. You need a certain amount of willpoewr to keep going, but if you find that your routine's dragging on you too much, switch it up before you give up.

As for the "best" way to burn calories: the more you exert yourself, the more calories you burn -- you burn more calories by running for 30 minutes than by walking for 30 minutes, for instance. But, any vigorous exercise will do -- whatever you're likely to stick with.

However, you don't want to push your body too far -- you'll increase the rate at which you lose muscle along with your fat, and probably not be able to work out as long to boot. The rule of thumb I use is that you should be able to talk -- if you don't have enough breath that you can, you should slow it down a bit.

Finally, as to the protein shake: except for beginners, your body will burn muscle along with fat. It's unavoidable, so I wouldn't worry about it. However, keeping your protein level up will slow the burn rate somewhat -- if you don't get enough protein (around .8 g per lb of lean body mass) from your normal diet, then the shake is useful. If not, keep it or ditch it. It certainly won't hurt.

mattborn

Another good idea is to do your cardio after your weights workout. Working out with weights raises your heart rate, so when you get to the cardio you are already warmed up and you reach the fat burning phase much more quickly.

yournamehere

That sounds logical, and I wouldn't disagree with that.

However, isn't it just as logical to do it the other way around - use cardio to get your heart rate going, then keep it elevated by lifting weights? Also, if i'm not mistaken, isn't it pretty much accepted that working the muscles without the elevated heart rate is less beneficial? In other words - aren't you supposed to get your heart rate into the fat-burning range <i>before</i> you exercise?

I would imagine both ways have their advantages.

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doctorphibes

I would think that you don't want to do cardio before lifting, because you'd tire your muscles by doing cardio, right? Which would restrict your lifting workout...

I think the most important thing is to do a combination of weights and aerobic activity. I try to do cardio 4-5 times a week and lift 3 times, and that seems to work alright. Also, by lifting weights you increase muscle mass, which would make you burn more calories at rest, which helps with weight loss.

I don't know if getting your heart rate up (to cardio training levels) before lifting makes all that much of a difference, but you DO need to get it up a little, as part of a warm-up/stretch routine.

kulrblind

Something i've heard: do 5-10 minutes of light cardio to warm up, then do your weights. In that 5-10 minutes, your muscles get warm and you're ready to do your pre-workout stretch without damaging anything. (just as doctorphibes said above) Follow your weight workout with your regular cardio routine.

Plan9Senior

First off you shouldn't be doing both cardio and lifting weights on the same day... talk about burning muscle . Aside from that, if you don't really care about losing muscle then make sure to do your cardio AFTER lifting weights. If you do it the opposite way, your body will not be able to expend enough energy to even make the weight workout beneficial. Kurlblind, you are correct in hearing it is good to have a 5 minute light warmup before lifting weights. It helps warm and stretch your muscles and highly reduces your risk for injury while lifting.