Cardio on lifting days?

[gbnk82]

Well im just recently getting back into daily exercise after being away from it for about 2 years and putting on about 60 pounds..I use to be a Amatuer boxer and would like to get back into it down the road, my first goal is obviously to drop the excess body fat i have put on my ideal weight is right around 200-205 and put on some more lean muscle to get my form back..i have been doing cardio everyday before i start lifting My workouts gennerally range from 1 and a half to two hours with 1 hour cardio and 1 hour lifting..I lifted alot in High school but when i was boxing i wasnt in the weight room regularlly so it has been a bit since i have been on a regular lifting schedule..Anyway my main question is while i am trying to cut down the extra fat should i continue to double up on cardio along with my lifting or should i alternate days between the two..Also if i do continue to double up my days should i continue to do my cardio before i lift or should i wait until afterwards??

Thanks

[TheDirtyCat]

If you want to do cardio then I would recommend doing it after you lift weights.
Personally if I want to lose a bit of body fat I prefer to just get my diet right first. Then I hit the weights just as hard as I would if I'm trying to gain weight.
Lifting weights will actually increase your metabolism a lot.
HIIT is another good way to increase your metabolism.

Maybe doing weights first followed by HIIT for 30 mins after might be nice. That's what I would do anyway. Maybe you might want to do 30 mins slow cardio before weights as that might not really effect your weights workout then.

In the end its all about burning more calories/eating less than you need to maintain your body weight, be it by doing cardio or reducing your calorie intake.

[gbnk82]

If you want to do cardio then I would recommend doing it after you lift weights.
Personally if I want to lose a bit of body fat I prefer to just get my diet right first. Then I hit the weights just as hard as I would if I'm trying to gain weight.
Lifting weights will actually increase your metabolism a lot.
HIIT is another good way to increase your metabolism.

Maybe doing weights first followed by HIIT for 30 mins after might be nice. That's what I would do anyway. Maybe you might want to do 30 mins slow cardio before weights as that might not really effect your weights workout then.

In the end its all about burning more calories/eating less than you need to maintain your body weight, be it by doing cardio or reducing your calorie intake.

Thanks..I do do a bit of interval training mainly with my jogging ill go 1 minute high speed 30 seconds low..as for my diet over the past two years i have really not had a healthy one but am starting to get myself back in line..I really dont count my calories much but my normal daily diet looks roughly like this

Morning time
2 egg whites
Fruit (Bannana or apple)

Afternoon
1-2 tablespoons peanutbutter
small salad (Sometimes with tuna) and lowfat ranch

Evening
Chicken breast and vegtable sometimes another salad

As for liquids i try to stick to water only with a cup of 2% milk in the afternoon or everning and i gennerally dont eat within two hours before bed

[VIsland]

Thanks..I do do a bit of interval training mainly with my jogging ill go 1 minute high speed 30 seconds low..as for my diet over the past two years i have really not had a healthy one but am starting to get myself back in line..I really dont count my calories much but my normal daily diet looks roughly like this

Morning time
2 egg whites
Fruit (Bannana or apple)

Afternoon
1-2 tablespoons peanutbutter
small salad (Sometimes with tuna) and lowfat ranch

Evening
Chicken breast and vegtable sometimes another salad

As for liquids i try to stick to water only with a cup of 2% milk in the afternoon or everning and i gennerally dont eat within two hours before bed

Jebus!!! You're 278lbs and you're eating that??

[gbnk82]

Jebus!!! You're 278lbs and you're eating that??

This is the diet i have taken on recently and is very similar to the daily diet that i was eating two years ago when i was still training normally..Like i said i really havent done much of anything over the past two years due to several reasons but im not going to make any excuses for it and i really had no disregard for my diet i was eating anything and not doing much to work it off thats how i put on alot of the extra weight..
Like i said my ideal weight right now is around 200 which is what i was when i was fighting but i never really dropped this much weight before with the exceptional 10 pounds or so for a fight,So im just looking for any pointers i can get to help my diet and routine along the way..

[Cowmustard]

Way to low on cals man. Your going to starve yourself into a fat loss platue.

Here is a good routine I like for cutting.

-5 meals a day around 250 cals with a 40/40/20 split.
-Fasted morning cardio(bring on the flames) of med intensity for 30-40 min mon-sat
-3 lift sessions a week full body. I like to alter the Starting strength routine for when I am cutting and just need to maintain the lean mass
-3 hard 20 minute cardio session (not fasted) a week. I like to practice my kickboxing with 5 4 min rounds of insanity.
-1 cheat meal sunday. mmm ben and jerries.
-rest sunday

Give it a try if you feel like it. good luck bro and keep punching

[syriangrimreaper]

Well im just recently getting back into daily exercise after being away from it for about 2 years and putting on about 60 pounds..I use to be a Amatuer boxer and would like to get back into it down the road, my first goal is obviously to drop the excess body fat i have put on my ideal weight is right around 200-205 and put on some more lean muscle to get my form back..i have been doing cardio everyday before i start lifting My workouts gennerally range from 1 and a half to two hours with 1 hour cardio and 1 hour lifting..I lifted alot in High school but when i was boxing i wasnt in the weight room regularlly so it has been a bit since i have been on a regular lifting schedule..Anyway my main question is while i am trying to cut down the extra fat should i continue to double up on cardio along with my lifting or should i alternate days between the two..Also if i do continue to double up my days should i continue to do my cardio before i lift or should i wait until afterwards??

Thanks


From what I have gathered and have learned from some BBers, doing cardio after your workouts in the best time to do it. They have said that you have a layer of energy over the layer of fat which is over the layer of muscle. In order to reach the layer of fat that you want to burn, you must first get through the layer of energy. Thus weightlift first to burn all your energy out of your body, then doing cardio right after, you will be burning all fat the entire time. If you do cardio before, it will take a half hour just to burn the energy then anything after that will be burning fat but you dont want to do cardio too much longer than half hour anyway. Just my opinion from the guys that I have talked to

[gbnk82]

Thanks guys ill try some of this stuff out to see how it works for me and ill switch my cardio to after my lifting workouts..Also for my off days should i stick with the same diet or should i change it up a bit??My current routine im only focusing on one body part per day over 5 days with two days off..I was considering doubling up on one of my days and making one day a cardio only day would this be a better route to go or should i continue with lifting daily and short amount of cardio after??

[syriangrimreaper]

Thanks guys ill try some of this stuff out to see how it works for me and ill switch my cardio to after my lifting workouts..Also for my off days should i stick with the same diet or should i change it up a bit??My current routine im only focusing on one body part per day over 5 days with two days off..I was considering doubling up on one of my days and making one day a cardio only day would this be a better route to go or should i continue with lifting daily and chort amount of cardio after??

I have always done a 5 day split and since im cutting now I added 4 days of cardio to my week. My opinion, I would stick with what you have instead of doing all cardio day. Cause like I said before, its going to take awhile till you actually start burning fat without lifting before it so its almost pointless because the whole time yo will just be burning stored energy

[gbnk82]

I have always done a 5 day split and since im cutting now I added 4 days of cardio to my week. My opinion, I would stick with what you have instead of doing all cardio day. Cause like I said before, its going to take awhile till you actually start burning fat without lifting before it so its almost pointless because the whole time yo will just be burning stored energy

Ok ill stick with what im doing then and thanks again i really apreciate the help..