Posted: 6/23/2006 11:53:12 AM EDT
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...to gain muscle mass AND lose fat/increase cardio endurance? I guess it might be the old way of thinking but I was always under the impression that you can't put on muscle mass and build up your cardio endurace/burn fat at the same time. If it is possible, what's the best way about going about it? Ideally i'd like to be able to run several miles but still have decent strength and maybe even a little bit of mass. |
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I run and lift on the same day. mon wed fri i am lifting for 1.5-2 hours and running annywhere between 4-8 miles. on the off days i will swim or bike something about lifting burns shugars and then running burns fat? i read this somewhere, so dont quote me on it,. |
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It all depends on what you call Cardio/Muscle Mass. Basicly, I know alot of peole that would say(I want to look like so and so). They then look up those peoples workouts and try to emulate it only to give up later from the lack of results. Our bodies are all different in that if you do a particular exercise routine someone you want to be like does. It does not mean you will achieve the same results especially in how your body looks. But if you set specific goals(Like bench press your body weight x times, and run 10 k's in under x minutes) then it's most likely you will be able to find a routine you can then tweak that will allow you to achieve the performance you desire. In my experiences, I can always loose the bulkiness but retain most of the strength with lots of cardio and weight training emphasizing the negatives in the reps. looking like "so and so" has been something I discarded from my routine after meeting a few people that basicly look like Mr Olympia types. And these people are all natural just genetically superior in that muscle group/definetion area. But as for performance and endurence goes, these guys are just like anyone else and have to work hard at areas they need to improve on. |
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Yes, it's possible. I've been lifting seriously for over a year now. Add to that an average of 3 treadmill sessions a day, in which I burn over 1200 calories, and I've still been able to increase muscle mass, while losing bf. My resting hr has gone from the high 70's to the low to mid 50's in that time as well. You have to make sure you're getting enough protien to allow your muscles to grow. |
Define long distances a little more precisely. |
| Well, when you first start off you can gain mass and lose fat at the same time. As you become more developed, it becomes harder to do. The thing is if you take in extra calories you will gain. If you take in less cals than you burn in the day, you loose fat. Its as simple as that. That doesnt mean you cant have good endurance and carry some extra mass, its all about your diet. |
It would be nice to be able to run 3-5 miles without having to stop. As far as pace, maybe around a 7:30 - 8:00 min mile. I've never really been into running but am starting to enjoy it a bit more as my endurance gets slightly better. Maybe the above goal is a little too optimistic, or maybe it's childs play. Not sure since i've never had much running skills. |
You can certainly build muscle mass while running 3-5 miles and you can do it without taking extraordinary measures. A four day split for lifting (half your body 2x per week) and a 3-4 day/week running routine will handle that nicely. Double up on one or two days and leave yourself a day without planned workouts for recovery or active rest (going to the beach, hiking, rollerblading). If you are not currently working out, you will get gains in cardio and size/strength pretty easily at first. |
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Unless you are a genetic freak its going to be extremely difficult to shed alot of bodyfat while putting on alot of quality muscle. Im sure alot of guys loose alot of fat and believe they are gaining muscle but more then likely they are seeing the muscle that was covered by the fat. If you use alot of drugs (the main ones being HGH, testosterone, T3 and nandrolone) then you can burn alot of fat and gain alot of muscle at the same time. I would concentrate on doing one or the other, that way you arent overtraining and spinning your wheels. |