Cardio / Weights Ratios - Cutting

[dj181]

I'm doing a lot of cardio now. Trying to get into decent running shape for a 5K in May or June. My 30 something niece and nephew run in 5K to half marathons and I told them find a 5K in May and I'll run it with them. My nephew said something about, "No shame in walking when you get tired during a race. A lot of guys your age do it."  In my youth I could string 5 minute miles together but those days are gone forever. I just hope  I can string 3 seven minute miles at my age and hope to have him sucking wind behind me.

Don't you find that hard runs kill your strength especially in your legs? A runner who lifts told me that you can't be a good strength athlete and a good endurance athlete. He said in effect,  Use light to moderate weight and push your muscular endurance limit and you will find yourself ripped. You're not going to run 5 miles and do hard intervals expecting a max single in the deadlift the day after.

Thanks for the reply. I have always struggled trying to do both running and lifting. It's give and take so to speak. For me, lifting going great means running stinks. Running going fantastic then lifting stinks. Just a few times have both gone well with me. It's either one or the other.

you can't expect to get good results from both at the same time because they use different energy systems, and that's why i didn't really train my legs so hard at the time, coz i knew that it was pointless

i remember getting my bench shirt sent to the gym where i was doing my personal fitness training at that time, and some of the other trainers got a hold of the shirt before i did, so they wrote on the outside of the package something like "to dj, the bench press specialist, fotomodel, runner extraordinaire, the fella who does it all" lol that shit was funny as hell i gotta admit

and by the way, i'm damn impressed that you could clip out 5 min miles that's damn, damn good, so PROPS man

i'm sure that you'll be able to clip out three 7 min miles, and in fact i bet that you could probably get them do to 6 min miles if you put the time and effort into the training

the key is... when the running gets harder, you just clamp down on that shit and run even harder

[oldtimer1]

you can't expect to get good results from both at the same time because they use different energy systems, and that's why i didn't really train my legs so hard at the time, coz i knew that it was pointless

i remember getting my bench shirt sent to the gym where i was doing my personal fitness training at that time, and some of the other trainers got a hold of the shirt before i did, so they wrote on the outside of the package something like "to dj, the bench press, fotomodel, runner extraordinaire, the fella who does it all" lol that shit was funny as hell i gotta admit

and by the way, i'm damn impressed that you could clip out 5 min miles that's damn, damn good, so PROPS man

i'm sure that you'll be able to clip out three 7 min miles, and in fact i bet that you could probably get them do to 6 min miles if you put the time and effort into the training

the key is... when the running gets harder, you just clamp down on that shit and run even harder

I ran 5 minute miles almost 40 years ago. No, I don't think at this age I would be able to run a 5k at 6 minute pace. 7 minute pace would just about kill me now. I was a sprinter and I never ran that much distance in high school and college. Many 20, 30 and 40 something thinks that aging won't apply to them but they are wrong and don't have a clue. Those 55 year old guys running 18 minute 5k's were running sub 15 minute 5k's when they were 25.

[tbombz]

fastest way:


eat as little as possible, cut out all carbs.

do as much cardio as you can.

thats the fastest way, not necesarly the easiest.

the less cardio you do and the more carbs you eat the longer itll take.

cutting carbs while doing tons of cardio is a horrible idea.  cut the fats if your doing lots of cardio. you need to have glycogen in your muscles in order to benefit from lots of cardio.  or else your gonna be trying to perform movements which require and energy source you dont have, forcing a breakdown of metabolically and aesthetically vital muscle tissue to fill that energy-gap.

unless of course your talking about slow paced, low intensity cardio.  which is fine to do on zero carbs. but doesnt burn much calories and takes up a ton of time, something alot of people dont have to spend and dont want to spend.

[Rudee]

cutting carbs while doing tons of cardio is a horrible idea.  cut the fats if your doing lots of cardio. you need to have glycogen in your muscles in order to benefit from lots of cardio.  or else your gonna be trying to perform movements which require and energy source you dont have, forcing a breakdown of metabolically and aesthetically vital muscle tissue to fill that energy-gap.

unless of course your talking about slow paced, low intensity cardio.  which is fine to do on zero carbs. but doesnt burn much calories and takes up a ton of time, something alot of people dont have to spend and dont want to spend.

Agreed.  I see plenty of people at my gym lately jumping on the low carb bandwagon and doing HIIT at the same time.  Which is a huge "no-no".  They are dropping scale weight for sure, but they are losing a lot of muscle in the process.   They are becoming smaller flabbier versions of their former heavier selves.    Never combine HIIT with a low carb diet unless you want to cannibalize muscle tissue.   For low carbers, low intensity cardio is the way to go. 

[Donny]

people are always looking for a short cut to results and doing the minimum work for it. Take the Tabata training protocol as an example. 20 secs work 10 secs rest x8 so 4 minutes work. Now the Original studies were done with very fit athletes who pushed each 20 secs work period to the LIMIT. I hear this from people, "yep, did my HIT Cardio today, Did my HIT weight training". now when they say HIT cardio are they really going to the max? in most cases i have seen no. The average Gym weight trainer has not got the Fitness to train HIT 110% 2 a week. The intensity becommes less than needed. I do not think anything less than 15-20 mins will give you any good results. Another "Myth" is that if you run 2-3 times a week 30-45 mins at a good pace with some hills in there (not talking about a snail pace here) "you will lose all that hard gained muscle".. mainly still pushed by some old school trainers. HELL..they used to say weight training made you muscle bound or do not ride a bike it will make your muscles tight . i from my experience will tell you two things first of all all this HIT cardio is not as new as you think. it used to be called Interval training or Fartlek training, i was doing this back in 1985 ! The second thing i will tell you is this if you are going to do HIT cardio do 15-20 HARD and if you canīt do this do longer cardio because you will still get results. I bet i could take some HIT Cardio people for a 45 min run and i know they will not keep up. For most people 30 mins Biking/rowing/running 2-3 times a week is best for Heart and lung Fitness and it will aid in fat loss, remember you have to train week in week out without killing yourself. Set a realistic goal and stick to it. Like weight training itīs Sticking to it and regular training.

[Donny]

70% weights 30% cardio

yes sounds about right but i do about 40% cardio but thatīs just me. For most people i would argree with 70-30.

[Donny]

yes donny, ppl always look for short ,easy way out.

well, there is short wway, but its not sooooo much fun, the oth diet will work faster than anything else, but its far from easy.

the key is long term diet change and behaviour change.

if one dont keep somewhat dieting after reached his goal and goes back to old habbits, he will soonn lok like shit again

theres one girl i help with dieting, she wants sixpack for spring-summer.shed diet somewhat, but drink gallons of alc on weekends.poor results,always told her to cut out the alc until shes at her goal and then she can have SOME here and then, so she stoped drinking and guess what, that, something like my diet plus an apple a day(haha) and frequent workouts and bit cardio and she already has sixpack after 3 weeks off the alc.not full shreded, but its there,shines though.

im very proud of her,she was somewhat busty before.

yes i agree diet is still key. what you donīt eat..you donīt have to lose. I just like to punish myself...running 

[Donny]

yes, that, or move around more.

but theres a balance point somewhwere, everyone needs to find it for themselves.can eat 4000calories daily, but will have to be very very active to use that all up.

and it certainly doesnt help what the companies put into their "foods", look up "bliss point".

yes a very good point. Most foods are polluted now.