Is it advisable to run prior to weight training if I am trying to put weight on?

Question

I weigh about 160-65 lbs. and I'm trying to keep my weekly mileage up while incorporating a weight training regimen. Usually, I'll run up to three miles on a weight day as a warm-up, then proceed to the weights. Am I counteracting the weight gain with cardio before hand? I drink a protein shake after weights.

Answer 1

Actually yes. By depleting your blood and muscle glycogens and testosterone levels before your lift, your body won't be able to use these during your lift and you may even see some negative gains. If you're looking to gain lean muscle mass, you should definitely cut the cardio waaay down, especially on lifting days. You'll be amazed that you don't lose much on the run days and may find that your run times are a bit faster. You could use some off days for running. I suggest giving your body at least one day a week of no exercise to recover.

On lifting days, do no more than a 10 minute warmup before hitting the weights. If you feel you must do cardio on the same day, either split it up (run in the mornings, weights in the evenings) or run after your lift.

Most people cut back on their cardio to get the lean muscle mass on, then when they're reached that goal, do more cardio to reduce the bodyfat and strengthen the aerobic system. Some people cut out cardio altogether during the building cycle to maximize this. It really depends on what your goals are.

I suggest doing some research to find what has worked for others and maybe try some new things out.

Good luck!

Answer 2

The real question is: WHY do you want to counteract the weight gain with cardio???

Weight gain from weight lifting is ok because it's muscle. You need a 15-20% caloric excess to put on muscle.

Cardio makes you lose fat. You need a 15-20% caloric deficit in order to lose fat.

Only genetically gifted people can do both things at once.

It would be better for you to put on muscle first and then lose fat. It will be easier because having more muscle will speed up your metabolism making fat loss a relatively easy task.

If you do the reverse (ie leaning out and then put on weight) you run the risk of putting fat back where it was rather than gaining muscle.

Answer 3

circulate guidance? Gyms normally have circulate running shoes. And motorcycles, too. the two super cardiovascular exercises. an exceedingly clever determination to the two is swimming. The water acts as resistance (i.e. the weights!) and the exercising itself is a cardio exercising. Swimming tones each and every thing. in case you have hit a plateau, in keeping with threat what you ought to do is exchange your work out relatively particularly than discover an entire determination. Make sooner or later a swimming day and do something a similar? Or strengthen the intensity or sort of run which you do. working outdoors is unquestionably of a very greater intensity to working indoors. yet another good tip i've got been given till now could be to do weight guidance and cardio guidance on diverse days, particularly than interior the single consultation. good success!

Answer 4

This can depend on a number of factors such as your metabolism and whether you're consuming enough calories. If you burn more calories during your run than you consume, then you'll never gain weight. If you search the net, there's a lot of places that will help you calculate your metabolism, so you'll have a better idea of how many calories you should be eating. My best advice would be that if you like your routine, stay with it for a couple of weeks and if you don't notice a difference, try cutting back on the running.

Answer 5

Exercise will put weight on even if you look thinner. Muscle weighs more than fat. Just make sure you do good warm up before running and a good cool down after working out. Stretch. Dont hurt yourself just what your body can handle. Have been a physical trainer for a military unit. If you have Q you can mail me and I will be more than happy to give you some guidelines.

Answer 6

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