do i lose muscle if i run too fast when i'm strength training??

Question

i work out 3x a week.
i eat an apple before i go to work out.
i do a 10 MINUTE mile for a warm-up (about 6-8 MPH), then strength train mostly my upper-body for 20-45 minutes, then run again for about 20 minutes at around 6-9 MPH.

Is that too much running? Am I going to lose muscle mass? Or is the running going to affect how much muscle I get out of my workouts?

I drink a protein shake after my workouts.

So you're saying that if I stay at 150 heartbeats (i'm 15 yrs.) i will burn fat but not lose muscle?

Then; should i do my cardio first then lift?

Answer 1

Depends on what your goal is. Do you want to gain size? Do you want size and definition?

To gain size most body builders in the off season increase their calorie intake and work with spotters to do weights they normally can't do on their own. During competition they lower their calorie intake and work with weights that "maintain" the mass they built and do cardio for over 30 minutes at a heart rate to burn.

I think the best thing for you might be to alternate days for cardio and days to focus on strength. The best would be to consult with a trainer on your goals so they can design a workout catered it.

You should focus strength training on your lower body as well. The legs are the big muscle groups in which you can pump out more testosterone for overall size.

You will have to change exercises and workouts throughout time, b/c the body gets accustomed to a certain workout. You can actually get a cardio/strength workout if you do circuit training as well.

Answer 2

There is a max heart rate for every age

Usually the formula is 229 - age

If doing cardio keeps you 70% of that heart rate, you are loosing fat. If more, then body turns up to using calories which could even burn muscles yes! But again, the atrophy is not as much as you would think. Thats why running is always good as long as you keep it in moderation.

Like I do cardio 40 min a day along with weight training but I run only day a week. Hope that helps!! Lack of sleep and lack of proteins burn more of muscle than running so make sure you concentrate on that lot better

Answer 3

"Am I going to lose muscle mass?" No. "Or is the running going to affect how much muscle I get out of my workouts?" Yes. You hit the nail on the head. If you are burning muscle, you're almost dead. Burning calories during cardio may take energy away from muscles that would be used in rebuilding after a workout which may reduce your gains, but you're not losing muscle in a literal sense.

Answer 4

Your body will burn muscle only as a last resort. It'll go first to sugars, then fat, then muscle proteins. Running builds a different type of muscle tissue, which is why runners appear leaner. It's not that they have less. Your strength training will keep you developing the bulkier looking muscle your going for.

Just make sure you have a diet that is high enough in calories and healthy fats as well as protein.

Answer 5

Yes strength training for your legs is a good way to help your leg muscles to run faster. And yes if you reduce your weight you also reduce resistence when running so the more weight you lose the faster youll be able to run. But also keep in mind that weight loss is not the only way to run faster. You will also have to train your body to get use to running more and more miles that way your body wont tire out as much

Answer 6

Eat goats cheese as an alternative to regular cheese. It contains 40 percent fewer calories than the cheese made out of cow’s milk.

Answer 7

Suck the idea in. Consciously hold in and contract your abdominals while you’re walking, sitting for your desk or making the meal. This will help to strengthen your ab muscles and your core, and provide one step closer to a new flatter stomach.

Answer 8

People who plan their weekly meals will be more successful at losing weight than people that don’t. Plan your dishes to feature healthy carbs such as fairly sweet potato and wholegrain pasta, vegetables and lean proteins, buy all of the ingredients in advance and don’t be tempted to consume out or order in.

Answer 9

Suck the idea in. Consciously hold in and contract your ab muscles while you’re walking, sitting for your desk or making the evening meal. This will help to strengthen your abdominals and your core, and create for you one step closer to some sort of flatter stomach.

Answer 10

Beans, beans, are great for your heart, the more you take in the more you... lose bodyweight actually. Super-effective and full regarding fibre, beans will regulate your appetite and decelerate the rate at which your own stomach empties, meaning you continue to be fuller for longer.