Cardio training is a must in every weightlifting and fitness routine. You can still burn fat by following a good diet, but cardio will get you there a lot faster and make things a lot easier. There is no need to even mention the overall health impact that cardiovascular training has on your organism. However, you need to use the right amount of cardio exercise in order to burn fat while still gaining muscle or holding on to your hard earned muscle.
Lifters usually avoid cardio because of two reasons:
– They are afraid that they’ll lose size. This can only happen if you overdo it and follow a very low calorie diet. After all, during mass phases all the mass you carry is not all muscle mass, but you also carry a percent of fat and water. So it’s a normal thing to lose some size when cutting body fat.
– They are bored with it. Imagine how boring a cardio session looks like to hardcore liter who squats, deadlifts and pushes hundreds of pounds during his workouts. But hey, you steel need some cardio for general health and if you want to cut body fat.
The idea is to burn your fat “supplies” and build muscle at the same time (also known as body recomposition), or at least hold on to your muscle if you are in a cutting phase. If you overdo it you’ll lose muscle mass, and this is a situation you absolutely want to avoid, but at the same time you certainly don’t want to under do cardio and not use its fat-burning benefits.
The trick here is to either do longer but less intense cardio sessions, like 30-45 minutes of high pace walking or 30 minutes of riding a bike at a slower pace 3 to 4 times a week, or you can do short (15-20 minute), intense interval workouts (HIIT, tabata or fartlek training) 2-3 times a week on non-weightlifting days.
Good indicators that you are doing the right amount of cardio are your looks and strength. If you look sharper and more defined after some period of time but you have kept or increased your strength despite loosing some weight, then you are on the right track. If you can’t see any results, tune your cardio and also pay attention to your diet.
I really like your articles and have actually learned from your style of explaining your different points. Keep up the good work.
The one thing I find on keeping fit or trying to lose weight are the disappointments in myself if I only lose 1 or 2 lbs a week when I’m really trying during the week. Your posters, articles and distant encouragement is much appreciated.
Thank you Bob 🙂 Actually it’s pretty normal and healthy to lose only 1-2 lbs a week !
1-2 lbs per week is what is recommended as the safest rate to lose weight so your doing it right!
Hello. I am 47, male. height 175 sm. weight 78kg. I had been a couch potato (85kg) with a belly pot before I started running and weightlifting 4 months ago. Now I feel much younger, stronger and a better person. I have been following 5k plan running 4 days a week (20 Km) and weightlifting on other 3 days. I cut 7 kilos. I can say I caught a running bug. Now I have a flat stomach but my muscles are not increasing except triceps while my endurance and speed is increasing greatly. I want to be a runner also I like to have a good body muscle as well. Is it possible? My fear is that whether running ruins my weightlifting results? Please give me advice.
Yes, running longer distances 4 days a week ruins your weightlifting results. I would cut the distance from 5 to 2.5-3 km. Also pay attention to your food. Increase the protein and switch to complex carbs in moderate amounts.
I have always heard to do your weight lifting first so your heart rate is up and then after that you run. So that all you are burning is fat.
The reason why people do cardio after weightlifting is because the glycogen is already depleted after the lifting so you force the body to use fat as energy. However majy people also prefer to do the cardio on non-lifting days as they feel fresh and can do cardio longer. To get the same effect with the glycogen they tend to do it after 8-10-12 hours of fasting (in the morning). Also many people that do HIIT are choosing to do it on non-lifting days, simply because it’s too intense to be done after an hour of heavy lifting.
What would you suggest for somone who wants to lose the fat and increase muscular density rather than size?
Low volume high intensity training in the 3-5 rep range.
I like your article, I gained some fat because of my bad habits … I’m still lifting and I love doing INSANITY !! The thing is how many times should I do INSANITY workout !! I want to build muscles, get bigger and reach the one digit body fat percentage !!
hello I’ve tried weight lifting with 15 minute cardio at the beginning 15 minute cardio at the end I’ve tried 30 minutes of cardio at the beginning then do my weight lifting now I’m trying weight lifting with one to two minute of cardio in h.i.i.t training haven’t seen any difference in body fat or total weight lost…also follow a good clean colorful carbs good protein good fat diet
How long have you been working out? How is your diet ? There are many factors that determine how fast you are going to lose fat.
Also our opinion is that about 30min of cardio after the weight workout is the best solution.
Lol! It all depends on your body type. Some need lots. Others little. Just look in the mirror and you’ll know.