What is the optimal training time for a combined weight training and cardio workout?

Added strength training to my cardio workout and my weight is staying the same?

  • Hello. I am 5'4 and 145 lb's. I lost 15 lbs in 2 months just by dieting alone..only little cardio. However, Now I have been doing strength training and cardio every day.. give or take a couple days. I do about 1 hour of cardio ( eliptical and treadmill on high incline ).. and about half hour strength training ( Ab machines, bicep machine, tricep machine, torso machine, fly, etc.) Since I have been doing cardio and strength training, I have maintained my weight of 145. I did drop a pant size but no difference on the scale. I drink lots of water a day 64+ ounces a day. I eat 1200 calories a day ( whey protein shake every morning an hour before work out ).. and all fruits vegetables chicken lean protein meats, and low calorie/fat dairy. I think I eat healthier than anyone I know, and its frustrating me that I cannot get to my goal weight of 130. Whenever I begin a workout routine I never see results I want, but when I dont work out as much and stick to a 1000-1200 cal diet, I lose more. Am i over doing it working out or under doing it? and I retaining water? What should my work out routine consist of? Cardio one day then strength the next? and one day to do nothing? In order to lose weight effectively, what would be the ratio regarding strength and cardio? I was thinking 75% cardio and 25% strength, I know thats a lot of questions but I need answers and I appreciate any ADVICE in advance. Thank you!!

  • Answer:

    First off, congrats on your progress! It's great to see results but eventually they will come to a halt and that's ok. Then you look at your goals and readjust if needed. Seems to me that you aren't getting in enough calories even if weight loss is your primary goal. You are doing cardio and/or strength training everyday and you need more than 1200 calories a day to fuel these workouts and to recover properly. I would be curious to see how much protein you are taking in per day and how many carbohydrates also. Protein has the highest thermic effect of any food source which means it takes the body more energy(calories burned) to digest it. You can lose weight with diet and with exercise and the combination of the two can work wonders for fat loss and weight loss. I would recommend more free weight strength training over machines. (Squats, lunges, pushups, core work, dumbbells or kettlebells) These strength training exercises burn more calories and make your body work harder to stabilize than machines do. Also, for your hour of cardio are you doing a steady state (same pace for most of the time) or are you doing intervals? If you aren't doing intervals you should add them in too as they are great at burning fat and speeding up the metabolism. Hope this helps!

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First off, congrats on your progress! It's great to see results but eventually they will come to a halt and that's ok. Then you look at your goals and readjust if needed. Seems to me that you aren't getting in enough calories even if weight loss is your primary goal. You are doing cardio and/or strength training everyday and you need more than 1200 calories a day to fuel these workouts and to recover properly. I would be curious to see how much protein you are taking in per day and how many carbohydrates also. Protein has the highest thermic effect of any food source which means it takes the body more energy(calories burned) to digest it. You can lose weight with diet and with exercise and the combination of the two can work wonders for fat loss and weight loss. I would recommend more free weight strength training over machines. (Squats, lunges, pushups, core work, dumbbells or kettlebells) These strength training exercises burn more calories and make your body work harder to stabilize than machines do. Also, for your hour of cardio are you doing a steady state (same pace for most of the time) or are you doing intervals? If you aren't doing intervals you should add them in too as they are great at burning fat and speeding up the metabolism. Hope this helps!

Jim

muscle weight?

Emma

let a great dane walk you for 13 minutes 5 mph

Keva

put down the soda for a calorie free glass of water

Latonya

ride a bike built for two for 12

Ray

find the right diet for your individual body because there are many ways are there to lose weight just find what works for you

Sallie

go shopping for new clothes wriggling into 10 pairs of skinny jeans will get your heart rate up

Antoinette

walk around the block once mid morning and once midafternoon

Judi

muscle weight?

Emma

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