You're in the wrong subreddit. 130 Pounds lighter, and I still swear by calorie counting over running. This workout should only take about 20-30 minutes and can be completed 1-2x per week. A major theme in your book is addressing anatomical imbalances through proper training before these imbalances become symptomatic—i.e. Radical, unsustainable diets or exercise regimens are not. I've seen studies on this (e.g this) but they're all poor quality and they tend to focus on extreme, unsustainable, diets. A lot of people recommend lifting, but I’ve heard it’s very difficult to cut fat while gaining muscle. Go over to r/loseit, read the sidebar, lurk for a week or two and it will be simple to get started. Your body can’t/won’t plateau as easily when you mixing in different types of workouts. Yea pretty much this. But really the best exercise is the one you'll do so if you like running run if you like lifting lift. Should You Run on the Days You Lift Weights? Depends on how long you are running. If you're training for a marathon, maybe throw your lifting at the end of your workout. The more muscle you have the more calories you’ll burn even at rest. Prepare dinner? There’s the speed walking girl on the treadmill, who has the full hip sway going (as well as the water bottle belt).You’ll see the same guys lifting big weights and the girl counterparts who you’re a bit terrified of. Like, 50Kcals per additional pound of muscle on a daily basis. Are you sprinting? During these periods, I was basically doing cardio in the form of biking, running or swimming for 15 to 20-plus hours a week, with maybe five of those hours as light circuit-style, high-rep weight training — so more cardio than lifting. Another thing exercise can help you with is cause you to shed a little more fat and a little less muscle as you lose weight. Sure, if somebody does nothing but high-volume endurance running, neglects weight training, and follows a low-protein diet, it will cause muscle loss. Even when I cheat I still eat only around 2,000 a day which is not horrible. Definitely do your research, but spending too much time thinking about doing it will hold you back. Go over to r/loseit. The only way, for me, to lose weight is to eat less. Instructions: — for the past three years. When I'm sedentary, coming home to eat a frozen pizza and down a few beers sounds like an amazing treat. Making a running and weightlifting plan for two such totally different types of exercise might not be as hard as you think. So be aware—if you want to lift heavy the next day, run easy to medium the day before. I do my cardio beforehand because I know I’ll leave right after I do weights so I might as well force myself to do it earlier. Empty the dishwasher? 4. Diet First and foremost. Not a waste if you're going for total calories burned. Start a program that you will be able to keep up for the long run. Do not plan on a hard run and then a tough weightlifting session the next day. Enjoy it and don't kill yourself when you're getting your muscles used to it all. I have done both, and I have found that lifting then running is the best of both worlds. Focus on proper exercise form to ensure exercise effectiveness and gym safety. Injury = downtime. Personally, my goal is to build more muscle and lose some weight. I definitely burn more calories in less time by running vs lifting. Do both and eat less = 3 wins! Someone please correct me if I'm wrong. Radical, unsustainable diets or exercise regimens are not. Should I run on the treadmill after lifting, or maybe not a all ? Has to be both. Also, you cant be doing high rep lifting sessions after HIIT ; as they are cardio intensive [depending on how intense you go]. Good advice. I’m really unsure about it, maybe I could do HIIT in the same day that I train inferior members, would that be appropriate? On the other hand, after I've just run six miles not only does that meal sound less appealing, but I also am a lot more conscious of the caloric impact of junk foods given I just spent an hour working out to only burn 600 calories. I took a weight lifting course in college 10 years ago (HSU). A big issue with cardio before lifting has to do with the fatigue cardio can induce. I started running pretty regularly a couple years ago, and lost roughly 20 lbs. If possible, Doma suggests arranging your schedule so that on days that you run and lift, running comes first. Next, take into consideration the time you usually workout at. Granted this may have been advice just for us because we were beginners but I continue with this advice today (as well as sauna for 10-15 afterwards). Running, you’ll tear through calories. When you run first, you ensure you have the energy to complete your run. (with more to lose), so I'm not some guy whose been skinny his whole life spewing "wisdom". injuries. If you are a regular at the gym, you probably know the other regulars at the gym.There’s always the guy on the stair stepper, sweating out a giant puddle under the machine. That moved to ultramarathons — 50 km, 50-miler, 100 km, etc. This is great because you can do it no matter what your goals are. I gained a lot of weight after starting a white collar job where I spend most of my day sitting at a desk. Meh. If manageable, do both on the same day and recover the next day. I would lift weights so that you don't end up looking like you're wearing a scrotum around where fat use to be. I just lost 50 lbs. It often gets confused with people who took steroids. Compare that to the days when I don’t run before work—I’m lucky if I can manage finishing the same exact morning routine within an hour. this is also attributed to changing my diet to healthier habits (white meats and more veggies - watch sodium intake, and cut sweets). Then eat 500 calories less per day to lose about 1lb per week. Running hills, stairs or cross country is the most demanding and will definitely fatigue your legs a lot. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Good luck with your fitness journey! Change your lifestyle, it's currently making you overweight and shortening your lifespan?! simple. As it would bring blood and oxygen to all your muscles. Should I use pre-workout supplements before running? Do those things the night before. Like I mentioned earlier, the longer you wait, the more benefits you will get. The most important thing to do first is develop consistency and a healthy habit. All other points are already properly adressed so i will focus on the metabolic slow down effect you mensioned. Exercising doesn't actually help you lose weight that much although it definitely helps you keep it off. Creatine – a small amount is good before lifting to help build muscle and yes, it’s totally safe. Press question mark to learn the rest of the keyboard shortcuts. My knees were killing me at first, so I decreased mileage and spent a good chunk on ASICS runners. Everyone who posts something to the effect that diet matters a lot more than exercise when it comes to weight loss is spot on. Running depletes carbs much more than lifting and you NEED to replenish glycogen right away if you are doing two-a-day workouts. TL;DR: Get back into the habit of exercising before worrying too much about the optimum plan. I’ve heard that diet and aerobic exercise works, but it can permanently slow your metabolism, especially when you’re trying to lose a lot of weight. Really what you need to do is calculate a TDEE based on your age, height and weight. Do you still lift when you’re training for a marathon? You’ll quickly hit a point where the workouts transition from being something you’re forcing yourself to do to something you’re looking forward to and that’s when you’ll naturally start tweaking your plan. I lift and run now. Benefits of Pre Run Supplements. Saving time after your run and before your other commitments also means you can start your workout later. Running may be better for toning muscles since it works your whole body and burns more calories. Depends on your priorities... Should I do HIIT and weight lifting on the same day? Just do what makes you happy and healthy. If it's a light, short warm-up run then it's fine. You are still refreshed enough to lift hard, and when you run for races (like if you do 5k or 10k) because you are not lifting you run like a scalded dog! New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Set things up to be efficient after your run too. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. If I run for an hour, I lose about 10-15% off of the big lifts vs if I was fresh. Before starting any exercise, or nutrition program, you should consult with your doctor. Whether to run before or after lifting weights comes down to your goals. Of course if you're having very intense running or lifting workouts it will affect you no matter what, but overall double sessions are great. So if you want to maximize your potential, you probably shouldn’t do too much cardio beforehand. I’m a 33/m trying to lose about 50lbs. Instead, ACE pro Jonathan Ross explains how to best answer this question based on your individual needs and goals. Start a program that you will be able to keep up for the long run. Run Before or After Workout: Should I Lift or Do Cardio First? Your energy is not there; the leg muscles are already full of blood [wont feel the 'pump' effect of lifting weight] etc. Used running just to shed weight and now I’m training for my 4th marathon). Learn and adjust as you go. I’m on my second attempt to get back in great shape. Just find what makes you move. Eventually people reach a plateau. Where is your heart rate at when doing cardio? I'm going to agree with you that both are necessary, but I will disagree with you in that having a larger store of muscle substantially increases the number of calories you need to ingest to preserve that mass. A change in you eating habits to improve the quality of your diet and permanently eliminate caloric surplus is good. Gives it time to get into my system before I lift. I starting lifting last month, and I want to build some routine. The people on r/loseit are very helpful for that part. Just curious how you guys feel about taking pre workout, then going to the gym and running before lifting? “Running is the best workout because it’s the most basic human form of exercise, using your own body, weight, and two legs to propel yourself forward,” Evans says. i’ve always heard to run after weight lifting so you’re most refreshed... but just watch your heart rate. As with any broscience I say try it out for yourself and stick with what feels right. Also, after your run, even if you don’t feel like it, you need to have carbs. Running is good and lifting is good, provided that your exercise regimen is sustainable. Of course it's just my experience so YMMV. A run in the morning and a weightlifting session later is awesome for those who have time for two-a-days! 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