Cardio & Gaining Muscle

[PaganPunkstress]

thanks for the advice shadow

 

[Daisy_Girl]

Day 1 - Weights
Day 2 - Cardio
Day 3 - Weights
Day 4 - Cardio
Day 5 - Weights
Day 6 - Cardio

I personally like this split ...... but do *not* recommend it for the original poster. She is already low weight, and wants to build muscle, even a LITTLE muscle. ONLY way I would recommend this for building muscle is if the Cardio days are actually HIIT days.

This split tends to work well for beginners to working out, or people who come back after a lay off (deconditioned). Or simply for maintenance.

In the original poster's situation, I would recommend cardio 1-2x a week, for no more than 30 min at a time. You could even try HIIT instead of steady state.

 

[PaganPunkstress]

thanks Daisy

 

[Daisy_Girl]

No prob ....

Seriously, I would recommend doing HIIT a couple times a week and cutting out other cardio.

Might be tough to wrap your mind around doing less cardio, but seriously, try it for 4-6 weeks, no cheating .... see the results, THEN decide how it is working.

 

[Sassy69]

And find out how much OTHER fun stuff you can do with the time you save doing 20 min x 3/week HIIT instead of hours on end of regular cardio...!

 

[PaganPunkstress]

thanks girls,
how do I do HIIT,
ive heard of it but have never taken the time to try it out or even understand how to do it, lol

 

[Sassy69]

Here's a good description from the Shadow's Project thread:

http://www.elitefitness.com/forum/showpost.php?p=4347318&postcount=33

You can do whatever cardio machine but follow that cycle of warm up, intense, recover, intense, recover, etc.... , cool down.

 

[Fit Freak]

Hey Daisy

Yep, I was doing it with HIIT cardio - 20 minute KILLER!!!!

Right now my goals have changed, Id like to keep muscle definition, but Im aiming to lose more body fat. Its around 24 now I need to get it down to at least 18.

Currently Im following a different routine:

Day 1
Super Set 1: Back/Chest Super Set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 2: Back/Chest Super Set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 3: Back/Chest Super set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 4: Calves/Shoulders (3 sets @ 12 REPS, 1 MIN rest between supersets)
20 Min Cardio

Day 2
Super Set 1: Legs Super Set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 2: Legs Super Set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 3: Legs Super set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 4: Shoulders/Shoulders (3 sets @ 12 REPS, 1 MIN rest between supersets)
20 Min Cardio

Day 3
Super Set 1: Bis/Tris Super Set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 2: Bis/Tris Super Set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 3: Bis/Tris Super set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 4: Shoulders/Shoulders (3 sets @ 12 REPS, 1 MIN rest between supersets)
20 Min Cardio

Day 4
Super Set 1: Legs Super Set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 2: Legs Super Set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 3: Legs Super set (3 sets @ 12 REPS, 1 MIN rest between supersets)
Super Set 4: Shoulders/Shoulders (3 sets @ 12 REPS, 1 MIN rest between supersets)
20 Min Cardio

Day 5 - Same as day 1
Day 6 - Same as day 2
Day 7 - Rest

Start the following week at day 3 (for instance).

Ive been doing this routine for 6 days now and its going really well, I can feel my muscles burning and they hurt like hell the next day I cant really say if its working becuase I havent taken my stats and also my diet is not 100%. But from monday I plan to prove this program can work - so Ill take the stats and so on

 

[Miss24k]

Trust me I have always LOVED cardio, but too much hurts more than helps me ...so I had to cut back and find other ways to release my stress etc.

My little cardio bunny in my sig gives me hope

I laugh everytime I read on this forum about you little cardio bunnies and how you love your cardio.... *blech*

Just like to let y'all know that I HATE IT...and got to force myself to do it... lol

Yea I'm feeling alittle fiesty this morning can you tell...lol

Pagan, we are similar in stats, stick to what Daisy, Shadow, and Sassy said, 1-2 times a week, for 30 minutes (a 10 minute warm-up, and 20 minutes HIIT)
And GO HEAVY with the weight, to build that muscle

Keep us posted girl.

 

[PaganPunkstress]

I laugh everytime I read on this forum about you little cardio bunnies and how you love your cardio.... *blech*

Just like to let y'all know that I HATE IT...and got to force myself to do it... lol

Yea I'm feeling alittle fiesty this morning can you tell...lol

Pagan, we are similar in stats, stick to what Daisy, Shadow, and Sassy said, 1-2 times a week, for 30 minutes (a 10 minute warm-up, and 20 minutes HIIT)
And GO HEAVY with the weight, to build that muscle

Keep us posted girl.

I sure will