Hi, i'm new

[Daisy_Girl]

DOing excess cario can inhibit muscle gain and retention. How much is too much? There is no answer for that. Everyone is different.

BUT, intensity of the weight workout and diet will dramatically impact muscle gain/retention. If you lift half ass, you will lose muscle. If your diet is half ass, you will lose muscle.

If you are going to focus on endurance events AND weight train - and try to maximize as much as you can - then you are going to have to be VERY diligent about your protein intake and your weight workouts.


I need your definition and examples of "interval training". Proper HIIT will help lose fat while retaining muscle - but it has to be done CORRECTLY.

 

[panache]

Thanks again for yoru reply!
Ok,
For weights, i'm trying to do each exercise with 3 x 10.. but the last rep I can barely move the weight, so its to a max effort.

I'm doing weights four evenings a week.

i've heard the best time to do cardio is in the a.m on an empty stomach so it keeps my metabolism up for the day,

But i've also heard the best time to do cardio is after weights if you want to lose weight.

In the morning, alternate biking and running ( I have an indoor bike, with a wind trainer).

Running days try to do 15 minutes warm up and then the half hour doing hills or fartlek,

biking mornings trying to do 15 minute warm up, then intervals on and offfor the next half hour.

I do weights in the evenings after work, and I feel better if I either have a run/swim or bike cool down, not interval training after that.

For me, I've never really run anything less than 45 minutes because it takes me 20-25 minutes to get warmed up so 30 min of cardio, especially if its at high intensity seems too short a time ( just what i was used to, it takes me so long to get warmed up, that if i were to get right into high intensity right away, i'd be messed up!)

Would a once a week long run kill it (1.5 hours) ?

In regards to eating, i've never done the 5-6 small meals a day, but have started this week.