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Old 08-03-2006, 08:04 PM   #1
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Arrow Cardio and Weights together?

Man, I have been trying to get lean for a long time now and it is tough. I really watch what I eat and I do weights 3-4 days and interval cardio 7 days but I just can't apply "the finish." Don't get me wrong, I'm in great shape but I really want a flat stomach. I don't need to be ripped, just lean. I also want to see that definition between my deltoid and my bicep. My question is should I do less cardio or at least skip cardio on days I lift? Is that affecting my lean goal? My lifting usually last 30 minutes and I don't "kill myself" with them. I usually do 4 sets 8 reps with the most weight I can lift or 3 x 10. Can my age (18) affect how lean I can get now?

 
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Old 08-04-2006, 03:20 AM   #2
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Re: Cardio and Weights together?

First of all, what order do you exercise? I would strongly recommend doing weights before any cardio, otherwise you just fatigue yourself for the weight work.

Getting lean/definition is about carefully balancing your diet/cardio/weights. What you need is a high protein diet so you can maintain as much lean muscle mass as possible, whilst restricting your total calories below maintenance level in order to reduce your bodyfat percentage - this percentage is what you need to focus on if you want visible abs and more definition between muscles.

To get visible abs your bodyfat % needs to be below 15%, ideally nearer 10% which is quite low - most slim people still have a bodyfat percentage between 15% - 25%.

I wouldn't recommend dropping the cardio unless you feel it is definitely hampering your weight training, in which case you could simply do cardio on days you don't lift. However, doing less cardio means you will burn less calories and consequently you will need to eat less in order to lower your bodyfat %.

If your weight is fairly constant at the moment, you can work out your maintenance calories by counting the calories you eat each day for 3 or 4 days, then average this out. To lower your bodyfat you need to gradually reduce your calorie intake. You could do this by dropping 200 calories from your daily intake each week. E.g.:

Week 1: 2400 calories
Week 2: 2200 calories
etc

Until you reach a level where you are losing weight. Don't drop too low too quickly though, or your body will think you're starving yourself and start storing fat which is exactly what you don't want. Do it gradually.

Also be sure to mix up the weight training so you don't do the same exercises all the time. Vary the rep range too so that you get best muscle growth. E.g:

Week 1: Heavy weight (but not max), 8 - 12 reps per set. 4 Sets per exercise.
Week 2: Lighter weight, 14 - 20 reps per set, 3 or 4 sets per exercise.
Week 3: Max weight, 2 - 6 reps per set. 4 Sets.

This way you will be targeting all muscle fibers and should obtain maximum growth.

 
Old 08-12-2006, 06:46 AM   #3
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Question Re: Cardio and Weights together?

Any other thoughts?

 
Old 08-13-2006, 11:02 PM   #4
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Re: Cardio and Weights together?

Hi Skunumbers

Getting lean has a lot to do with your nutrition. I do competitive bodybuilding so I know this from experience! Nutrition is 70% of the equation, exercise is the other 30%.

When I am leaning up I use rotational calories over a three day period. For example 1700 (high carb/low protein), 1800 (med carb/ med protein) & 1900 (low carb/high protein). I weight train 4 times a week and at the moment I am doing about 10 hours cardio per week. (Vary the cardio too, time wise and what you actually do. The body adapts if you do the same thing all the time)This will more than likely increase as my comp date approaches.

By the way being younger, you should be able to lean up heaps easy!

Hope this is of some help!

 
Old 08-14-2006, 02:21 PM   #5
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Re: Cardio and Weights together?

Your bottleneck is probably your diet. I don't doubt that you eat clean, but there are probably things you can do to make it better for your goals. What are your stats right now? What exactly does your diet look like? What foods, amounts and times are your meals?
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Keep your body lean, your blood clean and your mind sharp. -Rollins

 
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