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Doing cardio after lifting does not necessarily mean you're burning the muscle. Most people who are serious about strength training will lift first so that they have the most amount of energy for that. And the same goes the other way around. Personally I prefer to warm up for 5-10 mins on an eliptical, do some light stretching, warm-up with light weights and then really jump into heavier sets. I always save the cardio for last as I don't go crazy, I simply walk at a good pace on an incline most days.
Get into the gym and try varying things, you'll eventually get into your own groove and you'll quickly figure out what works best for you. One size definitely does not fit all in terms of working out so figure out what works well for you. Good luck!
my age : middle of 50
gender: male
goal: weight loss+build muscles+six-packs-abs+strong body+reduce waste size to 30"
Which one is best?:
1) 10m-warming up, 50min-weight+strength, 30min-cardio(running)
2) 1h30min - weight and strength
3) one hour - cardio
I guess most ppl says #1 could be the answer...
Here is my question #2:
If I do weight and strength work out first and then do the cardio, cardio reduces the muscles?
if it does, then why we need to do cardio?
Well I am at that goal and similar age,50, and did it by lotsa very hard workouts. Heavy weights(no isolation crap. Get a good compound muscle workout plan.), intense cardio(not steady state low-medium HR stuff), smart diet(join myfitness pal and customize for you and log it). Not an easy road and really more like athletic conditioning. One before the other makes/made no difference it is the intensity at which you do things. And what you do afterwards in terms of diet and rest.
Have you started yet? What is your progress?
If not then, #1 Log your food intake at myfitness pal. #2 join a cardio boot camp and/or extreme spinning class. #3 start with the 5x5 workout for six months. Get the book and watch the author's videos. Workout every day unless body says rest.(5x5 is MWF so do cardio on T.TR.SAorSu) Track progress. Enjoy life.
Your best gains will be in your first year. After six months maybe move up to Advanced 5x5.
Oh yeah, ensure you are healthy for all of this activity as per your Dr. Have full bloodowork panel done.
Without knowing where you're starting from, those seem pretty aggressive goals for mid-50s. The above recommendation 5x5 and cardio on off days is a good one, imo.
If endurance isn't really a goal though, I'd prob only do cardio 2 days and I'd suggest 2 days rest/week. And maybe an extra rest day every other week. And for that cardio, I'd lean towards hiking or rowing (or play a sport if that's something you do). Rowing because it is more in line with your goals and hiking/sports because they are typically more fun.
I would recommend doing a mixed program (similar to Crossfit type workouts) that encompasses cardio and weight training. Running, rowing, etc. increases endurance, burns calories but does pretty much nothing to increase core strength/build muscle like weight lifting would. Hence you have to lift and put down weights to build strength. I would also suggest incorporating rowing, short-distance running in between. On days off, you can go for a longer run, bike trip, walk, etc. All about having a well-balanced program which aims at getting you stronger (and in the process losing weight, feeling better, etc.) as opposed to just focusing on just losing weight, just building muscle. Training IMO has to build functional strength.
30 inches waist? How short are you?
As a principle, the best muscle work out is one that attacks all three muscle contracture types. Concentric, eccentric and isometric. If you learn how to combine the three into one motion, you will ace muscle work out.
You do what you want to do, I change routine every 3 weeks. To keep muscles in continuous check.
If I were you, I wouldn't be running. Give me credit on this, I am orthotist with 22 yrs of experience. Swim. Fast walk. Do elliptic or stair climber. But do not run. I spoke.
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