Adding Cardio to 5 x 5

[RangerRick]

I am starting the program next week - I currently do heavy cardio 6x a week (60 minutes each session). I know 5 x 5 says do cardio right after weight training ...but I don't have time (have to go to work and only have 60 minutes to work out). My question - how about doing 5 x 5 on M/W/F and continuing my heavy cardio on Tu/Th/Sa? Have met with limited succes losing weight doing just cardio so I figure 5 x 5 is a great change up ... have lifted before and currently lift with my 15 year old on weekends. But doing the cardio with 5 x 5 - does that limit recovery time? Cardio is usually a stepper or a stationary bike and always at the highest setting (usually burn about 1000 calories per session). Thoughts of those with experience could offer some insight. Thanks!

[guru]

If you are starting the program with only the bar, then initially it will be okay till the weights get heavy. Once they are that way, you're going to find it very difficult to recover between workouts if you continue heavy cardio on non-workout days. Steady state cardio for about 30 min. @ 70% HR is a different thing though & might prove useful.

[atypical1]

I'm making this suggestion based on the idea that you're my age or so and as such have different requirements for recovery than someone who is 20.

If you're going to do cardio on your off days I would limit it to the bike as it seems to be the least taxing. I prefer to keep my off days free simply because I find the rest beneficial. If you find it hard to fit in cardio on your lifting days then you can do them at separate times (say cardio first thing in the morning).

I wouldn't do the bike at the highest setting either. The idea is to simply get your heart rate going and it's not supposed to be a strength training session. This is especially true if you're doing this on your off days. The same goes for things like the stair stepper. You'll soon find that the weights are pretty taxing (although you might not find that to be the case at first) and you'll appreciate having some work that's not as hard on your legs.

james

[RangerRick]

Thanks for the advice ... I'm thinking I should find a new gym - mine opens at 5:30 AM - if they opened at 5:00 AM, I could do everything the same day. Did squats today with my son - started at 135 Lbs. and I am feeling it - I guess I'll see how my legs feel tomorrow to determine if I am going to hit the cardio on off days. Like the idea of the bike. Hope this will start taking off the weight as I have been doing heavy cardio 6x a week /1 hour per day for a year and while my heart rate, blood pressure and "wind" are excellent, I can't seem to lose wieght even though my typical diet is:

Bfast - 2 egg omlette w peppers, onions, mushrooms and salsa
Snack - cottage cheese
Lunch - salad w veggie above, oil and vinegar dressing
Snack - celery sticks with peanuts
Dinner - Chix breast, zucchini

Always drink a ton of water

Hoping 5 x 5 is going to get rid of this tire around my gut! Thanks

[atypical1]

What's your weight? You actually might not be getting enough calories in your diet. Strength training will certainly help out with that goal too.

james

[RangerRick]

6'5" tall. 285 Lb. Heavy frame.

[TAYLORCANNON]

Yeah Beleive it or not you need to eat MORE. I'm 6'2" 206lbs 11% BF and eat around 2500-3000 calories to loose weight. 6 Months ago I was 220 and 24% BF.

I have to eat 6 meals to get all the calories, and control my portions. But it feels great being able to eat so much, and knowing the exercise is going to burn the fat. Everyone tells me i eat too much, but none of them exercise.

0500 ceral and grapefruit
0700 PWO shake plus flax oil and multi vitamin
0900 oatmeal w pB and a bananna plus 6 egg whites
1200 meat, patatoes or rice and a salad
1500 meat, patatoes or rice and a salad
1800 meat and a load of vegetables
2000 cassien protein shake (no acces to cottage cheese)

[RangerRick]

I'll try it ... hard to believe I can't lose weight because I don't eat enough ... especially with all the cardio I do. Any other diet advice would be greatly appreciated.

[Ray]

I think they might be right. If you severely cut calories, especially for someone your size, you body thinks it's starving and hangs onto everything it can for dear life. It's a survival instinct.

If you're going to be weight training you need to eat quite a bit (good stuff) to get results. I've often heard that whatever your daily intake should be, if you take off 500 calories per day you should be able to lose weight. There are 3,500 calories in a pound, so if you did that it would be possible to lose a pound a week.

And the other big thing to keep in mind is it's *going to take time*. Losing a lot of weight very quickly almost never works out. I like the way my dad put it once... think about how long it took you to gain the extra weight that put you where you are today. It will probably take just as long for you to lose that extra weight.

[RangerRick]

I have been doing what I would call "light cardio" all week. I only do 15 minutes after my workout for lack of time but the other days I am doing 30 - 60 minutes on the exercise bike at a lower setting. This could change once I get to heavier weights but will keep it up as long as I can.