workout advice

I do notice that when I do cardio first and then weight training, most of the time my weight training isn't as effective as when I just do weights.

Last night for instance I started with 25 minutes on the arc trainer, and when I hit the weights after I could barely get through 2 sets on each station, I was really whupped.

I'm a big believer in doing cardio last for that reason.

I was on my college swim team, we had a strict routine. Swimming itself is an interesting exercise just because it's cardio and resistance training all in one. Think about it, every direction you move a body part meets the resistance of water.

This may not be practical because it's not that easy to get to a pool, and you won't be working out 20 hours a week, but the basics were every afternoon we'd swim for 3 hours, focusing on various things each day. On Monday and Wednesday mornings, we'd swim for 60 minutes (mostly sprinting) and do about 30 minutes of ab work. On Tuesday and Thursday mornings, we'd ride exercise bikes for 10 minutes, and then start lifting weights for 60 minutes or so. The weight was kept low and we did a lot of reps, all free weights (helps increase and test range of motion).

Fridays was just a 3 hour swim practice. Saturday morning was usually an organized team activity, like mandatory ultimate frisbee or something with the coach yelling at us not to be lazy.

Doing all that, we were darn cut, but never real jacked. Which is what we were going for, we were swimmers.

But if you can get to a pool to swim for 30 minutes and then do 30 minutes of weights right afterwards, I've found that to be a real good way of staying in shape.

Hey, I've just started back doing some weight lifting and I'm trying to put on some weight as opposed to tone up or maintain; I'm pretty lean. My question is, how often should I drink protein shakes or weight gain if I'm actually trying to put on some weight? Secondly, could anyone recommend a good weight gain protein powder that I should be using?

If you're trying to put weight on...stay away from cardio...put on the muscle you want then trim down later. I drink two a day, one in the morning and one right after a workout. Its also good to take the protein in with some sugar, like a banana, milk, or peanut butter. You also need to be eating a lot of good quality food. I have found that eating around 5 to 6 times a day helps a lot. Your work outs should include low rep high weight sets...like as much as you can lift. As far as specific types of protein, I can't help you. I just buy stuff for taste haha. Other supplements are good though. Glutamine and creatine both help a lot. Just make sure to cycle off for a couple weeks after about a month or so. I hear NO-Explode works pretty well...I was taking Amped for awhile, and it really worked. I went into the gym ready to tear somebody's head off every day...anyway...find what works for you and good luck!

Our trainers always advised warming up with a cardio exercise before lifting weights. Something about blood and oxygen need to be flowing to the muscles before giving them their beating by lifting weights.

You lose efficiency with your workout if you ask your muscles to lift weights without a warmup first. It's like starting your car on a 20-degree day, and trying to drive it 60 MPH right away.

If you don't want to drain yourself too bad, maybe just start with 10 minutes of situps, pushups, and jumping jacks or something like that. Just to get the blood flowing first. It's better than starting lifting without any warmup.

Hey, I've just started back doing some weight lifting and I'm trying to put on some weight as opposed to tone up or maintain; I'm pretty lean. My question is, how often should I drink protein shakes or weight gain if I'm actually trying to put on some weight? Secondly, could anyone recommend a good weight gain protein powder that I should be using?
It kind of depends on your metabolism.

I would drink a protein shake before my lift, and before I went to bed (2 scoops in a glass of milk) and could barely do anything but tone. It was probably because I did so much running that I couldn't keep any weight on, but I was tone as hell. I always maintained 185-190 lbs no matter how much I lifted. It sucked.

Now I'm a solid 207, but that's from no running, no lifting, and just being lazy. It's a pretty sweet workout plan.

I would recommend going to Costco if you have a membership. It's cheaper there. If you can't find it there, any vitamin shoppe or GNC will have it. Anyways get the "whey protein" (no whey!). It's like 23 grams of protein per scoop, and definitely get the chocolate, or chocolate mint flavor. Anything else tastes nasty.

Finally, If they have those special protein drink things (to help you mix up the protein) GET IT! It's awful chugging down chunky sludge. Your best bet is probably mixing it in a blender with some ice cream and milk... excellent protein shake.

I think in general the formula for gaining muscle mass is to take in as much protein in grams, as you weigh in pounds. If you weigh 200, make sure you have a 200g protein intake everyday. I could be wrong, maybe it's half, so do your research, but it's something like that.

It kind of depends on your metabolism.

I would drink a protein shake before my lift, and before I went to bed (2 scoops in a glass of milk) and could barely do anything but tone. It was probably because I did so much running that I couldn't keep any weight on, but I was tone as hell. I always maintained 185-190 lbs no matter how much I lifted. It sucked.

Now I'm a solid 207, but that's from no running, no lifting, and just being lazy. It's a pretty sweet workout plan.

I would recommend going to Costco if you have a membership. It's cheaper there. If you can't find it there, any vitamin shoppe or GNC will have it. Anyways get the "whey protein" (no whey!). It's like 23 grams of protein per scoop, and definitely get the chocolate, or chocolate mint flavor. Anything else tastes nasty.

Finally, If they have those special protein drink things (to help you mix up the protein) GET IT! It's awful chugging down chunky sludge. Your best bet is probably mixing it in a blender with some ice cream and milk... excellent protein shake.

I think in general the formula for gaining muscle mass is to take in as much protein in grams, as you weigh in pounds. If you weigh 200, make sure you have a 200g protein intake everyday. I could be wrong, maybe it's half, so do your research, but it's something like that.

Thanks. I do have an extremely fast metabolism. In fact, I'm right around 5'11". I probably should weigh around 160-165lbs, but I'm hovering around 150 lbs right now.

Yeah, I was actually checking out the 'Whey' proteins just yesterday. I agree on using the drink mixers. I think I'm going with 'Whey' unless someone recommends something else. And when I'm done, I'm taking Fred Smoots job!!

how the hell do you guys find the time to do all this? this is definitely a young mans board

I have gotten back into training in the last two months and have had realy good success with a sort of alternating pattern.

MWF - Cardio hardcore. I started at 30 minutes on the elliptical or bike and now depending on time will 45. If I had the time I'd do an hour.
TTh - Weights hardcore. I'll do some real light cardio first just to keep the metabolism rolling and then do a significant weight routine. Malcolm is right about the alternating muscle groups. It will help with overall tone too to tone symetrically.
Sat - I do a combo of both. I have more time so I do 300 cardio and then a comparable weight routine.
Sun - Off

The key is to commit to it for the long haul. If you do then even if it takes a while within a year you'll be in seriously good shape.

I have gotten back into training in the last two months and have had realy good success with a sort of alternating pattern.

MWF - Cardio hardcore. I started at 30 minutes on the elliptical or bike and now depending on time will 45. If I had the time I'd do an hour.
TTh - Weights hardcore. I'll do some real light cardio first just to keep the metabolism rolling and then do a significant weight routine. Malcolm is right about the alternating muscle groups. It will help with overall tone too to tone symetrically.
Sat - I do a combo of both. I have more time so I do 300 cardio and then a comparable weight routine.
Sun - Off

The key is to commit to it for the long haul. If you do then even if it takes a while within a year you'll be in seriously good shape.

After a certain time I find that I have alter my routine because my body adjusts. This is specially a problem after winter hibernation. Every three weeks I alter my workout pattern to keep my body from adjusting.