cardio after weights

[int3l]

Hey just wanted to as a really quick question. I'm using Chad Waterbury's Total Body workout and after each workout i usually finish it off with around 30 minutes of jump rope. Not too sure how many rotations per minute but i hit a minimum of 1000+ each session.

Now usually after going for a workout i usually leave feeling really pumped and the chest area is tight. but after the cardio it feels...i don't know how to explain it properly...hmm the tightness goes away and it feels like..it normally does? but yeah it's weird. Was just wondering if this is normal and should be expected.

Also i'm doing this cardio to lose the bloody fat in the chest/stomach/arm area cause i know the muscles there but the layer of fat is covering it. Not really looking to bulk or cut either. jsut aiming to look good without a shirt. lol

anyway some input would be great. thanks!

 

[eaturmcts]

Cardio after lifting is one of the best times to burn fat, use BCAAs or a small protein/carb shake depending on your goals.

 

[Zerix]

I was gonna start up similar topic.

I'm finally doing HIIT but after squatting, it's kinda hard. Advice?

 

[PeterNorthisawesome]

Cardio after lifting is one of the best times to burn fat, use BCAAs or a small protein/carb shake depending on your goals.

Are you sure? Warboss said doing light cardio like walking in the morning was good. Well I guess it's for bulking... I always did cardio then weights. I guess I should switch it up.

 

[Warboss Alex]

Post-workout cardio is good since you are, or should be, in a glycogen depleted state BUT post-workout is also the time you want to be recovering and repairing. If you can't fit it in any other time of day then post-workout can work but if you can do it in the morning or at night then it's much better. Post-workout you really don't want to be burning more calories or delaying your recovery time by any significant amount. I'd keep pwo cardio to 20-25 minutes if you have to do it. (you can do more but I don't think you should)

Fasted in the a.m. is the absolute best time.

 

[eaturmcts]

Warboss lets just agree to disagree here, fasted in the AM your cortisol levels are through the roof as well, so both times in theory will result in muscle loss, however they are the TWO best times to be doing cardio. Thats why I recommended taking BCAAs or a small protein/carb shake after the weights then hitting the cardio.

 

[Warboss Alex]

You take BCAAs/whey in the morning to help protect against muscle loss, which should be minimal if the intensity is right (I've never lost strength doing a.m. cardio). Post workout is an effective time to do cardio but you're just burning up more calories in the period you're most receptive to nutrient uptake.

Both methods work, I think morning cardio is superior simply because post-workout is no time for a lengthy aerobic session.

 

[int3l]

ah sweet. and usually i do jump rope cardio for 30min a day for 6 days a week usually a few hours after my workout but sometimes (especially now cause uni is really hectic) i don't have any other time to really do it and i want to do jump rope cause i know it's very effective overall and i want to lose that bloody chest fat. It's annoying cause when i wear a shirt it looks good cause you have the general shape. but then when it comes off....oh bother~

Anyway in other news i'm finally just going to take the plunge and go a split. after 2-4months of the Total Body i can confidently say my strength has increased and some definition is there but the progress is so, so slow. (or maybe i just want fast results, but progress pictures don't show much improvement each month, if any at all)

gonna do chest/back Monday
shoulders/legs Wednesday
and core of friday (like deadlifts, the wierd ball type stuff, stomach etc)

together with this around 30minutes of jump rope 6/7 days. (with some tennis/b-ball occasionally...nothing hardcore, more for fun with mates)
*doing jump rope not only for the overall good stuff it brings but also cause i want to increase my jump height and make calves look nice while im at it. i also have ankle weights and i'll be using them with the jump rope once i can go at a comfortable pace.

I'll ask for the advice on the training program i'll make up later once i make it.
anyway, in conclusion:

Jumping rope is a good post workout exercise and will not affect my strength/size/shape gains.


thanks for input.

 

[int3l]

Hey, i just wanted to clarify, if i must do post workout cardio straight after lifting, drink a protein shake or something before right?

Also If time allows, it's better to do lifting then do HIIT cardio like jump rope a few hours after lifting right? (should i take the protein shake before or after the cardio in this case?)

Just wondering cause i've started a split and since im working each major muscle group only like once a week i don't want to lose any str or possible size gains. (i want bigger shoulders and better defined chest lol)

 

[Warboss Alex]

Hey, i just wanted to clarify, if i must do post workout cardio straight after lifting, drink a protein shake or something before right?

I do...

yeah, but just protein. I would have a scoop of whey or some BCAAs, then have your normal protein+carb shake after the cardio (if fat loss is your goal)

 

[Ricky]

I think just break things into cycles.

I'm going to break all my training into short cycles maybe as short as 3 weeks.

For years I read tons of bodybuilders say to limit the cardio. So I followed their advice and sure I got bigger muscles but I also got a gut that I'm still trying to lose the last of.

Now I've been doing way more cardio and my muscle size is down a bit but I have a ton more energy than ever. But after a while I'm going to cut the cardio a bit, so I can gain size back.

The moral of the story is, don't listen to the "experts" too much, do what's good for your body and change it up frequently. No one problem remains the best for very long so try many different programs, log your sets weights reps and monitor your weight and body fat and energy levels to see what works best for you.

 

[Warboss Alex]

You should not lose muscle size by doing more cardio to lose your gut .. you can be 'flat' through carb/glycogen depletion but you should NOT be losing actual contractile protein.