The Bodybuilders Thread: Circuit II

[Newbie23]

Hi All
I've tried researching this topic before but I can't seem to get a definitive answer. Hoping that someone here can assist.

What I'd like to know is, should I do cardio/HIIT training after lifting weights?
Does doing cardio/HIIT eat away at muscle and thereby void the muscle gained from lifting weights?
Can one lose fat just by weight training? Is this possible?

My primary goal is fat loss, more specifically Boep-Loss but I'd like to gain some muscle as well, specifically in the arms and shoulders.
My visits at the gym are 45 minutes of lifting weights immediately followed by 20 minutes of intense cardio. I've also been maintaining a calorie deficit in terms of eating.

Thanks

 

[Ancalagon]

Hi All
I've tried researching this topic before but I can't seem to get a definitive answer. Hoping that someone here can assist.

What I'd like to know is, should I do cardio/HIIT training after lifting weights?
Does doing cardio/HIIT eat away at muscle and thereby void the muscle gained from lifting weights?
Can one lose fat just by weight training? Is this possible?

My primary goal is fat loss, more specifically Boep-Loss but I'd like to gain some muscle as well, specifically in the arms and shoulders.
My visits at the gym are 45 minutes of lifting weights immediately followed by 20 minutes of intense cardio. I've also been maintaining a calorie deficit in terms of eating.

Thanks

Yes, weight lifting can help with weight loss. HIIT is better for weightloss than lower intensity cardio.

However, if you want to lose weight, have a look at your diet. You will be wasting your time trying to lose weight with exercise if your diet is bad.

Yes, too much cardio can interfere with muscle gains. It depends on how intense the cardio is, how long it lasted, how soon after weight lifting do you do cardio, etc. I have heard it is better to do cardio or HIIT after weightlifting. The other thing is that you can drink a protein shake after or during weight lifting but before cardio. The protein tends to have an anabolic effect - it will slow down muscle breakdown.

Just bear in mind, muscle breakdown is inevitable. When you do weightlifting, you will be breaking muscle down. What we are aiming is to encourage more muscle to grow than we break down while exercising. So its not as simple as saying cardio will make weightlifting pointless, but it does mean you need to be careful when to do cardio, and how much of it to do.

 

[Le^stat]

Evox bundle on special at Takealot today for those interested. R399.

View attachment 320383

Just a small note on this special... Its the "Amino" whey tub and while it is a good deal... It's full of fillers... Many online supplements stores don't even offer this product, could be end of life...

 

[APoc184]

Just a small note on this special... Its the "Amino" whey tub and while it is a good deal... It's full of fillers... Many online supplements stores don't even offer this product, could be end of life...

Good to know.

I'm stocked up on Nutritech for at least 3 months so not even looking.

But I always share of I do see reasonable specials elsewhere

 

[CodeMaster]

APoc, how many shakes are you having a day?
I have one first thing in the morning, and post-workout.
My 3,2kg tub of Granadilla arrived today, hope it tastes good - supposed to taste like granadilla Yogisip

 

[APoc184]

APoc, how many shakes are you having a day?
I have one first thing in the morning, and post-workout.
My 3,2kg tub of Granadilla arrived today, hope it tastes good - supposed to taste like granadilla Yogisip

I only have 1 shake post workout. Sometimes I will have one on the morning or afternoon if I know I'm not hitting my protein goal.

I also take a 3 scoop Casein (dessert style) just before bed.

Oh please let me know how the granadilla is. Saw it at Chrome but they didn't have any samples and wasn't going to risk a 3.2kg purchase and it ends up being horrible.

 

[Orihalcon]

2 shakes for me usually;

Pre-workout meal - 30g oats, 20g raisins and 40g protein.
Post workout - 40g protein and whatever fruit I have on hand. Usually bananas. Strawberry if I get a good batch.

 

[APoc184]

My personal preference for pre-workout is an apple and a banana lately.

If I had a hard day at work I would usually take a cup of black coffee too.

 

[Newbie23]

Yes, weight lifting can help with weight loss. HIIT is better for weightloss than lower intensity cardio.

However, if you want to lose weight, have a look at your diet. You will be wasting your time trying to lose weight with exercise if your diet is bad.

Yes, too much cardio can interfere with muscle gains. It depends on how intense the cardio is, how long it lasted, how soon after weight lifting do you do cardio, etc. I have heard it is better to do cardio or HIIT after weightlifting. The other thing is that you can drink a protein shake after or during weight lifting but before cardio. The protein tends to have an anabolic effect - it will slow down muscle breakdown.

Just bear in mind, muscle breakdown is inevitable. When you do weightlifting, you will be breaking muscle down. What we are aiming is to encourage more muscle to grow than we break down while exercising. So its not as simple as saying cardio will make weightlifting pointless, but it does mean you need to be careful when to do cardio, and how much of it to do.

Thanks
I have been maintaining a calorie deficit and I have been seeing results in terms of fat loss.
Was just wondering if my weight training was futile.
One of the big guys at the gym explained that after you lift weights, you've used up all your glycogen so if you go do cardio straight after weights, your body has no option but to burn body fat.
Then, someone else told me that cardio could eat away at your hard-earned muscle.
Then, someone else told me that just weights will result in weight loss, as long as I maintain a calorie deficit with my eating.

Googling the BEST way returns too many results and most of it goes well over my head.

 

[StrontiumDog]

Thanks
I have been maintaining a calorie deficit and I have been seeing results in terms of fat loss.
Was just wondering if my weight training was futile.
One of the big guys at the gym explained that after you lift weights, you've used up all your glycogen so if you go do cardio straight after weights, your body has no option but to burn body fat.
Then, someone else told me that cardio could eat away at your hard-earned muscle.
Then, someone else told me that just weights will result in weight loss, as long as I maintain a calorie deficit with my eating.

Googling the BEST way returns too many results and most of it goes well over my head.

Lifting weights is never futile. Just bear in mind your strength and muscle gains will be hampered by your caloric deficit.

You don't need cardio to lose weight if your diet is right, but cardio after weights does apparently help. Instead of intense cardio you could try to target the so called fat burning zone, so heart rate needs to be at a certain level but you aren't going flat out.

Also, what works for one person might not work for another. Diet and proper nutrition is first and foremost, and get enough sleep!

 

[Newbie23]

Lifting weights is never futile. Just bear in mind your strength and muscle gains will be hampered by your caloric deficit.

You don't need cardio to lose weight if your diet is right, but cardio after weights does apparently help. Instead of intense cardio you could try to target the so called fat burning zone, so heart rate needs to be at a certain level but you aren't going flat out.

Also, what works for one person might not work for another. Diet and proper nutrition is first and foremost, and get enough sleep!

Thanks
The general feedback I'm getting that the cardio must not be HIIT or the like but rather low intensity.

 

[Orihalcon]

That really depends...look at sprinters. All they do is HIIT and they are diced to the socks.

Just about what you want to achieve and goals. A bodybuilder going for mass won't ever do HIIT normally. Low-medium intensity is best. Treadmill, 8% incline and 5-6 km/h pace. Good starting point.

 

[Newbie23]

Just about what you want to achieve and goals.

To get the boep down and build up some decent guns and shoulders.

 

[Orihalcon]

HIIT every other day with low intensity mixed in.

Will build your cardiovascular system up a lot while your doing it letting your body become more efficient in processing oxygen.

I've always been a supporter of all round fitness conditioning while building muscle.

 

[Newbie23]

HIIT every other day with low intensity mixed in.

Will build your cardiovascular system up a lot while your doing it letting your body become more efficient in processing oxygen.

I've always been a supporter of all round fitness conditioning while building muscle.

So, in order of priority:

1. Get the eating right
2. Weights
3. HIIT (Not on weights day).
4. Low intensity cardio.

 

[bro-da]

So, in order of priority:

1. Get the eating right
2. Weights
3. HIIT (Not on weights day).
4. Low intensity cardio.

Good summary, I like it.

 

[StrontiumDog]

So, in order of priority:

1. Get the eating right
2. Weights
3. HIIT (Not on weights day).
4. Low intensity cardio.

How's your sleeping? Add it to point 1 if sleep deprived

 

[Newbie23]

How's your sleeping? Add it to point 1 if sleep deprived

Usually sleeping by 12, up at around 6.

Another thing, I enjoy whisky, a lot but I only ever have it straight with ice or with water. This shouldn't have any negative effect on my weight loss/muscle build mission? Right?

 

[HDS]

Usually sleeping by 12, up at around 6.

Another thing, I enjoy whisky, a lot but I only ever have it straight with ice or with water. This shouldn't have any negative effect on my weight loss/muscle build mission? Right?

How often and how much is what matters.

 

[Newbie23]

How often and how much is what matters.

4-5 nights a week
2-3 drinks