Best weights/cardio ratio for a person with a low metabolic rate
Hi guys
I have a low metabolic rate and high visceral fat content. With dieting, my overall weight has dropped down a bit, but I still have a long way to go. When I gain weight, my belly is the first to get big! Looks like it runs in the family. I also have trouble keeping my temperature up when training, especially in the mornings.
How much of cardio would be suitable for a person like me? They say if you do a lot of cardio, you loose the muscle you built lifting weights. Any tips on maintaining the body temperature? I am deciding on using coffee to give me a boost...
Ash
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From Jonathan Fass, it takes a lot of cardio to eat up your gains, we're talking marathon type running.
Also, HIIT isn't your run of the mill cardio. It's anaerobic in nature.
I'd say 3x/wk full-body resistance training and 2-3 HIIT sessions. But what will likely help even more than that is, I hate to say it, diet and just getting active, walking to the store instead of driving, using a push mower instead of a riding tractor, etc.
PN is definitely what you need to be reading and doing. Eating more often will do more to help your metabolic rate than anything else. Then more exercise, short bursts more often. HIIT style energy system work, Cosgrove/Ballantyne type workouts.
New Rule of Lifting # 19:
When you combine serious strength training with serious endurance exercise, your body will probably choose endurance over muscle and strength. - - - Lou Schuler
In short, pick your poison. You can do both, but if you are lifting and that is your primary focus, you should keep your cardio sessions short, such as the HIIT programs mentioned. If you do steady state cardio, keep them short as well. I like to run a few times a week, but I ususally keep it to 2-3 miles at a time and 20 minutes or so in length.
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Well, would wearing extra clothing while doing cardio make a big difference? I normally shorts and a tanktop.
No. That's only going to make you really hot while you're exercising and have no lasting effect afterwards. Your body needs to be able to cool itself while you're exercising.
Eating smaller meals more often will help keep your body temp up - thermic effect of food.
Another point mentioned by CT over at T-nation: If your diet is severely carb restricted, then combining heavy weight training (glycogen depleting) and HIIT cardio (also glycogen depleting) may not work too well.
Another point mentioned by CT over at T-nation: If your diet is severely carb restricted, then combining heavy weight training (glycogen depleting) and HIIT cardio (also glycogen depleting) may not work too well.
Agreed. You want to go more with the g-flux concept. Eat more, do more.
Well, would wearing extra clothing while doing cardio make a big difference? I normally shorts and a tanktop.
You're asking good questions, but not thinking of it the right way. A faster metabolism can raise your body temperature, however raising your body temperature does NOT raise your metabolism.
Another point mentioned by CT over at T-nation: If your diet is severely carb restricted, then combining heavy weight training (glycogen depleting) and HIIT cardio (also glycogen depleting) may not work too well.
Remember, the only tissue in the body that burns fat is muscle, that's how you raise your metabolism, through building muscle tissue. HIIT is great while you're doing it and for several hours afterward through EPOC, and like someone mentioned, cardio is not going to eat away your muscle like a lot of people think, but the key to boosting resting metabolism for the long term is building lean muscle tissue.
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Best weights/cardio ratio for a person with a low metabolic rate
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