Would anyone happen to know if a fullbody routine 3x a week would be more effective for losing fat as opposed to a 4 day split with muscle groups divided up? I would do 2 things for chest, 1 for bis, 1 for tris, 2 for shoulders and 2 for back. Plus, I would do legs on a day that I wasnt doing this. 30 - 45 minute cardio would also be done. Thank you for the help...


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Cardio 6-7 days a week, first thing a.m., would be your best bet.

Keep your aerobic activity apart from your anaerobic activity for best fat loss results and lean mass retention. Of course, your dietary attack must be impeccable/sterling in nature, to address both of these aspects.

~SC~

I do all my lifting three times a week, full body. Light cardio on lift days and heavy cardio on non-lift days. Best bet to keep your routine up, I'm sure everyone here does a modification of this

"Keep your aerobic activity apart from your anaerobic activity for best fat loss results and lean mass retention."

What does this mean? Not to so aerodic and anaerobic on same day or not to do anaerobic whilst losing weight?

I believe what he meant was to not use your weight routine as your primary tool to burn fat, use cardio instead. Cardio in the a.m. on an empty stomach along with the right diet are steps 1 and 2, with your weight training later in the day.

I personally feel that a full body routine like HST works great combined with the above approach, but I usually add in drop sets especially in the 5s.

I believe what he meant was to not use your weight routine as your primary tool to burn fat, use cardio instead. Cardio in the a.m. on an empty stomach along with the right diet are steps 1 and 2, with your weight training later in the day.

I personally feel that a full body routine like HST works great combined with the above approach, but I usually add in drop sets especially in the 5s.

Why would you workout on an empty stomach? Your body is already in a catabolic state from the 8 or so hours of fasting. Why push it through even more catabolic activity?

Grab a btie to eat before you do your am cardio - it'll preserve your lean mass and still burn the cals you want to burn.

Why would you workout on an empty stomach? Your body is already in a catabolic state from the 8 or so hours of fasting. Why push it through even more catabolic activity?

Grab a btie to eat before you do your am cardio - it'll preserve your lean mass and still burn the cals you want to burn.


Ug...here we go again... :d_eek:

Ug...here we go again... :d_eek:


Sorry, my bad. I've carried that opinion - didn't mean to suggest everyone should. I guess it did come across that way - hey, I'm new here.

Cut the stoopid newbie some slack :drool:


I swear to all that is holy, I wasn't trying to start an argument.

Well to each his or her own.. :nod:

I still feel everything comes down to guidelines combined with individuality. If you want to eat before cardio, and you're losing fat doing it, then go for it!

"Keep your aerobic activity apart from your anaerobic activity for best fat loss results and lean mass retention."

What does this mean? Not to so aerodic and anaerobic on same day or not to do anaerobic whilst losing weight?

What he meant was to keep your cardio separate from weight lifting. For example, dont do cardio before or after your weight lifting session. If you do AM cardio (which should be done on an empty stomach unless u are doing HIIT cardio) you shouldnt work out until later in the day... or even separate cardio and weight lifting days if you want.

I just started a thread on this exact same issue. Sorry that I didn't see this before I posted my thread. I'm not an an expert in physical fitness, but why should you not do cardio and weights on the same day? For that matter, during the same workout session? I've read about about possible muscle loss, but wouldn't it depend on the body composition of the individual? For example, I have a large frame and am naturally muscular (broad shoulders, thick neck). The only problem area for me is my mid-section. If the fat is centered around my mid-section, why wouldn't the cardio target that area where most of the fat is, meanwhile the weight lifting allow me to continue building my muscles. Seems to me that this is working for me so far as my waist is slimming down and I'm getting more definition in my muscles.

I guess that I can be a guinea pig and see what the long term effects of doing cardio and weights together will result in. 2 months and counting so far.....I'll keep ya' posted!

I just started a thread on this exact same issue. Sorry that I didn't see this before I posted my thread. I'm not an an expert in physical fitness, but why should you not do cardio and weights on the same day? For that matter, during the same workout session? I've read about about possible muscle loss, but wouldn't it depend on the body composition of the individual? For example, I have a large frame and am naturally muscular (broad shoulders, thick neck). The only problem area for me is my mid-section. If the fat is centered around my mid-section, why wouldn't the cardio target that area where most of the fat is, meanwhile the weight lifting allow me to continue building my muscles. Seems to me that this is working for me so far as my waist is slimming down and I'm getting more definition in my muscles.

I guess that I can be a guinea pig and see what the long term effects of doing cardio and weights together will result in. 2 months and counting so far.....I'll keep ya' posted!

When I was younger (much younger) I used to weight train 5 days a week (upper body MWF, lower body TTH) and run five miles immediately afterwards. I never looked like some of the guys on this site (big and muscley), but I was very strong (weighed 148 and benched 350 on a Universal machine). I'm sure we know a lot more about physical training now than we did then, but I still think if you do what you like and are comfortable with it, you will stick with it longer and get the results you are looking for. I am sure I will get cut to ribbons for this post.