Trying to integrate lifting into an aerobic-heavy schedule

[Shepherd]

Probably too much information here, but what the heck.

I'm trying to drop about 15 pounds over the next few months, basically following a simple calorie-counting method where I eat four small (balanced) meals a day of 350-500 calories, aiming for between 1600 and 1800 total. It's working well so far: usually something proteiny, something with carbs, and a fruit or vegetable. Today, for instance, was Muslix and milk with some grapefruit juice for breakfast, a veggie paté/cheese/bean sprout sandwich and kiwi for mid-morning, lasagna and cottage cheese for mid-afternoon, and some chicken & rice and a salad for dinner. I usually get up around 5 a.m., so I've been aiming for 6:30-10:30-2:30-6:30 as mealtimes. I crave sweets and The Bad Foods, but past experiences on (and off, and on, and off) these things show that I'm a "give an inch, take a mile" sort of person. Once I say "just one candy," some sort of mania takes hold and then I wake up in a pile of empty Oreo bags and pizza boxes. It's strict or nothing for me.

As far as exercise goes, I've got a 6km route that I'm running M/W/F... takes 32-36 minutes, depending on my energy level ... and rowing 30 minutes on Tu/Th/Sa, generally logging between 7100 and 7400m (not counting warmup and cooldown).

I usually get up at 5 and try to get to exercising by between 5:30 and 6. Both the running and rowing routines take about 45 minutes all told, with stretching and putting shoes on, etc., which is about as much time as I can reliably dedicate to exercise every day.

I'm pretty happy with all this. I promised myself 100 days of this "program," and at 10% complete, I'm on track and feeling very positive about making it to July 5 a fitter, leaner person.

That being said, I'd like to squeeze some lifting into this routine. I've got a basic bench/bar/dumbell set up at home, and I've done a bit of lifting in the past, but not regularly for a few years now. I've never been "strong," but I'm in decent shape. But I don't really like weights, not in the same way I like jogging and rowing.

I like the consistency of running and rowing. I like going and going and going for a length of time, instead of lifting and stopping and writing things down.

But I'm worried about losing muscle and strength by going 100% cardio with no weight training after almost a year of not being serious about my health. I want to figure this out long-term.

Lifting on jogging days is right out. The trail down around the lake and back can't really be meaningfully shortened, and I don't have the time or inclination to go all-out running, come back, and lift. Even if I did have the energy (and hopefully I will), I don't have the time.

So I can either do less rowing on "rowing days" and add lifting to each rowing day, or I can switch to a 2/2/2 schedule with two days for running, two for rowing and two for lifting.

Or... some other brilliant third option I have yet to consider.

My goal is weight loss for right now, not bodybuilding. I just don't want to lose more muscle mass than I have to while trying to trim the fat.

Suggestions?

[pduck]

Hi Shepard-

I think that adding some weight training is a great idea if your goal is to loose weight. Most of the articles I have read about loosing body fat is that weight training is more important than cardio. The reason is that as you build muscle, your base metabolism raises. In other words, you'll be loosing more weight while you sleep than if you didn't lift. The order of importance is diet -> weights -> cardio. (Note- this isn't what I do as I also don't like lifting weights, and I really hate to diet). It sounds like you've got the diet and the cardio parts pretty well figured out.

Probably the best routine for you would be the 2/2/2 schedule you outlined. That way you can concentrate on your lifting and/or rowing without feeling rushed.

Don't worry about looking like a body builder. That won't happen unless you drop the running and add steroids. Focus on compound exercises that work more than one muscle group at a time.

[Engine#4]

Hey,

A good was to burn lots of calories and get some resistance training in there is by doing circuits. I would suggest mostly body weight exercies like push ups, jump squats, sit ups.....(the list goes on). Usually what our team does is set up a circuit with dumbells as well and areas for sit ups and what not, then we do as many as we can in one minute take 30sec to change exercises and go at it for another minute. if you can, try to make this last for 30min but if it is to tuff at first, do like 2x15min with like a 5 min break.

PS. when I say as many as you can in a minute, that doesn't mean go insane and throw good technique out the window!

[dymphna]

You should check out Crossfit.com I've been following it for a few months and the results are great. We just recently got a C2 so adding that along with CF is even better. Plus CF adds rowing occasionaly to their workouts.

[IMready2row]

I have begun to integrate lifting into my rowing program as well. I only lift light weights (5-8lbs right now) and do 12 repetitions. I do my lifting during my rest time.

Say I am doing 3 X 10' @ 20-23spm with 3' rest in between...I would do my first 10' piece then pick up the weights and do bicep curls, shoulder raises - to the front and to the sides, military press, and if time allowed, tripcep kick backs. Once the 3 minute rest period is up, I do my next 10' piece and repeat the sets again on the next rest period. Sometimes I will do seated flies just by leaning forward as I sit and using my legs (thighs) as the support for my chest. I will also stand up and do dumbell pull ups. The light weight is helping to scult my upper body as well as strengthen me in that area. When I am doing the seated exercises, I am keeping my abs tightened by leaning back slightly and keeping my feet lightly on the foot rests.

Lifting with the light weights helps me to lower my breathing and heart rate by thinking about breathing and moving the weights slowly, and recover very well, even after a hard row. Sometimes, I will put in 3:30 for the rest time. I figure I mostly work my legs and back and abs during the rowing session and then I do some upper body on the rest time.

This has also increased my strength and my times are improving. I feel so great after my work outs.

Plus, on the days I do a test piece (2k, or whatever) I then finish the workout with lifting...3 sets of 12 for each exercise sort of in a circuit fashion. Since my rowing workout is shorter that day, I can make up for it with more lifting .

Just my suggestion. I am by no means a pro on working out, but this is working for me.

Erg on...

Maria

[nowherefast]

You only need three core strength movements. Coincidentally, they not only target the most muscles, they target the muscles you need in rowing. I suggest on your rowing days you fit in three sets of bench presses and three sets of bent-over rows (be VERY careful on form: knees bent, bent at about 45 degrees). Cut the row that day to the fastest 5,000 meters you can row (not a race, just good steady pace). On your run days, finish with three sets of careful squats (again be careful as to form).
I've done something similar for years, using at various times weight machines, and other gizmos (I currently use the DYNO). The point is that you will steadily gain strength and fitness and help your rowing in the minimum amount of time. Good luck!

[LJWagner]

We rowed 6 days a week in college. Same days, we either ran or lifted weights. I could not gain weight, downing 6000 calories or so a day.

Throw some hard interval work into your rowing, even if it only 12 or 15 strokes, periodically. There is a lot more strength than you give it credit for.

Do your squats slow, at least 2 seconds up, 2-3 days a week. You should do 10 minutes or more of cardio first as warmup. Watch you knees, that they go over your feet.

You'll burn the most fat doing long slow cardio, but getting stronger will let you get double benefit.

[thomas144]

Sheppard,

unless I missed something in your post you didn't indicate how much you weigh now, so it's impossible for us to say what how many calories you are burning when you run.

your calorie expenditure is strictly a matter of moving your weight over a given distance. it doesn't matter if you run or walk or crawl. I forget the actual formula (I just know that at a "normal" walking pace I burn about 7 calories/minute) but I found this page very quickly with google, and it appears to be correct:

http://walking.about.com/cs/howtolosewe ... alburn.htm

the key thing to realize is that to lose one pound you need to deficit 3500 calories. I believe that the latest thinking is that building up muscle mass isn't really going to increase your resting metabolic rate (we used to think that), and thus quite frankly lifting weights isn't really going to do much for weight loss.

the people at the clinic I have been going to for the past 15 years used to think that man's resting metabolic rate was 11 calories/pound and a women's resting metabolic rate was 10. this meant that a woman who weighed 200 pounds would not gain or lose weight if they ate 2,000 calories day, without any additional exercise. they have since been actually measuring this in individuals (with a procedure I have been to lazy to have done for myself) and finding that in many cases, at least among us fat people who go to the clinic, our resting metabolic rate is MUCH lower, typically around 6 calories/pound.