Hi Guys

Can I start by saying how much I enjoy reading the articles and posts on this website. It has become kind of addictive and very helpful in clearing up some questions.

Here is a little about me. I’m no stranger to the inside of a gym as I was a schoolboy sprinter and I studied Sport Science many years ago but not to such a high level. I’m 36 this year and have trained hard one way or another all my life, I think my genetics are pretty good as I have never carried much fat (15/16% max).

My weight tends to yo yo as I get carried away with the weights and then the endurance etc. I guess I have never been focused enough on one goal. The most focused I have been was last year when I hit the weights hard and at 5 10” I got up to 209lbs and fairly lean. I am normally around 190lbs and physically fit. I guess I have been programmed by my sprint training all those years ago!

I am currently 190lbs and although I am fit and fairly muscular I really want to build a “popping” physique with a low fat % and make the most of what I have without gaining too much more weight and size.

At the moment I am running early in the morning for about 45/50 mins alternating intensity every day. I do a full body workout 2 times a week with extra isolation exercises thrown in once a week. I am only using bodyweight exercises and 2 fully adjustable dumbbells (71lbs apiece) Got my whey supplement, and good nutrition knowledge.

Am I doing too much cardio?

Can it be done this way do you think?

Am I barking up the wrong tree?
Any points are welcome!

Seymour

Hi
I think you don’t think more then 2-3 full-body strength sessions and 2-3 cardio sessions in a week
It will leave plenty room for recovery and personal life

Hi Anatoly

Thanks for the quick response and the feedback.
Makes sense, I’ll ease off on the number of cardio days keep the time under an hour but gradually up the intensity with intervals. Maybe some plyometrics?

My full body workout I can up the weight and volume gradually ( they seem to be something akin to circuits already alternating agonist/antagonist muscle groups)

At this rate I should join the seniors, put my spikes on and hit the track again! Put the wind up some cocky juniors!

Hi Seymour,

Welcome to Exercise Biology! and thanks for the kind words. You will like it here.

Let me ask you something: Why do you want to run on alternate days? Is is because you like it or you are training for an event?

Hi Anoop

I have been running almost everyday, some days harder than others with one or two days off a week. I think it is just that I work on a boat and during the summer months it is the easiest thing for me to do to fit into my routine, I’m usually back and ready for work by 0730/8am, yes I do really like it

I am not specifically training for anything. I always feel that if I should be doing something daily at least because if I don’t the laziness will set in. I feel more comfortable with resistance training late afternoon or early evening (hidden away in the engine room with music blaring) My osteopath said I should steer clear of the very heavy weights I was doing (for my size and weight) as I have diminished movement in my thoracic region probably from training since I was 15 (TYPICAL QUACK!). As a result I’m trying to do more stretching and exercises that involve focusing on my core support but I don’t want to drop a load of mass and risk sand being booted in my face at the beach! lol!

I may well venture back into Amateur athletics, tangible goals are a good motivator. Running a marathon doesn’t really interest me as my first love is power and explosiveness. Endurance can become addictive.

Exercise helps me sleep, keep focused and be more organised. Healthy body = healthy mind and all that. I guess I’m narcissistic, but I can live with that.

So, I am looking to achieve a sustainable balance and get a ripped bod at the same time (without dying of malnutrition!) So far so good!!

Hi Seymour,

Good to hear that you do it for the love of running. 2-3 days of running would be fine.

And I feel everyone should do 2-3 days of cardio to keep the heart healthy and maybe get some benifits from improve insulin sensitivity.