AboutJohn Izzo Expertise I can help answer any questions related to muscle development, muscle activation, fat loss, core strength, balance, spinal stability, warm-up, and proper exercise progression and execution. Most answers can be found on my website: www.standAPARTfitness.com
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Expert: John Izzo Date: 5/22/2006 Subject: Workout question
Question Dear John,
Two years ago I lifted while taking a protein supplement and managed to look very good for what my body type allows. Now that I am getting back into working out, I want to know if it is possible to lift weights and gain muscle size (considering that I will be having the protein shakes) while also running to maintain a healthy heart (I have heard that cardiovascular exercises burn muscle). My primary goal is to be healthy and strong, so if the running negates only the muscle size and not the actual strength, I am willing to tolerate that (though I certainly wouldn’t mind having my old physique back). I should stress that I am not running to train for a sport. I just want to stay in shape. So, if running two miles every day instead of four miles every day will keep me healthy while not taking too much away from my muscle size, then I’d opt for two miles.
As a final note, here is my routine right now. Please let me know if you think I should change it around considering my goals. If you want to be an even bigger help, it would be great if you could tell me how much I should be running on the different days (I assume it’s beneficial to stagger the mileage from day to day).
Sunday: Run
Monday: Back and triceps.
Tuesday: Run.
Wednesday: Chest and biceps.
Thursday: Run (emphasis on short-distance and sprinting to strengthen legs)
Friday: Shoulders.
Saturday: Rest
Thanks for your help,
Maoz
Answer Your workout is fine. It's what you know that isn't. Cardio does not burn muscle. As long as you take in the correct amount of calories daily through food intake, you should not lose any muscle tissue. 2 miles a day is fine...I would even consider perfroming interval training (sprinting/jogging) just to keep things spicy. the only thinig I woudl suggest is taking a day off (rest) in the middle of the week--possibly eliminating Thursday's run to prevent overtraining injuries.
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