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MOTIVATED@LAST Posts: 14,572
1/31/14 1:27 A

If you can seperate your workouts (eg. cardio in the morning, ST in the evening) you can still do both on the same day, as your muscles gets the chance to recover in the meantime.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
FIELDWORKING SparkPoints: (29,527)
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1/30/14 9:20 A

I'd go with the body fat percentage as being the better than tracking weight. Of course, I'd still keep an eye on the weight. I think that both can be beneficial. Tracking weight is easier to do when compared to body fat percentage. I think that it's recommended to have the body fat percentage checked no more than 2x/year (once every 6 months to once every 12 months).

When I do my strength training, I do it in the afternoon, several hours after doing the cardio. I do my early in the mornings and the strength training in the mid- to late afternoon (depending on the day of the week).

CAPTATHLETICA SparkPoints: (3,469)
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1/30/14 8:28 A

That makes sense, thank you both for your replies. I think I will have 3 dedicated days of cardio and 3 dedicated to strength training, that way I get the most out of each workout.

Never give up! Free yourself!!
MOTIVATED@LAST Posts: 14,572
1/30/14 6:22 A

Absolutely, BF% is a far more relevant measure than weight, especially when you exercising and increasing your lean mass.

Of course, using calipers on yourself is not always easy to do accurately.

If you are doing cardio and ST back-to-back, then whichever you do second is going to suffer. As you already get 2-3 cardio only days, you are probably better off doing ST first on days when you do both, and aiming at shorter cardio sessions on ST days.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
JENNILACEY SparkPoints: (80,269)
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1/30/14 5:29 A

I think tracking BF% is an excellent plan, especially when you are concentrating on building muscle and you are so close to your goal weight.

If I went by my weight, I'd probably still think I'd have to lose 10 lbs more but I fit in the same size clothes I would if I were 10 lbs lighter and I'd have too little body fat if I lost it. This is because I concentrated on building muscle and muscle is denser than fat. Basically, I look and am much smaller at a higher weight. I'm guessing most people would probably think I weigh less than I do but I'm just denser. Fat takes up more volume per pound than muscle.

The only thing I would suggest is that if you're looking to build lean muscle and reduce fat is to cut back on the cardio and keep it to 30 mins, 3x a week of high intensity interval training. Be absolutely sure you are not creating a large calorie deficit and take weight off slowly. No more than 1/2 lb per week.

Get adequate protein and make every calorie count (nutrient dense, clean food)


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CAPTATHLETICA SparkPoints: (3,469)
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1/29/14 9:37 P

Since I've been frustrated with the scale going up and down I am thinking of tracking body fat instead. I will weigh in once a week or so, but focus mainly on my body fat %. I had forgotten I bought calipers months ago and am astonished to find I have only 20% body fat now, as before I had a TON lol. I think this would be a fun way for me to track my progress since in the end, I will have a lot more lean muscle to show than if I tracked weight alone. Good idea? Also I am doing strength training every other day and cardio every day. So 1 hour cardio Monday, then 1 hour cardio along with 45 mins weights Tuesday, and repeat for 5-6 days. Does this sound okay? I didn't know if I needed to do less cardio on days that I lift weights or if it's okay to do the same amount of cardio as I do other days followed by weights. Send me any advice and tips please, thanks!

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