Changing workout routine????

Whats up guys? Yesterday i changed my workout routine around a bit. Usually i will get my cardio workout in first then follow up with my lifting. Well i switched it up yesterday and i have to say that i could really feel the difference in my lifting. I had more engery and power it seemed. but my cardio suffered a bit.As it was a struggle to reach the 60 min mark on the treadmill. My question is it a good idea to change the order every now and then just to shock the muscles. Or do you prefer a set routine?? Peace, Q.

Q, I switch mine sometimes. I think that a 60 min cardio is too much...unless it is in the 60% of Max Heart Rate. I like 20 to 30 min workouts in the 70%-85% max heart rate. Also try to do some interval work once a week.I use a Polar monitor to keep me in the zone. The other thing I learned from Earl was to do Cardio at a different time of day. For example, do cardio before work and lifting after work. It takes more time this way, but the body gets a chane to recover.

Yo, First, if you don't already know, you might want to check out MensHealth.com -I've been a fan of theirs for years and you can't find a better or more qualified source of info... to quote: "RULE #1: Change the cycle You don't lift the same way all year, so why should the frequency, intensity, and duration of your cardiovascular workouts stay the same? They shouldn't. When you're trying to add muscle, keep your aerobic work to a minimum--say, once or twice a week for about 15 to 20 minutes. This will limit your energy expenditure and allow your body to concentrate on building muscle. When you're trying to get lean, increase your cardio training to two to four times a week, to help strip away excess body fat. At all times, alternate your cardio methods so your workout's not so boring--treadmill running 1 day, rowing or elliptical training the next, cycling the day after that." "RULE #2: Separate cardio from lifting Serious lifters worry that cardiovascular training will impede their ability to recover from intense strength training. That all depends on when and how you do your cardio. Keep your cardio days and strength days as removed from each other as possible. That way your cardio won't hinder gains in strength and size. For instance, doing a tough cycling workout after you hammer your legs with squats and lunges isn't a good idea if your goal is to build bigger legs. Save your cardio for the next day, or even 2 days later, to rest your legs. If you must do cardio and weights on the same day, choose a form of aerobic work that emphasizes body parts your weight lifting didn't focus on that day. So, if your cardio choice is rowing, which works your upper body as much as it does your legs, row on a day when your weight session doesn't concentrate on your upper body. Whichever route you choose, just be sure to hit the weights first. You don't want to wipe yourself out before your weight routine--you won't get the most out of your session, and lifting when you're tired can be dangerous." Hope it helps... japii

Thanks guys, thats what i come here for some sound advice from from fellow wls brothers whom are going thru what im going thru. Japii my objective at this time is to take advantage of the honeymoon period of wls and shed as much weight as possible. That is why i have really place such an premium on my cardio workouts trying to strip away the excess weight. At this point im down from my pre wls weight of 415 to 242 check out my pictures on the profile. My goal weight is 215 pounds. I will reach that in the next couple of months as im now 7 and a half months post -op. I want to balance shedding the additonal pounds and maintaining my present mucle mass. So if anybody has any idea's on how that can be done feel free to chime in. ps. thanks for the mens health mag tip. Peace Q.

Really do not have anything to add, good thoughts here. Earl quoted something once that stuck with me; (I am paraphrasing here) the best workout is the one you will do. I think at our level, maybe even above our level of fitness, we will be ok with either before, after, different day, certain body parts, all body parts. JUST THAT WE ARE WORKIN IT BABY!!! That is what counts, later if we all make it to a level of fitness where it really matters, then we will find what works for our bodies; cause it is different from me to you. I enjoy cardio after the workout, and I like it that it is harder do then. I read (I think in Men's Health, or M&F) that doing cardio after weights helps make the cardio more effective; like a pre exhausting effect. I know that this is awesome that we are all here to share what works for us and what we like to do; a couple years ago I would not be discusing what exercises I like more that is for sure. You are doing great Q, keep it up. Mike

Yo Q... I understand completely your desire to take full advantage of the "honeymoon" period but I would STRONGLY encourage you to consider MORE weight/resistance training versus a high cardio emphasis. It has been proven and demonstrated (I'm a living testimony) that while cardio will burn more calories DURING YOUR TIME OF EXERCISE, weight/resistance training will BURN MORE CALORIES over time. Why? Because the breakdown of muscle during excercise prompts the growth and expansion of muscle WHILE YOU ARE NOT exercising, thus increasing your resting metabolism, thus providing for increased weight loss over time. Additionally, weight/resistance training increases testosterone production which further enhances metabolism. ALSO! (yeah, there's more!), weight/resistance training will help to mitigate or minimize the loose skin issue. While on the flip side... -cardio will prompt increased production of the stress related hormone cortisol which (among other things) prompts the body to store fat... -while engaged in cardio exercise, your body requires a considerable energy source...since the cortisol is telling the body to store fat, you will begin to catabolize muscle, or turn muscle in fuel energy (called "muscle wasting" not two words you want to see together) and no amount of supplements (namely glutamine -my favorite, or amino acids) or consumed protein can prevent such... -while cardio is making the fat -and muscle- go away it is also diminsihing the elasticity of your skin and removing the underlying firmness previously contained in the muscle tissue Q, please don't get me wrong, I do cardio and I don't mean "hate" on cardio entirely, it just concerns me when folk fall in the myth that cardio is the "key" to weight loss. There are actually exercise routines (circuit weight training, supersets, etc.) that will give you a cardio workout while building muscle. I also integrate cardio into my routine, but judiciously and it's not the predominant activity (10-15 min to warm up, and on "off" days). And we WLS folk with our protein and loose skin challenges definitely need to exercise (pun intended!) more judicious decision making. Finally Q, as a matter of background, this time last year -when I joined my latest gym and began with circuit resistance training- I was hovering around 410-420 lb, by the time of my surgery (2/10/05) , I got down to 377-380lb, I weighed myself Monday night (I just couldn't resist) and I am now down to 228lb. My initial goal was 225lb, now I'm shooting for 200lb. I attribute all my weight loss success to God, WLS and weight/resistance training! And oh yeah, my loose skin is minimal and I DID NOT "bulk up" -Glory be to GOD!! ..hopefully worth your thougtful consideration... holla at me! japii "...to get what you've never had, you must do what you've never done."

Thanks for the information Japii!! As i was one who fell for the cardio myth. I guess it time for me to figure out a new workout routine that will meet my objectives and prevent loose skin issues. thanks again john,japii and others for the info. I will keep posting. Peace and blessings, Q.

Q, I agree with jappi,and BTW, I am yet another living tesimony that too much cardio is bad... one hour of cardio is too much on weight training days. This guy know what he is taking about....heed his advice

Thanks again John, I've talked to Japii and i am adjusting my workout routine accordingly. Lets continue to help and encourage each other as we move forward on this journey. Earl. Mike, John, Japii and everyone on board. Peace, Q.