Cardio, Resistance, and body fat?

Question

I'm training for Cross Country over this summer and I want to increase my run speed/endurance and lower my weight from 160lbs (I'm 6"2) to 150lbs (Maybe that's unreasonable seeing that muscle contributes to one's weight?).

I heard that by gaining muscle strength and doing a lot of cardio exercises, one's muscles will become less bulky while still retaining strength (mitochondrion don't disapperar). Thus leading to less excessive weight.

However, I was wondering how I could gain muscle while burning fat. In order to gain muscle, I need to intake more calories and more protein. But doesn't that also contribute to increased fat gains?

So I guess my question is:

What's the best way to increase running speed/endurance and muscle strength, while burning body fat?

And what is a good source of protein that is low in calories?

Answer 1

Ok, for excersizes, its seems you are set on cardio. Yes that helps, but if you are training for cross country then that might put you in dander of a repetitive motion injury. I would suggest doing endurence excersizes with weights. That way, you can gain endurence, burn fat, gain muscle, and not have the risk of injury. Cardio tends to be doing the same motion for a long period of time (straight punches in boxing for 5 min, jumping jacks, high knees while jump roping- they are all repetitive.) Try putting a 15 (I use15 but most people do 5) pound weights on your feet while laying on your back. Then lift your legs and hold it in that position. Now, if you need carbs, try some wheat bread with butter. Yes with butter, that part is the part you need. The bread will serve as your carbs to keep energy, and the butter makes you seem full so that you dont eat a lot. The butter will also make you stay full longer. You definitally need protein in order to keep giving your muscles strength. Try lean meats like turkey and chicken. No red meat. Yes it does add fat grains, but everything does. The trick to getting in shape is just not to have unhealthy foods. The fat grains is what keeps you full longer. The carbs is what gives you energy. Try eating little meals with some fat and carbs. That way you will get the energy and you will not need to eat for a while more. I know its kind of confusing.

Well hope this helps.

Answer 2

Egg is the best source of protein with minimal calories, in fact eggs are the most complete of protein that you can get. That's why you'll see sometimes people (athletes on tv, etc.) eating them raw from a blender or something. But DON'T do that!! This does not contribute towards protein consumption, the act of cooking the egg white so that it turns white synthesizes the protein and makes it complete... but anyways, enough of that.

I wouldn't increase caloric intake, just calculate your BMR, shave off 3,500 calories a week (one pound of fat is 3,500 cals), and be sure to do some form of cardio like running, (bicycling is good too, as it isolates different muscles in your body as opposed to running, and you still get the weight-loss benefits of cardio work) 5 to 6 days a week for an hour each time. Your body burns the glucose in your blood for the first 20 minutes of exercise, so you must continue your cardio for longer than that in order to get weight-loss benefits.

Edit to add: Forgot to mention aerobic vs. anarobic. Make sure your heart rate is no more than 65% of your resting heart rate, otherwise your not going to burn fat. First thing in the morning when you wake up, check your resting heart rate. For the speed/endurance running it's hard because you will go towards the 65% above heart rate OR Above that during that training/run, so I see where you're confused. I guess just try to keep it in between the maximum fat-burning heart rate percentage (35%) and 65%. So maybe about 50%? I don't know your age, but the usual for someone about 25 to 30 is 168bpm (at 65% above resting hr). It might be good to invest in a heart rate monitor.

I hope I answered your question good, you seem to have a lot of knowledge about how the body works and I hope that I have helped!

On second thought, I just got back an hour ago from a 5 mile run and 45 minutes of weight-lifting, and I finally got to eating a meal so my brain might be a little buzzed right now... lol

Answer 3

The best way is to do wind sprints and lift weights (lower weight/more reps). A good source of protein is soy. Foul or fish is also good.

Answer 4

The best way to burn fat and keep it off is to build muscle and to keep it. Remember muscle burns fat! Eat chicken not season or anything just plain old chicken. Pasta can be high in fat and but it's also a good source of protein. When I trained and was running years ago pasta became my #1 source for protein and energy. Some people say pasta well make you tired when your working out on an everyday basis it's not. One of the best ways to increase speed and endurance is cardio and lot's of it. Not just runnning seriously keep into the pool and do laps. Back and forth some under water. It's a great work out and not to mention builds endurance straight up. It's good for the old muscles and another way to build muscle strength is a stair workout like climb stairs or a step climber. Anything that would be like walking or stepping up a hill. For the arms push ups behund your back or just your normal ones you do on the floor.

If you do a lot of cardio workouts to build muscles it will give you the more lean look and not the bulky look.

Answer 5

run everyday at the same time of day. Vary the speed and distance of each run during the week then do a longer slower run the weekend. Be sure to take off from running one day per week.  and just eat healthy...keep it fun and consistent.