“Lifting weights five times a week plus lots of cardio on top probably means the glycogen storage is not replenished between sessions, so the muscles may be starting without a ‘full tank’,” says Luiz.
In other words, your nutrition could be equally to blame.
What your diet should look like
If you’re lifting weights and running, it makes sense to keep carbs high so you can fuel your workouts and help your muscles grow.
Enaz is quick to dispel the myth that extensive exercise increases appetite, pointing to a recent study review that found 1.6 grams of protein per kilogram of body weight is sufficient for maximal muscle gain.
“This is significant as lots of people wrongly assume that consuming more protein automatically results in greater muscle growth,” says Enaz.
“Strength training and cardio each come with their own dietary needs,” says Enaz. “For strength training, adequate protein supports muscle repair and growth, with carbohydrates providing energy during workouts.” Protein shakes, meanwhile, have been proven to have a significant impact on your gains.
For cardio enthusiasts, Enaz recommends keeping carbs high, but also thinking more about healthy fats from seeds, nuts and fish. “This combination sustains endurance and optimises performance,” he says, adding that proper hydration is “fundamental” for all types of exercise.
Overall, which is best for you – strength training vs cardio
When it comes to exercise, anything is better than nothing, and as we’ve found, both cardio and strength training have significant health benefits. It might feel like a cop out, but when it comes to which you should focus on, it really should come down to two factors: your fitness goals and abilities, and which you most enjoy.
“For general fitness and overall health maintenance, two or three weight sessions per week is typically adequate,” says Enaz. “For those striving for aesthetic improvements and maximal muscle development, increasing the frequency to four or five sessions per week can be beneficial.”
As for cardio, Enaz explains that his clients often focus on aesthetic goals, which leads to a focus on weight training with brief cardio sessions of 10-15 minutes following each session. “Placing cardio after weight training is crucial to mitigate any interference it might pose on muscle gain,” says Enaz.
The thinking on whether cardio before or after weight training helps muscle growth is yet to be settled, with proponents on both sides. So it’s probably best not to worry about that too much within the context of your weekly fitness plan.
A balanced weekly plan
If you want a workout regime that favours muscle growth and cardiovascular fitness, Luiz’ advice would be to aim for three 60 to 75-minute sessions per week, covering everything while allowing for plentiful rest and recovery.
“Full body workouts not only will tackle the muscle tears that we require to generate growth, but also will have a better energy output, especially if done in supersets (back to back exercises then rest),” he says. “The cardio at the end helps to further ’empty the tanks’ in your muscles, while working the heart in a way that will increase its efficiency.”
Here’s how to break it down:
If you’re training 2-3 days per week, go for a mixture of strength and cardio.
- 45 minutes strength training
- 15 to 30 minutes of cardio (HIIT or something more steady paced like the elliptical would work, depending on your fitness level)
If you’re training 4 days per week.
Option 1:
- Three full body workout sessions
- One Cardio session
Option 2:
- Upper body session + 15 min cardio at the end x 2
- Lower body session x1
- Cardio session
- The following week, alternate and do LB x 2 and UB x 1
If you’re training 5 days per week
Option 1:
- Three full body workout sessions
- One Cardio session
Option 2:
- Upper body session + 15 Min CV in the end x2
- Lower body session x2
- Cardio session
Crucially, listen to your body. There might be times where you love cardio and times where you’re obsessed with lifting weights. As long as you’re having fun and avoiding injury, ultimately there is no wrong way to train.