On today’s episode of Live Lean TV, we answer a viewer question who asked how to balance weight training and cardio workouts when you have multiple goals.
This was a question from #AskLiveLeanTV Ep. 011.
Milly McBug on YouTube says: I love cross-country running and want to get stronger for playing volleyball (also a passion). I’m wondering how to balance weight training and cardio workouts?
Based on your question, it sounds like you have multiple goals.
One goal is getting stronger, while the other is improving your endurance.
Unfortunately when you have two opposing fitness goals like goals, it’s like chasing two rabbits at the same time.
Cross-country running is probably not the best form of cardio if you’re also looking to get stronger.
That’s not to say you can’t improve in both aspects of fitness, but the results may not be stellar.
However, since it sounds like you just doing it for fun, rather than trying to be an olympic cross-country runner or olympic volleyball player, you’re should be okay with these two opposing goals.
Now that we have an understanding of your goals, let’s discuss how to balance weight training and cardio workouts.
Certain types of weight training can also give you and incredible cardio workout.
Typically the type of weight training we recommend to a lot of people is Afterburn style training.
Afterburn training uses workout styles that focus on weight training, while keeping rest periods short.
This keeps your heart rate elevated to burn more calories, while also helping you get stronger.
Strengthening all of your major muscle groups via weight training, is going to burn more overall total calories, and boosts your metabolism in comparison to endurance cardio.
Essentially this style of training helps improve your cardio system and triggers the afterburn effect, without actually doing conventional cardio.
Following this training style will help improve your cardio health for cross-country running, while also improving your strength, power, and explosiveness for volleyball.
Based on this, I would say you should balance your weight training and cardio workouts by focusing on metabolic style workouts like those found in my Live Lean Afterburn 2.0 workout program.
In this 6 week metabolic training program you’ll follow a workout calendar that schedules 4 weight lifting workouts per week, along with the 1-2 optional HIIT sprint workout days.
However, since you enjoy endurance cardio, you could switch out 1 or 2 of those HIIT sprint workouts for cross-country running.
Give that a try and see what happens with your body, your cardio, and your volleyball skills.
Lastly, there’s nothing like doing the sport that you want to get better at.
So it’s definitely important to go running and play a lot of volleyball.
This will obviously help you get better at those sports, in the most specific way.
However, weight training in the gym will also help you get stronger overall, which will ultimately help you perform better at these sports.
This is why we always encourage everyone to get as strong as you can.
Working out in the weight room is a really good way of accomplishing this quickly and safely.
To find the best program for you, go take our Live Lean Body quiz.
Answer four simple questions and we’ll get you on the best program based on your goals.
Our Live Lean programs comes with warm-ups, workouts, cool downs, and nutrition plans.
We have it all.
Go take the Live Lean Body Quiz here.
If you want to see how we schedule workouts, go check out this video post on The Perfect Workout Schedule For Fat Loss.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.