Body shaping help

N

naike

0
So, I'm overweight, and I'm currently bicycling for 50 minutes before my weight training with a pretty high heart rate of around 155-160. I'm 18 years old so it shouldn't be too high I think. After that I only train for 20-30 minutes because I'm pretty exhausted.

Anyway, my goal is not necessarily to lose weight, but to shape my body, get rid of the extra fat, gain some muscles.
And I was thinking, since bicycling doesn't really burn that many calories (according to the display on the bike, only around 500 or so in 50 minutes) I might as well spend the time training my muscles?
Is weight training burning any where near the calories I'd burn by bicycling?

Any ideas?
 
More muscle = more calorie burn

Being only 18 I would say do a split routine 3 days a week with two cardio days. Also with your cardio, change it up. Don't always bike. Your body with get used to the bike and you won't get as much out of it as if you were changing it up. That also goes with the weight training. Lift for about 3 weeks, the same things, then change it up.
 
Oh another thing, if you feel like you aren't getting enough cardio then do a little on the weights days. Like in the morning of weights day, do weights and in the afternoon take a 30 min run/jog/walk/bike. or vise versa
 
Thanks for the reply, good idea.
By cardio, do you mean just pure cardio?
Like 1 day in a week, do normal weight lifting (like 2 hours), and 2 days a week just pure cardio (for like 1-1.5hours), or what did you mean by cardio?
 
Naike - even if you only burn 500 calories during your training session scientific studies (sorry i can't quote which ones) have proven that you continue to burn calories after exercise at a higher rate. So regular exercise helps you burn more calories even when you are not exercising. If being overweight is your issue keep up the cardio work, and make sure you keep a healthy diet.
 
Cardio can be a number of things. It anything that gets your heart rating up and going. And i don't mean 2 hours. Each workout session should not excede a hour. Another training method that might help is HIIT. High Intensity Interval Training. It something I just started and I really like it. Knock out a workout in about 30-45 mins and feel it hours after I'm done.
 
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