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A female opinion on cardio and weight training done right we so agree with

Here at +Your fitness tribe we usually try to tell people to do cardio more intense and less time consuming while hitting weights more seriously. IF they are looking to improve their lean muscle mass and looking for that sexy, fit look.

So, reading this from Laura Jeanne - well i could not help myself but to quote it and do a link to the article, because this quote so mirrors our views on what is effective and smart training.

I cannot stress this this one enough. PLEASE don't come to the gym just to spend hours on the treadmill, elliptical, or any other piece of cardio equipment and consider that a legitimate workout. It's not. It's a waste of your time and energy and, more importantly, is NOT going to give you the results you want to see in your body. The more cardio you do, the more you're going to have to do over time to see the same benefits. Not to mention, hours of cardio every day is just plain boring. Learn to train smarter. Be bold - pick up the weights! I wish everyone would start adding weight training to their gym routine. I'm not saying you need to pick up massive weight, but just don't spend your time there every day on a walk to nowhere on the treadmill. If you want to do cardio, consider adding high intensity interval training (HIIT) to your routine. HIT gets your heart rate up and the fat burn going in half the time. And as for that idiotic misconception that women will get bulky and jacked like a dude if they lift weights...STOP using that as an excuse to just do cardio. I train my butt off and I'm a whopping 122lbs. Bulky? I think not. Lesson to be learned here? Just say NO to endless hours of cardio!
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Run your mouth. Gym time is not social hour, ladies. Saying hi to friends or fellow gym goers is fine; standing around (or worse, sitting on machines or benches but not using them) and chatting for 20...
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Free weights FTW. And squats. And more squats. Barbell squats FTW - love them!
got to love a good leg workout and that cant be complete without some squats :)
Not a problem at all, sure, if optimal lean muscle mass is your goal or just a ripping good looking body figure physique, then i would not recommend doing 11km twice a week for an extended period of time.

But and this is important, doing it for a few month´s a year wont keep you from getting lean and improving in the gym too. It´s as anything in life also about what we enjoy, and since you do like it - keep doing it.

Not saying it´s bad doing it all year round, just that it would not be the optimal thing to do since that kind of cardio is counterproductive to improving lean muscle mass and strength. Hiit, as you know is a better sidekick.

But, doing it twice a week for the spring/summer is all fine, i do alot more cardio during summer and spring too and longer walks and jogs is an almost daily part of my life during that period of the year, while i at winter, do Hiit after pumping weights, short, high intense 2km interval sprints on the cross trainer. + once or twice a week martial arts.

It all really depends on where you are at today in your physique and your goals and i certainly myself, think that stamina is part of a well trained and fit physique too.

You should not worry about it tho, keep on doing it as long as you enjoy those 11km runs and aslong as it´s just twice a week, not an issue, unless you start to feel drained of energy in the gym and start noticing your strength and form in the mirror getting worse.

With that said tho, to keep it real and crass.

- anyone running 11km twice a week, will during that time period, most likely have a very hard time increasing strength and lean muscle mass (possible to do tho if you are really extreme about your training and food and have prime genes). Keeping it is possible for most tho and you´ll certainly gain stamina and loose some body fat, but most people would get a better result from combining that weight lifting with hiit based cardio.
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