ERF 996: The Exact Weekly Split for Cardio and Weights Together

Eric Roberts Fitness

Fitness, Health & Fitness, Nutrition

4.9 • 1.3K Ratings

🗓️ 4 May 2026

⏱️ 19 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I break down the three biggest mistakes people make when they try to combine cardio and weights — and then I give you the exact system to fix it. I walk you through two paths depending on your goal, whether that's fat loss or performance, and I lay out exactly how many days to lift, how much cardio to do, what zone to stay in, and what order to put it all in so you're not running your recovery into the ground. Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Transcript

Click on a timestamp to play from that location

0:00.0	If you do cardio and weights in the same week, you're probably doing it wrong.
0:05.8	After coaching over 25,000 clients, I've seen the same mistakes wreck people's progress over and over.
0:13.8	But if you fix them and follow this exact system, you will lose fat, build muscle, and improve your cardio all at the same
0:23.8	time. And before we get into the exact system, you need to know what you're probably doing
0:29.3	wrong. And these three mistakes are why most people fail at trying to do cardio and weights.
0:36.4	So mistake number one is something I am sure you have done
0:40.3	before. Let's say you're lifting weights four days a week. And during all four of those workouts,
0:45.2	you're really trying to push yourself, lift heavier, you're working out for at least an hour
0:51.0	at a time. And then when you do your cardio, you're also pushing yourself really hard.
0:58.0	Your heart rate is getting super high. Maybe you're doing a spin class or running on the treadmill
1:03.4	after your workout. And so six or seven days a week, you're having really high intensity workouts.
1:11.0	And then the next week, you wonder why you can't squat as heavy as you did the week before.
1:17.7	Or you're starting to notice injuries pile up, like your knees or your shoulder.
1:22.2	And then you get frustrated because you're like, I'm working so hard, but I'm not seeing the progress that I want.
1:27.9	I want you to think of your recovery like a gas tank.
1:32.5	When you lift heavy weights and push yourself, you are using gas in the gas tank.
1:38.6	And then when you go and do high intensity cardio, you are also using gas in the gas tank. So six or seven days
1:47.9	a week, you're emptying the gas tank. You're not currently following the system to replenish
1:55.0	the gas. So you empty the tank and you wonder why your car isn't going anywhere. So the lesson we need to understand
2:02.5	is that just because you're not lifting weights that day, your cardio days aren't free days.
2:09.5	They still drain gas and the harder you go, the less you'll be able to push yourself with your
2:17.2	weights. And so when I give you the system to follow, you'll be able to push yourself with your weights.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Eric Roberts Fitness, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Eric Roberts Fitness and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.