Can someone tell me the following are myths or true:

I heard somewhere that if you do cardio right after doing weights, the cardio workout "stops" the re-building process, the true benefit of weight-lifting and thus do not get good results toning/bulk-wise. I see plenty of well-toned guys go up to the treadmill after lifting so I am not sure if that has any validity or not.

I have been doing heavy cardio on non-lifting days and on lifting days, I start off with 10-15 minutes on a treadmill or stairmaster. The cardio I do on weights days is really just to get warmed up.

If I am trying to lose weight but also tone, should I drink a protein drink? Most I have tried seem to have alot of sugar added. I see these guys int he locker room drink a protein drink right there - is it true I should drink it within 30 minutes of my lifting routine?

Also, does taking a steam or sauna also "alter" your metabolism and thus screw up your lifting routine?

TC, I am a classic hard gainer. I have read a lot about weight training, but it is very hard for me to gain mass.

I am convinced that genetics plays the most important role in weight training.

I had the pleasure several years ago to be able to take a three day class on weight training in Cincinnatti that was taught by Tom Purvis. He is the guy you have seen in several Bowflex ads. He is not a model, but rather a guy discussing the benefits of the machine. I asked him a question about the role of genetics. I essentially asked him who could gain muscle easier. Choice one is a guy that eats perfectly and trains perfectly, but does not have great genetics. Choice two is a guy that eats a lot of pizza and ice cream and does not train perfectly, but has great genetics. He basically said he would choose the guy with the great genetics every time.

Everything I have read says that if you are going to do any substantial cardio on the days that you lift, it should be done at the end of your workout if you are trying to gain muscle. I do don't do much cardio because I am so lean.

As far as protein drinks, many of them do have a lot of sugar in them or some sugar substitutes that are as bad or worse than sugar.

You might like some of the protein mixes at the Jay Robb website. Here is a link to it: http://www.jayrobb.com/ .

You also might like the PaleoMeal whey protein. I buy mine from Rockwell nutrition. Here is a link to Rockwell Nutrition's website: http://www.rockwellnutrition.com/view_category.asp?cat=40 .

As a veteran of a lot of marathons, half-marathons, 10Ks I completely agree genetics wins.

I would assume the advice to do weights before any "substantial" cardio would be about not wanting to be too tired to do an intense weight workout.

Maybe the question is: does doing cardio AFTER weights stall the benefits of the weight training by changing the metabolic rate? If you do weights, your body goes into rebuilding mode shortly thereafter. Does cardio alter that rebuilding mode?

Genetically, I'm a lost cause. I need all the help I can get!

My brother has gotten really into weight training and talks about what/when to eat, when to do workouts, etc. On the whole I think it's a bunch of BS if you are a normal person just trying to lose some weight or tone up. For most people, running at 7:30 is no different from running at 10:30. Calories burned are calories burned.

Obviously there might be some effects on the margin or for people who are trying to get from 6% body fat to 5% body fat. Maybe I'm full of it but who knows. I just can't imagine that the typical person will get much from these small changes.