I need the facts

justjollyjill · 02-27-2009, 05:25 AM

I have read and heard recently that Cardio isn't the main way to help people lose weight. I heard and read that weights are the way to go. I was under the impression before that a combination of cardio and weights were ideal. I am doing both. I put in 45 minutes of cardio (at least) per day. And alternate upper and lower body weight training days. I give myself (1) day off from weights every week. Any suggestions.....

**jss2000** · 03-01-2009, 10:35 PM

Weight lifting improves your bone density (prevent osteoperosis, stress injuries) and muscle tone (feel better, fewer aches and pains). It also increases muscle mass, which helps you burn more calories at rest and when working out. The "2-3 rule" of weights is that you can get 85% of the above benefits by doing resistance work 2-3 days per week.
Cardio strengthens your heart muscle, which lowers your resting heart rate (leading to fewer pumps per day, and thus extending your heart's lifetime), increases good cholesterol, and also burns calories. Aerobic workouts (where your pulse is at 65-85% of your max HR) don't build muscle though. So, by combining your cardio with weights, you increase the number of ways to lose weight. The 2-3 rule applies to cardio workouts (85% of the benefits from 2-3 days of workouts, with 20-30 minutes spent in your aerobic HR range)

There's also flexibility--doesn't burn many calories, but it loosens your tight muscles and prevents you getting sidelined from a workout-related injury.

Also, keep in mind that reducing your calories eaten has the exact same effect as increasing your calories burned. By cutting just a few hundred calories from your daily diet, you won't have to spend so much time on the cardio machines. 45 minutes daily is probably more than your heart actually needs to be healthy. So temporary diet adjustments can take some of the weight loss burden off of your workouts.
Hope that helps--I'm trying to lose 2 lbs/wk myself on diet and exercise--
Best wishes!

helpline · 03-06-2009, 12:37 PM

It is a combination of exercise and diet that works to get rid of your much collected fat.Get a diet done which has a a good balance of carbohydrates and proteins and vitamins and that should work out for you.All the best.

**sourpuss** · 03-10-2009, 09:43 AM

Quote:

Originally Posted by justjollyjill

I have read and heard recently that Cardio isn't the main way to help people lose weight. I heard and read that weights are the way to go. I was under the impression before that a combination of cardio and weights were ideal. I am doing both. I put in 45 minutes of cardio (at least) per day. And alternate upper and lower body weight training days. I give myself (1) day off from weights every week. Any suggestions.....

You're doing the right things. If you're not losing weight then you may need to change your diet and maybe adjust your workouts a bit. I've found that if I do the same thing day after day my body adapts and I need to change it up.

**kms** · 03-10-2009, 01:15 PM

Quote:

Originally Posted by sourpuss

You're doing the right things. If you're not losing weight then you may need to change your diet and maybe adjust your workouts a bit. I've found that if I do the same thing day after day my body adapts and I need to change it up.

This is true, google HIIT for more detailed info - but basically our bodies do adjust to our routine so changing it up is a good idea. Plus, our bodies even adapt when we exercise at an unchanging, consistent pace, so changing it up throughout the routine is helpful (which where HIIT comes in: high intensity interval training). I was killing myself for more than 2 years running hard and fast every day (4 miles: just under a 7.5 min mile pace) until I started reading about HIIT (and it was recommended to me by a PT). Now I've reduced the time I spend exercising and I don't have to go full speed the whole time; I simply alternate between a sprint and a slower pace every 30-60 seconds so that my body doesn't have time to adjust to either speed. I'm still able to run just as fast so I didn't lose any ability, and what's more is that my body has gotten a bit curvier and more shapely (I now look more like a hottie instead of a marathon runner

)

I've also read recently about the idea of HIIT for food: changing up our caloric intake every other day can also keep our body guessing and working hard. As we all know, if we restrict caloric intake too much, our bodies begin to shut down and greatly reduce the rate at which we burn calories in an attempt to hold on to nutrients. So alternating caloric intake every other day (within reason, don't go too little or too much) may be helpful too.

flrun · 03-14-2009, 02:57 PM

I really like HIIT, I do it when I can during cardio. Also, I take a class called Body pump shich has proven to really shape and change my body. I have th eexcercise part down, but I can not bring myself to eat like a crazied fitness model!

**mewhenim** · 03-14-2009, 03:56 PM

you don't have to be crazed, just cut a few things out. Make sure you eat fresh veggies, have grilled chicke instead of fried, don't eat fast food, drink more water and less soda. I go on this every now and then I call it my eat good food diet, and I just try to think "is this good for me" before I put anything in my mouth. I mean really, we know what is good and what is bad for us. As far az exercise, lol I'm soooo not the person to ask about that.

**ghanie** · 03-17-2009, 06:28 PM

I just read somewhere that people who split up their cardio throughout the day can lose weight faster. So if you normally do 30 minutes, try doing 15 minutes with a 45min break in between.

There's actually this program that recommends alternating 30 seconds of running with 30seconds of rest (sitting) for 10 minutes, 3-5 times during the workout day. It's supposed to increase your after-burn threshold (burning calories after your workout).

Anyway, thought I'd mention it .. it was an interesting read. I wonder if that system would help me get fit faster.

02-27-2009, 05:25 AM	#1
justjollyjill Junior Member Join Date: Feb 2009 Location: St. Petersburg Posts: 6	I need the facts I have read and heard recently that Cardio isn't the main way to help people lose weight. I heard and read that weights are the way to go. I was under the impression before that a combination of cardio and weights were ideal. I am doing both. I put in 45 minutes of cardio (at least) per day. And alternate upper and lower body weight training days. I give myself (1) day off from weights every week. Any suggestions..... __________________ ~~Jilly~~

03-06-2009, 12:37 PM	#3
helpline Junior Member Join Date: Mar 2009 Posts: 4	Getting Rid of Fat It is a combination of exercise and diet that works to get rid of your much collected fat.Get a diet done which has a a good balance of carbohydrates and proteins and vitamins and that should work out for you.All the best. Last edited by sourpuss; 03-06-2009 at 04:23 PM. Reason: We don't allow advertising

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03-01-2009, 10:35 PM	#2
jss2000 VIP Member Join Date: Feb 2009 Location: Utah, USA Posts: 40	Weight lifting improves your bone density (prevent osteoperosis, stress injuries) and muscle tone (feel better, fewer aches and pains). It also increases muscle mass, which helps you burn more calories at rest and when working out. The "2-3 rule" of weights is that you can get 85% of the above benefits by doing resistance work 2-3 days per week. Cardio strengthens your heart muscle, which lowers your resting heart rate (leading to fewer pumps per day, and thus extending your heart's lifetime), increases good cholesterol, and also burns calories. Aerobic workouts (where your pulse is at 65-85% of your max HR) don't build muscle though. So, by combining your cardio with weights, you increase the number of ways to lose weight. The 2-3 rule applies to cardio workouts (85% of the benefits from 2-3 days of workouts, with 20-30 minutes spent in your aerobic HR range) There's also flexibility--doesn't burn many calories, but it loosens your tight muscles and prevents you getting sidelined from a workout-related injury. Also, keep in mind that reducing your calories eaten has the exact same effect as increasing your calories burned. By cutting just a few hundred calories from your daily diet, you won't have to spend so much time on the cardio machines. 45 minutes daily is probably more than your heart actually needs to be healthy. So temporary diet adjustments can take some of the weight loss burden off of your workouts. Hope that helps--I'm trying to lose 2 lbs/wk myself on diet and exercise-- Best wishes!

03-14-2009, 02:57 PM	#6
flrun Junior Member Join Date: Mar 2009 Posts: 3	I really like HIIT, I do it when I can during cardio. Also, I take a class called Body pump shich has proven to really shape and change my body. I have th eexcercise part down, but I can not bring myself to eat like a crazied fitness model!

03-14-2009, 03:56 PM	#7
mewhenim Silver Contributor 100+ Posts Join Date: Feb 2009 Posts: 159	you don't have to be crazed, just cut a few things out. Make sure you eat fresh veggies, have grilled chicke instead of fried, don't eat fast food, drink more water and less soda. I go on this every now and then I call it my eat good food diet, and I just try to think "is this good for me" before I put anything in my mouth. I mean really, we know what is good and what is bad for us. As far az exercise, lol I'm soooo not the person to ask about that.

03-17-2009, 06:28 PM	#8
ghanie Silver Contributor 100+ Posts Join Date: Feb 2009 Posts: 211	I just read somewhere that people who split up their cardio throughout the day can lose weight faster. So if you normally do 30 minutes, try doing 15 minutes with a 45min break in between. There's actually this program that recommends alternating 30 seconds of running with 30seconds of rest (sitting) for 10 minutes, 3-5 times during the workout day. It's supposed to increase your after-burn threshold (burning calories after your workout). Anyway, thought I'd mention it .. it was an interesting read. I wonder if that system would help me get fit faster.