Do I need to incorporate more strength/resistance training?

kbsangel1986

Getting back on the healthy path that i leapt from a year ago. Im following the mfp calorie recommendations and have started getting some cardio in on my elliptical (20 mins a day, slowly building up stamina every day by going a few minutes longer). I work as a vet tech/stable hand for an equine vet (40 hrs/wk). My vast majority of my daily work activities include mucking stalls, carrying haybales (roughly 100# each), pushing wheelbarrows (50~60# when full) up an incline, carrying water and feed buckets, etc. Is this enough to help me tone as I lose weight or would it be better to add in more? Between my job, my husband's job and gym time, and our daughter, there isnt enough time for me to actually drive to the gym 30 minutes away, so I have to do machine free exercises. I have contemplated downloading the app 8fit (bodyweight exercises), but do I need more resistance/strength training in addition to my daily activities? Just looking for opinions/advice. Thanks!


Edit: I have quite a bit of weight to lose, but I want to start the toning now, to help avoid the excess skin flab down the road

jacksonpt

Hard to predict as there are so many variables. Doing a legit strength training program has a number of benefits, but whether or not you need to do it is largely based on your goals/preferences/expectations.

There are 2 trains of thought here. (1) you can start doing it now, then stop if you decide it's unnecessary, or (2) keep doing what you're doing and add it down the road if you feel it's necessary.

FWIW, a good body weight routine can be very effective, so don't let the lack of gym/weights be a deterrent. Also, you don't need to jump right into a 5-day-per-week routine. There's no reason you can't choose a handful of good body weight movements for a good full body routine, then do that routine once or twice or three times per week depending on strenuous your work is.

Pinkranger626

I would incorporate strength training simply to avoid muscle imbalances and over use injuries. I see a lot of clients that have issues with their shoulders because of mucking stalls as it's repetitive and it uses imbalanced weight. Exercises that will strengthen the core and the lower back, rotator cuff, hips and glutes and hamstrings will help to keep things balanced.

As far as helping you with your weight loss I've found strength training and diet to be the most effective for me. Cardio is great and has its benefits but I've always stalled out when I backed off on my strength training.

darrensurrey

mucking stalls = wood choppers
carrying haybales (roughly 100# each)..., pushing wheelbarrows (50~60# when full) up an incline, carrying water and feed buckets, etc. = farmer's walks.

Don't think you need a gym.

You might find doing the 3 basic compound moves (deadlifts, bench press, squats) will make your work easier.

kbsangel1986

darrensurrey wrote: »

You might find doing the 3 basic compound moves (deadlifts, bench press, squats) will make your work easier.

Squats i know how to do, but how can I do the others without the typical gym equipment? Tbh, i've only been in a gym once, and that was also the laundry room at an old apt complex. They had a treadmill and an exercise bike for their gym.

Pinkranger626

Do you have access to a stability ball at home? If so you could do Hamstring rollups which would target the hamstrings. Pushups would target chest and arms. Pull-ups would also be a great exercise to incorporate, you can use a chair or a band to help you if you can't do Pull-ups on your own. For deadlifts you could even use buckets of water as weight instead of traditional dumbbells.

kbsangel1986

workoutgrl87 wrote: »

Do you have access to a stability ball at home? If so you could do Hamstring rollups which would target the hamstrings. Pushups would target chest and arms. Pull-ups would also be a great exercise to incorporate, you can use a chair or a band to help you if you can't do Pull-ups on your own. For deadlifts you could even use buckets of water as weight instead of traditional dumbbells.

No stability ball (yet....I'm honestly scared i am going to pop one. Cw 292 gw 180. Taking it 10# at a time so i don't get overwhelmed. Just admitting my cw on a public forum makes me want to run and hide, but i NEEDED to do it and face my fears). I just found the 30 day push up challenge challenge on mfp. I will do it at least twice, first time modified using a wall or bench.

Thanks for the great ideas! My somewhat vague goal right now is soft and curvy with some definition (or hidden strength if that makes sense) and long distance running. As I get closer and find what I enjoy, I'm sure this will het tweaked and ffinetuned. I want to lose some weight before i start jogging, because let's face it, my knees are under a ton of stress as it is with my weight, and i really don't want to hurt them any more. I have it planned out what weight i want to start the c25k program at, what my 50# loss reward will be, visual encouragement, etc etc.

jacksonpt

kbsangel1986 wrote: »

darrensurrey wrote: »

You might find doing the 3 basic compound moves (deadlifts, bench press, squats) will make your work easier.

Squats i know how to do, but how can I do the others without the typical gym equipment? Tbh, i've only been in a gym once, and that was also the laundry room at an old apt complex. They had a treadmill and an exercise bike for their gym.

Look up body weight exercise programs... something like You Are Your Own Gym or Convict Conditioning. You can follow the program if you want, or just use it as a guide for suggested lifts/movements.

jemhh

kbsangel1986 wrote: »

workoutgrl87 wrote: »

Do you have access to a stability ball at home? If so you could do Hamstring rollups which would target the hamstrings. Pushups would target chest and arms. Pull-ups would also be a great exercise to incorporate, you can use a chair or a band to help you if you can't do Pull-ups on your own. For deadlifts you could even use buckets of water as weight instead of traditional dumbbells.

No stability ball (yet....I'm honestly scared i am going to pop one.

The hamstring rollups (swiss ball leg curl) has you lying on your back on the floor and then you place your legs on top of the ball so nothing to worry about there. You will really feel your hamstrings with those.

kbsangel1986

jacksonpt wrote: »

Look up body weight exercise programs... something like You Are Your Own Gym or Convict Conditioning. You can follow the program if you want, or just use it as a guide for suggested lifts/movements.

I found the free app 8fit that is like those. It has different levels of difficulty so you can work your way up