Cardio Or Resistance ?

NatalieHarr1993

First post so bare with me
I've been semi personal training since May of this year (6 months). I train 5 days a week & stick to a strict diet 6 out of 7 days. My trainer focuses more on resistant training than cardio. I'm down 4.5" on my waist 1.5" on my legs & 2" on my hips. I don't personally feel any different & I don't feel like the training is pushing me to my limits. Would my best option be to introduce jogging / running into my daily routine or am I just being impatient? I personally feel for 6 months of training that I haven't had major improvements. Any help is much appreciated

livingleanlivingclean

How do you want to "feel different"? Fitter? Leaner? Stronger? Bigger muscles?
This will determine what a good plan will be

It often takes our brain a long time to catch up to physical changes as it's hard to visualise the small daily changes that happen over time

Sounds like you've made great progress to me personally. What are your stats? And what is strict dieting? And what happens on day 7?

sijomial

I always think both resistance and cardio is the right answer for the vast majority of people dependant on their goals, capabilities, restrictions and also their enjoyment of different kinds of exercise. But the proportion is very personal.
I would assume your trainer has devised your program to align with the goals you gave them? Are those goals still the same?

Your measurements tell you that you are different - but in reality that's your diet making you smaller to the largest degree. You should also be way stronger than you were, that would be progress too. Are your weights going up consistently? Is the cardio you are doing making you faster or giving your better endurance?

What is your metric for "major improvements"?

NatalieHarr1993

I'd like to see more of a fat loss & be a lot more toned. I think I may need a few changes in my diet. My average day would consist of:

Morning: Bowl of porridge with a cup of coffee.
Mid Morning snack: Apple
Lunch: Fist full of carbs (wholegrain pasta or rice), palm full of protein (chicken or turkey mince) with a mixture of bell peppers, spinach, asparagus, onions & garlic
Dinner: Fist full of carbs, Palm full of protein & 2 cups of greens.

sijomial

Fat loss is from a sustained calorie deficit - not your training. Remember fat is really just an energy store - you can't exercise it or change it, you can just make it smaller by having an energy deficit.

Looking "toned" comes primarily from being leaner, having larger muscles of course helps but is the minor player especially for a woman.

You haven't mentioned how much weight you have lost or how much you still have to lose.

NatalieHarr1993

My goals are still the same (Fat loss & leaner). I have definitely improved in regards to going up weights. At the start I would squat 20kg whereas now I'm squatting 60kg. To b honest there is very little cardio in my plan. Once a week I would walk on a threadmill with an incline for 10 mins & do 6 sets of 20 step ups. I found when I trained previously by myself that I had a lot more cardio and got better fat loss results.

NatalieHarr1993

I've gone up in weight - 3 pounds heavier than what I started at. I'm not a major believer in the scales as I know I'm also gaining muscle

TavistockToad

Why would you pay someone for 6 months and not discuss this with them?

sijomial

NatalieHarr1993 wrote: »

I've gone up in weight - 3 pounds heavier than what I started at. I'm not a major believer in the scales as I know I'm also gaining muscle

Expecting to get leaner while also gaining weight is extraordinarily ambitious!

As you don't seem to be calorie counting then adding some cardio to increase your calorie burn may tip you from a calorie surplus to weight maintenance.

livingleanlivingclean

NatalieHarr1993 wrote: »

I'd like to see more of a fat loss & be a lot more toned. I think I may need a few changes in my diet. My average day would consist of:

Morning: Bowl of porridge with a cup of coffee.
Mid Morning snack: Apple
Lunch: Fist full of carbs (wholegrain pasta or rice), palm full of protein (chicken or turkey mince) with a mixture of bell peppers, spinach, asparagus, onions & garlic
Dinner: Fist full of carbs, Palm full of protein & 2 cups of greens.

I would suggest getting a calorie goal for weight loss from mfp (this doesn't include exercise - you get more calories for that). Pick a sensible rate of loss - I don't get the impression you have much to lose, so 0.5lb a week may be a good start.

Get a food scale. weigh all solids. measure all liquids. Log everything using accurate database entries. Eat some fat.
Do you actually, really, honestly, truly enjoy eating that every day? You can be strict but not restricted, and still achieve your goals.
Instead of being "strict" 6 days and not strict on the other day, stick to your weekly calorie goal and include foods you like on any day.

NatalieHarr1993

TavistockToad wrote: »

Why would you pay someone for 6 months and not discuss this with them?

I have discussed this with my trainer. I'm doing semi personal sessions so my trainer has to cater for all participants in the group not only my goals which is totally understandable - I'm asking the question if anybody else feels if cardio was introduced in my own personal time would this be beneficial or would I be over doing it?

sijomial

NatalieHarr1993 wrote: »

I'm asking the question if anybody else feels if cardio was introduced in my own personal time would this be beneficial or would I be over doing it?

More than likely very beneficial for your CV fitness seeing as you are currently doing so little.
It might counter balance your weight gain which is definitely counter productive to your stated goals.

Over doing it is very personal. I'm currently cycling 30 hours a month and strength train about 12 hours a month.
But I'm not you and it took me a long time to build up to that level.

But with you only currently training 5 days a week I would think it unlikely for someone young and healthy not to be able to add in more dedicated cardio.

NatalieHarr1993

Yeah I think I will need to introduce a lot more cardio into my plan. Thank you for all your help! It really is much appreciated

psuLemon

If you are trying to lean out, you need to get calories under control; and yes, that one uncontrolled day can cause you to eat up a whole deficit. Do you count calories?


Also, what are you exactly doing for resistance training? What kind of structure do you have to the program you are following?

rybo

Cardio isn't going to help you unless your eating is under control. You've made great progress so far, even if you don't feel like you have. You need a lot more patience. If you do decide to add in some, I'd go for walks or easy runs. Nothing too intense to start. You should also discuss with your trainer how some additional cardio can fit into your current plan

VintageFeline

Cardio isn't directly going to cause fat loss. Reducing calorie intake is. Now increasing cardio may put you in a deficit and you will lose weight/fat but it may also make you hungrier and calorie creep will wipe out the deficit you created.

The best thing is to log your food so you can see exactly where you are.

ladyhusker39

I get the impression that you're resistant to the idea of counting calories which is ok, but that's almost certainly where your problem with losing weight lies. There's an old saying "You can't out exercise a bad diet". It sounds like that's what you're trying to do.

If you work on getting more accurate with your logging and do it 7 days/wk you should see improvement in your weight loss.

Having said that cardio is recommended for your overall health especially for your heart, so I would recommend adding in a few days a week for that reason.

You're doing a great job, btw. Asking questions, trying new things and experimenting with different ways to get healthy and lose weight is always time well spent. I wish you all the best with reaching your goals.

Need2Exerc1se

NatalieHarr1993 wrote: »

I've gone up in weight - 3 pounds heavier than what I started at. I'm not a major believer in the scales as I know I'm also gaining muscle

You've gained 3 lbs while losing 8 inches from your midsection in just 6 months (4.5" on my waist 1.5" on my legs & 2" on my hips)?

How much do you need lose (inches or lbs)? That's pretty good progress.

tracymegan

It sounds like you are making progress and great progress. Better to do it slowly. But I agree with what others say, you need to be accountable for what you are eating. I recently weighed two apples, they were over 150 calories difference. Times that by 2-3 pieces of fruit...and you are talking 450 calories. I carry a scale everywhere, even into restaurants. I weigh it all. I barely do cardio, and my goals are like yours. But with being accountable some weight training, 40 inches lost in total in 12 weeks. you can do it! it becomes habit!

Mkneedtogetfit

I'd love to see your work out plan if you don't mind sharing

pmm3437

Both. The physiques that are presented to us in media, which most aspire to, are only gained from a combination of proper nutrition, with both cardio and strength training as part of your exercise program.

Now, if you goals are different ...

As far as what to do next, build a meal plan / routine that includes accurately tracking your food intake, ensuring you are getting proper calories and macros for your goals. Figure out if your trying to bulk, cut, or recomp, and adjust accordingly.

Tacklewasher

Only comment is to be careful with added cardio if you are not counting calories. The cardio may make you hungry and you may end up eating more than you burn with the cardio. If you can keep your calories under control and add in a couple of sessions a week, it will help both with fitness and with your calorie deficit.

NatalieHarr1993

Thanks a lot guys! In relation to my workout I have stated it below. From what I have taken from the thread is I need to be strict on my calorie counting & account for EVERYTHING! I've just noticed I do leave a few bits out of my meal counting such as sauces etc. Going forward I;ll make sure to add ALL of these!

My workout plan is as follows:

Upper body workout:
Wide grip lat pull down: 30KG weight - 15 reps x 4 sets
Straight leg bench dips: 15 reps x 4 sets
Tricep pushdown: 8KG weight: 12 reps x 4 sets
Sitting chest press machine: Start at 30kg & work down each weight with 10 reps in each
Standing bicep curls: 10kg dumbellls - 10 reps each arm x 4 sets
Overhead Dips using a 10kg dumbell - 15 reps x 4 sets
Bar pull ups: 5 reps x 4 - I really struggle on this so I use a resistor band to help
Lat raises: 5kg dumbells: 12 reps x 4 sets
Frontal row machine: 30kg weight 15 reps x 4 sets

Leg workout:

Squats: 25 reps x 2 sets
Lunges: 10 each leg x 2 sets
Bulgarian split squats: 12 reps each leg x 4 sets
Calf raisers: Stand on a raised platform & push up and down: 25 reps x 4 sets
Leg extension machine (my legs are really strong from years of sports): 70kg weight. 15 reps x 4 sets
Goblet squat with a 15kg dumbell: 25 reps x 2 sets
Squat with bar: 70kg weight: 15 reps x 6 sets

Core / Cardio
Superman situps with a 5kg weight: 25 reps x 4 sets
Crunches: 15 reps x 4 sets
Plank: Hold for 1 min x 4 sets
Russian Twists with 5kg dumbell: 15 reps each side x 4 sets
V sit ups: 10 reps x 4 sets
Step ups (Single leg step up onto a bench): 10 each leg x 4 sets
Jumping squats using TRX: 20 reps x 4 sets
10 min threadmill- 3.5 speed and a 15 incline