Just cardio?
LyssaRonnell
Posts: 182 Member
My overall goal is to become the healthiest version of myself. I'm almost there being 5'2 and 129lbs. For the most part I only do cardio which includes running 4.5 miles on the elliptical, 6 minutes on the stair stepper, and 30 minutes walking fast and gradually going slower as a cool down; I do stretches as well. My question is should I start doing some strenght training? I do it every once in a while, but was wondering the benefits of incorporating it more.
I will also take any beginner advice because I'm clueless about it.
I will also take any beginner advice because I'm clueless about it.
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Replies
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Start now. This will help you retain more muscle while you're working on those final pounds. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you5
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Start now. This will help you retain more muscle while you're working on those final pounds. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
Yup this. Do it.2 -
Strength training helps build and maintain muscle mass which supports your other activities. I have found that strength training has made a significant improvement to my running and how I recover. One or two sessions a week covering compound lifts should be enough2
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karenbeckwith5 wrote: »Strength training helps build and maintain muscle mass which supports your other activities. I have found that strength training has made a significant improvement to my running and how I recover. One or two sessions a week covering compound lifts should be enough
Two, maybe. One, no. That’s why I linked to the thread above...it’s best to go with a tried and true beginner program that runs three days a week. Also at the OP’s size it’s going to be difficult to impossible to build muscle unless she decides to recomp or bulk.2 -
I think I'm going to try it out for 2x a week if I can figure it all out. Today I used the strength training machines, but I'm not sure if that is what I shuld be doing.1
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LyssaRonnell wrote: »I think I'm going to try it out for 2x a week if I can figure it all out. Today I used the strength training machines, but I'm not sure if that is what I shuld be doing.
See the link Malibu posted above, it gives you a list of programs to follow. Doing just random machines is not the most optimal use of your gym time.6 -
LyssaRonnell wrote: »My overall goal is to become the healthiest version of myself. I'm almost there being 5'2 and 129lbs. For the most part I only do cardio which includes running 4.5 miles on the elliptical, 6 minutes on the stair stepper, and 30 minutes walking fast and gradually going slower as a cool down; I do stretches as well. My question is should I start doing some strenght training? I do it every once in a while, but was wondering the benefits of incorporating it more.
I will also take any beginner advice because I'm clueless about it.
General health is about a combination of your diet, cardiovascular work, strength work and flexibility. Within that you need to identify what the balance of those is. The key is that strength and CV work are complementary.
CV work improves your stamina and capacity, with strength aiding body composition.
Two or three days per week of either bodyweight training or an introductory free weight plan will pay dividends. I'd also recommend some form of structured plan for your CV work, rather than just the time based you describe. That really depends on what your objectives are.
When I started to train more seriously I opted for running, but cycling, swimming, rowing are all good options. Cycling or running have the advantage of getting you out of the gym as well. There are lots of plans.0 -
I looked through the links. I know this is going to sound dumb, but I'm still clueless and a little confused on what to do.0
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MeanderingMammal wrote: »
[Good advice to OP snipped by reply-er]
When I started to train more seriously I opted for running, but cycling, swimming, rowing are all good options. Cycling or running have the advantage of getting you out of the gym as well. There are lots of plans.
Just for the record: Rowing also happens on rivers, lakes and even oceans. Usually, exercise on large bodies of water also gets one out of the gym.
(Did you guess I'm a rower? Machines are a good workout when my river is frozen, but they're not the best part. Rowing on water is more accessible in more locations than a lot of people realize.)
OP, +1 to adding strength training, and to that "Which lifting program is best for you" thread that's linked above. Getting stronger improves everything: The range of things you can do easily in daily life, injury avoidance, bone quality, healthy aging, and much more.
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OP look at it objectively. Do at least one exercise per body part.
Legs
Back
Chest
Shoulders
Arms
Abs
Really doesn't matter that much about the exercise if you're a beginner, but if you can do compound exercises, then that's a better choice.
You may want to see if you can sign up with a trainer for a few sessions and they can teach you how to do these exercises.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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For beginning strength I'm a big fan of Stronglifts 4 x 5 as it's a very simple program that consist of 5 exercises (all compound lifts) broken up in two workouts that consist of 3 exercises each. There are always 5 reps per set and 5 sets per workout.
You start of with an empty bar and add weight as you go along. The suggested progression of 5lbs per workout may be a little aggressive for some people, only you can be the judge of that.
Check it out at....
https://stronglifts.com/5x5/2 -
Just for the record: Rowing also happens on rivers, lakes and even oceans. Usually, exercise on large bodies of water also gets one out of the gym. (Did you guess I'm a rower? Machines are a good workout when my river is frozen, but they're not the best part. Rowing on water is more accessible in more locations than a lot of people realize.
Fair point
I've got three clubs within an hour's drive of here.
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LyssaRonnell wrote: »I looked through the links. I know this is going to sound dumb, but I'm still clueless and a little confused on what to do.
Based on suggestions here, I started doing the Nerd Fitness beginner body weight program (https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/) a few weeks ago as a complete strength beginner and have really been enjoying it. It's great to do at home becauseyou don't need any equipment except for something kind of heavy that you can lift with one hand (I've been using a tub of cat litter) and maybe something to lean on, the exercises are basic so it's really easy to find videos and websites demonstrating good form, and even as a total beginner, it's pretty easy to make things more or less difficult as needed.1 -
I looked through them and they all cost money.
I'm unfortunately a poor college student. I found an app called jefit that has beginner workouts, has anyone heard of that? I found a beginners machine only womens strenght training 3x a week I think I'll try out with cardio 2x a week. Do you guys think that sounds like A good plan? 0 -
STrength training does not burn alot of cals and no, the afterburn is not that impressive like with cardio. Nothing beats cardio. Bodyweight strength training in a higher tempo is extremely effective in burning cals and forming a feminine body. Lifting weights can be great, if you use it with your goals in mind. If your goal is to BUILD-yeah, go heavy on it. If your goal is a slim yoga/dancer/80s slim women/Candice Sweanpoel you will need to be careful with the bulking. But nevertheless lifting weights is always a good thing, for any goal it can bring benefits. Just plan it good.
I like combining all methods for best results. Only cardio will result in a non spectacular physique, which I don't want to accept while I live on this Earth.
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My goal is to look toned, not bulky. I still don't know exactly what I'm doing, so hopefully I get good results.0
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LyssaRonnell wrote: »My goal is to look toned, not bulky. I still don't know exactly what I'm doing, so hopefully I get good results.
I have been lifting for over 3 years, I wouldn't say I'm bulky, but more full, curvy and lean...however, I have also bulked several times so my slightly thicker size is no accident and actually due to eating in a surplus and lifting. In a deficit though it will help retain the muscle you have so you look more toned as you get to goal weight.
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Strength training is extremely important - as we age we lose muscle mass so doing resistance training/lifting weights helps us to hold on to muscle which means we will age in a fitter/healthier/stronger way.
As we get older our bone density decreases, lifting weights helps with that. So its time for you to start strength training. I don't use gyms, rather my home is my gym - I have a few sets of dumbells with varying weights, I follow my own programme now but to begin with I used Fitness Blender strength workouts and Jessica Smith TV (both on youtube).
Lifting weights does not mean you will get 'bulky' - that is a myth, unless you eat at a surplus for the purpose of bigger muscle gains.3 -
ps I'm also 5ft 2 and I maintain at 125-127lbs - I am lean and have some defined muscle because of strength training and fit into UK size 8 clothes - a size I didn't fit into when I was 7lbs lighter and didn't exercise. Muscle takes up less space than fat plus I am strong and very proud of my 'guns' 7
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Havanaohlala wrote: »sardelsa, you look great, but your body can be qualified as bulky to some.
Yes I know and I mentioned that..my body is a result of deliberate muscle gain by eating in a surplus over years...ie. I don't look the way I do just from lifting alone.
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LyssaRonnell wrote: »I looked through them and they all cost money. I'm unfortunately a poor college student. I found an app called jefit that has beginner workouts, has anyone heard of that? I found a beginners machine only womens strenght training 3x a week I think I'll try out with cardio 2x a week. Do you guys think that sounds like A good plan?
I haven’t heard of that one, but it seems fine? The nerdfitness one I recommended doesn’t cost money though, just FYI. They do have a paid program, but you don’t need to pay to do the exercise circuit I linked. Unless I misunderstood what you are looking for?
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LyssaRonnell wrote: »I looked through them and they all cost money. I'm unfortunately a poor college student. I found an app called jefit that has beginner workouts, has anyone heard of that? I found a beginners machine only womens strenght training 3x a week I think I'll try out with cardio 2x a week. Do you guys think that sounds like A good plan?
Some universities offer weightlifting classes, and even some starting strength class for free. Make friends with the sports science peeps. Or see if one of those classes counts as an elective.0 -
I really recommend picking up some weight training asap. My last 10lbs or so took a lot of my strength with it - I remember trying to move this big piece of wood in the yard and I could barely pull it let alone lift and move it, and it freaked me out. I never had a problem with that kind of thing before. Cardio is great for building your deficit and seeing those nice extra cals to eat, but unless you like getting weedy, add in some resistance.2
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LyssaRonnell wrote: »My goal is to look toned, not bulky. I still don't know exactly what I'm doing, so hopefully I get good results.
I have been lifting for over 3 years, I wouldn't say I'm bulky, but more full, curvy and lean...however, I have also bulked several times so my slightly thicker size is no accident and actually due to eating in a surplus and lifting. In a deficit though it will help retain the muscle you have so you look more toned as you get to goal weight.
@sardelsa You look amazing, definitely can see all the hard work you've put into your regimen, and the word bulky would be the last word to come to mind when i saw your pic. lean, muscular, developed, and awe inspiring are words i'd use.10 -
LyssaRonnell wrote: »MegaMooseEsq wrote: »LyssaRonnell wrote: »I looked through them and I haven’t heard of that one, but it seems fine? The nerdfitness one I recommended doesn’t cost money though, just FYI. They do have a paid program, but you don’t need to pay to do the exercise circuit I linked. Unless I misunderstood what you are looking for?
Reply:
From when I weighed more I'm left with some lovehandles, thick thighs, and a little fat on the lower belly that I want gone. Overall I wanna look more lean with a little muscle tone...if that makes sense.
Makes sense. Pretty much any strength program will help with muscle tone, but it's going to be a long process no matter how you approach it. I've found body-weight to be a good starting point for me, but there's not really a wrong answer so long as you find a basic program you like. It does seem good to at least start with a program, though, since that way you can be sure you're getting a good full-body workout and have room to progress.0 -
LyssaRonnell wrote: »My goal is to look toned, not bulky. I still don't know exactly what I'm doing, so hopefully I get good results.
Getting "bulky" doesn't happen by accident...it's a very deliberate act that involves a program designed to put on mass along with eating a surplus of calories...as well as a genetic predisposition to putting on muscle mass. It is even more difficult for women because they don't have the testosterone that men have...and it's hard as hell for me.
Hitting the weight room with regularity isn't going to result in getting "bulky"...I've been lifting consistently for 5 years and I'm far from what one would consider bulky or overly muscular.5 -
Havanaohlala wrote: »sardelsa, you look great, but your body can be qualified as bulky to some. I mean it is a great bulky, a hot bulky. But not everyone wants this bulk. Some people wanna be Jennifer Anniston or... hmmm Olivia Wilde or like some other chick that is fit, hard body, but slimmer. You also do bulk cycles. You look bulky to me. But exciting, hot, sexy, if I was a man I would want to make babies to you.
On the other hand there are really muscular women with bad *kitten* arms and shoulders which are not sexy for some people. This is not a hot bulky. This is just manly bulky. Some find it hot.
It is subjective. Know what ya want and research the path to there.
Yes I know and I mentioned that..my body is a result of deliberate muscle gain by eating in a surplus over years...ie. I don't look the way I do just from lifting alone.
And still, I could think of a lot of words to describe your picture and bulky is definitely not one of them. (You look amazing, btw).
OP, it takes a lot of hard work and dialed-in nutrition for most women to become obviously "muscular" and for some women even that won't get them there. I would like to second (or third) Nerd Fitness their free program is a great start. The other body weight workouts on the list are I think all books, which shouldn't take you too long to save up for! And if by some biological quirk you do become whatever you consider bulky (which I doubt you will), you can just dial it back a little until you get what you want to see. Just be patient, tweaking a body that is already at a healthy weight is a slow process. In fact, once you get hooked on it, it may very well be a lifelong process Good luck! 5 -
LyssaRonnell wrote: »My goal is to look toned, not bulky. I still don't know exactly what I'm doing, so hopefully I get good results.
I have been lifting for over 3 years, I wouldn't say I'm bulky, but more full, curvy and lean...however, I have also bulked several times so my slightly thicker size is no accident and actually due to eating in a surplus and lifting. In a deficit though it will help retain the muscle you have so you look more toned as you get to goal weight.
@sardelsa You look amazing, definitely can see all the hard work you've put into your regimen, and the word bulky would be the last word to come to mind when i saw your pic. lean, muscular, developed, and awe inspiring are words i'd use.
Thank you @rhiawiz57, that is very kind
In the end, you really can't please everyone. Even if someone considers me bulky for their taste, hey, that's ok.. everyone is entitled to their preference.. in the end I have goals and the only person I need to please is myself. right!
And @kimny72 (thanks btw!) makes a great point, if you really feel like you are somehow getting too bulky, just ease up. There are so many other benefits to lifting/resistance training though besides aesthetics.. strength, confidence, health, not to mention how fun it can be
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Havanaohlala wrote: »Yeah... this is bulky. Non dress suitable. And I dont mind the hates that will follow.
Good. Because in addition to being severely mistaken (and not very knowledgeable about strength training), you're way out of line and your comments/opinions are inappropriate. Body shaming isn't cool and I doubt you'd appreciate it if the tables were turned.
[ETA:] And if you think every woman (or even the majority of them) who does Crossfit looks like that.....LMAO. I know quite a few women who do Crossfit, some of them for a number of years, and not one single one of them looks anything even remotely like the picture you posted as an "example". It's about as accurate as if somebody posted a picture of male professional IFBB bodybuilders and claimed this is what happens to all men who lift weights.
You're all but perpetuating the BS spewed by women like Tracy Anderson who insist that any woman who does anything more than wave a little pink dumbbell around to pop music tunes will turn into a man and be repulsive to every living creature.
You may want to have a look through this thread to discover what really happens when you engage in a strength training program: http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p119 -
And for your interest one of the most liked book by females nowadays is Strong Czrves by Bret Contreras. He says that not that direct as me, because he wants to sell a product, but in a more gentle way explains that women should train like women if they strive for that feminine look. Yeah, you can also get bulky by this kind of training. BuT nicely a tiny bit bulky. With Curves.
If even this tiny bulky is not your style, do bodyweight workouts. Still strength training.
Look into Rusty Moore s website. He is into the hollywood look and in visual impact for women says weight lifting is great you just have to know HOW to do it to not get bulky even in a Bret contreras way.
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