Exercise plan to lose body fat?

Jabroniii
Jabroniii Posts: 2
in Fitness and Exercise
Hello,
I started to diet 2 weeks ago in hope to lose my body fat. So far I've simply ran every day for 30 minutes. Now I want to take it to the next step. Not sure how though. I've heard strength training would be beneficial, although I really dislike lifting weights. Is it worth it? Would simple works outs that don't include weights such as push-ups, pull-ups ect. be a good replacement for that? & How could I intensify my cardio rather than just running more?

So, any suggestions?

Replies

  • doubglass
    doubglass Posts: 314 Member
    Cardio will help you lose faster than weight training. Weight training will make you stronger and look better than a person of the same weight who doesn't lift. Planks, pull ups, pushups will help but they are more endurance exercises than weight training.
    They are useful and a good program could be a substitute for a weight training. Also, you might try varying your cardio. Jump rope, biking, swimming and walking are all good but deliver a different return per hour.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Hello,
    I started to diet 2 weeks ago in hope to lose my body fat. So far I've simply ran every day for 30 minutes. Now I want to take it to the next step. Not sure how though. I've heard strength training would be beneficial, although I really dislike lifting weights. Is it worth it? Would simple works outs that don't include weights such as push-ups, pull-ups ect. be a good replacement for that? & How could I intensify my cardio rather than just running more?

    So, any suggestions?

    Lots of different issues in a seemingly simple question. Quite simply weight loss is about consuming less energy than you expend. In principle there is no need to add exercise, but using some form of exercise has ancillary benefits, so it's really about what you want to achieve.

    If you're already running then it's a question of increasing the intensity, or increasing the time, or both. I'd suggest starting to use a structured programme of some kind. There are a number of Couch to 5 K programmes around, either podcasts or apps. If you're already running that distance then there are programmes, similarly podcast or app, that start interval sessions or progression to a greater distance. As an alternative use some different cardio sessions; ride, row, guided circuits using DVD or a class of some kind.

    As far as strength training is concerned, you'll find that some form of weight training will have an effect. By increasing your muscle mass you increase the volume of your body that actively consumes energy, so that has an effect on your energy utilisation. The lifting session itself will consume energy, but generally not as much by time as some form of CV work, at least until you're already well conditioned and doing quite a tailored session.

    Bodyweight circuits are a good way to make some progress, you don't need to lift but build it into your running. It can be either an alternate day session or stops during your run. In terms of perspective, most military initial training will focus on CV and bodyweight for most of the time, so it certainly can drive results.

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