women who mainly lift weights

smaclean8

I only do about 20-30 minutes of cardio a week, if that. Every now and then I get the notion to run a few miles and will do 40 min cardio at one time, but its only happened once in the past 6 weeks.

I primarily I do HIIT on the treadmill with intervals of :45 seconds running between 8.5-9.5 mph and :30 recovery standing on the rails, until I have done at least 10 cycles. Or I'll do :20 seconds on, :20 off at a faster pace if I'm in a hurry to get done.

I've been currently dieting for 6 weeks.
Lift 3-5x per week depending on schedule for 45-90 minutes. Each workout is based on either deads/rack pulls, squats, or bench/overhead press and then heavy high rep accessory work.

In that 6 weeks I have done a total of 8 cardio sessions according to my logs.

I have lost 10 lbs, from 167 to 157 and I eat 1900 calories/day, with high protein and moderate carbs and fat.


In the past I completely stopped doing cardio to get very lean over the course of 3 months from 135 down to 125 and was able to obtain six pack, shoulder striations, crazy vascularity, etc, and just lifted 5x per week eating 1600 calories.

Overdoing cardio is a big no no in my book. It just makes you hungrier, IMO, unless its short.

I would also like to point out, not to be a beeyotch, but if someone says they are doing HIIT for 20-30 minutes at a time, it isn't really "high intensity". True tabata is about 8 minutes long cause that's all your punk butt can handle of going balls to the wall with short recovery periods. They may be doing intervals, but it isn't true HIIT for that long.

JoRocka

I've done 20 minutes before.

Specifically two twelve minute sessions- maybe 2 minutes rest between.

and it was fugly as hell. LMAO.

and the last rounds were modified to the best of my intensity- but yeah- there was one big panting puddle of floppage on the floor when I finished!!! That chit sucked!

ErinRibbens

I'm trying to fit a bit more cardio in to lose some fat (since I can't seem to eat less!) but have trouble fitting it in. I love to lift, I will find any excuse to lift and not do cardio. I always walk a bit before and after my lifts (2-3 times/week).

I've tried doing an hour of aerobics class 2x a week in addition and it was a bit much though I think I could get used to it if I kept at it. My schedule is too full right now though.

I got down 5 lbs under my goal weight just watching my calories and doing cardio but I was "skinny fat". Started lifting heavy a year ago and gained 15 lbs. I'd like to lose at least 5 of those. Some is muscle but obviously some is not. I've stayed close to the same size from when I was at my goal weight but I can tell my tummy is a bit bigger. Not that I'm discouraging heavy weights at ALL. It's all on me that I haven't kept under my calories. I feel strong and love it.

usmcmp

Maybe 30 minutes of HIIT a week if I have time.

usmcmp

I would also like to point out, not to be a beeyotch, but if someone says they are doing HIIT for 20-30 minutes at a time, it isn't really "high intensity". True tabata is about 8 minutes long cause that's all your punk butt can handle of going balls to the wall with short recovery periods. They may be doing intervals, but it isn't true HIIT for that long.

False. Tabata and HIIT are not the same thing. Tabata intervals are usually 2:1 (meaning rest periods are about half as long as cardio periods). During HIIT the rest periods are as long or longer than the cardio periods. I can sprint for a minute and walk for a minute for 20 minutes without needing to slow my sprints at the end of 20 minutes. I can't sprint for a minute and rest for 30 second while maintaining speed for 20 minutes. My sprints would slow considerably with the short rest period.

juliewatkin

I pretty much only lift but walk quite a bit because I've always been a walker. However, I keep very tight rein on my weight because I have to hit a weight class for competition and never stray far from where I need to be either light or heavy.

bceltic

I lift 5 days a week for apx 1 hour each day. The weight training program I'm following started me on cardio in the second phase, so I'm also on the treadmill 3x a week for 20-30 minutes. I dont like cardio, love the weights! I do notice the weight coming off faster or more consistent with the cardio added in though, not that I'm in a rush! I'm down just about 20 lbs.

AlongCame_Molly

A big fat ZERO of cardio. Unless you could the random and completely sporadic instances of antsy pants where I go out and run a few miles just for the hell of it.

manda1978

I lift 3 times a week and do 'cardio' twice.. and I say 'cardio' as its bootcamp and circuit so its strength based cardio and not running etc.

TheStephil

I am on week 4 of Stronglifts5x5 and that's the only thing I do at the gym. I've lost 30lbs since January but I'm on maintenance now. While losing weight I tried workout DvDs and running but by July I stopped cardio and focused mainly on weight lifting.. I walk about 10k steps a day on my breaks/lunch at work and that's it for cardio. I walk because it gives me a chance to clear my head and get some fresh air. The extra calories burned is just an added bonus.

Huffdogg

No cardio at all.

yoovie

randomtai

I am only doing cardio for the sake of my October experiment... Otherwise I associate it with the devil. :devil:

Yanicka1

I walk about 4 km a day and sometime will do a 30 minutes walk/ run once a week. I really hate cardio. I also lift 4 times a week.

Stage14

I lift heavy 3 times a week and I do c25k for 30 minutes at least 2 times a week (goal is 3 but that doesn't always happen). However, I only do the cardio because I'm trying to improve my cardiovascular health as well. I have found that if I drop the cardio for a couple of weeks and just lift, it has no real effect on my weight loss. If I drop weights for a week and just do the jogging (even upping the jogging a bit), it makes a huge difference in my energy level and mood, and weight loss basically stops for that week and the next.

bitethesun

Lupercalia, I was wondering what your workout regimen is for this five days a week. Can you quote what weights and how many reps you do for your sessions? Fantastic job for the loss of so much weight. I assume you have reached your goal now. I find it interesting that you did the weights three days a week and now have increased that to five days. Is there a reason for that? Do you feel pain after all of the lifting? I hate taking pills but sometimes feel I need Ibuprofen. Does this ever go away after workouts? Sorry for the amount of questions but I find people do not elaborate with their answers and I am very interested in learning about what works for people; especially you considering you lost so much LOL Thanks, Sandra

samammay

I put 30-40 miles a week on my bike @ 15mph pace. Helps keep the TDEE up.

ETA: Oh - women only. Sorry - lost track of where I was.

fivethreeone

I do zero cardio.

Unless you count walking at under 2 miles per hour, which I do after leg day for 20-30 minutes to cool down and keep the soreness away.

da_bears10089

Very little. I might do Zumba or a walk just because i enjoy it, but not because i feel compelled to do cardio.

frugalfitmom

Lately, I do cardio if my daughters (ages 10 and 11) talk me into doing a Combat or Turbo Fire workout with them, otherwise I stick with my lifting. My body likes strength training better; I lose more body fat lifting vs. doing straight cardio.

Hauntinglyfit

10 minutes warm up before lifting. I lift every other day.
Lost about 22-23 pounds total I think. Probably more, but i never weighed myself at my heaviest.

SonyaCele

if i had time i'd do cardio, but my 2 or more hours a day in the gym lifting takes all my time.

Hauntinglyfit

I want this!

funforsports

Thanks for letting the guys chime in too

I do 2 HIIT sessions a week and usually am in a sports league 2x a week for cardio. Other than that, lift 5x a week.

brandiuntz

Well, I got interested in running this year, so I consider myself both a weight lifter and a runner.

I run 3 days a week and, normally, lift 3 days a week. I'm playing team sports on the weekends and training for a half-marathon, so currently only lifting twice a week. I'm so looking forward to getting my Sundays back (from softball), so I can lift 3 times a week again.

Also, once the half is done (in a month), my progression on weights can increase faster (hopefully).

I imagine I'm a bit of an outlier than most who focus on lifting. I love running (outside only, never on a treadmill) and lifting for different reasons. Glad to be able to balance them.

DopeItUp

As little as possible.

Lupercalia

Lupercalia, I was wondering what your workout regimen is for this five days a week. Can you quote what weights and how many reps you do for your sessions? Fantastic job for the loss of so much weight. I assume you have reached your goal now. I find it interesting that you did the weights three days a week and now have increased that to five days. Is there a reason for that? Do you feel pain after all of the lifting? I hate taking pills but sometimes feel I need Ibuprofen. Does this ever go away after workouts? Sorry for the amount of questions but I find people do not elaborate with their answers and I am very interested in learning about what works for people; especially you considering you lost so much LOL Thanks, Sandra

I've responded privately, but in case anyone reading is interested, I'll give a very brief run down here.

I'm training for an upcoming event, so I'm doing a lot of kettlebell work right now in preparation for that. The training schedule is five days per week, which is why I recently upped my training sessions.

I experience varying degrees of soreness after training. I try to avoid taking pain relievers as I prefer to address the soreness by considering my nutrition, hydration, sleep, mobility work, etc.

My weight loss has much more to do with my diet than my weight lifting. I straightened out my eating habits, tracked my food consistently and with reasonable accuracy, and I remained in a caloric deficit. The lifting has helped me hold on to as much muscle mass as possible during this process, and has been a really positive focus for me, so I'm not discounting the importance of that.

leannerae40

I started lifting 3.5 months ago. First two months, 3x a week and the last month and a half, 5x a week. In total, I have lost 27.5 inches and 33 lbs of fat in that time (without any lean mass loss at all!). Lifting is the best thing that's ever happened to me. I am going back to 3 days a week and will intersperse with Yoga on my off days and perhaps some HIIT intervals. I am only doing the YOGA to help me with mobility, strength and flexibility which will make me a better lifting machine!

The kitchen certainly is the majority of my weight loss but the shaping and muscle that I feel now is all lifting. I wish I'd known more about it earlier and started younger. Being in the best shape of my life at 40 years old is pretty amazing too. I have 44 lbs to goal weight!

The best part of lifting - is when the trainer told me to eat more. The weight really came off then and I feel better all around. I'm at 157 lbs lean mass.

Good luck, and I really hope you enjoy lifting.

firstsip

I lift 3x a week, 4x a week when the weather's colder. My cardio is dependent on a bunch of things, but I generally play Wallyball for two hours a week, with a run or some biking in on 2-3x a week. I do cardio for both health benefits and because I enjoy being active at all times. I'm still learning the balance of cardio not hindering my strength gains and goals, however.

LadyBugLex17

I lift 6 days a week.
I do cardio here and there, no more than 20 minutes. It is all different variations.. stair stepper, rower, jogging, walking incline (the clock ticks super slow on this one)...
I also do 1 session of Sprints a week. 6X200m

My profile pic is my progress within 1 month.
I hate the scale SO much that I rarely ever weigh. :explode:
The difference in my photo is only about 3 pounds. :happy:

I also eat, ALOT :bigsmile: