Any tips for weight loss appreciated. (Cardio vs Weights)

zaan83

Hi fellow MyFitnessPals.

I've had this app for a while, but never really had the motivation or energy to stick to it.

However I have stopped smoking (8 months now) and can actually breath again! I feel beter and its time for me to lose the weight now as well.

So - Ive done my first week with MyFitnessPal tracking my calories and not going over the 1200 (net) mark. Along with this I'm doing cardio 3-5 times a week and having 1 meal replaced (breakfast) with USN Ultralean Diet Fuel.

First week I have gone from 87kgs (191lbs) to 85kgs (187lbs)....which I know is mostly water as Im just starting.

Seeing the numbers is motivation though and I'd like to continue this way.

As I said - only doing cardio at the moment. Would this be sufficient? Or would it be advised to rotate days with strenght training.
My idea is to lose as much as possible first only using cardio and then start on weights when Ive almost reached my target weight.

KarenJanine

I guess it depends on your ultimate goal. If you are only aiming for a small scale number then continue eating at a deficit and doing cardio. However, the weight you lose will come from a combination of both fat and lean body mass (including muscle).

If however you're aiming for a lean look, then it would be advisable to start weights now. Resistance training will preserve muscle mass while you lose weight (fat).

SezxyStef

I guess it depends on your ultimate goal. If you are only aiming for a small scale number then continue eating at a deficit and doing cardio. However, the weight you lose will come from a combination of both fat and lean body mass (including muscle).

If however you're aiming for a lean look, then it would be advisable to start weights now. Resistance training will preserve muscle mass while you lose weight (fat).

+1

zaan83

Thanks for the reply.

Well my main goal is to slim down at the moment. I would like to retain muscle but not build muscle.

Any recommendations for the Resistance training? At the gym there is a circuit of machines which is for Resistance training.

SezxyStef

YOu wont build muscle unless you want to...no worries.

I do Strong LIfts 5x5, others recommend Strating strenght and New rules of lifting for woman.

SL 5x5 is free and there is a good summary here
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

SS and NROLFW you can buy the book.

I don't use machines....most of these programs use barbells (not dumbells) and free weight system.

Basically with SL you slowly work your way up in weight (5lbs a week) if you can.

Doesn't take a tonne of time but it has built my strength tremendously.

I have gone from Bench pressing 45lbs to 105lbs since september. I can actually do a chin up again.

Forgetting all that I have dropped from a size 10 to a size 8 in that time too. But my weight has dropped 6lbs...I have lost about 5 inches. As long as the scale number isn't your ultimate goal weights are the way to go.

shinkalork

Cardio and weights are the best mix.
No worries...you won't BULK. this is SOOOOOOO hard.
Gaining muscles will help you burn (all the time). when cardio makes you burn on the spot.

This is why both are a great mix.... Cardio burns and weights add muscles that burns too.

zaan83

@SezxyStef

Wow that was really informative and helpful, thank you very much!

Of course I want to get the numbers down, but it's not my ultimate goal. As I would rather see the difference on my body that on the scale.

What you have achieved in a short time is pretty amazing - so you are obviously doing something right :-)

I'll have a look into SL training and work it into my weekly program.

How often do you work out?

zaan83

@shinkalork

Guess its just just figuring out the right balance.

(Congrats on your weight loss btw!)

SingingSingleTracker

However I have stopped smoking (8 months now) and can actually breath again! I feel beter and its time for me to lose the weight now as well.


First week I have gone from 87kgs (191lbs) to 85kgs (187lbs)....which I know is mostly water as Im just starting.

Seeing the numbers is motivation though and I'd like to continue this way.

As I said - only doing cardio at the moment. Would this be sufficient? Or would it be advised to rotate days with strenght training.
My idea is to lose as much as possible first only using cardio and then start on weights when Ive almost reached my target weight.

Congratulations on stopping smoking!!!! And hats off to you on your initial weight loss and new direction.

I would include 2 days of weights (also known under the nomer as resistance training) for the simple reason - it really fires up your metabolism!!!! You want that as you go through the process of trimming down. Not to worry, you are not going to be bulking up with huge muscles. Your first step would be what is known as an adaptaion phase to get used to the weights. There is a lot of soft tissue involved, and it needs to be adapted to the process to avoid injury. I like lifting light weights using 2 sets of 20 each during the adaptation phase (2-3 weeks).

You'll want to work the big muscle groups such as squats, deadlifts, hammstring curls, inee extensions. In addition, working the upper body with lat pull downs, rowing, curls, bench press, bench press push, and on and on. Planks for core along with stretching are great as well. If you have not lifted before, there is no shortage of videos and websites devoted to it. Or if you go to a workout center or gym, a trainer will easily and wisely guide you through what you need and teach you proper technique.

Whether you use machines, freeweights, kettlebells, etc.... all depends on what you have available, or what the trainer can show you.

My main point is that adding 1 to 2 days of this each week to your already in progress cardio will fire up the metabolism and burn a lot of calories. So it really is a no brainer to do it when one is attempting to lose weight.

And you'll feel better!

SezxyStef

@SezxyStef

Wow that was really informative and helpful, thank you very much!

Of course I want to get the numbers down, but it's not my ultimate goal. As I would rather see the difference on my body that on the scale.

What you have achieved in a short time is pretty amazing - so you are obviously doing something right :-)

I'll have a look into SL training and work it into my weekly program.

How often do you work out?

I do SL 3x a week M/W/F...I have recently added in HIIT 2x a week Tu/Th but not to lose more weight but just to do something on those off days.

My HIIT takes less the 30mins....the first two I did were 22 mins and 17 mins...

SezxyStef

Cardio and weights are the best mix.
No worries...you won't BULK. this is SOOOOOOO hard.
Gaining muscles will help you burn (all the time). when cardio makes you burn on the spot.

This is why both are a great mix.... Cardio burns and weights add muscles that burns too.

No offense but you don't "gain" muscle eating at a deficet unless it's noob gains which don't last long.

Cardio burns calories...not fat otherwise you wouldn't have people that only do cardio running around soft (skinny fat).

Cardio allows you to eat more calories and helps heart health and lung health etc but that's about it.

joolywooly33

Do both and any other exercise that keeps you motivated and you enjoy, combine this with eating less and you will loose weight - good luck x

zaan83

@SingingSingle

Thanks! I figured If I can stick being smoke free - I can stick to this :-)

This might be a silly question, but will doing more reps of light weights be as/or more benificial than pushing yourself with heavy weights (when trying to lose weight) ?

@joolywooly33

You make it sound so simple :-)
Thanks - Im going to need it!

zaan83

Cardio allows you to eat more calories and helps heart health and lung health etc but that's about it.
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Really? I read that 3500 calories is equivalent to 1 pound. So if you do cardio and create a deficit you will lose the weight...

SezxyStef

Cardio allows you to eat more calories and helps heart health and lung health etc but that's about it.

Really? I read that 3500 calories is equivalent to 1 pound. So if you do cardio and create a deficit you will lose the weight...
[/quote]

Yes but that weight could be muscle along with fat...that is why I eat adequate protien and lift weight to ensure that I keep as much of the muscle as I can...while losing mostly fat.

zaan83

Ahhhh ok

SezxyStef

This might be a silly question, but will doing more reps of light weights be as/or more benificial than pushing yourself with heavy weights (when trying to lose weight) ?

No it's not silly.

doing more reps of light weights does different work...builds muscle endurance vs pushing heavy weights builds strengh.

As for what is best when losing weight...whatever you prefer doing. From an acutal science point of view...based on what I read..high weight low reps.

I prefer quick and simple 5 sets of 5 reps building up the weight each time. Quick and simple.