Cardio or Strength? When to do both?

twocsmom

I've been focusing on just cardio for the past month with very good results-14 pounds down, and while I still have another 55 lbs to go I'm thrilled to finally be making a dent.

I've read several posts here about some people just doing cardio until they get to their goal weight. I know that a few years back when I was working out at the gym they started me on just cardio before adding any weight training in. I'm curious as to what the current "philosophy" is about this. Should I stick with my cardio for now until I lose more weight? Is it time to start bringing in some weights (all has to be done at home so it'll be very simple stuff)?

Would love to hear how some of you who have already been successful have approached this. Thanks in advance!

kasmir8199

Adding some resistance training can have great impact on your fitness results. I've had great success doing a 5-10 minute cardio warm-up, followed by 30-45 minutes of resistance training, followed by 30-45 minutes of cardio. The cardio after the resistance training not only helps you to capitalize on the afterburn, but it also helps to significantly reduce any amount of delayed onset muscle soreness that would come about from lifting weights. I first followed this routine at the gym, warming up on my own, then meeting with my personal trainer. After finishing with my trainer, I'd immediately do more cardio on the treadmill or bike (but you can do elliptical, stairs, or rowing too...). Now, since I'm more pressed for time, I follow at home fitness programs (Beachbody) to keep me on track. Same stuff, basically. Everything I do with P90X, I've done with my trainers.

Most important element beyond this is to make sure you're eating your recommended daily intake of cals (including the cals you burned during exercise). I was one of many who thought if I exercised more and ate less, I'd lose super fast. Not so much. Yes, I lost weight, but I didn't lose ANY body fat. I was burning my lean muscle mass, which is NOT good. When you're not giving your body the fuel it needs (esp post-exercise), it gets it's energy source (glygocen) from your muscle tissue, not stored fat. Lean muscle mass burns fat way faster! So in creasing your resistance training, you're building more lean muscle mass...which leads to more fat burn during inactivity! Good stuff!

Hope this helps!!

servilia

There are varous philosophies and I'm no expert but the general consensus is that weight training is very beneficial. Since you can't make it to the gym to use their machines, can you buy some hand weights? I have a set of 3lb, 5lb and 10lb weights and use those. Eventually I might be strong enough to need a 20lb weight but for now I work with those and with my own body weight.
I recommend you work weight training into your routine right away, and not wait until you get to your goal weight. Weight training will help with maintaining or even building the muscles you do have, so you'll have a nice tone to your physique Just my opinion

yanicka

I lost 15 pounds, in the last 9 months.....using just cardio. It's great but the weight I lost was 60% fat and 40% muscle. I am now filling in a size 4 but still have 30% body fat. I am what we call skinny fat. I just started a weight lifting program to undo all the damage I did to my metabolism. And it's heavy lifting!!! I use 20 pounds dumbbells and 50 pounds barbells to start. I say start now and protect your metabolism.

Rae6503

There is really no reason to wait to strength train! Start now and it'll increase your metabolism and help maintain muscle (which is often lost along with fat, especially when you get close to your goal). It is also just fun and empowering.