Let's talk body fat.......

la8dcruz

OK,
I am cool with the whole weight lose, it's not my biggest concern when my focus is more on losing Body Fat. So I'm trying to adjust my workouts so that I'm geared more for losing body fat.......I am currently working out 6 days a week, one day is a light day. Most of this is cardio and plyo workouts and I'm trying to add weights into my workout.
Here's the question. Should I lift weights and then finish with my cardio OR is it better to do my cardio burn and then lift weights?????

How often should I lift heavier weights and which days should be my lighter days? Should cardio be done everyday or is there a day off?
Please help:happy:

SqautsAndOats

Should I lift weights and then finish with my cardio

Separate your cardio and weight lifting, don't do them the same day. If you only have lets say 400 calories to burn at the gym, don't try and split them, give 100% to each on separate days.

How often should I lift heavier weights

Depends on your goals, start with a 50-50 mix and take it from there

which days should be my lighter days?

Once every 6 - 8 weeks you can have a deload day

Should cardio be done everyday or is there a day off?

Depends on your goals, I know you said you want to loose body fat, but do you want to have an athletic or anorexic look

la8dcruz

Should I lift weights and then finish with my cardio

Separate your cardio and weight lifting, don't do them the same day. If you only have lets say 400 calories to burn at the gym, don't try and split them, give 100% to each on separate days.

How often should I lift heavier weights

Depends on your goals, start with a 50-50 mix and take it from there

which days should be my lighter days?

Once every 6 - 8 weeks you can have a deload day

Should cardio be done everyday or is there a day off?

Depends on your goals, I know you said you want to loose body fat, but do you want to have an athletic or anorexic look

I'm looking for an athletic body..... I believe in toned bodies not just skinney

Lift_hard_eat_big

Do HIIT 2-3 times a week and HEAVY weight training 3-4 times a week. A decent caloric deficit will yield fat loss without losing too much muscle mass if you perform heavy weight training. High protein intake will help as well.

doubglass

I find it easier to do cardio after weights. Do high reps, multiple sets to achieve your stated goals. Don't rest a lot between reps. I wouldn't worry about heavy if your goal is a trimmer, ripped bod. Heavy is for strength. High reps endurance.

tangal88

I wouldn't worry about heavy if your goal is a trimmer, ripped bod

Disagree.

For a women to look tight, toned, lean, and lose body fat - you want to build muscle, which means you want to lift heavy, low reps.

Done it both ways - lifting heavy IS the way to go. Faster results, better results both in fat loss, but also in getting reid of flab.

Lifting light will waste her time. Its essentially a cardio workout - she already has enough cardio.

A number of good studies back up, that for body recomposition for men and women, changing bodyfat ratio, etc. heavy weights and lower reps, will get you there faster. Also heavy weights have many benefits that really help women, such as bone density rebuilding, hormonal regulation etc.

Here one article, mainly shows differences or Strength train vs cardio, but they note its HEAVY weights.

http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

Good Peer Reviewed studies to back up heavy weights for women

http://www.myfitnesspal.com/topics/show/414956-here-s-why-women-should-weight-lift-peer-reviewed-studies

From a Shape Mag online article:

Lifting heavy is better because-
-Higher calorie burn through 24 hours period
-Better overall fat lose
-Better Belly Fat Lose
-More definition
-Injury prevention
-Confidence Boost
-Oteoperosis Prevention
-Faster Strength Gains

Details of each below, its a fast read

http://www.shape.com/fitness/workouts/8-reasons-why-you-should-lift-heavier-weights

Lift_hard_eat_big

I find it easier to do cardio after weights. Do high reps, multiple sets to achieve your stated goals. Don't rest a lot between reps. I wouldn't worry about heavy if your goal is a trimmer, ripped bod. Heavy is for strength. High reps endurance.

Wrong, light weight and high reps won't give her an athletic body. True it will improve endurance, but it won't do anything for improving her aesthetics. If that were the case, why doesn't every person that works at check out counters carrying 3-5 lbs weights all day long have chiseled biceps?

Heavy isn't only for strength, it's also for mass and maintaining or at least minimizing muscle mass and strength loss while on a cut.

SqautsAndOats

I find it easier to do cardio after weights. Do high reps, multiple sets to achieve your stated goals. Don't rest a lot between reps. I wouldn't worry about heavy if your goal is a trimmer, ripped bod. Heavy is for strength. High reps endurance.

WRONG, not trying to be mean but please go back and do more research posting things like this, it is hurting the MFP community.

Do HIIT 2-3 times a week and HEAVY weight training 3-4 times a week. A decent caloric deficit will yield fat loss without losing too much muscle mass if you perform heavy weight training. High protein intake will help as well.

Right

la8dcruz

Do HIIT 2-3 times a week and HEAVY weight training 3-4 times a week. A decent caloric deficit will yield fat loss without losing too much muscle mass if you perform heavy weight training. High protein intake will help as well.

Thank You Thank You....... I will make this happen! Time to pull up the grown woman panties and Build that muscle!

la8dcruz

I wouldn't worry about heavy if your goal is a trimmer, ripped bod

Disagree.

For a women to look tight, toned, lean, and lose body fat - you want to build muscle, which means you want to lift heavy, low reps.

Done it both ways - lifting heavy IS the way to go. Faster results, better results both in fat loss, but also in getting reid of flab.

Lifting light will waste her time. Its essentially a cardio workout - she already has enough cardio.

A number of good studies back up, that for body recomposition for men and women, changing bodyfat ratio, etc. heavy weights and lower reps, will get you there faster. Also heavy weights have many benefits that really help women, such as bone density rebuilding, hormonal regulation etc.

Here one article, mainly shows differences or Strength train vs cardio, but they note its HEAVY weights.

http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

Good Peer Reviewed studies to back up heavy weights for women

http://www.myfitnesspal.com/topics/show/414956-here-s-why-women-should-weight-lift-peer-reviewed-studies

From a Shape Mag online article:

Lifting heavy is better because-
-Higher calorie burn through 24 hours period
-Better overall fat lose
-Better Belly Fat Lose
-More definition
-Injury prevention
-Confidence Boost
-Oteoperosis Prevention
-Faster Strength Gains

Details of each below, its a fast read

http://www.shape.com/fitness/workouts/8-reasons-why-you-should-lift-heavier-weights

GREAT INFO!!!! I was on the right track but I wanted to get a few opinions before I change up my routine next week!!! THANKS:happy: