Toning

yankeefamily05

Should I start doing strengthening exercises right away or wait until I lose weight???...I already run on the elipitical 5 days a week for 30 minutes at a time. Oh and I am also always picking up my 7 month old who weighs about 20 pounds..Lol..I am sure that doesn't count. But should I start some type of program now. I have those weight balls I could do.

April0815

You should start now. Remember muscle burns fat.

VballLeash

Ditto to what April said... you should start now, even if you start out slow its ok :happy:

~Leash

havingitall

By all means start now...when the weight goes away you will haev awesom tone!

belldandy1

In a recent study they put three different groups on a calorie restricted diet, the first did no additional exercise,the second did cardio only (I believe it was 30 minues of cardio three times a week) and the last group did the cardio along with three days a week of strength training. All three groups lost around the same amount of weight (average of 20 pounds), however the first two groups lost 5 pounds of muscle and only 15 pounds of fat, while the third group did not lose their muscle so their 20 pound weight loss was virtually all from fat. That ends up being around 40% greater fat loss. This article changed my perspective. I have constantly been making excuses not to do resistance training, but now this study made me feel that I would be crazy not to strength train. Hope that helps!

dbg1

I am doing circuit training myself (10lb weights) with cardio(eliptical) and I find I am shedding the pounds faster than with strength training and eliptical due to higher heart rate. WIth toning you are working muscles and making them efficient calories burners. My Athletic therapist says

"to burn you have to be breathing hard. If your breathing rate doesn't change when lifting weights your going to burning calories much slower."

I'm toning first then building - especially as I have had a bad back in the past and want to be careful but still do intense workouts.

Do what works for you.

Shanta1983

I am doing circuit training myself (10lb weights) with cardio(eliptical) and I find I am shedding the pounds faster than with strength training and eliptical due to higher heart rate. WIth toning you are working muscles and making them efficient calories burners. My Athletic therapist says

"to burn you have to be breathing hard. If your breathing rate doesn't change when lifting weights your going to burning calories much slower."

I'm toning first then building - especially as I have had a bad back in the past and want to be careful but still do intense workouts.

Do what works for you.

I totally agree with you all:flowerforyou:

Azdak

In a recent study they put three different groups on a calorie restricted diet, the first did no additional exercise,the second did cardio only (I believe it was 30 minues of cardio three times a week) and the last group did the cardio along with three days a week of strength training. All three groups lost around the same amount of weight (average of 20 pounds), however the first two groups lost 5 pounds of muscle and only 15 pounds of fat, while the third group did not lose their muscle so their 20 pound weight loss was virtually all from fat. That ends up being around 40% greater fat loss. This article changed my perspective. I have constantly been making excuses not to do resistance training, but now this study made me feel that I would be crazy not to strength train. Hope that helps!

This is consistent with the literature. There were also some studies done about 15 yrs ago that showed that strength training enhanced weight loss, even with no increase/difference in fat free mass from the cardio group. Speculation was that something about protein turnover that occurs with strength training enhanced resting energy expenditure.

There is a good chance that for many/most recreational exercisers the whole "increased muscle mass burns more fat" is NOT a significant effect, however to me the research is pretty clear--strength training is an essential part of your fat loss program day one.

You can always decide to focus on more serious body sculpting when you have lost the fat. For now, just lift!

ilike2moveit

In a recent study they put three different groups on a calorie restricted diet, the first did no additional exercise,the second did cardio only (I believe it was 30 minues of cardio three times a week) and the last group did the cardio along with three days a week of strength training. All three groups lost around the same amount of weight (average of 20 pounds), however the first two groups lost 5 pounds of muscle and only 15 pounds of fat, while the third group did not lose their muscle so their 20 pound weight loss was virtually all from fat. That ends up being around 40% greater fat loss. This article changed my perspective. I have constantly been making excuses not to do resistance training, but now this study made me feel that I would be crazy not to strength train. Hope that helps!

I know this, but hate strength training and I've been dragging my feet on doing it. I just can't motivate myself.

hmo4

In a recent study they put three different groups on a calorie restricted diet, the first did no additional exercise,the second did cardio only (I believe it was 30 minues of cardio three times a week) and the last group did the cardio along with three days a week of strength training. All three groups lost around the same amount of weight (average of 20 pounds), however the first two groups lost 5 pounds of muscle and only 15 pounds of fat, while the third group did not lose their muscle so their 20 pound weight loss was virtually all from fat. That ends up being around 40% greater fat loss. This article changed my perspective. I have constantly been making excuses not to do resistance training, but now this study made me feel that I would be crazy not to strength train. Hope that helps!

I know this, but hate strength training and I've been dragging my feet on doing it. I just can't motivate myself.

Resistant bands are even more effective. Try those, they're cheap and you can do it at home. I've made a binder full off different programs and body part exercises from Fitness mags. I chart my progress-keeps me motivated and accountable.:drinker: