Can someone clear the confusion?

holly1283

I don't like weight training. Personal preference is to swim. You have water resistence plus the cardio. Of course if you don't like swimming or have no access to a pool the other suggestions are good possibilities.

zaph0d

Emphasize...cardio, cardio, cardio. Light weights for tone. Cardio, cardio, cardio.!!!!! Congratulations btw.

Exactly NOT this. "cardio, cardio, cardio" is the motto of fitness ignoramuses.

omma_to_3

With the amount of weight you have to lose, doing only cardio won't hurt you. You have a larger than normal muscle mass just to carry around your extra weight. You will lose muscle mass as you lose weight, but you're starting out with more so it's OK (in my opinion!).

I keep meaning to start strength training and just haven't done it yet. I will, and soon, because I think I'm at the point where I need to. But I was so overweight to start, it wasn't an issue. I had my RMR tested in July and it was 10% higher than the online estimators - likely due to a larger muscle mass than expected which I attribute to the extra muscle needed to carry around all the extra weight.

mandy_lee86

I hit a major plateu till the day I started strengh training. Lift the weights - they are your friends!!!!!!

tuffytuffy1

If I were you, I would incorporate 2 30-minute strength training sessions per week. Lift as much weight as you can for about 8 reps, with it being quite difficult to reach the 8th rep. Do three sets of each exercise.

angeeishere

First thing...a huge congrats to you on getting rid of the 100 pounds, a proud accomplishment! Have you tried a mix of both? That might be the best?...just a thought.

joywo

Muscle fires up metabolism, you need both. A balanced exercise routine as well as a balanced diet. Good luck and congratulations on your HUGE accomplishment!

UsedToBeHusky

New Rules of Lifting for Women

bnelly55

Thanks again everyone. . It has been extremely hard starting off form 395 lbs, but I'm getting there. I guess the best thing for me to do it to start some beginner weight training. Are machines ok, or should I do free weights?

zaph0d

Thanks again everyone. . It has been extremely hard starting off form 395 lbs, but I'm getting there. I guess the best thing for me to do it to start some beginner weight training. Are machines ok, or should I do free weights?

Free weights are far superior as they involve more muscles.

I highly recommend "Starting Strength" 3rd edition by Mark Rippetoe.

Chipmaniac

I've lost over 100lbs in the last year, but I still need to lose another 100. My general doctor tells me to just focus on cardio because I have a substantial amount of fat to still lose, whereas on this site and many others I've heard to add strength training in there as well. Which is correct?I had a strength training routine set up 2 days a week for a couple of month, but honestly quit because I didn't see any improvement in my fitness or weight. The only change was I was constantly hungry! I have no clue where to start with a weight routine. Can anyone help?

I would recommend that you do both. That said, weight training is not a good way to lose 100 pounds, but you want to maintain muscle mass as you lose the weight.

People who say weight training is a good way to lose weight have trouble with arithmetic. Consider this:

-Additional muscle mass increases your BMI
-You can't build muscle mass on a calorie deficit
-You need a calorie deficit in order to lose fat

It doesn't take a genius to understand given these facts that though you can increase your BMI with increased muscle mass, you will have to eat over your TDEE in order to gain that muscle mass. You won't be losing any fat during this period. In fact, you will likely gain fat along with the muscle. This is exactly why bodybuilders build muscle (and fat) and then go on a diet to lose the fat before a competition.

The best you can hope to do is create a calorie deficit through a combination of diet and cardio exercise, and do strength training to make sure that when you lose those 100 pounds of fat, you look firm and not saggy. Strength training alone isn't going to do much. It's the deficit that determines whether you lose fat or not.

thomasxaviersayles

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat it raw.

mandy_lee86

Thanks again everyone. . It has been extremely hard starting off form 395 lbs, but I'm getting there. I guess the best thing for me to do it to start some beginner weight training. Are machines ok, or should I do free weights?

Somtimes you don't need machines or anything except for your body. My personal trainers incorporate a lot of routines using your own body weight. But, we do use the machines a lot also.

needamulligan

Thanks for the replies. I think the main reason why I haven't stuck wth weight training is because it's so intiidating. Do I use machines, free weights, simple movements, compound movements? UGH. Confusing

I know what you mean. I just decided to try lifting some weights because I'm afraid of losing muscle along the way and I'm hoping it helps control the potential loose skin after weight loss. My VERY limited experience seems to indicate some positive results. I am doing both cardio and some weight lifting. Do you think that you can lift weights more than 2 days/week? I bet you would start to feel results quickly that would encourage you to continue.

Chipmaniac

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

lizziebeth1028

I believe that both cardio and strength are important for a well rounded fitness regime. And it's never to soon to start strength training!!! It's a win win situation!!!

Copaiba

What you've done so far is AWESOME!!!
I'd take your Doctors advice as cautionary. The last time I lost a bunch of weight, I was in my 30's and it was 60 pounds. I did it all by weight lifting, walking and following the nutrition advice of my personal trainer, who was terrific. It was a healthy diet. My Doctor didn't do crap for me. When I was tired and sick, he insisted I needed anti-depressants which only screwed me up more. I hope your Doc is better.
This time, 10 years later, I'm doing the plant based diet, a lot of gentle yoga, walking on the treadmill, riding my bike and weightlifting. I've lost 30 and have another 30 to go. I went off the anti depressants 2 months after starting this diet and haven't had any need for them since.
PAY A TRAINER to help you! Even just 2 or 3 sessions to get a customized and doable routine that you can enjoy and feel good about. I've always enjoyed working with women more than men because I've found them to be more flexible and compassionate and less self important. I generalize because that's been my experience. Watch the trainers at your gym to see who you think looks most knowledgeable and who will be least objectionable ;-)
Weightlifting doesn't have to be so hard that it hurts; it can be a cardio workout in itself - just using other muscles than your legs!
Listen to your body. Push it only as far as you think is appropriate - NEVER do an exercise that causes you pain.
And for God's sake, don't worry about gaining muscle mass. You wont gain any bulky muscle while you stick to your diet, you'll just be toning and maintaining. And those muscles will get stronger without gaining size.

UsedToBeHusky

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Chipmaniac

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Not according to Broscientists on here.

psuLemon

Just saying, your doctor is a doctor and probably 80% of the people on here are not. Do what your doctor says. Focus on your cardio, and throw in some resistance training. Even if it's not lifting heavy, just something to keep your body toned. Since it's a substantial amount of weight you're aiming to lose strength/resistance will help the elasticity. Good luck! Feel free to add me if you want!

Because most Dr's know very little about nutrition, especially if they are older. I bet if she went to a dietitian or nutritionist (aka a specialist) they would advise here to weight train. It alredy has been proven by studies that WT maintains muscle and your metabolic rate. And muscle is what makes you lean and tight. The picture on the left is what happens when you do alot of cardio, on the right weight training.


http://www.myfitnesspal.com/topics/show/392784-skinny-fat-vs-fit-photo?hl=skinny+fat