Fat loss advice

adreeea

So my main goal is to lose fat and inches and hopefully weight eventually. I am about 70lbs overweight right now. I am giving up on my scale because it just plain sucks and often disappoints me and going to start watching the tape measure. I have been working with my diet and trying to get my calorie intake under control and now I am trying to figure out what I am going to do physically to expedite my weight/fat loss.

I am starting my second attempt at 30DS tonight but see on the boards that a lot of people incorporate something with it. I would like to do that (if 30DS doesn't kill me first..hehe) Here are my questions:

Should I incorporate more cardio or strength training? I see so many threads that say strength training is better than cardio to get rid of fat, which is contrary to everything I used to think. (I was the girl on the elliptical for 90 minutes a day with no body changes to be seen). I don't have access to a gym right now but did download "You are your own gym" and could do body weight exercises???

What do you all think? Any advice on the best routine to increase fat loss?

ChrisLindsay9

Should I incorporate more cardio or strength training? I see so many threads that say strength training is better than cardio to get rid of fat, which is contrary to everything I used to think. (I was the girl on the elliptical for 90 minutes a day with no body changes to be seen). I don't have access to a gym right now but did download "You are your own gym" and could do body weight exercises???

What do you all think? Any advice on the best routine to increase fat loss?

Anaerobic exercise tend to burn more calories from bodyfat than aerobic exercises, which is why strength training is considered to be a good solution for getting rid of fat. Plus, it has the added dimension of building lean muscle. This means that once you're committed down this path, then the weight scale will no longer be a buddy. Instead you'll want to take monthly pictures and measurements.

So strength training is good. HIIT cardio is good as well. Anything that gets the heart rate to shoot up there for 30 seconds, then slow down to above resting, and shoot back up there again ... for 5-10 times over the course of 10-15 minutes will burn more bodyfat than 30+ minutes of constant-rate cardio.

Diet is also a key player in this. Take a look at your average calories (not the "on a diet calories"), but rather the typical calories you eat in a day. See how much is protein, carb, and fat. I would make the following adjustment. Keep the calories the same (or decrease them by 10% at the most), and try to eat a bit more protein and fat, and a little less carbs. You can set up custom percentages in the Goals section of MFP. You don't have to do anything extreme, just some minor adjustments. And as you go, you can fine-tune it as you see fit. Maybe a bit more protein, less carb or maybe a bit less calories, or maybe you'll find that just by keeping it stable, you're trimming the fat.

Good luck to you! Hope you're able to accomplish your goals!

adreeea

Okay thanks for your reply! So would you recommend doing the 30 day shred, some HIIT, and body weight exercises daily or should I alternate things like 2 one day and 2 the next?

ChrisLindsay9

It might be more of a personal preference thing. I'm not sure if there is evidence to say one is better than the other - in terms of doing together or on separate days.

My guess would be to alternate the workouts. Combine HIIT with bodyweight exercises on one day. The 30 day shred sounds like it might need its own day. And probably 2 rest days (at least 1), but maybe 2 to start?

adreeea

Okay thanks!! I think that is actually a good idea since 30DS has the cardio and strength kind of rolled into one. Then on the other days, I will focus more on the strength training from YAYOG and HIIT.

I really appreciate your advice. I am learning so much from people on this board, it's crazy. Now just to apply it! haha :laugh: