Lose body fat without cardio?

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Replies

  • bannedword
    bannedword Posts: 299 Member
    I'm reading the New Rules of Lifting for Women and find it really addresses all of these questions.
  • plynn54
    plynn54 Posts: 912 Member
    Jillian Michaels 30Day shred might be good for you, it does have some cardio but the whole thing is only 20 min long and cardio is 2 min at a time. My results are under the 36 or 5'8' catagory. I lost 9 lbs but if you look at the pic you will see it was all off my stomach area :)http://www.30dsresults.com/
  • Reinventing_Me
    Reinventing_Me Posts: 1,053 Member
    i have a question, relatively related.

    my husband said i should lift more often than cardio. that's fine. i don't like to sweat so much, anyway. (i know you sweat with weights, but it doesn't pour) anyway, i'm interested in free weights bec i read somewhere that that's better than machine lifting. so...what exercises does anyone recommend? i'd like to be lean, don't want to bulk (sounds like i won't on a deficit anyway, from another thread), but i want to be strong, lean, and smooth. i have access to some weights at work, and would be willing to get a couple handweights if necessary, but i don't know where to start, or where to start looking.

    i remember butterflies (i think?) and curls, but that was from high school about 50 million years ago. my knees still hurt (with stairs and a lot of walking), and legs aren't strong yet, so i don't think squats are possible (can't even do them with my own weight, let alone addition weight), but (sadly) my legs are stronger than my arms, and i honestly don't remember anything else.

    OP, please don't be upset that i include this here. i don't know how to start my own thread, and these people seem to know what they're talking about. :happy:

    thanks for any help.

    Do compound lifts: Deadlifts, squats, overhead press, bench press. Add in some accessory lifts, curls, triceps extensions, etc.
    There are great programs out there: Stronglifts, Starting Strength, 5/3/1, Jamie Eason's Live Fit, Beautiful Bad *kitten*, Nerd Fitness, etc.
  • Tazzymk
    Tazzymk Posts: 45 Member
    Im interested in this to. I hate cardio apart from swimming and walking and want to start lifting to loose fat.

    What routines are people doing as i want to start doing this at home and dont no where to start or what weights to buy.

    Please feel free to add me as i would love hints and tips from people that loose fat by lifting.

    Good luck to kassiebby1224

    :-)

    I lift at home and I love it. I currently working on the "New rules for lifting for women" which is a book you can buy. It's a step by step guide on lifting. There is a group for it on here too, there is also "Strength 5*5" which is meant to be good to.
  • Dr_Gains
    Dr_Gains Posts: 81 Member
    I havent did cardio in 2 years. A smart strength training routine + calorie deficit + dedication= greased up god like body :)

    Clearly the way. :love:

    glad to see someone agrees with my methods lol :P
  • shrinkingWITS
    shrinkingWITS Posts: 108
    I havent did cardio in 2 years. A smart strength training routine + calorie deficit + dedication= greased up god like body :)

    Clearly the way. :love:

    glad to see someone agrees with my methods lol :P

    uh huh... :love:


    :noway: Err yes... I personally hate cardio machines.. I do some after lifting to keep my heart healthy and sometimes it just helps burn off stress and anger (not that I'm some super angry person but...yeah you know what I mean).

    Lifting..lifting makes me feel good for days. I'm not one who wants to spend a whole lot of time in the gym either...so my cardio has moved from being obsessed with the treadmill and elliptical to walking outside, going hiking, etc. Three days in the gym lifting, and a tight diet...the diet is the hardest part but in my opinion, the most crucial to weight loss/fat loss.
  • Dr_Gains
    Dr_Gains Posts: 81 Member
    I havent did cardio in 2 years. A smart strength training routine + calorie deficit + dedication= greased up god like body :)

    Clearly the way. :love:

    glad to see someone agrees with my methods lol :P

    uh huh... :love:


    :noway: Err yes... I personally hate cardio machines.. I do some after lifting to keep my heart healthy and sometimes it just helps burn off stress and anger (not that I'm some super angry person but...yeah you know what I mean).

    Lifting..lifting makes me feel good for days. I'm not one who wants to spend a whole lot of time in the gym either...so my cardio has moved from being obsessed with the treadmill and elliptical to walking outside, going hiking, etc. Three days in the gym lifting, and a tight diet...the diet is the hardest part but in my opinion, the most crucial to weight loss/fat loss.

    pretty much the same things i do (except 4 days cause i do a upper lower split) and yes diet is #1. you truly are what you eat. I do believe cardio is really important for overall cardiovascular health but like you i refuse to get it by a treadmill or gym setting. Outside being active is for that. I refuse to be a hamster damnit
  • fitandgeeky
    fitandgeeky Posts: 232 Member
    I do the bare minimum for cardio, usually just a 10 minute warm up before I lift and that's it. I lift five days a week, compound lifts and isolation exercises. I've been steadily losing body fat over the last two months eating at a deficit. Before that, I was doing a lot of intense cardio, only lifting three days a week and eating less than I am now. A big fat nada for results. Scale didn't move, body was still squishy and fat was going nowhere. I didn't see changes until I dialed back the cardio and focused on strength training. So I say lift hard and heavy, eat at a moderate deficit and be patient. Take measurements and don't rely on the scale.
  • jjrjmedeiros
    jjrjmedeiros Posts: 3 Member
    I loathe cardio. I seriously think that treadmills and elliptical machines are like medieval torture devices... (but that's just my opinion). I lift heavy at LEAST 3 times a week (I love love love lifting) and to squeeze in a little bit of cardio, I will do a HIIT workout since they are very short. I don't mind going intense, as long as it's short. For me, I have found that this combination works best.

    Side Note: I also only *weigh* five pounds less than I did at my heaviest, but I had no muscle at the time and my clothes fit so much better now. :)
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    i sya its not a good idea- u wont see great results-
    and


    Cardio strengthens your heart and lungs, improving your maximal oxygen capacity (known as your VO2 max). It also fine-tunes many of the hormonal systems in your body, making you more resilient in stressful situations. It improves your insulin sensitivity, and allows you to better utilize your body fat for energy. Cardio exercise reduces blood pressure, provides a boost in “good” HDL cholesterol, and helps you develop muscle stamina and overall endurance
    HIIT training does the same which can be applied with weights and short rest intervals.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • AprilMae1975
    AprilMae1975 Posts: 726
    Great thread!!! I have been curious about this as well. I have even been thinking of getting a weight set for the house since the gym is totally intimidating.
  • emibrus1
    emibrus1 Posts: 59
    Weightlifting can be surprisingly tricky to get started with if you've never done it before. Especially when you try and follow routines made by more experienced people (or worse try to lift like they do)! It's hard to keep in mind that they were beginners too...and like most things in life you've got to earn their kind of strength a little at a time.

    If you can only do push-ups on your knees -or even just leaning against the wall as was suggested earlier- then do that! Don't feel bad that you can't start off like the big boys right off the bat. If it makes you strain and sweat then it's working just fine for you =D


    I took an entire weekend to search lifting topics here on MFP and get a sense of where to start! The main 2 programs that I saw were Stronglift 5x5 and The New Rules of Lifting for Women (commonly abbreviated NROL4W or NROLFW) ...tons of glowing reviews from members here on both. I went with NROF4W -no particular reason- and got the book for $12 at my local bookstore. I spent Saturday night and Sunday reading through it (it really has a lot of interesting information that blew my backwoods health education out of the water) and then Sunday night making my exercise chart. Then I hit the gym on Monday and fell in LOVE the very first workout. I genuinely look forward to it when I go. I feel fantastic after.

    And have you ever done a run of the mill workout (I'm looking at you, 30 Day Shred -_-) and absolutely hurt the next few days? I thought that was what exercise was supposed to feel like. I though people who worked out always felt like **** most of the time xD But it's not like that with lifting. I get a little stiffness and maybe a targeted muscle hurts more than usual...but it isn't pain. I chase my daughter the next day without limping or groaning. To get in shape without pain is just...man. Can't put a price on it.

    Those on the fence about lifting should definitely look here: http://www.myfitnesspal.com/topics/show/979178-halp-heavy-lifting-made-me-supah-bulky?hl=Help+lifting+has+made+me+


    All kinds of fitness levels in here with lifting!
  • MMarvelous
    MMarvelous Posts: 1,067 Member
    You may find as you get down to near your target fat % you might have to chuck in a little cardio. I didn't used to do any at all, once I was in a good lifting routine. After a few months I found I wasn't losing fat at the rate I wanted so I started adding in 30 mins of cardio after lifting and saw an improvement in my fat loss. I dislike it too, but I have found (for me at least) it is a necessary evil.

    Also as a woman, it seems to be tough to reduce the fatty deposits we have around hips/thighs/*kitten*, and I need to add in evil cardio along with eating at a deficit to reduce mine. You may find the same...you might not...good luck!!

    I agree. I enjoy some cardio like Zumba, Arc Trainer and walking but I have found that my body shape changes with lifting weights. I still do cardio b/c I have so much fat to lose...TOO MUCH JUNK in the trunk SMH
  • kassiebby1124
    kassiebby1124 Posts: 927 Member
    I used to do a lot of lower body compound lifts, like squats and deadlifts. Unfortunately, I messed up my ankle pretty badly. It isn't healed, it's been a month, and I'm still in a boot. I do compound upper body and push ups and stuff, but what are some lower body compound exercises I can do with a bum ankle?

    **Also: Regarding fat in the booty, I'm happy with the level of fat I have there. a lot of muscle, but some fat to emphasize the jiggle :P My butt is my favorite part of me**

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