I need a simple answer please

jillsjourney · May 2013

I keep reading that diet and cardio will just lead to a flabby body and that I need to add strength training.
But why? Cardio is good for my heart and helps me lose inches. So, why is strength training so much better? If I do resistance bands and squats is that adequate? What else should I be doing? I don't have much equipment, a few resistance bands of varying resistance, a couple of two lb weights (worthless, I know!) and a 5, 10 and 15 lb kettle bells.
I am curious and would love some input, thanks!

Lochlyn_D · May 2013

I lift a pair of 3lb weights while I watch tv every night. I do 50 squats, 50 side legs lifts (each side) and 50 crunches every day. This is just to begin. I will work up to more.

I do this so that when I lose the weight I wont be all flappy loose skin. Whats the point in dropping 100 lbs if you still look like crap after?

jillsjourney · May 2013

So, you are saying my body will look like crap if I lose weight and don't strength train? It is still going to look better than carrying around 150 extra pounds. Is there actual proof that strength training is superior to cardio?

sweetzoejane · May 2013

When you diet (eat less than you burn), you lose weight. That doesn't mean that everything you lose is fat. Most likely you will also lose muscle. Strength training helps maintain your lean mass while dieting (along with adequate protein intake). Maintaining and building muscle means your body fat percent is lower (general indication of better health), and muscle helps protect your bones as you age.

You can use resistance bands, dumbbells, weight machines, a barbell, or your own body weight. Generally, heavy compound exercises like squats, deadlifts, overhead presses, and bench presses with a barbell work multiple muscles at once so are generally considered best for beginners and for getting the most at of strength training. 2-3x a week is best, and you can still do some cardio if you want. There are a few good beginner weight lifting programs if you are interested.

Plus, being strong feels awesome.

jillsjourney · May 2013

When you diet (eat less than you burn), you lose weight. That doesn't mean that everything you lose is fat. Most likely you will also lose muscle. Strength training helps maintain your lean mass while dieting (along with adequate protein intake). Maintaining and building muscle means your body fat percent is lower (general indication of better health), and muscle helps protect your bones as you age.

You can use resistance bands, dumbbells, weight machines, a barbell, or your own body weight. Generally, heavy compound exercises like squats, deadlifts, overhead presses, and bench presses with a barbell work multiple muscles at once so are generally considered best for beginners and for getting the most at of strength training. 2-3x a week is best, and you can still do some cardio if you want. There are a few good beginner weight lifting programs if you are interested.

Plus, being strong feels awesome.

Thank you that was very helpful.

walterP33 · May 2013

WowZer, if you're coming down 150 pounds you better ask someone besides me. I would recommend some who has already done that to start with, then find a gym or a professional trainer on here and ask them. Also some doctors could help with your question. Call a hospital close to your home and ask them if they have a weight reduction program and talk to the person who runs that program for FREE. If they're worth their salt they will tell you what you need to do for free. I just Praise the Lord that you want to start on this difficult path! Good going!!!!!~! You might look in your library for biographies of people who have come down in weight too. I need to lose about 40 pounds and it seems like a mountain to me. Good luck and God Bless!

jillsjourney · May 2013

WowZer, if you're coming down 150 pounds you better ask someone besides me. I would recommend some who has already done that to start with, then find a gym or a professional trainer on here and ask them. Also some doctors could help with your question. Call a hospital close to your home and ask them if they have a weight reduction program and talk to the person who runs that program for FREE. If they're worth their salt they will tell you what you need to do for free. I just Praise the Lord that you want to start on this difficult path! Good going!!!!!~! You might look in your library for biographies of people who have come down in weight too. I need to lose about 40 pounds and it seems like a mountain to me. Good luck and God Bless!

Thanks Walter. That was a very sweet thing to say!

DawnOBRN · May 2013

http://greatist.com/fitness/start-bodyweight-training

Here are some reasons for you! and a link for ideas/workouts.

Best of luck!

wmagoo27 · May 2013

So, you are saying my body will look like crap if I lose weight and don't strength train? It is still going to look better than carrying around 150 extra pounds. Is there actual proof that strength training is superior to cardio?

It wouldn't be fair to say that strength training is superior to cardio any more than it would be to say that cardio is superior to strength training. A well rounded program incorporates both as they serve different purposes. Cardio strengthens the heart and burns calories. Resistance training forces the body to use muscles, and in doing so the body burns less muscle while losing weight. It would likely be worth your time to spend a couple of days a week doing some kind of resistance program that covers most of the major muscles and a few days doing cardio to stay in shape and burn off calories to remain in a deficit. Check out nerdfitness.com. They have some awesome and simple bodyweight programs that are challenging and effective.

roxylola · May 2013

Also, by making your other muscles stronger you are helping your heart. Stronger muscles means they work more efficiently. More efficient means they need less fuel (oxygen) so your heart does not have to work so hard when you are doing your cardio. By doing loads of cardio and no resistance you would be putting a lot of pressure on your heart. It's only 1 muscle in hundreds. Hope this helps and good luck!

jillsjourney · May 2013

Thanks so much everyone! I will check out all of the links provided. I really appreciate it!

astronomicals · May 2013

Cardio:
-keeps fat oxidized and "mobile" so it can be utilized and burned
-keeps cardio vascular system in shape

Resistance training:
-Maintains muscle mass (think "use it or lose it")
-improves calorie partitioning (Higher fat:muscle ratio when losing weight)
-strengthens bones and ligaments in addition to muscle (helps prevent osteoporosis)

theres a lot more to it, but, that a simple answer.

j6o4 · May 2013

When you diet (eat less than you burn), you lose weight. That doesn't mean that everything you lose is fat. Most likely you will also lose muscle. Strength training helps maintain your lean mass while dieting (along with adequate protein intake). Maintaining and building muscle means your body fat percent is lower (general indication of better health), and muscle helps protect your bones as you age.

You can use resistance bands, dumbbells, weight machines, a barbell, or your own body weight. Generally, heavy compound exercises like squats, deadlifts, overhead presses, and bench presses with a barbell work multiple muscles at once so are generally considered best for beginners and for getting the most at of strength training. 2-3x a week is best, and you can still do some cardio if you want. There are a few good beginner weight lifting programs if you are interested.

Plus, being strong feels awesome.

^^ couldn't of said it any better

Alissakae · May 2013

I'm "older" (52) and I love that while I'm losing weight I'm also getting stronger. It does feel awesome. And I really don't want to be old and feeble - I intend to enjoy the rest of my life. Strength training is on the agenda for me forever.

caly_man · May 2013

there's quite a few weight training exercises you can do with just your bodyweight

http://en.wikipedia.org/wiki/Bodyweight_exercise

you can also get yourself some heavier bands, a door stopper to use with the bands. Look on you-tube for workouts.

scrapjen · May 2013

They are both important - I know I tend to gravitate toward cardio because I feel like I'm getting more "credit" in calories and steps (I wear a Fitbit pedometer), but once you lose the weight, it's so great to have nice toned muscles that are now visible without that layer of fat (or donuts, as I sometimes say). I lost 50 pounds a while back, and got a lot of compliments on my legs and triceps, people specifically saying that not only had I lost the weight, but that they could see the tone. I really want to get back there again.

Muscle is also good in that it will help you burn more calories once you get it

... I try to do a full body workout at least once a week (2-3 times if I can). While guys may "need" the heavier equipment/machines, we girls can get away with using smaller weights and resistance bands, like you mentioned you have.

deksgrl · May 2013

All those places on my body that looked like cottage cheese...... they smooth right out with lifting. I thought at my age that my results may not look as good as some of the younger lady lifters here, but it is without a doubt making a big difference.

shirleylmartin · May 2013

This is what I've discovered: The more muscle I have, the quicker the fat leaves.

Jersey_Devil · May 2013

just cardio= lose weight (weight could be fat, muscle, water, etc...) end result could be skinny fat.
add strength= body composition changes.

Dunkirk · May 2013

Thanks for asking the question, and bump!

I need a simple answer please

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