The Pond of Gold Analogy: Why Strength Training is Important

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Replies

  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
    bump because truth!!
  • sarahbear219
    sarahbear219 Posts: 2 Member
    This is EXACTLY what my trainer taught me during our 4 month long small group training sessions. I literally only lost 3 pounds in 16 weeks, but because the primary focus was strength training, there is a huge difference in my before and after pictures. She always told me that she hates the scale, and it is more about body composition. I am training for a 10k right now so cardio is a big portion of my workouts, but thanks for the visual and great explanation. My training ended 2 months ago and I really needed the reminder that I still need to hit the weight room!
  • Railr0aderTony
    Railr0aderTony Posts: 6,803 Member
    tumblr_m1rkzpHj1n1r6aoq4o1_500_zps2c091f68.gif

    Great post.
  • eyedempotent
    eyedempotent Posts: 7
    That's a good post and analogy, but I've got a slight bone to pick with the image. It might be a little misleading, in the sense that you show higher body fat for the non strength training side. Let's be clear, it's perfectly possible for someone to get just as low body fat with caloric deficit only (or cardio). It's just that they'll probably have a lower lean mass also, correct?
  • Serah87
    Serah87 Posts: 5,481 Member
    :drinker:
  • ironanimal
    ironanimal Posts: 5,922 Member
    That's a good post and analogy, but I've got a slight bone to pick with the image. It might be a little misleading, in the sense that you show higher body fat for the non strength training side. Let's be clear, it's perfectly possible for someone to get just as low body fat with caloric deficit only (or cardio). It's just that they'll probably have a lower lean mass also, correct?
    The ratio of muscle:fat will almost always be higher with some form of resistance training, versus deficit only, thus bodyfat % will be lower in someone under taking resistance training vs identical twin that doesn't, right?
  • Booksandbeaches
    Booksandbeaches Posts: 1,791 Member
    Good analogy! :drinker:
  • codycsweet
    codycsweet Posts: 1,019 Member
    Good analogy and visual.
  • PamelaJ413
    PamelaJ413 Posts: 7
    True, but all is not lost if you're in group B. (Group A results rock, don't get me wrong...)
    For an added visual of what you mean: I've lost "the weight" before this attempt but years later, here I am. But Ive done this in different ways! I've lost 50 + pounds to reach my goal without strength training. Funny, you still have the same lumps and bumps and rolls and fleshy areas....only smaller! You're a smaller person any way you look at it, but you are not TONED. You can still look great IN clothes, LOL. You've learned portion control, you've learned about calories, you've hopefully learned about eating CLEAN and how you've benefited in so many ways just from that alone!
    Are you stronger, cut, chiseled, smokin'? No. But you still feel AWESOME, and well you should be, for reasons I stated above!
    I'm just putting this out there because even though it would be BEST if you utilized regular strength training, most of us are doing great just putting the food down! Getting on the treadmill! Learning to love kale! Becoming a vegetable aficionado and putting the sugar down! Learning the emotional twists and turns of getting to goal. Sometimes if toooo much is put on someone in terms of lifestyle change, it becomes overwhelming and then insurmountable. Most of us, at some point along the goal-way, get so pumped and encouraged that we then attempt further on...strength training....running.....5K or whatever. But please know that any small step forward is beautiful for most of us.
  • sarahbear219
    sarahbear219 Posts: 2 Member
    This is EXACTLY what my trainer taught me during our 4 month long small group training sessions. I literally only lost 3 pounds in 16 weeks, but because the primary focus was strength training, there is a huge difference in my before and after pictures. She always told me that she hates the scale, and it is more about body composition. I am training for a 10k right now so cardio is a big portion of my workouts, but thanks for the visual and great explanation. My training ended 2 months ago and I really needed the reminder that I still need to hit the weight room!
  • eyedempotent
    eyedempotent Posts: 7
    The ratio of muscle:fat will almost always be higher with some form of resistance training, versus deficit only, thus bodyfat % will be lower in someone under taking resistance training vs identical twin that doesn't, right?

    So it's impossible for a marathon runner to have as low bodyfat as someone who lifts weights?
  • ironanimal
    ironanimal Posts: 5,922 Member
    The ratio of muscle:fat will almost always be higher with some form of resistance training, versus deficit only, thus bodyfat % will be lower in someone under taking resistance training vs identical twin that doesn't, right?

    So it's impossible for a marathon runner to have as low bodyfat as someone who lifts weights?
    Not at all, but marathon runners have a tendency to have very low everything, being that minimal weight is advantageous to the sport, and if there was another slide on the original image, the pond would get shallower, as would both the gold and water amounts, bringing them to a lower bodyfat %

    Edit: to add, eventually you get to the point where essential muscle is all that is really left in terms of LBM, and at that point you will see a marked decline in BF%
  • 93nan
    93nan Posts: 130
    Bump for later!
  • ereck44
    ereck44 Posts: 1,170 Member
    Thanks, man! I am going to hit the weight room asap! Love cardio but you are correct!
  • Charshine
    Charshine Posts: 5
    I want to do everything the right way.. I'm about 300lbs. I've lost 20lbs so since Jan. I do 60-75mins a cardio a day, and do weights a few times a week. I eat high protein lower carb, no pop, reduced sugar, and I am trying to lost 125 more lbs. I am so freaked out about loose skin, can you give me advice on the best strength training I can do? I've lost almost 100lbs 2x in my life, but I've gained it all back and more. This time I'm making permenant life changes to keep it off.. I want to do everything I can now to help the journey!!

    Thank you very much!! Char...
  • eyedempotent
    eyedempotent Posts: 7
    So it's impossible for a marathon runner to have as low bodyfat as someone who lifts weights?
    Not at all, but marathon runners have a tendency to have very low everything, being that minimal weight is advantageous to the sport, and if there was another slide on the original image, the pond would get shallower, as would both the gold and water amounts, bringing them to a lower bodyfat %

    Edit: to add, eventually you get to the point where essential muscle is all that is really left in terms of LBM, and at that point you will see a marked decline in BF%

    Okay, thanks, I think that makes sense. I'm not trying to be a troll, I'm just genuinely curious about how this really works and it seemed like there was an omission that didn't make sense to me.
  • pcotter54
    pcotter54 Posts: 707 Member
    Great graphic analogy, thanks.
  • AlongCame_Molly
    AlongCame_Molly Posts: 2,835 Member
    Cool analogy! I will be using it.

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