Had a fitness assessment, feel even more confused

Hi Beth,

It is true that combining heavy weights with cardio will burn more fat than either of the two activities alone, however you still need to be comfortable doing what makes you happy. Gyms are a business that focuses on making sure all the personal trainers are engaged all the time, so don't be talked into personal trainers if you feel there is no need for one. If you are motivated to get things going, there is plenty of good advice and support within here.

SteveY

Usually there is a lot of information given at the fitness assessments. You got overloaded with info. That's ok, it happens to a lot of us when we first start. There is so much to take in and trying to figure out what to do, what not to do can be very overwhelming.

So, having said that, If you want to go with 1500 calories to start with, then do that. If you really enjoy cardiio, then do that as well. But maybe take 3 days a week and do some lifting along with shortened cardio sessions on those days. Doing more cardio than just 3 days a week isn't going to hurt you. There are a number of programs that can help you get started.

New Rules of Lifting for Women
Starting Strength
Stronglifts

And many others. When I started, I was overwhelmed as well. I bought the New Rules book and read through that. Still wasn't feeling that confident and read it again a couple months later. Then I figured out the program and got it into a format that made sense to me.

If cost isn't an issue for the personal trainer, it might be a good idea because they can get you started on what exercises to do and (hopefully) the right way of doing them.

Just take it one step at a time. When you've got a handle on that one step, then take the next step and add that into your regular routine. Don't feel like you are alone in this. We are all here because we don't know everything and sometimes need to read about others going through the same thing.

It will get easier - or at least easier to understand. Good luck!

Cardio is ok, but you need to build muscle to burn more fat! I'm sure the gym wants you to spend money on personal training, but maybe it wouldn't hurt. From what I've read, more muscle mass requires more energy which means you will burn more fat to feed your muscles. Also, if you are working out 3 days a week, I doubt even 1500 cals is enough. My BMR was more than that when I was 40 pounds heavier. Check out IPOARM (search the forums) if you want a different perspective on eating more vs. less. It really does work, I'm proof of that! (fixed bad english in my edit LOL)

The advice sounds pretty appropriate.

Try lifting/cardio x 20 min, 3 days /week and the cardio you like the other days.

The current school of thought is combination of weight training and interval cardio for weight loss.

Yeah, sounds like good advice. Why the worry about 1200 calories? MFP gave you that number bc you probably said you wanted to lose the weight fast. If you want to eat more, then up your calories and exercise (yes, lifting is excellent) and do the loss more gradually.

And relax...why scared? You aren't diffusing an atom bomb here, where you must get it right and do it quickly the first time or we all blow! You are learning how to build a sustainable lifelong pattern of fitness and good health. That will require some trial and error and periodic adjustment based on results. Try her suggestions, tweaked with more cardio if you wish, and see what happens. Be prepared for a short term gain from water weight as your muscles heal but watch the trend over a few weeks. If this routine doesn't work for you, then tweak it again.

The advice sounds good if you want to try it. The message I get from your post is not that you dislike lifting but that you are worried about burning less with fewer minutes of cardio. Doing higher intensity cardio can burn a good amount compared with longer lower intensity stuff, but you don't say what you are doing, if you enjoy it, etc. if you do like it, it could work too. I favor lifting but you can lose without doing it quite well. So far I've lost mostly walking, and mostly biking and running, without an effective strength training program to speak of (although I'm working on adding that now).

I think the real issue goes back to your concern about the 1200 recommendation and your probably sensible decision that 1500 will work better for you. IF MFP said 1200 for a 2 lb loss, especially if you also said sedentary (you probably aren't really), you will lose on 1500, with or without exercise. (Exercise of some sort is better for overall health and fitness, of course.). You shouldn't worry at the beginning that you have to make up the 300 calories or it won't work. Read the sexy pants link pinned at the top of the General Diet and Weight Loss section.

If I knew your stats I'd explain it more specifically.

If you always do what you always did, you will always get what you always got.

Try it......if really you hate it and you don't see changes with the measuring tape (the scale is a lying b.)after a few months then go back to cardio.

The sole purpose of the "free" fitness assessment is to sell you personal training. It exists for no other purpose and the trainer is a salesperson. Relax, breathe, do the exercises you like to do. You got this!

If you always do what you always did, you will always get what you always got.

Try it......if really you hate it and you don't see changes with the measuring tape (the scale is a lying b.)after a few months then go back to cardio.

yeah ,I'd agree... give it a real go , get out of your comfort zone. Most advice handed out here would be been exactly the same

good luck

I have to say that what the PT suggested sounds indeed very good to me, sounds like the right balance.

With heavy lifting, you will bump your metabolism and get rid of the fat while retaining some of the muscle without losing it all together with fat which is what would happen with only cardio but cardio does have some health benefits as well and the burns are usually higher.

My experience: I'm still a work in progress but have almost reached the 40lbs loss mark (lost since 18 March 2014). I'm 5'2, down to 150lbs from 190lbs. I've been playing around with the numbers and still figuring them out but I think I might have found the perfect balance for me and what I like most. You can try the TDEE - 15% method if you prefer as it will generally give you more calories to eat (and a slower loss but steady, that's what you want).

What works for me at the moment (but might not work for everyone):

1. I constantly eat at a deficit because I still need to lose some more but I always try to hit my macros (especially, getting enough protein).
2. I follow StrongLifts 5x5 three times a week (a beginners heavy lifting program I totally recommend... I was also intimidated by the whole "lifting" idea but I have to say that after 5 weeks, I absolutely love it).
3. I do some cardio/HIIT on my "rest days" from lifting (this is usually 1-hour/1k swimming on Mondays, a 30-minute Aqua HIIT class on Wednesday and depending on the week, another day running 5k).

You don't have to have it "black" or "white" but you could definitely try a combo of 3x lifting, 2-3x cardio/hiit and calorie deficit. At the end of the day, 80% is food and you will lose weight if you are on a deficit, regardless of the exercise.

Just think this is something for life, small changes you will be introducing to feel better with yourself, both inside and outside. No quick fixes, fade diets, "wonderful" pills but a change of lifestyle foerever. At least, this is what I think.

Good luck in your journey. You have already completed some of the vital steps: seek advice and have the determination/willpower to change. Happy for you to add me if you want, I do have an open diary and I'm very constant and determined.