New to MFP. Strength training not for me? Am I alone?
jvs125
Posts: 223 Member
Hello!
I am new here.. Well to the boards at least. I've been using MFP on and off in the past years in between pregnancies and whatnot. Now that family is complete, I am looking to lose the last 10 pounds or so, but seem to be unable so I started logging again to make sure I stay in the right calorie range.
Anyway... I am pretty fit, workout a lot. All the research and science seem to favour strength training over cardio nowadays, so I decided to try it out.. It seems that everytime I focus on strength over cardio, I get larger, can't fit in my clothes properly and look pudgier all over. I also gain weight, like, a lot! It seems like strength training doesn't agree with me. Then I go back to doing more cardio (mainly spinning) and some pilates, and the fat melts off quickly, and I fit in my pants again and the scale starts moving down. Within 10 days!
I'm confused, since everyone seems to insist that I must lift heavy to be ripped. My experience has been so negative with this that I am scared to try again! Anyone else with similar experience so I don't feel alone here?!
I am new here.. Well to the boards at least. I've been using MFP on and off in the past years in between pregnancies and whatnot. Now that family is complete, I am looking to lose the last 10 pounds or so, but seem to be unable so I started logging again to make sure I stay in the right calorie range.
Anyway... I am pretty fit, workout a lot. All the research and science seem to favour strength training over cardio nowadays, so I decided to try it out.. It seems that everytime I focus on strength over cardio, I get larger, can't fit in my clothes properly and look pudgier all over. I also gain weight, like, a lot! It seems like strength training doesn't agree with me. Then I go back to doing more cardio (mainly spinning) and some pilates, and the fat melts off quickly, and I fit in my pants again and the scale starts moving down. Within 10 days!
I'm confused, since everyone seems to insist that I must lift heavy to be ripped. My experience has been so negative with this that I am scared to try again! Anyone else with similar experience so I don't feel alone here?!
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Replies
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A well rounded program of fitness will usually involve some kind of strength training. I balance my training with 75% cardio and 25% resistance.
For you, maybe swimming instead of heavy weight routines?
The key is finding what works for you and is a routine you can stick with.
I prefer calisthenics to weight training, so just experiment with different things.
Good Luck!0 -
It's not one or the other, it's doing both. You need to do cardio for endurance and to help with fat loss, and weight lifting will build muscle and core strength as well as tone up areas where you are losing fat -- check out StrongLifts 5x5 for an example routine and keep up with the spinning classes.0
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That increase in pudginess is either you are eating too much or just water weight from the strength training.
when one embarked on a new workout routine, esp. strength training, you will tend to retain water in the muscle in order to protect them and aid in recovery. This will pass once you get used to the new routine, but keep in mind, it is not fat! Unless you are in a caloric surplus, then you will gain some muscle, some fat, and some water weight.0 -
You need strength training eventually especially as you age. I don't lift and don't have much of an interest. Pilates is strength training using your own body weight.0
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I agree, it doesn't have to be one or the other. I know strength training is vital for helping with my running, retaining muscle mass, burning calories and it's good for my bones so I do it a couple times a week. As I prefer cardio, I do that most of the time. There are others who only do strength training and abhor cardio. Find the balance that works best for you.0
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It's not one or the other, it's doing both. You need to do cardio for endurance and to help with fat loss, and weight lifting will build muscle and core strength as well as tone up areas where you are losing fat -- check out StrongLifts 5x5 for an example routine and keep up with the spinning classes.
this.0 -
Ok I guess I wasn't clear. In adopting a program that focuses on strength, I don't forgo cardio altogether! It's just that the strength component takes precedence. So, for example, when I started following the intermediate schedule of the Rushfit program, there was 2 cardio days per week, and the other 4 days of training were workout dvd's of strength circuits focusing on core strength, upper bodyy and lower body as well. I broke a sweat, worked out and felt stronger. There was some cardio work in there as well.
My body seems to just respond better to 4 days of intense cardio and pilates for strength training instead of weight lifting and other strength. Does that make more sense to you guys?0 -
Is this all just subjective? Based on you feel and/or think you look? Are you taking measurements?
When you say you gain weight? How much and over what period of time?0 -
Ok I guess I wasn't clear. In adopting a program that focuses on strength, I don't forgo cardio altogether! It's just that the strength component takes precedence. So, for example, when I started following the intermediate schedule of the Rushfit program, there was 2 cardio days per week, and the other 4 days of training were workout dvd's of strength circuits focusing on core strength, upper bodyy and lower body as well. I broke a sweat, worked out and felt stronger. There was some cardio work in there as well.
My body seems to just respond better to 4 days of intense cardio and pilates for strength training instead of weight lifting and other strength. Does that make more sense to you guys?
Then do that. At the end of the day, it's all about doing something you can continue while getting both strength and cardio.0 -
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Is this all just subjective? Based on you feel and/or think you look? Are you taking measurements?
When you say you gain weight? How much and over what period of time?
I would like to know this as well.
Also, specifically what program are you doing and are you logging/tracking all of your food during this time?0 -
You don't need to lift heavy weights to do strength training - like others have said, you can do resistance training eg PIlates (which in my opinion won't get you "ripped" if that's what you want, but it is body weights).
This is your life and it's imperative that you feel comfortable doing what it is you do. If you hate lifting weights don't do it. Do something else you can tolerate. That said, lifting weights is awesome and challenging and you will see results and muscles which is great! I think it's really effective and if you give it some time, the results are much more apparent than you'll get doing anything else.
ETA Your pudginess may be in your head, may be bloating from water retention or you may just be eating a lot more than you're burning - lifting weights gives you a good burn which makes you hungry, but it's easy to really overestimate the number of calories you're burning.0 -
You really want to do both, however cardio is not just for weight loss. The main reason to do cardio is for cardio vascular health. Heart disease is still the #1 killer in America, more than all types of cancer combined, so a regular cardio routine should be part of everyone's exercise regimen. The American Heart Association recommends 150 minutes of moderate cardio exercise per week (or 75 minutes of vigorous cardio). That's quite a lot. To support this, strength training at least twice per week will build the muscles you need to keep the cardio going and help avoid injury.0
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Is this all just subjective? Based on you feel and/or think you look? Are you taking measurements?
When you say you gain weight? How much and over what period of time?
I gained about 6 pounds over the month I was trying it. I injured myself (just pinched a nerved) and stopped until it got better, doing my spinning instead to keep active. Over about 10 days, I lost 3 of the 6 gained. Of course there could be other factors, which is why I started logging my food intake to see where I stand.0 -
Quick gains and losses are explained by water fluctuations. A new strength program will give you an in erase in size for a short period of time, ~2 weeks, because of increased water in the muscles. As you get used to the program the body becomes efficient at repair and doesn't need to hold as much water.0
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10 days isn't long enough to really judge progress. A month is better, but even that is a little premature when starting a new routine. And 6lbs is well within normal fluctuation of body weight.
I'm not saying you did or didn't gain/lose... I'm just saying you may want to give it a bit more time, be a bit more patient, especially given all the other factors that could be in play (like calorie intake, water retention, etc).
What type of routine were you on?0 -
I'm with you. I'm not a fan of lifting weights or using resistance machines at all. I did learn my lesson though. I was a cardio junkie up until July of this year. I started having issues with my back, went to the chiropractor and was diagnosed with ITBS and SI joint issues. Well, I've been doing about an hours worth of body weight exercises per day targeting core, glutes, and back. I finally feel back to normal now.
Lesson learned. Gotta do strength training.0 -
When you start using muscle you have not used, it becomes inflamed and you gain water weight. That's normal. Then the muscle heals and you lose the water weight.
If you do nothing but cardio work, you will lose lean muscle over time.
If you continue to do both cardio and strength training, over a longer period of time, you may not see the scale move, but you'll be smaller, because you've traded fat for denser muscle.
The scale is not always an accurate measurement of progress. A better measurement is how your clothes fit and measuring yourself.0 -
Is this all just subjective? Based on you feel and/or think you look? Are you taking measurements?
When you say you gain weight? How much and over what period of time?
I gained about 6 pounds over the month I was trying it. I injured myself (just pinched a nerved) and stopped until it got better, doing my spinning instead to keep active. Over about 10 days, I lost 3 of the 6 gained. Of course there could be other factors, which is why I started logging my food intake to see where I stand.
You gained 6 pounds in a month? That could easily be fluid retention from exercise or sodium intake, hormonal changes, or over eating. Honestly, it was probably a combination of all of those. Especially since you weren't logging your food. Without tracking, you have absolutely no way of knowing that you were eating in a deficit. And without a deficit, you won't lose weight.
I would urge you to look into a compound lifting routine, coupled with spinning, and logging all of your food. If you are consistent with logging and exercise, you will get the results you want.0 -
Is this all just subjective? Based on you feel and/or think you look? Are you taking measurements?
When you say you gain weight? How much and over what period of time?
I gained about 6 pounds over the month I was trying it. I injured myself (just pinched a nerved) and stopped until it got better, doing my spinning instead to keep active. Over about 10 days, I lost 3 of the 6 gained. Of course there could be other factors, which is why I started logging my food intake to see where I stand.
water weight and retention.
3 pounds is nothing.
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Is this all just subjective? Based on you feel and/or think you look? Are you taking measurements?
When you say you gain weight? How much and over what period of time?
I gained about 6 pounds over the month I was trying it. I injured myself (just pinched a nerved) and stopped until it got better, doing my spinning instead to keep active. Over about 10 days, I lost 3 of the 6 gained. Of course there could be other factors, which is why I started logging my food intake to see where I stand.
You gained 6 pounds in a month? That could easily be fluid retention from exercise or sodium intake, hormonal changes, or over eating. Honestly, it was probably a combination of all of those. Especially since you weren't logging your food. Without tracking, you have absolutely no way of knowing that you were eating in a deficit. And without a deficit, you won't lose weight.
I would urge you to look into a compound lifting routine, coupled with spinning, and logging all of your food. If you are consistent with logging and exercise, you will get the results you want.
This! Log all your food, find a compound lifting routine and stick with it for over a month and I bet you'll change your tune.
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I would suggest some kind of high intensity circuit training. If you are doing cardio and strength, you shouldn't be getting "pudgy".0
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ThePhoenixIsRising wrote: »Quick gains and losses are explained by water fluctuations. A new strength program will give you an in erase in size for a short period of time, ~2 weeks, because of increased water in the muscles. As you get used to the program the body becomes efficient at repair and doesn't need to hold as much water.
This ^ - you'd have to eat approximately 677 cal over maintenance per day to gain six lbs of fat in a month. Whereas my weight this weekend (Canadian Thanksgiving) went from 175 on Friday to 180 on Sun - to 177 on Tuesday and down to 175 after my run on Weds.
I'm always a couple of lbs heavier the day after a run or strength training. I weigh myself right after exercise and that is what I consider to be closest to my "true" weight.
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you'll see. just wait.0
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Then don't use strength training as a reason to overeat.Anyway... I am pretty fit, workout a lot. All the research and science seem to favour strength training over cardio nowadays, so I decided to try it out.. It seems that everytime I focus on strength over cardio, I get larger, can't fit in my clothes properly and look pudgier all over. I also gain weight, like, a lot!
You know that.
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Are exercise videos really strength training?DjinnMarie wrote: »I would suggest some kind of high intensity circuit training. If you are doing cardio and strength, you shouldn't be getting "pudgy".
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Are exercise videos really strength training?DjinnMarie wrote: »I would suggest some kind of high intensity circuit training. If you are doing cardio and strength, you shouldn't be getting "pudgy".
I didn't say anything about exercise videos. Circuit training can be done with weights.
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Then don't use strength training as a reason to overeat.Anyway... I am pretty fit, workout a lot. All the research and science seem to favour strength training over cardio nowadays, so I decided to try it out.. It seems that everytime I focus on strength over cardio, I get larger, can't fit in my clothes properly and look pudgier all over. I also gain weight, like, a lot!
You know that.
get out of here with that logic.0 -
I do both, but if I had to choose, I'd do strength training; my best long term results come from heavy lifting. That said, when you start lifting, you'll see scale gains. In the beginning, this will be water weight. But, as muscle is denser than fat, you'll see scale gains because you have more muscle mass. This won't mean that you'll be large, just leaner if you've lost body fat during this process.
Ignore the scale. The scale is a big, fat, dirty liar.
PS- it can take 6-8 weeks to see lifting results, so be patient and keep lifting.0 -
Then don't use strength training as a reason to overeat.Anyway... I am pretty fit, workout a lot. All the research and science seem to favour strength training over cardio nowadays, so I decided to try it out.. It seems that everytime I focus on strength over cardio, I get larger, can't fit in my clothes properly and look pudgier all over. I also gain weight, like, a lot!
You know that.
get out of here with that logic.
Pfft. Whatever. I go on a 2 day bulk cycle during thanksgiving and Christmas. My gainz are amazing!
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