Opinions on types of training

mikedaigler171 wrote: »

I have been thinking about what I should train in regards to weight loss. I've lost 4 pounds since on MFP. I've been keeping it a deficit but my exercise days I'm all over the place

Here is a sample week: 1 days of rest, 1 day of biking at least 10 miles, 1 day to train in weights, at least 2 days of running and 1 day of walking long distances and one day doing an OrangeTheory fitness class. I do walk on my lunch break.

My diet has been more strict with less junk food and I take a multi vitamin. I was considering Hydroxycut - black onyx.

Should I have more days to weights or to cardio? I have 21 pounds left to lose.

Thanks for any suggestions!

Losing weight is a matter of eating fewer calories than you burn. Any activity is going to help burn more calories. But keep in mind it's easier to eat less than it is to try to out-exercise excessive eating. Also, steady state cardio like walking, running and cycling becomes less efficient over time as your body and muscles adapt to the stress, whereas progressive overload (weightlifting with increasing weights) negates any physical adaptions since you keep increasing weights.

Note: you want heavy, compound lifts. "Heavy" means you can do no more than 6 to 12 reps, depending on where you set your max. Once you hit the max, you increase your weights by 5 pounds. And "compound" means that you're using a combination of large muscle groups, such as those used on squats, deadlifts, bench press, pull-ups, overhead presses, and dips.

If I wanted to lift weights, run and cycle, I'd go with a minimum 3 days lifting, 1 day running, 2 days cycling, and 1 day of rest. Or if you like running more, 2 days running with 1 day of cycling. 1 day of rest is important, and so is 3 days lifting. Oh, and I wouldn't count walking as a day's exercise. You could add your walking to any of your other days.

My schedule includes 5 days of lifting Monday through Friday with one day each for chest, core, back, legs and shoulders, then cycling on Saturdays and Sundays, 10 miles each. I cycle hard on Saturdays and try to keep it more leisurely on Sundays. I also try to walk 10k steps daily, but that's just extra activity for me, not "exercise."

Very useful info guys, reassured that I'm on the right track, since focusing less on my weight and more on varying exercise, mixing steady cardio, HIIT (Orange Theory), and weights/resistance training in the gym - averaging 5 times a week. I still weigh in regularly but it's more about body composition now than weight loss/gain. It's also useful to keep track of your calorie intake requirement in relation to your changing metabolic rate. MFP is essential however for me to stay on track with getting the right balance of nutrients through my food. Food quantity and quality seem to be as important, if not more so, than sticking to a strict exercise regime.

bcalvanese wrote: »

I walk every day at a cardio pace for at least a half hour to an hour. I ride my bike 2 to 3 time a week for at least a half hour to an hour. I recently got a kayak, and have been doing that 2 to 3 times a week for at least a half hour to an hour.

I log my food, and always have about 500 or more calories left at the end of the day, because I burn so many, I can't even eat them all.

I have been doing this for a little over 7 months now, and have lost about 37 lbs. so far, and I can eat pretty much what I want. I do stay under my calories every day, but I don't have to sit there and weigh every gram of food that I eat. I just have to eat a little smarter.

I know it all comes down to calories in calories out, but it makes it easier to use the calories out part of the equation to your advantage. Plus you will feel better, be healthier, and your body will be much more efficient at just about everything.

Plus it's fun...

TRUTH