5 weeks left, Cardio or lifting? Recommendations appreciated!

anneliseah · May 2016

I'm a woman 32 years old trying to get back in shape after having a baby. I've lost half the weight by now (16 out of 32 pounds lost) but I have 5 weeks left of maternity leave that I want to use as efficiently as possible. Right now I have time to exercise 5 times a week, but after I start working again I will only have time for 2 times a week. That is why I want to make the most of the time I have left. I do want to lose the weight, but the most important thing is transforming my body, so I not too concerned with the number on the scale.

I have been doing both cardio and lifting. Cardio about 3 times a week and lifting 1 time. I ususally do spinning classes or long hikes/walks, and compound exercises (deadlift, squat, bench, row, pull up, military press).

So, my question is: to transform my body as much as possible in the next five weeks, how much cardio, and/or lifting would you do? Should I focus on lifting since I have done just a little of that? I'm a bit worried that I would end up burning to few calories. Anyone experienced losing while only doing strength training?

Hope somebody has some input

StealthHealth · May 2016

But, whatever improvements you make now, will be transient if you don't keep it up - or even progress - when you return to work.

I know what it's like with a job and child care but your best use of time now would be working out how you will fit in more than 2 exercise sessions per week when working. My advice would be (assuming that your problem would be getting to the gym) to get a progressive body weight strength routine which you can do from home 4 times a week and add a couple of "stroller power walks" or home YouTube/DVD classes for the cardiio/hiit side of things. I'd embed these now rather than waiting until yo go back to work.

LivingtheLeanDream · May 2016

5 weeks isn't long in the grand scheme of things, a body transformation takes time and it takes consistency. It takes longer to see change in body shape when it comes to weight training but it really is a great way to shape up

(I'm in month 7 of a recomp and seeing positive changes but I have a way to go yet)

3 times a week for strength training and the other days cardio would be a good way to go for now, or a mix of both.

While strength training doesn't burn many calories the advantages outweigh that fact imo. It promotes a lean, strong look. Muscles burn more calories at rest. Inch loss happens when we lift consistently

When you're back at work on the 2 days you get to work out you can still do a mix of both.

anneliseah · May 2016

StealthHealth wrote: »

But, whatever improvements you make now, will be transient if you don't keep it up - or even progress - when you return to work.

I was thinking that getting in better shape takes more effort than mainting it. Am I wrong? Two times a week is the most I can make it to the gym, other than that I think I can manage a few long stroller walks.

I do realize that what I do after the 5 weeks is more important, I just want to know how I can be in as best a shape as possible when I do start working. Also I still dont fit into my work clothes yet! So this is a big reason to get as much as possible done in the five weeks

RunRutheeRun wrote: »

While strength training doesn't burn many calories the advantages outweigh that fact imo. It promotes a lean, strong look. Muscles burn more calories at rest. Inch loss happens when we lift consistently

Good points here! Thanks

sijomial · May 2016

RunRutheeRun wrote: »

5 weeks isn't long in the grand scheme of things, a body transformation takes time and it takes consistency. It takes longer to see change in body shape when it comes to weight training but it really is a great way to shape up (I'm in month 7 of a recomp and seeing positive changes but I have a way to go yet)

3 times a week for strength training and the other days cardio would be a good way to go for now, or a mix of both.

While strength training doesn't burn many calories the advantages outweigh that fact imo. It promotes a lean, strong look. Muscles burn more calories at rest. Inch loss happens when we lift consistently

When you're back at work on the 2 days you get to work out you can still do a mix of both.

@runrutheerun
Regarding the bold...

The effect is tiny unfortunately - about 6 cals / lb of muscle per day.

StealthHealth · May 2016

Losing fat takes more effort than maintaining at a steady weight but you're talking about exercising here. Exercising for aesthetic or health reasons requires a progressive overload for you to continue to see/measure improvements. If you maintain a level of exercise you will not see further improvements and may see a decline as you become more efficient at performing those exercises.

It's not a given that going from exercising 5 times a week to 2 is going to mean a reduction in load/energy/stimulus etc but it is likely. That being the case, your "fitness", cardio, and strength ability will decline. Of course, with an associated calorie adjustment to account for less exercise would mean that you are unlikely to gain fat.

But, all is not lost if you can supplement your gym time with well thought out activities outside the gym. When time pressed you need to think smart and consider how you can get the maximum bang for buck out of every moment exercising.

In your situation I would be using my 2 gym sessions to lift weights and have another home based body weight work out per week. Look into mark Lauren's You Are Your Own Gym books or App. I would then add in a home based HiiT session (very short but very intense) and grab a couple of family friendly cardio sessions in the shape of walking, playing type stuff. I wouldn't be using my precious gym time doing any cardio since you can do that outside the gym (you can strength train outside the gym too but is it harder than when you have access to weights and machines).

All that said, the major factor that is going to get you back into your old work clothes is diet: Pick a moderate deficit calorie target, weigh and measure all your food, track it and this is what will get you the biggest visual results.

sardelsa · May 2016

I agree with the others.. 5 weeks won't make too much difference, but I would start anyways, then continue as much as you can when you start work. I am currently 4 months pp and have done no cardio (other than walking) since delivery. I lift only 2-3x per week. However it has definitely made a huge difference strength and physique-wise as I have lost the baby weight. (I am sure my fitness level pre-and during pregnancy helped too though). IMO to transform your body, I would definitely focus on lifting and fit in some cardio and stroller walks when you can

cgvet37 · May 2016

sijomial wrote: »

RunRutheeRun wrote: »

5 weeks isn't long in the grand scheme of things, a body transformation takes time and it takes consistency. It takes longer to see change in body shape when it comes to weight training but it really is a great way to shape up (I'm in month 7 of a recomp and seeing positive changes but I have a way to go yet)

3 times a week for strength training and the other days cardio would be a good way to go for now, or a mix of both.

While strength training doesn't burn many calories the advantages outweigh that fact imo. It promotes a lean, strong look. Muscles burn more calories at rest. Inch loss happens when we lift consistently

When you're back at work on the 2 days you get to work out you can still do a mix of both.

@runrutheerun
Regarding the bold...

The effect is tiny unfortunately - about 6 cals / lb of muscle per day.

From what I have researched, your number is a little off.

sijomial · May 2016

cgvet37 wrote: »

sijomial wrote: »

RunRutheeRun wrote: »

5 weeks isn't long in the grand scheme of things, a body transformation takes time and it takes consistency. It takes longer to see change in body shape when it comes to weight training but it really is a great way to shape up (I'm in month 7 of a recomp and seeing positive changes but I have a way to go yet)

3 times a week for strength training and the other days cardio would be a good way to go for now, or a mix of both.

While strength training doesn't burn many calories the advantages outweigh that fact imo. It promotes a lean, strong look. Muscles burn more calories at rest. Inch loss happens when we lift consistently

When you're back at work on the 2 days you get to work out you can still do a mix of both.

@runrutheerun
Regarding the bold...

The effect is tiny unfortunately - about 6 cals / lb of muscle per day.

From what I have researched, your number is a little off.

@cgvet37

Here's where I got the number from....
http://www.bodyrecomposition.com/research-review/dissecting-the-energy-needs-of-the-body-research-review.html/

Raptor2763 · May 2016

If you're still determined to lose that remaining weight, I've found the most efficient exercise to do that is BURPEES. Start off with a low set, perhaps only 1 set of 10, then build up. Try it - you'll see what I'm talking about

jessiethe3rd · May 2016

Raptor2763 wrote: »

If you're still determined to lose that remaining weight, I've found the most efficient exercise to do that is BURPEES. Start off with a low set, perhaps only 1 set of 10, then build up. Try it - you'll see what I'm talking about

Burpees are devil spawn exercise. Love them!

Id recommend lifting personally.

5x5 strong lifts will help you lose inches if your body to fat ratio is high from the pregnacy. Eat a lean high protein diet to maintain mass and take body messurements. You'll enjoy the results more. Scales in the short term can be the tough for 5 weeks. Building a base of muscle will help with your metabolism.

Good Luck!

nordlead2005 · May 2016

If you want to "transform" your body as much as possible in 5 weeks before only being able to get to the gym 2x/week then I think the only answer that makes any sense at all is bulk for 5 weeks lifting 3-5x/week. While this is counter intuitive, you will build both strength and muscle and then you can maintain the muscle (or build it slower) going to the gym 2x/week. You can then lose the fat after going back to work by eating less which takes 0 minutes at the gym, 0 minutes of cardio, and 0 reps with the weights. Do your cardio with long stroller walks.

And yes, it takes less work to maintain than it does to build. I've seen some indicate that as little as 1/3rd of the volume is needed as long as the weight stays the same. With 2x/week full body (an A/B program) you should be able to maintain whatever you build over 5 weeks.

Of course, that is my logical answer. My realistic answer is I'd just do whatever I intend to maintain when at work. So, if you plan to go to the gym 2x/week when working, then go to the gym 2x/week now. What I do right now is lift 3x/week in my garage and take my kids for fast walks and it is a pretty effective combination for getting strong and having reasonable cardiovascular health.

ASKyle · May 2016

Use your two days a week to lift, do cardio at home when you can.

Your remaining 5 weeks, I'd get started on a lifting program that you can maintain 2x/week when you go back to work. You could also take this time to look into meal prep, different lunches you can make, if you don't already.

Focus on your food to lose the weight, lift to change your shape and cardio for fitness/endurance.

anneliseah · May 2016

Thanks so much for all the answers! This was excatly the kind of information I was looking for. I think I will try to do lifting 3 times a week for now, doing less cardio. But since the weather is great it's so much nicer hiking than spending too much time in the gym so 3 at the most.

As several of you pointed out, dieting and eating at a alorie deficit is important to get back in my work clothes and I think I have a way to go when it comes to this. I'm am so good during the week, but end up with too much during the weekend, when I also exercise less. Doing some planning and meal prep would help though,

Thanks for all the tips!

daniii756 · May 2016

i'm on mat leave right now, i have until august 8th before i go back full-time, and currently i workout 4-5 days a week, strength training & cardio. when i go back to work i will be fitting in my work outs as much as i can. if you can some gyms do offer free child care for an hour or so while you work out? that would be an option that way you can stil manage to get your 3 day work outs in without really worrying about finding a sitter or someone to watch the baby (im lucky i have my mom with me so she said she'll help me out as much as she can)

LKArgh · May 2016

You will not transform your body in 5 weeks, so just focus on whatever you enjoy

5 weeks left, Cardio or lifting? Recommendations appreciated!

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