Best Beachbody Workout for women to lose fat
DancingMachine325
Posts: 15 Member
I can’t decide whether to do weights or cardio. I’ve read a whole book on how lifting weights burns more fat than cardio, but I started insanity bc I don’t have a home gym. Do you lose muscle while doing insanity max 30? I don’t want to lose muscle and be squishy but I do want to lose fat. What is the best way to get toned for summer? (For a woman)
3
Replies
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Why don't you try a body weight resistance training program that you can do from home?2
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For fat loss, you need a calorie deficit. Eating adequate protein and doing resistance training will help you retain your muscle while in a deficit.7
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Some combination of both is best for fitness and body composition, but ultimately fat loss is going to come from a calorie deficit6
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T25 alpha, beta, and gamma will combine cardio and strength3
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I find that doing a combo of cardio and strength through out the week works well0
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First, understand what your goals are. If weight management is your only goal, then find a form of exercise that you find enjoyable and can stick to consistently. Exercise can help with weight loss but the primary focus for weight loss would be within your nutrition plan. If you don't have any specific exercise goals outside of weight-loss, just do something that challenges you and that you enjoy doing.3
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DancingMachine325 wrote: »I can’t decide whether to do weights or cardio. I’ve read a whole book on how lifting weights burns more fat than cardio, but I started insanity bc I don’t have a home gym. Do you lose muscle while doing insanity max 30? I don’t want to lose muscle and be squishy but I do want to lose fat. What is the best way to get toned for summer? (For a woman)
I think you are a bit confused.
Cardio burns calories not fat.
Lifting weight burns a very small amount of calories.
Lifting weights while eating in a surplus can add muscle.
Adding muscle mass instead of just fat, the body can burn more caloried.
Eating in a deficit will burn fat and also cause loss of some muscle. How much of each is dependant on proper resistance training coupled with adequate protien and leucine level. Which if doing both correctly , you will accomplish a lean look assuming you don't have a lot of weight to lose and what you consider tone. Insanity max 30 isn't considered a optimal way to retain muscle as a true lifting program, but is better than nothing if you enjoy it.
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Insanity is a great workout. My wife just restarted it after completing it last fall - went from 125 to 110 - she is definitely more tone. She also followed a healthier diet (hard with three little ones running around) with things like Greek yogurt and making her own green smoothies from scratch.1
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I'm doing Beast body and looove it! Loooove! For many years I was scared to lift weights, did only cardio and had poor diet. After some experience I came to know that lifting weights (hard, heavy) and hiit or interval training instead of long steady cardio is far best. Cardio (slow and long) burn calories while you are doing it and that's it! But after lifting heavy weights you burn calories faster up to 24h after workout. same is after hiit.
So I kill myself with beast body (hardcore weights) and after that do hiit20 from Turbofire. I feel like the whole world is mine after
And how my body respond is amazing. 2 -
That’s awesome! The book I read, “Thinner, Leaner, Stronger for women” written by a body builder and PT said the same, that building muscle burns more calories than cardio and that women won’t get big like some people think. (Unless they eat more and take supplements) so that being said, what pound dumbbells do you use for beast body? I only have a few and probably need more. Any other gym equipment needed?0
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DancingMachine325 wrote: »That’s awesome! The book I read, “Thinner, Leaner, Stronger for women” written by a body builder and PT said the same, that building muscle burns more calories than cardio and that women won’t get big like some people think. (Unless they eat more and take supplements) so that being said, what pound dumbbells do you use for beast body? I only have a few and probably need more. Any other gym equipment needed?
Sounds like a load of dreadful exaggeration mixed with some sensible advice (women don't get big easily or accidentally).
Cardio burns far more calories than strength training - but both are irrelevant for fat loss, that's down to your calorie balance not your exercise.
Adding muscle is very slow and limited, it's not a valid weight loss technique as each 1lb of muscle added burns a tiny number of calories - about 6 calories a day. Add a pound of muscle and get to eat an extra Snickers every 45 days, whoop, whoop.
There's many very good reasons for both cardio and strength training, picking a workout for fat loss isn't one of them.2 -
https://www.bodybuilding.com/content/strength-training-for-fat-loss-building-a-bigger-engine.html
This is all I’m saying but apparently I’m putting it the wrong way lol1 -
DancingMachine325 wrote: »https://www.bodybuilding.com/content/strength-training-for-fat-loss-building-a-bigger-engine.html
This is all I’m saying but apparently I’m putting it the wrong way lol
Are you a bodybuilder prepping for a contest then? Because that's the target audience and presumably not a very educated audience.
Typical silly article which misleads by omission and some statements which are just plainly false.
e.g. Such as "strength training causes EPOC". True but....
Missing the context that the amount of calorie burn from EPOC is trivial.
Missing the counter balance that you also get EPOC from cardio, smaller percentage of a larger number might end up a higher total calorie burn.
"Whereas once you stop cardio, the calorie burning stops as well." - false. Cardio isn't just one single type of exercise or intensity. Also missing that an equal time spent doing cardio could burn three times the calories but hey - that wouldn't fit the agenda of the writer would it?
"Larger muscles burn more calories" - true but how much muscle will you add in a deficit? How much difference? Significant or minuscule?
Sorry but dumb article is dumb.2 -
DancingMachine325 wrote: »https://www.bodybuilding.com/content/strength-training-for-fat-loss-building-a-bigger-engine.html
This is all I’m saying but apparently I’m putting it the wrong way lol
Are you a bodybuilder prepping for a contest then? Because that's the target audience and presumably not a very educated audience.
Typical silly article which misleads by omission and some statements which are just plainly false.
e.g. Such as "strength training causes EPOC". True but....
Missing the context that the amount of calorie burn from EPOC is trivial.
Missing the counter balance that you also get EPOC from cardio, smaller percentage of a larger number might end up a higher total calorie burn.
"Whereas once you stop cardio, the calorie burning stops as well." - false. Cardio isn't just one single type of exercise or intensity. Also missing that an equal time spent doing cardio could burn three times the calories but hey - that wouldn't fit the agenda of the writer would it?
"Larger muscles burn more calories" - true but how much muscle will you add in a deficit? How much difference? Significant or minuscule?
Sorry but dumb article is dumb.
Nope I’m not. I’m just a girl trying to research and ask a community of people what exercise I should do (along with my calories deficit) to lose weight and get toned. Sure, I would like to end up a bikini model but who knows!? I feel like some people are trying to debate with me or something which is ridiculous.
My questions in my original post have still not been answered:
Original post: “I can’t decide whether to do weights or cardio. I’ve read a whole book on how lifting weights burns more fat than cardio (obviously some people don’t agree which I now know and understand but am even more confused), but I started insanity bc I don’t have a home gym. Do you lose muscle while doing insanity max 30? I don’t want to lose muscle and be squishy but I do want to lose fat. What is the best way to get toned for summer? (For a woman)”
—so I’m guessing eating my calorie deficit, counting my macros, (actually
I’m counting macros and t turns out I’m in a big calorie deficit, so that’s good) I will keep with insanity max and also add strength training. Which is what the book I read said anyways. Except mike Matthews thinks I should do weights everyday and Hiit training 3 days a week.
Anyways
Thanks for everyone’s help and opinions
I appreciate it
1 -
DancingMachine325 wrote: »DancingMachine325 wrote: »https://www.bodybuilding.com/content/strength-training-for-fat-loss-building-a-bigger-engine.html
This is all I’m saying but apparently I’m putting it the wrong way lol
Are you a bodybuilder prepping for a contest then? Because that's the target audience and presumably not a very educated audience.
Typical silly article which misleads by omission and some statements which are just plainly false.
e.g. Such as "strength training causes EPOC". True but....
Missing the context that the amount of calorie burn from EPOC is trivial.
Missing the counter balance that you also get EPOC from cardio, smaller percentage of a larger number might end up a higher total calorie burn.
"Whereas once you stop cardio, the calorie burning stops as well." - false. Cardio isn't just one single type of exercise or intensity. Also missing that an equal time spent doing cardio could burn three times the calories but hey - that wouldn't fit the agenda of the writer would it?
"Larger muscles burn more calories" - true but how much muscle will you add in a deficit? How much difference? Significant or minuscule?
Sorry but dumb article is dumb.
Nope I’m not. I’m just a girl trying to research and ask a community of people what exercise I should do (along with my calories deficit) to lose weight and get toned. Sure, I would like to end up a bikini model but who knows!? I feel like some people are trying to debate with me or something which is ridiculous.
My questions in my original post have still not been answered:
Original post: “I can’t decide whether to do weights or cardio. I’ve read a whole book on how lifting weights burns more fat than cardio (obviously some people don’t agree which I now know and understand but am even more confused), but I started insanity bc I don’t have a home gym. Do you lose muscle while doing insanity max 30? I don’t want to lose muscle and be squishy but I do want to lose fat. What is the best way to get toned for summer? (For a woman)”
—so I’m guessing eating my calorie deficit, counting my macros, (actually
I’m counting macros and t turns out I’m in a big calorie deficit, so that’s good) I will keep with insanity max and also add strength training. Which is what the book I read said anyways. Except mike Matthews thinks I should do weights everyday and Hiit training 3 days a week.
Anyways
Thanks for everyone’s help and opinions
I appreciate it
OK direct answers rather than try to give you the tools....
I can’t decide whether to do weights or cardio.
Do both not one or the other, mix depends on your preferences and goals. Different benefits.
I’ve read a whole book on how lifting weights burns more fat than cardio (obviously some people don’t agree which I now know and understand but am even more confused), but I started insanity bc I don’t have a home gym. Do you lose muscle while doing insanity max 30? I don’t want to lose muscle and be squishy but I do want to lose fat. What is the best way to get toned for summer? (For a woman)”e
I don't do that type of program.
You don't lose muscle because of exercise, you lose it through inactivity, excessive calorie deficit or inadequate protein.
—so I’m guessing eating my calorie deficit, counting my macros, (actually
I’m counting macros and t turns out I’m in a big calorie deficit, so that’s good) I will keep with insanity max and also add strength training. Which is what the book I read said anyways. Except mike Matthews thinks I should do weights everyday and Hiit training 3 days a week.
No a big calorie deficit isn't good for muscle preservation while losing weight. A small deficit is better.
Weights everyday plus HIIT is nonsensical for a beginner.
You need recovery time from weights and a body part split is inappropriate for what I assume is your level.
HIIT (real HIIT not just interval training) is a specialised protocol to be used very sparingly and is counter-productive to strength training recovery and performance.
Suggestion - a beginner targeted 3 day a week full body strength program. Cardio of your choice 3 days a week, 1 day off.
Anyways
Thanks for everyone’s help and opinions
I appreciate it
Always happy to help, you may not like the answers but I am trying to help.
Anyway got to go and cycle (cardio) to the gym for strength training.4 -
DancingMachine325 wrote: »DancingMachine325 wrote: »https://www.bodybuilding.com/content/strength-training-for-fat-loss-building-a-bigger-engine.html
This is all I’m saying but apparently I’m putting it the wrong way lol
Are you a bodybuilder prepping for a contest then? Because that's the target audience and presumably not a very educated audience.
Typical silly article which misleads by omission and some statements which are just plainly false.
e.g. Such as "strength training causes EPOC". True but....
Missing the context that the amount of calorie burn from EPOC is trivial.
Missing the counter balance that you also get EPOC from cardio, smaller percentage of a larger number might end up a higher total calorie burn.
"Whereas once you stop cardio, the calorie burning stops as well." - false. Cardio isn't just one single type of exercise or intensity. Also missing that an equal time spent doing cardio could burn three times the calories but hey - that wouldn't fit the agenda of the writer would it?
"Larger muscles burn more calories" - true but how much muscle will you add in a deficit? How much difference? Significant or minuscule?
Sorry but dumb article is dumb.
Nope I’m not. I’m just a girl trying to research and ask a community of people what exercise I should do (along with my calories deficit) to lose weight and get toned. Sure, I would like to end up a bikini model but who knows!? I feel like some people are trying to debate with me or something which is ridiculous.
My questions in my original post have still not been answered:
Original post: “I can’t decide whether to do weights or cardio. I’ve read a whole book on how lifting weights burns more fat than cardio (obviously some people don’t agree which I now know and understand but am even more confused), but I started insanity bc I don’t have a home gym. Do you lose muscle while doing insanity max 30? I don’t want to lose muscle and be squishy but I do want to lose fat. What is the best way to get toned for summer? (For a woman)”
—so I’m guessing eating my calorie deficit, counting my macros, (actually
I’m counting macros and t turns out I’m in a big calorie deficit, so that’s good) I will keep with insanity max and also add strength training. Which is what the book I read said anyways. Except mike Matthews thinks I should do weights everyday and Hiit training 3 days a week.
Anyways
Thanks for everyone’s help and opinions
I appreciate it
OK direct answers rather than try to give you the tools....
I can’t decide whether to do weights or cardio.
Do both not one or the other, mix depends on your preferences and goals. Different benefits.
I’ve read a whole book on how lifting weights burns more fat than cardio (obviously some people don’t agree which I now know and understand but am even more confused), but I started insanity bc I don’t have a home gym. Do you lose muscle while doing insanity max 30? I don’t want to lose muscle and be squishy but I do want to lose fat. What is the best way to get toned for summer? (For a woman)”e
I don't do that type of program.
You don't lose muscle because of exercise, you lose it through inactivity, excessive calorie deficit or inadequate protein.
—so I’m guessing eating my calorie deficit, counting my macros, (actually
I’m counting macros and t turns out I’m in a big calorie deficit, so that’s good) I will keep with insanity max and also add strength training. Which is what the book I read said anyways. Except mike Matthews thinks I should do weights everyday and Hiit training 3 days a week.
No a big calorie deficit isn't good for muscle preservation while losing weight. A small deficit is better.
Weights everyday plus HIIT is nonsensical for a beginner.
You need recovery time from weights and a body part split is inappropriate for what I assume is your level.
HIIT (real HIIT not just interval training) is a specialised protocol to be used very sparingly and is counter-productive to strength training recovery and performance.
Suggestion - a beginner targeted 3 day a week full body strength program. Cardio of your choice 3 days a week, 1 day off.
Anyways
Thanks for everyone’s help and opinions
I appreciate it
Always happy to help, you may not like the answers but I am trying to help.
Anyway got to go and cycle (cardio) to the gym for strength training.
Okay thank you for your help , I appreciate it
Have a good gym session1 -
I really like 21 Day Fix Extreme. Every workout you use weights. I lost 17.3lbs my first round of it and didn’t lose any muscle.2
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The best workout for losing fat is the Refrigerator Run. You do it several times a day but it takes only 15 seconds each time. Just run away from the refrigerator as fast as you can.4
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Body Beast, Hammer and Chisel and really any program that you enjoy that is going to incorporate weights will be my preference.1
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DancingMachine325 wrote: »That’s awesome! The book I read, “Thinner, Leaner, Stronger for women” written by a body builder and PT said the same, that building muscle burns more calories than cardio and that women won’t get big like some people think. (Unless they eat more and take supplements) so that being said, what pound dumbbells do you use for beast body? I only have a few and probably need more. Any other gym equipment needed?
Sounds like a load of dreadful exaggeration mixed with some sensible advice (women don't get big easily or accidentally).
Cardio burns far more calories than strength training - but both are irrelevant for fat loss, that's down to your calorie balance not your exercise.
Adding muscle is very slow and limited, it's not a valid weight loss technique as each 1lb of muscle added burns a tiny number of calories - about 6 calories a day. Add a pound of muscle and get to eat an extra Snickers every 45 days, whoop, whoop.
There's many very good reasons for both cardio and strength training, picking a workout for fat loss isn't one of them.
I dont recall that message in that book. Mike Matthews is a really sensible person in his books. Most of his writings are based on evidence from people like Schoenfeld, Aragon, Norton, etc... Hell he is one of the few that actually make supplements that are dosed correctly.1
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